The Dukan Diet is split into four phases that vary in terms of duration, how much weight you can expect to lose and which foods you should eat and avoid.
The first phase of the diet is the shortest and most restrictive. Depending on your goals, this phase lasts between two to seven days and could result in two to eight pounds of weight loss, according to the diet program.
However, rapid weight loss isnt necessarily a good thing, according to Brittany Lubeck, a registered dietitian and nutrition consultant for Oh So Spotless in Fort Collins, Colorado. In addition to being harmful and potentially unsafe, Lubeck also notes that it can increase the risk of weight regain in the future.
Only around 68 pure protein foods are permitted during this phase, which includes items like lean meat, poultry and fish. Additionally, its recommended to consume 1.5 tablespoons of oat bran and aim for 20 minutes of physical activity per day, which can help contribute to weight loss, according to the plan.
The Cruise phase lasts until you reach your True Weight, which is a healthy weight that youre able to maintain based on your age, sex, height and weight loss history, according to the programs website. Dieters can expect to lose around two pounds per week during this phase, according to the site.
In addition to the 68 high-protein foods that are permitted during the first phase, followers can also enjoy 32 vegetables, including asparagus, kale and broccoli, shirataki noodles and limited quantities of olive oil, goji berries and wheat gluten. It also encourages you to eat 2 tablespoons of oat bran and exercise for 30 minutes daily.
The Consolidation phase aims to prevent weight regain by gradually reincorporating forbidden foods, such as fruits and starchy vegetables, back into your diet and allowing you to enjoy up to two celebration meals per week, which may consist of an appetizer, entre and dessert with one glass of wine.
Dieters follow this phase for five days for each pound of weight they lost during the Cruise phase. You should also consume two tablespoons of oat bran, exercise 25 minutes per day and eat only lean proteins one day per week.
The Stabilization phase is intended to be followed indefinitely once youve reached your weight goal, and allows you to add any forbidden foods back into your diet. During this phase, there are no restrictions on which foods you can eat.
The only rules for this phase are to continue eating only high-protein foods one day per week, walk for 20 minutes daily and consume 3 tablespoons of oat bran per day, which can help maintain weight loss, according to the plan. Indeed, an emphasis on whole foods and moderate exercise has been shown to be beneficial for weight loss over time.
Experts note what separates this diet from other, similar eating plans is the incorporation of off- limit food items back into the diet. However, they caveat that the diet does not take into account busy lifestyles or social events that may not make it suitable for many.
See the article here:
What Is The Dukan DietAnd Is It Effective? - Forbes
