Dukan Diet: Foods, Diet program, Benefits, and More

Dukan Diet history

The Dukan Diet was created by Dr. Pierre Dukan, a French physician, in the 1970s.

The diet was first introduced in 2000 in France with the publication of Dr. Dukan's book "Je ne sais pas maigrir" (I don't know how to lose weight). According to Dr. Dukan, the diet was created as a solution to the high rates of obesity in France, which he believed were caused by a lack of protein in the diet.

Later on, the Dukan diet started to gain popularity in other countries, including the United Kingdom and United States.

The diet became popular in France and other European countries, but it faced some criticism from nutrition experts and healthcare professionals, who raised concerns about the diet's lack of balance and potential negative effects on health. Despite these criticisms, the diet has remained popular among some individuals looking to lose weight.

How Dukan Diet works

The Dukan Diet is a diet very high in protein, and low in carbohydrates and fats.

Thus, by reducing the intake of carbohydrates, the body will be forced to switch from burning carbohydrates for energy to burning fat for energy, because there is no other source available.

Accordingly, the Dukan diet has similar effects to the Keto diet because both diets restrict carbohydrates consumption. The only difference between the two is that the Keto diet limits protein consumption as well, while Dukan diet recommends consuming foods rich in protein.

As a result, when carbohydrates are restricted in the diet, the body will not be able to convert carbs into glucose anymore and use it as a source of energy and nutrition.

Instead, the body will burning more fats and metabolizes them into ketone bodies that will become the alternative source of energy and nutrition. This metabolic state is called ketosis.

Dukan Diet program

The Dukan Diet is divided into four phases: the Attack phase, the Cruise phase, the Consolidation phase, and the Stabilization phase. Each phase allows specific types of foods.

- Attack phase: it is allowed to eat only lean protein, such as chicken, fish, and lean beef, as well as non-fat dairy products like skim milk and low-fat cheese.

- Cruise phase: vegetables are gradually added to the diet. These include leafy greens, tomatoes, cucumbers, and other low-carbohydrate vegetables.

- Consolidation phase: fruits, bread, and other carbohydrates are reintroduced to the diet in small quantities.

- Stabilization phase: it is allowed to eat anything you want, as long as you follow certain rules, such as eating lean protein at least one day a week and taking the stairs instead of the elevator.

Dukan Diet recommendations

If you want to follow the Dukan Diet, it is important to keep these recommendations in mind:

- Make a gradual transition: The Dukan Diet consists of several phases. Thus, it is important to gradually transit into the diet to allow time for your body to properly adjust and minimize side effects.

- Follow the diet for short period of time: The Dukan Diet is considered a restrictive diet. That's why it is recommended to follow it for short periods of time only, to avoid any nutritional deficiencies.

- Incorporate regular physical activity: Regular physical activity is important, and should be incorporated into the daily routine as part of this diet program.

- Keep a food diary: Keeping a food diary can help you stay on track with dietary goals and monitor your progress.

- Listen to your body: If you feel unwell or experience any side effects, it is important to make adjustments or even stop the diet, if necessary.

- Consider a more balanced approach: After following the Dukan Diet, it is important to maintain a more balanced approach to nutrition. A diet that includes a variety of nutrient-dense foods from all food groups is more likely to be recommended  for long term.

Dukan diet: what you should avoid

During the Attack phase of the Dukan Diet, which is the first phase, you should avoid all foods that are not on the approved list of lean protein foods, such as:

• Grains (bread, pasta, rice, cereal)
• Sugars (sweets, desserts)
• Fruits
• Starchy vegetables (potatoes, peas, corn)
• Fats and oils
• Alcohol

During the Cruise phase, you can also eat non-starchy vegetables, but still you should avoid grains, sugars and fruits.

During the Consolidation phase, you are allowed to eat bread, fruit, cheese, and starchy foods, but you should avoid eating too much of these foods and limit the intake of fats and sweets.

During the Stabilization phase, you can eat whatever you want without restrictions but you should avoid eating too much sugars, fats, and processed foods and follow the rule of having one pure protein day a week.

Dukan Diet benefits

The Dukan Diet suggests several benefits including:

- Weight loss

- Improved digestion

- Increased level of energy

Dukan Diet precautions

The Dukan Diet is a restrictive and unbalanced diet. It may not be suitable for everyone because it may lead to nutritional deficiencies in the long term, and cause negative health effects.

Always consult with a healthcare professional before starting any diet, especially if you take any medications or have any health conditions.

Dukan Diet side effects

The Dukan Diet is a restrictive diet that is suggested for short term periods only. The diet might have some side effects including:

- Constipation: The Dukan diet limits the consumption of fruits and vegetables. This might cause constipation because these are important sources of fiber that can increase the size of the stool and soften it.

- Bad breath: The Dukan Diet restricts the consumption of carbohydrates, and promote ketosis in the body. These ketones can cause a bad breath.

- Headaches: The Dukan Diet limits the intake of carbohydrates, which can lower blood sugar levels and cause headaches.