Carbs are the enemy, even if they come dressed as fruit and veg. Despite being the new kid on an already very carb-free block, Dukan carved a gap in the jostling miracle weight loss market with a little help from some fairly well known fans. Pierre Dukan began his medical career specialising in neurology but allegedly switched to nutrition after recommending a high-protein diet to a friend desperate to lose weight. To date, the Dukan diet book has sold more than eight million copies worldwide and has been translated into 14 different languages.
Read more about popular diets , from the Paleo diet to the Atkins diet and also check out our delicious low-carb recipes and high protein recipes. If you are considering cutting back on carbs, then read our spotlight on low-carbohydrate diets guide and browse these top 10 low-carb lunch ideas. The original Dukan diet is similar to a ketogenic diet as both emphasise the consumption of fat and protein but omit carbohydrates.
The body will turn to glycogen stores carbohydrates for energy first if supplies are plentiful. Ketogenic diets essentially force the body to switch from burning carbohydrates for energy to burning fat. This often has the desirable effect of weight loss, though high levels of ketones in the body can be problematic and may lead to a state known as ketosis. How long people stay on the diet depends on their current weight, fitness and desired goal weight. Since the development of the original Dukan diet, a second programme has been formulated which in essence reflects the original consolidation phase.
Dukan 2 involves seven steps — each step represents the dietary inclusion of a food group. A May study from Applied Physiology, Nutrition, and Metabolism suggests that low-carb diets, such as the Dukan Diet, are effective for helping women with prediabetes reduce their risk of heart disease.
More research and evidence is needed to support the claims that following low-carb, high-protein, low-fat diets, such as the Dukan Diet, are safe and effective for weight loss. The Dukan Diet can result in significant weight loss, especially for those who are very overweight or obese. However, the diet is very rigid and restrictive, especially during the first two phases.
In the long-term, a high-protein, low-carb diet may also harm the kidneys, as they need to work harder to metabolize such high intakes of protein.
You may also experience common side effects of a low-carb diet , like headaches, lethargy, and constipation. Whether the Dukan Diet can help prevent or manage chronic diseases, like heart disease and diabetes , is unclear. The first two phases of the diet lack fruits, vegetables, and whole grains—hallmarks of a heart-healthy and diabetes-friendly diet.
On the other hand, people on the Consolidation and Stabilization phases, which are less strict, may be able to sustain a healthy weight and good overall health. Before starting the Dukan Diet, you must establish your goal weight, which Dr. To prepare for the Attack phase, be sure to stock your kitchen with approved foods. The Dukan Diet site is a great resource for more details of each phase of the diet, and it includes a robust FAQ section , as well as customized coaching for the first three phases of the diet.
Pregnant and breastfeeding women should also avoid this diet. Visit the Dukan Diet site for more information and resources. I opted out of the coaching program. If I followed the diet as outlined, I would reach my "true weight" by February 4 if I started on January 1. The first day—the protein-only "Attack" day—was by far the toughest. I was so used to reaching for a granola bar or piece of fruit when I felt hunger pangs , that suddenly needing to find and prepare my meals and snacks was a huge shock.
I barely survived by scarfing large amounts of Greek yogurt, a protein shake made with percent whey protein and skim milk, and shredded chicken in chicken broth. In fact, I took many liberties during those two weeks. But since peanut butter and bread were off-limits, I swallowed my distaste for cooking and threw together a couple of simple, protein-rich soups designed to last the entire two weeks. I also mixed up a large salad that was chock-full of romaine lettuce, peppers, onion, and feta cheese, and topped with olive oil and balsamic vinegar.
The six days I spent on the protein- and veggie-only "Cruise" phase were rough, but the soups and salad helped tide me over for most of my meals. Things went a lot smoother once I reached the "Consolidation" phase and could re-introduce previously forbidden foods. Yes, technically I'd already been doing that, but at least now I didn't feel so guilty about it.
I've found that I don't cope well when someone tells me I can't eat something; it only makes me want that something i.
Even though I strayed from the diet here and there, I managed to lose five pounds by the end of two weeks. One is the increase in calories burned during gluconeogenesis, a process in which protein and fat are converted into glucose when carbs are restricted and protein intake is high 9. However, the Dukan Diet is different from many related high-protein diets in that it restricts both carbs and fat.
It is a high-protein, low-carb and low-fat diet. In one study, people who consumed fat with a high-protein, low-carb meal burned an average of 69 more calories than those who avoided fat as well The initial stages of the Dukan Diet are also low in fiber, despite the fact that a daily serving of oat bran is mandatory.
The servings of 1. Although no quality studies have been done on the Dukan diet itself, ample evidence supports a high-protein, low-carb approach to weight loss. However, concerns abound about high protein intake — especially its impact on kidneys and bone health 19 , That said, people who tend to form kidney stones could see their condition worsen with a very high protein intake In fact, recent research suggests that high-protein diets have a beneficial effect on bone health 26 , People with kidney problems, gout, liver disease or other serious diseases should speak with a doctor before beginning a high-protein diet.
The diet also discourages high-fat foods which are potentially good for your health. Including animal and plant fats makes a low-carb diet healthier, more enjoyable and easier to follow in the long term. The Dukan Diet is probably safe for most people, but those with certain medical conditions may want to avoid it.
Its restrictions on high-fat foods may not be best for your health. At the end of the day, it is a quick weight loss diet that works, but it forces you to avoid many healthy foods unnecessarily. Though fad diets typically promise quick and easy weight loss, they seldom live up to the hype.
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