Select Page

People are very quick to jump on the fad diet bandwagon, but often don’t understand what exactly the diet entails or what the pro’s and cons are.

Today we take a closer look at the Dukan Diet.

The Dukan diet is a high protein, low fat and low carbohydrate diet. There are four phases:

 

Phase 1: The Attack Phase

  • Consume only protein foods that may be seasoned with condiments that do not contain fat or carbohydrates such as vinegar, mustard, salt, herbs and spices.
  • Calorie-free drinks including water, coffee, tea and diet soda are also permitted
  • You can include one and a half tablespoons of oatmeal each day.

Phase 2: The Cruise Phase

  • Days of protein only are alternated with days of protein and vegetables.
  • The types of vegetables allowed in this phase are limited to those that do not contain starch such as lettuce, spinach, celery, cucumber, asparagus and tomato.
  • Vegetables can be consumed raw, steamed, or in soups and stews.

Phase 3: The Consolidation Phase

  • You will continue to base your diet on protein and vegetables but are also allowed one portion of fruit as well as two slices of whole-grain bread each day.
  • You are permitted one extra serving of carbs per week, which may include foods like pasta or rice.
  • You are also allowed one ‘celebration meal’ each week, which is increased to twice a week after you have been in phase three for a while.

Phase 4: The Stabilization Phase

In this phase, you are instructed to go back to eating whatever you like while continuing to use the rules of the Consolidation Phase as a guideline. One day of the week dieters are instructed to eat only protein.

Pro’s

  • Studies show a greater short term weight loss on a high protein, low carbohydrate diet when compared with low-fat diets. However, over a year weight loss tends to be similar between the different diets
  • High Protein diets tend to keep you fuller for longer

Con’s

  • High protein diets do not have a good long term adherence rate and people tend to reintroduce carbs after two or three weeks
  • The diet restricts fruit, vegetable and fibre intake, often resulting in constipation
  • A high intake of protein over a long period can put pressure on your kidneys
  • High protein foods such as meat, milk and cheese are also high in saturated fats – linked to heart disease and stroke