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