The proposal is old, but has gained a lot of prominence lately. Have you heard about the Dukan Diet? Or do you know someone who has already bet on this method?
“This is a high-protein diet that aims to lose weight, and is divided into four phases. It was created by French physician Dr. Pierre Dukan”, comments Lilian Litz, sports nutritionist.
The Dukan Diet began over 30 years ago when Dr. Pierre Dukan saw an obese patient who could not lose weight. He was a neurologist at the time, but still recommended a protein regimen with plenty of water for 5 days. After this period, the patient returned 5 kg lighter. From there, Pierre Dukan decided to change his specialty – from neurologist to nutrologist – continuing his studies, thanks to which the Dukan Method emerged.
Having helped many patients lose weight, he decided to write the book I Can’t Lose Weight.
“The Dukan Diet advocates the consumption of lean proteins, vegetables and greens, fluid intake, physical activity and minimal consumption of fats. She excludes refined carbohydrates and recommends wholegrain ones, in the food reeducation phase. One of the pillars of the diet is oat bran”, highlights Pierre Dukan, through his advice.
Talitta Maciel, from Espaço Reeducação Alimentar, points out that Dukan is a diet divided into phases, and that its basis is the consumption of proteins and the withdrawal of carbohydrates for a period. “In each phase, there are foods that are released little by little”, she recalls.
Dukan diet step by step
Talitta says that the Classic Dukan Diet is structured in four phases: two to lose weight (Attack and Cruise) and two to stabilize the Ideal Weight (Consolidation and Stabilization).
Learn about each of these phases below:
Phase 1 (Attack)
According to Lilian, this phase lasts between one to seven days and promises a loss of up to five kilos.
Pierre Dukan points out that this is the “pure protein” phase (maximum of 7 days for those who need to lose more than 20 kilos), which limits meals to this food group. “This causes rapid weight loss, which gives the person the necessary motivation to engage in the diet,” he says.
“In this phase, it is possible to choose from 66 foods rich in protein, with no limits on quantity – a big difference in relation to other diets that limit quantities. In addition, it is essential to consume 1 tablespoon and a half of oat bran a day. This food improves intestinal transit, satiates easily, reduces cholesterol level, protects against diabetes and colon cancer and has slimming properties. And it should be associated with 2 l of water a day. The 20-minute walk is mandatory, it is an integral part of the method that combines food and physical exercise”, highlights Pierre Dukan.
Phase 2 (Cruise)
According to Lilian, this phase promises to lose one kilo per week.
34 vegetables are added to the list of allowed foods, also with no restrictions on quantity. “This determines an average loss of 1 kg per week until reaching the desired weight. In addition to the daily consumption of 2 tablespoons of oat bran associated with 2 liters of water. At this stage, the walking time increases to 30 minutes a day”, explains Pierre Dukan.
Phase 3 (Consolidation)
This step, according to Pierre Dukan, was created to avoid the accordion effect. “It is long enough to introduce a new eating habit, the so-called food reeducation. The person has to follow for 10 days for every kilo lost. That is, if a person has lost 10 kg he will have to do phase 3 for 100 days,” he explains.
At this stage, several foods are inserted, such as whole-grain breads, fruits, starchy foods and ‘Gala or Celebration’ meals, in which the person is free to eat whatever they want – serving themselves only once – with dessert. and a dose of alcohol. In addition, the daily consumption of 2 and a half tablespoons of oat bran and 25 minutes of walking should be maintained.
Phase 4 (Stabilization)
Lilian comments that at this stage food is free. “But you must follow 3 simple rules for the rest of your life”.
Pierre Dukan explains that, with the new weight established and assuming that the person has gone through a process of food reeducation, they can eat whatever they want, following, however, the three rules. “First, every Thursday do the attack phase diet (pure proteins). This rule should be followed for the rest of your life as a way to control your weight. This measure allows you to eat normally on the other 6 days of the week, without gaining weight again. The second rule is that the person must walk at least 20 minutes a day and give preference to stairs, replacing elevators. And the third vital rule is to eat 3 tablespoons of oat bran a day. It is also recommended to continue drinking 2 liters of water a day,” he says.
To calculate how many days the person should follow each of the phases, it is important to answer the Ideal Weight questionnaire – free – on the Dukan Diet website, thus preventing the person from doing the phases randomly and wrongly.
In addition, the Dukan Diet offers the online support service that offers daily recipes approved by Dr. Pierre Dukan, shopping tips, and even ways to customize your diet. This way, if, for example, a person on a diet “breaks the rules” by eating something out of the box, corrective actions will be offered, without criticism or judgment. The team of Dr. Pierre is available to provide support. The online diet service is offered for a fee.
Dukan Diet menu
Nutritionist Talitta set up a standard menu for one day of the week, within the first phase of the Dukan Diet. It is worth emphasizing that this is just an example, as each person must follow their own diet, preferably with specialized monitoring.
- Breakfast: Milk with coffee + Minas cheese + 2 slices of grilled chicken breast
- Morning snack: 3 slices of lean ham
- Lunch: 1 medium lean steak + 1 boiled egg
- Afternoon Snack: Oat Bran Porridge
- Dinner: 3 grilled dogfish steaks with saffron, parsley + 6 cubes of seasoned tofu
- Supper: 2 boiled quail eggs
Dukan pros and cons
Check out what, according to professionals, are the main advantages of the method:
1. Fast weight loss
Lilian highlights the short-term rapid weight loss as the main advantage of the Dukan Diet.
Talitta adds that the diet quickly shows results as it is based on proteins, which makes you feel fuller.
2. Freedom to eat as much as you want
Pierre Dukan points out that the Diet has as main objectives to achieve the desired weight and control it in the long term. “One of its great advantages for the result to be achieved is that its fans can eat as much as they want, at ease. Hunger is one of the biggest inhibitors to sticking to a diet. With a list of 100 approved foods, including multiple menu choices for meals and even a list of allowed snacks, there’s no need to count calories,” he explains.
3. Weight stabilization
The method is designed so that the person, after reaching the desired weight, stays there. Pierre Dukan explains that the weight loss regimen has four phases designed to help you lose weight in a fast but sustainable way. “In addition, it also has a long-term plan for food reeducation, which is the fourth phase, stabilization”, he says.
Regarding the disadvantages of Dukan, Lilian mentions that they can arise:
- cardiovascular problems;
- Kidney problems;
- Intestinal problems (difficulty in intestinal transit);
- Vitamin deficiency;
- Loss of calcium (Osteoporosis);
- Muscle aches;
- Initial or greater weight recovery.
Talitta explains that carbohydrates are the main source of energy for the body to function. “It’s like gas in the car… When completely removed from the diet, it can cause dizziness, weakness, fainting, headaches. The lack of carbohydrates causes the body to start using fats as a source of energy, releasing ketones, which in excess are harmful to cells, and can lead to headaches, vomiting, nausea,” she says.
“The high consumption of animal products increases the intake of saturated fat which can lead to an increase in total cholesterol, LDL, which can cause clogged vessels, leading to a heart attack or stroke in the long term. Proteins release substances after digestion called amines that can, in excess, overload the kidneys, which can lead to kidney failure. As proteins take longer to digest, it can cause gastric discomfort, gas and intestinal problems”, adds nutritionist Talitta.
Pierre Dukan considers that there are no disadvantages. “The only precaution you need to take is for hypertensive people who are following one or several treatments to keep their blood pressure at a normal level. The diet acts as a mechanism capable of lowering blood pressure and makes it important to ask the doctor for an evaluation to reduce the medications as the person loses weight,” he says.
“There are several reports of overweight or obese patients who were able to stop taking the drugs because they no longer needed them. In addition, people with illnesses or other pre-existing conditions should consult their doctor before starting the diet”, adds Pierre Dukan.
14 Dukan Diet recipes
1. Bread in 3 minutes: with the video it is possible to learn how to make a super practical bread in the microwave. It’s ready in 3 minutes.
2. Microwave cookie: it is possible to make a cookie made with oat bran, powdered milk, among other ingredients, in the microwave.
3. Light snacks: another super practical recipe made with cold cuts.
4. Cabbage juice: super simple and refreshing. You will only use water, kale, sweetener and lemons.
5. Collagen candies: a simple recipe that takes diet or zero strawberry gelatin, unflavored gelatin and water.
6. Stuffed tomatoes: a different and practical way to consume tomatoes.
7. Turkey breast with egg: an easy and great recipe to get out of the “routine” of boiled eggs.
8. Chocolate Cupcake: recipe for those who love a sweetie but are following their diet correctly.
9. Microwave omelet: an option to vary the way you consume eggs. The recipe is super practical.
10. Turkey dumpling: a healthy and practical recipe. You will only use turkey breast, egg white, oat bran, onion, tabasco pepper and cottage cheese.
11. Tuna dumpling: basically using tuna, curd and oat bran it is possible to make a delicious healthy dumpling.
12. Dukan Empadão: for the dough you will basically use soy fiber, 0% fat cream cheese, light cream and eggs. The filling is shredded chicken.
13. Lemon pie: the dough is simple to make, and the filling basically takes skimmed milk powder, water, zero sugar powdered juice and oven and stovetop sweetener.
14. Spring salad: good option to vary your everyday salad. This recipe takes turkey breast, ricotta, among other simple ingredients.
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