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 â€˜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.
- 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
- 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