Dukan diet is a diet designed by Pierre Dukan and consists in high consume of protein and very low carbohydrate. this diet arised when his book called i don’t know how to get slimmer was published in 2000. The diet is based on a list of over 100 allowed as well as four phases. Dunkan designed this diet in a way to prevent his patients from regaining weight after some weeks in traditional diets.
The stages of Dukan diet
The dukan diet has four stages: the attack, the cruise, the consolidation and the stabilization. each one has a specific function, a different duration and their respective food.
Attack phase (average duration of 1 to 7 days): At this stage of the Dukan diet, you can eat unlimited lean protein and another 1.5 tablespoons of oat bran per day. Recommended foods:
– Lean meat.
– Boiled eggs.
– Skinless birds.
– Fish and shellfish.
– Drink at least 1.5 liters of water per day.
Cruising phase (average duration 1 to 12 months): In this fase, you’ll toggle between lean protein on the 1st day with lean protein and vegetables without starch on the 2nd day, do it until the end of the phase. Recommended foods:
– Bell peppers.
Consolidation phase (variable): at this stage of the Dukan diet, you will have already lost the wanted weight , so you will have 1 day of only lean protein per week and unlimited lean protein, vegetables and a little bit of carbohydrate on the other days. You wil also eat 2.5 tablespoons of oat bran per day. Recommended foods:
– Fruits (1 apple / day, orange, peach, kiwifruit).
– Whole grain bread.
– 1 small portion of cheese.
Stabilization phase (undefined): In this fase, you can continue with the consolidation phase, slowing down according to the amount of kg lost. So, you can increase to 3 tablespoons of oat bran per day. Above all, it is always good to have 1 day of “pure protein” per week.