Dukan Diet Plan
Dukan Diet Plan
The Dukan Diet Plan is a personalized weight loss plan based around low-carb eating formulated by Dr Pierre Dukan, a french general practitioner and nutritionist. Sometimes referred to as the Dr. Dukan Diet.
The Dukan Diet is doesn’t limit food intake as long as it’s on the approved dukan diet food list.This is a relatively low-effort diet.
Dukan Diet Phases
The Dukan diet plan focuses on changing eating habits to ensure long-term weight loss with a 4-step plan:
Attack, Cruise, Consolidation, and Stabilization.
Each phase has different foods available to eat, and is planned to make sure you feel full and happy.
This Dukan diet plan is centered around the Nutritional Stairs, where proteins are vital, vegetables are essential, fruits are important, breads are helpful, cheeses are nutritious and pleasurable, starches are energetic, and celebration meals are pure pleasure.
Each stair gets shorter as you go up, requiring the dieter to consume the most protein and the least ‘celebration meals’. This diet plan focuses on teaching you how to eat for the rest of your life.
Diet For Pregnancy?
The Dukan Diet plans is touted as being for everyone, with very few limitations, including women who are pregnant or nursing, and it is suggested you see your doctor before
They offer lots of coaching and recipes for nearly every food type on their site. There are work-arounds for making muffins, and pancakes, alternatives to white flour, and a startling lack of fats and carbohydrates in every meal. Dukan diet meals are heavily seasoned, and it’s expected the dieter not cook with cooking oils or sprays, but instead use non-stick cookware and lean foods.
Dukan Diet Attack Phase -7 Days
A protein-focused kickstart phase with a list of 68 foods for the dieter to eat. The dieter is expected to lose 2-8 lbs, and this phase should last 7 days.
An oddity to the Dukan diet plan, you should eat 1.5 tablespoons of oat bran each day. The Dukan diet plan also has a set exercise plan, and in this phase, you should be doing 20 minutes of exercise each day.
You’re allowed lean meats, poultry, fish, shellfish, vegetarian low-carb protein sources, fat-free dairy products, and eggs. Sugar-free jello is useful to stave off sugar-flavored cravings.
The Cruise Phase – More Veggies
Adding 32 vegetables to the prior 68 protein-focused foods, you can now select from 100 whole foods. The diet plans for 3 days per pound of weight you wish to lose, teaching gradual weight loss and new eating habits. In this phase, you eat 2 tablespoons of oat bran per day and exercise for 30 minutes.
The dieter alternates Pure Protein and Protein/Vegetable days to excel at weight loss. Those with serious weight to lose alternate every 5 days.
This phase of the Dukan Diet plan adds in artichokes, asparagus, bean sprouts, beets, broccoli, Brussel sprouts, cabbage, carrots, cauliflower, celery, cucumber, eggplant, endive, fennel, green beans, kale, lettuce (arugula and radicchio), mushrooms, okra, onions/leeks/shallots, palm hearts, peppers, pumpkin, radishes,rhubarb, spaghetti squash, squash, spinach, tomato, turnips, watercress, and zucchini.
The Consolidation Phase = Maintenance
Once you reach your target weight, the program teaches you to maintain it by returning a small amount of forbidden foods in very limited quantities.
You also are allowed two ‘celebration’ meals each week. This Dukan diet plan phase lasts for 5 days per pound of weight lost in the Cruise Phase, and it teaches you to maintain with some rules and a pure protein Thursday. Still eating 2 tablespoons of Oat Bran a day, you exercise now for 25 minutes each day.
The addition of foods in this phase happens in two parts, gradually increasing the fruits, whole grain breads, hard cheeses, starchy foods, and celebration meals per week.
The Stabilization Phase
This phase teaches three non-negotiable Dukan diet rules and other skills to keep you healthy for the rest of your life.
1. 3 tablespoons of Oat Bran per day
2. 20 minutes of walking, and take the stairs whenever available
3. Pure Protein Thursdays never go away.
By teaching proper eating habits, nutritious cooking, and proper daily exercise, a Dukan diet plan gives a dieter the tools to succeed and the support to do it.