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Dukan Diet: High Protein Food– Does it really work to lose weight?

Calorie counting is among the key aspects of several weight-loss programs for certain Americans — but not in the view of Pierre Dukan

Dukan Diet: High Protein Food– Does it really work to lose weight?

Calorie counting is among the key aspects of several weight-loss programs for certain Americans — but not in the view of Pierre Dukan, the French psychiatrist who developed the Dukan Diet in 2000. Dr. Dukan's hypothesis that protein is the secret to weight reduction, in the long run, is focused on his knowledge of having more than 40,000 people lose weight in France. (The English, without their butter and bread? They know.)

Today, the Dukan Diet remains one of Europe's most common weight-loss programs, as Kate Middleton apparently adopted the program as she planned for her forthcoming Prince William nuptials in 2011 and again post-pregnancy. But does the diet promote a safe, active lifestyle? As a licensed dietitian who has studied a number of diets, including the Keto-Friendly South Beach Diet Program, the Flexitarian Diet, and the Ornish Diet, I decided to know more about why Europeans are fascinated with the Dukan Diet. Here's what I found.

When you are on a diet do not lose weight, it's terrible. Even worst if you drop the extra flab then earn it back straight away. When you choose to shed weight and hold it, adopt Dr. Pierre Dukan's most popular eating program-the the Dukan Eating. Unlike most diet strategies, it promotes weight reduction easily, so you won't get back on the weight. And that's how this diet plan is created by combining empirical research and the expertise of Dr. Dukan about how the correct foods will promote weight reduction in our bodies. Sounds very interesting, right? Know more about this fantastic diet schedule, and continue to lose weight today!

What is Diet Dukan?

The Dukan Diet is a high-protein, low-carb, and low-fat diet that is intended to lose weight. Dr. Dukan also wrote The Dukan Diet in France after watching dozens of his patients losing weight with his program, where it is now the number one diet system. The book has subsequently achieved recognition and success and has sold over seven million copies worldwide.

There are four stages of the Dukan Diet: Attack, Cruise, Consolidation, and Stabilization. In the first two phases — focused on weight loss — the protein consumption is greater than 40 percent of the total calorie intake, way over expectations from the USDA. The third and fourth steps stress weight reduction maintenance and protection of what Dr. Dukan calls the "real weight," the weight you should maintain without feeling bloated and depressed or having an effect on your disposition and mental wellbeing.

Why does the diet of Dukan work?

Dr. Pierre Dukan, who specializes in weight loss, came up against a dilemma after one of his patients decided to give up all products to reduce weight except beef. Dr. Dukan acknowledged the patient's enjoyment of foods and developed a low-carb diet with high protein. He split the diet into four stages-two stages of weight reduction and two phases of weight maintenance. The high-protein low-carb diet operates by rising the consumption of carbohydrates that turn readily into glucose. High levels of glucose in the body induce metabolic diseases, such as insulin resistance. If insulin can not consume glucose and turn it into useful energy, it is processed as fat in the body. On the other side, proteins require a great deal longer to process and dissolve throughout the bloodstream. Which holds the pangs of hunger at bay and develops lean muscle mass. You should be consuming protein, complex carbohydrates, good fats, and nutritious fiber-rich foods during the weight-keeping process. This healthy diet program will help keep you from regaining weight.

U.S. News & World Report listed Dukan Diet number 41 in its comprehensive list of healthy diets in 2019, and number 31 in the healthy diets for weight loss. The Dukan Diet says that within the first week of adopting the diet, you will drop up to 10 pounds, but because it's a rigid regimen, that can be challenging to maintain over the long term.

The Dukan Diet requires clear empirical evidence to verify its general safety statements, feasibility, and long-term results. Nonetheless, research has been done that shows high-protein, low-carb diets in the short term are successful for weight loss.

What would you feed on the Dukan Diet? 4 Phases The Dukan Diet is broken down into four phases as I described. The first two phases are the most stringent, particularly the phase of Attack which does not allow for healthy fats, fruits, and vegetables (yes, you heard that right).

Phase 1-Attack You will also appreciate limitless low-fat, high-protein products, including lean beef, pork, chicken, non-fat cheese, milk, fish, and tofu. You can also eat 1.5 cubic tablespoons of oat bran a day. The oat bran is intended to lower cholesterol and help avoid diabetes, Dr. Dukan says, but it's still there to bring nutrition to the diet and to encourage satiety. The length of this process ranges from two and seven days, based on how much weight you choose to lose.
During this process, you'll be on a low-carb diet with high protein. You'll be following this 7-day diet schedule.
  1. Early morning (7:00-7:30) 1 cup of hot water
  2. Breakfast (8:15 a.m. – 8:45 a.m.), 2 boiled eggs + 1⁄2 spoonful of bran oats
  3. Mid-morning Green tea (10:30-11:00)
  4. Lunch (12:30 – 1:00 pm) Salmon grilled + 1 cup of low-fat yogurt
  5. Snack in the evening (4:00 pm) 1 cup lemonade (use of artificial sweetener)
  6. Dinner (7:00 – 7:30 pm) Steak Chicken + 1⁄2 cup warm milk
How Will It Work?
The Process of Attack relies primarily on high-protein products. It tends to reduce the consumption of carb and allows a fast reduction of weight. Drinking a cup of warm water can help wash away contaminants as soon as you wake up, which will encourage a healthy bowel movement. Breakfast, lunch, and dinner may be protein-rich. Oats bran is a healthy source of complex carbohydrates and dietary fiber. Yeah, you can't completely skip carbs and when it comes to weight reduction complicated carbs are the strongest. Dietary fiber attaches proteins to fat and inhibits the ingestion of fats. You are also permitted to eat low-fat dairy products which are a good source of calcium and good intestinal bacteria which help to strengthen your bones and improve digestion.

Green tea has no calories and helps suppress your appetite. You can have lemonade for your evening snack, but make sure to use just a drop of artificial sweetener. A cup of warm milk before bed will help you sleep better.

Phase 2 — Cruise You can reintroduce non-starchy vegetables including cucumbers, tomatoes, lettuce, asparagus, and broccoli after many days in Phase 2. In addition to two tablespoons of oat bran every day, you can switch between protein-only days and protein-vegetable days. Dieters continue in this process before meeting their True Weight.
You will eat all the protein sources listed in the Attack phase along with non-starchy veggies during the Cruise Phase of the Dukan diet.
  • Early morning hot water with lemon juice (7:00 – 7:30 am)
  • Breakfast (8:15 – 8:45 am) 2 scrambled eggs + green tea + 2 oat bran spoons
  • 1 Cup carrots Mid-Morning (10:30-11:00)
  • Lunch (12:30-1:00 pm) Steamed asparagus and tomato tuna
  • Snack at night (4:00 pm) Green tea or 1⁄2 cup slices of tomatoes
  • Dinner (7:00 – 7:30 pm) Grilled lean artichoke pork cuts + 1 small slice of dark chocolate
How Will It Work?
This diet map reflects a taste of fresh air. You are going to consume vegetables high in complex carbohydrates, vitamins, nutrients, enzymes, and dietary fiber. Begin the day with a glass of warm water and lemon juice to take an additional dose of vitamin C to the body. Eggs are a perfect protein source, oat bran is high with dietary fiber, and green tea is filled with natural antioxidants. Do your mid-morning snack with a cup of carrots to relieve your appetite. Get a healthy lunch of tuna, which is a perfect protein and veggie source. You should have green tea for evening snacks and will wash away contaminants or tomato slices which are high in beta-carotene.

Have a nice dinner to complement the flavors and nutrients with pork or some other type of protein and a vegetable of your choosing. A slice of dark chocolate will help curb the desire for sweets.

Phase 3-Consolidation The aim of this process is to avoid the rebound impact of restoring the pounds lost during the first two phases. Foods that had been previously restricted are slowly introduced in small amounts during this process. You must be eating a protein-vegetable diet and eat two teaspoons of oat bran a day. Twice a week, the Attack process needs you to observe Pure Protein Week. For every pound missing, Step 3 continues for five days.

In addition, you should eat one or two servings of fruit (excluding bananas, oranges, figs, and cherries) and two slices of whole-grain bread every day during the Consolidation process. You are therefore permitted to eat 1.5 ounces of hard cheese, 1-2 portions of starchy food, and 1-2 meals a week for celebrations. A seasonal meal involves an appetizer, a snack, a dessert, and a bottle of wine.

The Process of Transformation is the shift from rigid dietary laws to a less restrictive diet. It signals the beginning of the process of retaining weight. You should not only eat proteins and veggies through this process but also re-introduce starchy vegetables into your diet. And ensure that you don't regain the weight and retain your True Weight, you have to be in this process for 5 days.
  • Early Morning (7:00 – 7:30 am) 1 cup hot water with lime juice
  • Scrambled eggs + 1 slice of whole-grain bread + 1⁄2 cup of low-fat milk
  • Mid-morning (10:30 – 11:00) Green tea + 1 slice of whole-grain with grated hard cheese
  • Lunch (12:30 – 1:00 pm) 2 tablespoon oat bran with honey and cinnamon
  • Snack at night (4:00 pm) 1 fruit serving-watermelon, kiwi, peach, mango, and blueberry
  • Dinner (7:00 – 7:30 pm) Roasted potatoes and vegetables
How Will It Work?
The mix of warm water and lime juice acts as a perfect cleanser. The scrambled eggs are protein-heavy. You would be permitted to consume two slices of whole-grain bread, a good source of carbs and dietary fiber as this is the Consolidation process. A cup of low-fat milk will hold your hunger pangs at bay and make your bones stronger. Filled with antioxidants, green tea helps curb the appetite. Oat bran is high in dietary fiber, avoiding the accumulation of food. Honey has antibacterial effects, and cinnamon tends to release weight. In this process, a daily serving of fruits is important as it will provide your body with vitamins, minerals, fiber, and complex carbs. Have a protein-rich dinner but still have starchy vegetables to help transition the body from the 2nd to the 3rd level of this diet.

Phase 4-Stabilization You should consume anything you want along with three tablespoons of oat bran a day during this final process (aka the rest of your life). As in step 3, once a week a day of Pure Protein is needed.

Dr. Dukan advises consuming six to eight cups of water a day in all stages of the diet.
This is the last part of this plan and may last forever. You should consume some food in abundance but not in surplus. You need to remain concentrated and determined to prevent going back to your former, unsafe eating patterns, and regaining weight.
  • Early morning (7:00 – 7:30 a.m.) 1 cup of water with 1 tablespoon of vinegar apple cider or lime juice
  • Breakfast (8:15 – 8:45 a.m.) 2 soft-boiled eggs + 2 spoonfuls of oat bran + 1 cup of low-fat milk or 1 cup of fresh fruit juice
  • In the middle of the morning (10:30 – 11:00) 4 almonds + 1 cup of green tea
  • Lunch (12:30 – 1:00 pm) Tuna or sandwich with mushrooms
  • Snack at night (4:00 pm) 1 fruit serving – cherry, peach, apricot, melon of musk
  • Dinner (7:00-7:30 pm) Pasta with broccoli and grilled chicken + 1 slice of dark chocolate
How Will It Work?
A diet guide can help you consume chosen items that tend you sustain weight reduction moving. Apple cider vinegar helps shed weight, and green tea, too. Eggs, fish, chicken, and mushrooms are also healthy sources of protein. Oat bran, vegetables, and berries are high in soluble fiber and complex carbohydrates. The body always requires good fats to maintain the dignity of the cells and reduce inflammation. Hence the recommendation for almonds and olive oil is strong. A slice of dark chocolate or a little ice cream scoop will keep you engaged in your diet and reduce the cravings for sweets.

Dukan Diet's disadvantages The Dukan Diet can contribute to substantial weight loss, particularly for those who are either extremely overweight or obese. The diet is therefore very rigid and restrictive, especially during the first two phases. And if you exclude large food classes, such as bananas, balanced fats, and vegetables, this may contribute to nutrient deficiencies.

A high-protein low-carb diet will also damage the kidneys in the long term, as they need to function harder to metabolize these large protein intakes. You can also suffer can side effects such as headaches, lethargy, and constipation from a low-carb diet.

It's unknown if the Dukan diet can help avoid or control chronic diseases, such as cardiac disease and diabetes. The first two stages of the diet neglect nuts, herbs, and whole grains — marks of a diet that is heart safe and diabetes-friendly. On the other side, individuals at the less restrictive stages of restructuring and stabilization may be able to retain a healthier weight and good physical health.
Cautions
  1. Talk to your doctor before starting this diet.
  2. Do not follow this diet plan if you suffer from gout.
  3. Being in the Attack phase for too long may result in kidney stone formation, kidney damage, gout, liver disease, etc.
To sum up, the internet is filled with diet plans that help rapid weight loss. But there is none like the Dukan diet to help keep the weight loss going. It is the best diet plan for you and it guarantees the results. So, go a step forward and get ready to turn heads early! Take note.

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YourFitnessRink - Fitness and Health Matters: Dukan Diet: High Protein Food– Does it really work to lose weight?
Dukan Diet: High Protein Food– Does it really work to lose weight?
Calorie counting is among the key aspects of several weight-loss programs for certain Americans — but not in the view of Pierre Dukan
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