There are a number of celebrities and health conscious people who have gained quite a lot from the Dukan Diet Plan and the latest example is the Duchess of Cambridge, Kate Middleton. She is supposed to a big fan of this diet plan. Though it has been very popular in France, over the past few months its fame is spreading to other parts of Europe. There are many articles which claim that this diet plan has helped more than 5 million people in France to lose weight. Many celebrities like Giselle Bundchen and Jennifer Lopez have also gained a lot from this weight plan, after their pregnancies.
The Dukan Diet is the brain child of a French Doctor by the name Pierre Dukan and this happened over 10 years ago. The main reason for this diet was to treat obese and overweight people. The whole diet plan revolves around a four phase diet that is very rich in proteins but at the same time very low on calories. Unlike other diet plans there is no weighing of foods or counting of calories.
There is no restriction regarding the quantity of food that you can eat. You can do so as many times as you want and at any time that you want. However, you have to only ensure that what you eat is lean protein at least in the initial stages. This is because protein is the most important component of such a diet plan.
The plan allows you to consume a lot of oat bran. This should be supplemented by drinking lots of water, and going for a regular walks, at least 20 minutes each day. In the second stage vegetables are permitted which is followed by small quantities of whole grains and fruits.
Motivation is an important factor which helps you in your effort to lose weight and here the Dukan Plan works very well. During the first phase people lose 1-2 pounds a day which is quite rapid. This instills a sense of motivation and the plan promises that hunger pangs will vanish within the third day of such a plan. However, there could be some side effects such as bad mouth odor, dry mouth, constipation and tiredness and fatigue. All these are the by-products of high-protein and low carbohydrate diets.
The entire diet plan is categorized into 4 major phases. They are “Attack” phase , the “Cruise” phase, the “Consolidation” phase, and lastly “Stabilization” phase. Let us find out what are things that could be eaten during this diet plan. It would be interesting to have a look at each of these plans in greater detail.
Dukan Diet- The Attack phase
The Attack phase is perhaps the simplest of all. In this phase you are free to eat as much as lean protein. You are also allowed to add around 1.5 tablespoons of oat bran and 1.5 liters of water each and every day. There are around 72 low fat or lean meats that can be chosen by the person who is on this Dukan Diet Plan. However, you are not allowed to include pork and lamb in this diet. You are at liberty to eat eggs, soya, fish, poultry products and diary products that are non-fat in nature.
Dukan Diet – Cruise phase
The next stage is known as Cruise phase which gives you the liberty of adding around 28 non-starchy vegetables every alternate day. Along with this you can have continue to have the core diet of unlimited quantities of lean low-fat protein diets along with 2 tablespoons of oat bran. You are however not encouraged to eat potatoes, sweet corn, peas and carrots which will become a part of the next phase that is known as consolidation phase.
Dukan Diet – The consolidation phase
The consolidation phase allows you to go in for unlimited quantities of protein including the prohibited pork and lamb proteins. You are also at liberty to take as much vegetables as you wish.
However, you are allowed only one piece of low-sugar fruits, granary bread of around 2 slices and hard cheese of one portion. Dieters who are under this plan are also allowed to have around 1 to 2 servings of starchy foods and also go in for the luxury of one or two celebration meals. These celebrations meals allow you to eat what you like. However, as mentioned above, the quantities should be restricted to a maximum of only 2 such meals per week. It is in this phase that you make a life long commitment to eat the core diet of pure protein on day in the week.
Dukan Diet – Stabilization phase
The last phase is called the stabilization phase where you are taught to strictly maintain the above plans. The inventor of this Dukan Diet Plan also makes a promise that you will not regain weight even if you eat whatever you like, provided it is restricted only to once a week.
However, you have to strictly follow the all-protein diet as mentioned in Phase 1. You should also ensure that you eat three tablespoons of oat bran each day. Last but not the least, you should promise to yourself that you will walk 20 minutes each day and avoid taking escalators, lifts or elevators.
The diet also allows you to go in for sugar free gum, vinegars, artificial sweeteners and different varieties of spices. It also lays a lot of stress and importance in taking multivitamin and mineral supplements as and when needed. The basic philosophy on which the entire Dukan Diet is built is quite simple.
Phase 1 promotes rapid weight loss and this phase could last anything between 1 to 10 days. You could plan to lose as much as 5 pounds during this phase.
Phase 2, which could extend for a number of months, allows your body to adjust to the weight loss and also lets it recuperate. You should stay in this phase till you reach your weight loss objective, however long it might take.
Phase 3 allows you strike that critical balance between weight loss and maintenance. This is a phase where there is a lightening up of the food habits.
Phase 4 is the last part of the entire Dukan Diet Plan is all about maintenance and this is something that should work the entire life for you. You will reach a stage where you would have got rid of those excess pounds of fat for good. It is very important for you to understand the various phases properly and follow them in letter and spirit to get the desired results.
At the end of the day, there is no doubt that the Dukan Diet Plan is something that is user friendly, time tested and is a program that can work long term thereby helping people to meet their long term weight management objectives.