The popular protein diet from Dukan is aimed at people who are not only looking for quick diet results, but also want to maintain their ideal weight permanently. In 2000, the nutritionist's book “The Dukan Diet” was published and since then his advice on healthy eating has become increasingly famous.
The entire nutrition plan consists of four phases. The first phase is called the attack phase and is characterized by avoiding carbohydrates and fat. The period lasts between 7 and 10 days. The emphasis is placed on protein-rich foods, among which lean meat (beef and veal, poultry, meat offal, ham), low-fat dairy products, eggs, fish and seafood play a major role in a healthy diet. There are no restrictions on the amount of these foods and the number of meals. The water that is drunk must not be less than 1.5 liters per day. Some herbs and spices, onion and coffee, and ½ tablespoon of oat bran are permitted in small amounts.
The second phase also lasts around 10 days and is called the build-up phase, often also the strengthening phase. It is considered the most important because it should lead to the targeted weight. In contrast to the first phase of healthy eating, some types of vegetables are allowed in the second phase. However, protein remains the main element in Dukan's diet. On certain days, peppers, mushrooms, tomatoes, cucumbers, eggplants, spinach, etc. can also be included in protein-rich meals. Add 2 tablespoons of oat bran to the daily menu. Potatoes, beans, peas, lentils, corn, rice and avocado are now strictly forbidden.
Maintain the weight
The third phase of the diet is known as the stabilization or consolidation phase. This is a time of transition. This phase only comes after the ideal weight has been reached. Emphasis is placed on “maintaining the weight” and no longer on losing weight.
The duration of this period is very individual and depends on the difference between the kilograms before the first two phases and the kilograms after the first two phases. An example: if someone has now lost 5 kg, then the third phase lasts 50 days.
The third phase looks forward to variety: pork and lamb, cheese, whole grain products, starchy carbohydrates, fruit. Two of the weekly meals can easily be described as feasts - anything is permitted. You should definitely take a protein day and it is also important to drink water as much as possible.
The fourth phase – this is where the new life begins with a new understanding of proper nutrition and healthy well-being.The weight loss, adapting to the new diet plan and maintaining the weight you have achieved - everything has already been taken care of at this point. This phase is known as the lifelong phase or also the maintenance phase.
One day of the week always belongs to proteins and it is very important that it is always the same day of the week. On all other days you can choose from the 100 Dukan foods. It is recommended to stick to this list and avoid foods that are high in sugar, fat or starches. Because of its healthy benefits, oat bran cannot be ruled out. They reduce hunger and contain ingredients important for the body.
Regular exercise plays a crucial role in all four phases!
Water helps you lose weight
Protein-rich foods should be the linchpin of every diet
Meat combined with vegetables ensures a healthy diet
Sport as an auxiliary tool for even faster weight loss
Fish – delicious andhealthy at the same time
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
