Diet Dukan is a diet high in protein and low in carbohydrates. Although low in carbohydrates, this diet is not like the Atkins diet and keto diet that suggests the consumption of fatty foods. Carbohydrates and fats become taboo in Dukan diet. However, you are allowed to eat as much as you want, including even calorie foods, provided they include Dukan's diet list.
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The creator, Pierre Dukan, a doctor and nutritionist from France claimed Dukan diet can lose weight as much as 5 kg in just one week. The key to dietary weight loss is to eat foods high in protein, oatmeal, water, and a short walk of at least 20 minutes. Diet Dukan is divided into three phases, namely:
Attack (1-7 days)
At this stage, you will rely heavily on protein intake. You may consume animal protein but in limited quantities. Stages of attack can last for 1-7 days depending on how much weight you want to lower. You are also required to consume 6-8 glasses of water and 1.5 tablespoons of oatmeal per day. In this phase, you also have to start getting used to walking fast for 20 minutes every day. List of foods that may be eaten in the attack phase is:
- Fish and shellfish.
- All types of meat include chicken, lamb, beef, lamb, and pork. Allowed to eat chicken meat but not with skin.
- Vegetable proteins such as tofu, tempeh, and soybeans.
- Shirataki is a traditional Japanese noodles made from konjac tubers (konjac). If not found, you can replace it with konnyaku jelly that many in the market. Cook without adding sugar.
- Fat free milk and other dairy products, such as yogurt, cheese, and cream.
- 1.5 tablespoons oat bran.
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List of foods to avoid:
- Carbohydrate sources other than oatmeal.
- Alcoholic beverages.
- Cruise (1-12 months)
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The duration of this phase depends on how much weight you want to lower. For every 1 kg valid 6 days program. So if you want to lose as much as 10 kg, then you have to undergo a cruise for 60 days or 2 months. List of other foods that may be eaten during the cruise phase:
Starch-free vegetables (nonstarchy) such as bokchoy, broccoli, cucumber, eggplant, bean sprouts, spinach, tomatoes, mushrooms, carrots, lettuce, beans, pumpkin, and chicory.
Animal proteins include chicken, goat, beef, lamb, and pork.
Fish and shellfish.
Vegetable proteins, such as tofu, tempeh, and soybeans.
Fat free milk and other dairy products, such as yogurt, cheese, and cream.
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In this phase it is also advisable to drink enough water. While the prohibition is the same as the attack stage, plus vegetables containing starch, such as corn and potatoes.
After the previous two stages focusing on weight loss, this last phase is designed to maintain weight. You are actually allowed to eat more types of food, as long as it complies with the following rules:
You are required to eat foods on the food list at two stages of attack and cruise, but with the provisions of meat consumed only 1-2 times a week. In addition, you are also allowed to eat 1-2 servings of fruit per day, vegetables without starch, 2 pieces of wheat bread per day, and less carbohydrates and fat. But every single day of the week, you are only allowed to consume only protein. Do not forget to eat 2.5 tablespoons of oatmeal every day.
Although allowed to eat fruits, you are forbidden to eat wine, bananas, and cherries because of high sugar.
To maintain your weight, do 25 minutes of brisk walking every day.
How to Work Diet Dukan in Lose Weight
This is the reason why Diet Dukan is effective and fast in losing weight:
- Calories in protein are lower than in fat.
- Because only a few carbohydrates enter the body, the body will use fat reserves to produce energy. In other words, the body is forced to burn fat.
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Protein makes the stomach fast enough so you eat less. Protein can also make full longer so that the appetite can be maintained.
Protein is thermogenesis, which can increase the production of heat in the body. This means it takes more energy for protein metabolism, so more calories are burned to digest proteins.
Diet Dukan is not recommended to be run by people with kidney disease, heart disease, diabetes, and pregnant and lactating women. This is because the risks may outweigh the benefits.
Excess protein in patients with kidney disease can exacerbate the risk of kidney stones and feared to aggravate kidney work. Other side effects that can occur when undergoing Dukan diet are flatulence, nausea, headache, constipation, and weakness. While high protein diet can inhibit the production of insulin needed by diabetics. However, further research is needed to prove this point.
Diet Dukan can indeed help you lower and maintain your weight. But by following this diet, you will lack other important intake obtained from other foods, such as fruits, wheat, and nuts. There is no research that proves the safety of diet Dukan in the long term. Therefore, you are advised to consult with a nutritionist before undergoing a Dukan diet.