Dukan Diet

how does the Dukan Diet help you lose weight?

When you want to lose weight, chances are you want to lose it fast. Who wants that slow burn? You’re unhappy now! Maybe you have an event coming up that you want to look good for. A class reunion, maybe? Wanting to fit into a dress for a wedding? Got a vacation coming up and want to look good in a swimsuit?

Whatever the reason, one diet that claims to help you lose weight fast is the Dukan Diet. I take a detailed look at this diet below and see if it lives up to its boasts.

What is the Dukan Diet?

The principles of this diet are adhering to a high-protein, low-carb food intake. Designed by Dr. Pierre Dukan in the 1970’s, its origins came when an obese patient of Dukan’s said that he would give up any food – EXCEPT MEAT – if it meant he’d shed his excess weight. Sounds like his patient is a big fan of the Carnivore Diet for weight loss. Dukan got to tinkering with different meal plans, and the Dukan Diet was born.

This diet is split into four phases, two of which are for weight loss, and two of which preach maintenance. You begin this diet by calculating your “true weight”, which is not what you would read on your scale. Instead, it takes into account factors like your age, history of weight gain and loss, genetics, and other factors. This book goes into detail on how to arrive at this number for yourself.

Depending on how much weight you want to lose, the length of each phase varies from person to person. The goal is to ultimately achieve your “true weight”.

Attack Phase

This phase lasts anywhere from 1 to 7 days and consists of eating an unlimited amount of lean protein, as well as 1 1/2 tablespoons of oat bran daily.

Cruise Phase

This phase can be anywhere from 1 month to 12 months. This is where the weight loss occurs, so the length depends on how much weight you want / need to lose. During this cycle, you will alternate between days of lean protein and days of lean protein plus vegetables. Each day you’ll continue to consume oat bran as before.

Consolidation Phase

There is no defined range for this phase and is generally recommended to follow this for 5 days for every pound that you lost during the two previous phases. During this period, you will consume unlimited lean proteins and vegetables, a moderate amount of fats and carbs, one day per week which is solely lean protein, and adding around 2 1/2 tablespoons of oat bran daily.

Stabilization Phase

The length of this phase is indefinite – it comes at the conclusion of the previous three phases and lasts for as long as you want to maintain this diet. It more or less follows the principles of the Consolidation Phase, but you can be a little more relaxed on the rules provided that you maintain your “true weight”. It is suggested to up the oat bran intake to 3 tablespoons per day during this phase.

For more information on what to eat during each of these phases, the book linked below is highly recommended, and the title perfectly sums up the principles of each of these four cycles. Click below to read more!

My Thoughts

A high-protein, low-carb diet can be very beneficial for weight loss. I like the science behind the Dukan Diet. Protein-rich foods help you build musculature, which in turn helps you burn more fat. Foods that are high in carbohydrates are often starchy and bulky, often leading to fat. Furthermore, I like that this diet provides ongoing maintenance after the initial weight loss periods. If you adhere to the Consolidation and Stabilization phases, there’s no reason that you can’t keep the weight off.

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T.J. LaPanta is a Florida based aspiring comedian and health nut.
When he's not trying to hack his way through a post-graduate degree, he's slaving away in the kitchen, working out, or trying to score a date.

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