Dukan diet: what it is, how it works and risks it has for your health

The Dukan diet is based on a diet rich in proteins, since they have the advantage of not being too caloric and give a feeling of satiety. In fact, the Dukan diet is based on the consumption of certain meats, fish and eggs in unlimited quantities during the first phase.

Defined by many nutritionists as a unbalanced and risky diet if done for a long time, we try to understand what are the principles on which it is based and its contraindications.

In addition, this diet promises to make you lose a lot of weight quickly if you follow the 4 phases developed by the nutritionist who "invented" it: Pierre Dukan. Again, as with the Lemme diet, the Dukan Diet is a high protein diet, that can affect kidneys and liver.

Dukan diet: what is it

Pierre Dukan is the nutritionist who devised the slimming method that bears his own name. The Dukan diet has surpassed all others in fame: in 2010 and 2011 it was by far the most followed diet in the world. The diet proposed by the French doctor consists of 4 phases:

• two to lose weight
• 2 consolidation

Those who follow the diet can compose their own menus by choosing foods, according to precise criteria, from a list of 100 foods, and that in addition They can be eaten without limit in quantity and without gaining weight, not even a kilo!

Pierre Dukan

Pierre Dukan is a French nutritionist who, after 20 years of research and activity aimed at combating obesity, published a book that quickly became a bestseller in France. The title is: "I don't know how to lose weight."

Pierre Dukan disqualified from the order of doctors

In March 2012, Dukan was excluded from the medical order French. In fact, it was he himself who requested his own expulsion before being charged, by distinguished colleagues, with a series of disciplinary proceedings for the misuse of scientific information. However, Pierre Dukan was accused of advertising himself, abusing science, selling it as if it were any kind of product, and making hasty and scientifically careless statements.

The principle of correct weight

To obtain the promised results and maintain them forever, it is important to carefully observe the 4 phases of the diet, 2 to lose weight and 2 to stabilize weight a. The latter is the cardinal principle of this diet: the goal (weight) you intend to achieve with this diet, which is different for everyone and it depends on several factors:

• Personal characteristics
• your weight history
• maximum, average, minimum and desired weight
• sex
• edad
• hereditary factors
• skeleton
• number of pregnancies (for women)

The 4 phases of the Dukan diet

The Dukan diet is based on the consumption, with no quantity limit, of only 100 foods: 72 of animal origin and 28 of vegetable origin. According to Dr. Dukan, the reason why diets often fail is the constant feeling of hunger that accompanies them and the minimal portions that, psychologically, are poorly predisposed to the solution of the goal that has been proposed.

To those who argue that a high protein diet can be harmful, Dr. Dukan responds that its method of weight loss is natural since it takes us back to the foods of the origins of the human species, those of the first men dedicated to hunting. Who would not, therefore, follow a "natural" diet, that of our ancestors, in which you can eat your fill, regardless of the amount?

The attack phase

This is the call motivating phase, which increases the confidence of those who undergo this diet: the results can be seen in a very short time.

Its duration varies 2 to 7 days, depending on the weight you want to lose. But what do you eat? 72 pure protein-based foods can be consumed and at will. This will make you lose 1,5 to 4 kg.

According to Dukan, the large amounts of protein make it possible to keep the muscle mass intact and healthy, but they force the body to find the necessary energy taking advantage of fat reserves. The phase involves physical activity that lasts 20 minutes a day.

How to season dishes

In this phase is prohibido use oil to season food, but it is allowed the use of vinegar, salt, spices, lemon and aromatic herbs.

Since the diet is fiber-free at this stage, it is necessary to take 1 tablespoon and a half of oats a day. Dukan himself also suggests the use of multivitamin supplements, given the absolute absence of fruits and vegetables.

The cruise phase

This is the phase where vegetables appear: the 72 pure protein foods remain unchanged but can be introduce 28 recommended vegetables, thus reaching 100 foods, the "forever licensed" that made the Dukan diet famous.

Therefore, the days when pure protein is consumed they alternate with others in which proteins can be associated with vegetables. It is necessary to increase the quantity of oats (2 tbsp ) and drink plenty of water to help the body eliminate toxins. The physical activity foreseen in this phase amounts to 30 minutes a day.

It is the longest phase that ends when the optimum weight is reached.

The consolidation phase, against the yo-yo effect

Little by little I know reintroduce more energetic and tasty food: proper weight is preserved thanks to that only pure protein is allowed on Thursdays. This is a transition phase between a strict diet and a spontaneous diet and lasts 10 days for every pound lost.

In addition to the 100 foods that can be consumed regardless of the quantity, it is possible to add fruit, wholemeal bread, a portion of cheese, portions of starch, and a "gala meal a week." Tablespoons of oats they turn into 2 and a half and daily physical activity drops to 25 minutes.

The stabilization phase

This phase is considered by Doctor Dukan as decisive for the final success: Only if you follow the diet of this fourth phase to the letter will you not regain the lost weight. Energy becomes free but under two conditions:

• On Thursdays you should only eat pure protein.
• 3 tablespoons of oatmeal should be consumed every day.
• You should do at least 20 minutes of walking per day.

Dukan diet: the 100 authorized foods

The 100 foods are considered "the tipping point" by those who decide to follow this diet: they can be consumed at will and in unlimited quantities. Let's see what they are: