June 2018

A Complete Review Of The Dukan Diet To Lose Weight Fast

The Dukan Diet is a popular protein-intensive weight loss diet that was designed and popularized by French doctor Pierre Dukan. After helping an obese patient lose weight early on in his career, Dr Dukan developed a sustained interest in nutrition and effective weight loss . He published three other books before publishing the global bestseller The Dukan Diet (2000), which has since sold over 11 million copies and been translated into 14 languages . Find out for yourself the pro and cons of the Dukan diet with our complete Dukan diet review.

The Four Stages of the Dukan Diet

Part of the Dukan Diet’s appeal lies in allowing adopters to eat as much as they want, provided that stick to protein-rich food and religiously avoid fats and carbohydrates. It promises a loss of up to 10 pounds during the first week, followed by a loss of 2-4 pounds per week until the target weight is reached . Many people have found the diet easy to follow, since it provides a clear list of restrictions and does not involve calorie counting.
Dr Dukan has argued that accelerated weight loss is achieved by limiting the body’s caloric intake. This forces the body to burn stored fat for energy, thus prompting hasty weight loss.

1. Dukan Diet Attack Phase
During the Attack phase, the Dukan Diet limits adopters to any of the 68 natural animal proteins (e.g. red meat, white meat, organ meat, seafood, eggs) and several plant proteins (e.g. tofu), 1.5 tablespoons of oat bran and 6 to 8 cups of water a day (to help eliminate the ketones produced by protein digestion) . The restriction of carbohydrates causes the body to shift from a state of glycolysis to ketosis, where the concentration of ketone bodies in the blood increases as fat is burned for energy .
As with the other phases, regular exercise (particularly brisk walking) is encouraged to facilitate fat burning. This phase typically lasts up to 10 days, depending on the amount of weight to be lost.
Oat bran is the sole source of carbohydrates during this phase, and it has also been included because of its other beneficial properties: (1) it contains soluble fiber, which reduces the absorption of low density lipoprotein (LDL) (i.e. ‘bad’ cholesterol) into the bloodstream; (2) soluble fiber absorbs an average of 25 times its volume in liquid, forming a large gel like substance (a bolus) in the stomach that creates a feeling of fullness; (3) the formation and ingestion of the bolus slows down the processes of sugar assimilation and the absorption of dietary fat during digestion, helping to maintain low and stable blood sugar levels .
Oat bran was chosen over oatmeal since it contains approximately 50% more fiber and soluble fiber than oatmeal. It also contains higher levels of protein, calcium, iron, thiamin, phosphorus, riboflavin, magnesium, and zinc .


2. Dukan Diet Crusie Phase
During the second phase, the Dukan Diet allows the consumption of 32 non-starchy vegetables (alongside the 68 allowed proteins. This allows for cucumbers, collard greens, celery, asparagus, mushrooms, and zucchini, while barring carrots, sweet potatoes, potatoes and sweet corn. Naturally, the reintroduction of vegetables ensures that the important vitamins, minerals, and fiber needed for a healthy diet are not permanently omitted.
Adopters alternate between Pure Protein (PP) and Pure Vegetables (PV) days in a 1:1 ratio, depending on the amount of weight to be lost. Those who aim for greater weight loss can adopt a greater alternation, e.g. four days of PP followed by four days of PV . During this phase, most individuals aim to lose an average of 2 pounds each week.


3. Dukan Diet Consolidation Phase
This phase is aimed at preventing users from regaining the weight they lost. Its length is proportional to the amount of weight lost: five days for every pound. During this phase, the Dukan Diet prescribes the same proteins and vegetables from the previous two phases  but without the need to alternate between PP and PV days. However, one day of the week should be designated as PP.
In addition, adopters should consume the following: one to two fruit servings, two slices of whole-grain bread and 1.5 ounces of cheese each day; two starchy food servings per week; one serving of lamb and roast pork per week; one to two ‘celebration meals’ each week (which includes 1 appetizer, 1 entrée, 1 dessert and 1 glass of wine) .


4. Dukan Diet Stabilisation Phase
The final phase restores full spontaneity in terms of food choice – provided that three ‘non-negotiable’ practices are maintained: (1) 3 tablespoons of oat bran are consumed each day; (2) one PP day per week; (3) regular exercise is incorporated, e.g. by always taking the stairs instead of the lift .


Conclusion
The logic of the Dukan Diet is sound: protein does lead to longer 
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