The Dukan Diet: Everything You Need To Know About Its Four Phases

Among the plethora of fad diets out there, one diet regimen that is garnering considerable attention for its promises of rapid weight loss and long-term results is The Dukan Diet. Created by Dr. Pierre Dukan in the 1970s, this diet is a low-carb, high-protein weight loss plan that prioritises satiety. It provides specific food lists for each phase, with an emphasis on fat-free dairy and lean proteins.

Let’s delve into the four phases of this diet-

1. Attack Phase: This stage is all about consuming protein. It focuses on pure protein sources and has a choice of 68 high-protein foods. This approach promises quick and visible weight loss.
2. Cruise Phase: This phase introduces 32 vegetables into the diet that guide you to reach your target weight. It allows you to select from 100 natural food options to keep your meals diverse and satisfying. The duration of this phase is determined by a schedule of 3 days for every pound you aim to shed.
3. Consolidation Phase: During this phase, you’re most susceptible to weight regain as the body tends to bounce back quickly. According to the official website dukandiet.com, this phase aims to counteract this effect by slowly reintroducing previously restricted foods in small amounts and permitting up to two “celebration” meals weekly. This phase lasts for 5 days for every pound you lost during the last phase. Notably, on Thursdays, this diet includes only protein.
4. Stabilization Phase: This is the final and most important phase. By now, you’ve picked up healthier eating habits and established a routine. To maintain your new slim figure, just stick to these three easy but essential rules:

• Have 3 tbsp of oat bran every day.
• Make sure you walk for at least 20 minutes each day, and whenever possible, opt for the stairs instead of the elevator or lift.
• Every Thursday, go back to the Attack Phase menu and stick to pure protein foods.

Myths About Low Carb Diet

• Myth 1: Dukan Diet is a Restrictive Diet:One of the best things about this diet is, one doesn’t have to weigh or measure food. You can enjoy eating until you’re satisfied. You won’t be counting carbs, calories, or any other nutritional value at any stage. Plus, there’s a list of 100 approved foods to choose from, so you have plenty of options.
• Myth 2: The Dukan Diet is UnhealthyThe Dukan diet promotes eating whole, natural foods without chemicals or preservatives. It advises drinking lots of water and opting for balanced meals, steering clear of processed foods high in sodium, and sugary snacks. It also focuses on lean protein and non-fat dairy which is healthy for your heart. It shows us how to reduce carbs like bread and pasta without compromising on taste. Plus, it emphasises regular exercise alongside nutrition.