Dukan Diet – Before & After (real testimonio)
What is the Dukan Diet?
Dukan diet is a protein-based, low carb, low fat diet plan created by Pierre Dukan, a French physician about 30 years ago. It is a well-known diet plan in France and is followed by a lot of people with weight problem. Though this diet has existed for quite a long time, it is only become popular since year 2000. A book written by Pierre Dukan with title “The Dukan Diet” is selling like a hot cake both in France and globally. The English version of “The Dukan Diet” book was available in United Kingdom and United States in May 2010 and April 2011 respectively.
Dukan Diet aims to redesign dieters eating habits as well as helping them to stabilize their weight permanently. It promises that if dieters adhere to the instructions, they will be able to achieve their true weight as well as maintaining it entirely. This diet plan proposes dieters to consume foods which founded the human species, which are proteins and vegetables. There is a list of 100 foods that are allowed, 72 are animal-protein while 28 are vegetables. In Dukan diet, there are no food calories counting or consumption amount restriction. Dieters can eat whatever quantity they like any time, as long as they are eating the foods allowed at the respective phase.
The Dukan Diet Plan
The Dukan diet plan has four main phases, which are attack, cruise, consolidation and stabilization. The attack phase is aimed to kick-starting the metabolism and facilitates quick weight loss, about 2 to 3 kgs or 4 to 6 lbs within 2 to 7 days. The cruise phase is to help dieters achieving targeted weight gradually. The duration of this phase will depend on individual conditions as well as amount of weight to lose. It is normally calculated as 1 kg or 2.2 lbs of weight loss per week. The consolidation phase that follows after cruise phase is to avoid massive regaining of weight. The final stabilization phase is a phase that dieters should follow through their entire life to prevent weight gain.
There are some side effects of Dukan diet, which are due to the low-carb high-protein diet. Dieters may experience bad breath, dry mouth, fatigue as well as constipation. Those who have heard of Atkins diet might find these sound familiar. There are people commenting that Dukan diet is the French version Atkins diet.
Dukan Diet Attack Phase 1: Rules and Meal Plan
The attack phase aims to kick-start the weight loss process. The duration for this phase may range from 5 to 10 days depending on dieters ‘existing weight and how well the process goes. There is a “true weight calculator” from official Dukan diet site that facilitates for more precise estimation for each individual. The attack phase is said to produce fast weight loss result.
For Dukan diet Phase 1 or Attack phase, what dieters can eat is only pure proteins. Therefore, this phase is also known as Pure-Protein or PP phase. There are all together 72 high-protein foods for them to choose from. Dieters can have whatever amount they like for these foods. However, they should always bear in mind that they are only allowed to eat the lean or fat-free portion of the meat. For example, a person may have seafood such as fish, poultry such as chicken and eggs, and skimmed or low-fat dairy products. However, pork and lamb is not in the list.
Dukan Diet Rules for Attack Phase
Besides eating protein foods, dieters also need to have 1 ½ tablespoons of oat bran every day. In Dukan diet, oat bran is the main source of fiber that will ease the constipation, especially during PP phase. Oat bran can be served in any way at any meal, either as plain oat bran porridge or with yoghurt, or made into oat bran muffins or pancakes.
Dieters need to drink a lot too, at least 2 liter of fluids. All drinks should have no sugar added. If prefer, artificial sweetener can be used as a replacement.
Apart from changing eating habit, dieters are also reminded to increase their daily physical activities. Simple exercise such as a slow to bus station, climbing up stairs or walking in the office during lunch time for 15 minutes are considered good enough. Extensive workouts are on the other hand not encouraged during this phase.
Dukan Diet Meal Plan Sample for Pure-Protein (PP) Phase
Hardboiled eggs with fat-free bacon
Seafood-tofu creamy soup
Green tea with Stevia
Oat bran porridge served with yoghurt
Grilled beef steak marinated with spices
Dukan Diet Cruise Phase 2: Rules and Meal Plan
The Cruise phase is designed to gradually bring dieters to their targeted yet realistic body weight or their True Weight. The length of cruise phase will depend how much weight a dieter intend to lose. On average, dieter needs to go for 7 days for every kg they want to shed. In other words, if a person needs to shed off, for example 9 kgs of weight, then he will be staying in this phase for about 2 months.