Few calories, no carbohydrates and no fat - the Dukan Diet is a strictly reduced calorie diet and is consciously based on a protein-rich diet. We explain to you what the weight loss program is all about:
Inventor and namesake of the Dukan diet is the French doctor DR. Pierre Dukan. The Frenchman developed a diet concept with the Dukan principle, which sets particularly on meat and animal products and thus help with losing weight. Since the diet is extremely protein-loading, the degradation of muscle mass is also prevented. In France, the Dukan diet has been known for years. But this nutritional method is also a good useful? We thrown a critical eye on it.
Who wants to lose weight with the Dukan diet, strives for his personal ideal weight. Underneath is not the desired weight or the ideal weight according to the body mass index, but a weight that everyone can achieve realistic and can hold long term. The personal ideal weight is calculated, among other things, based on age, gender and size as well as desired weight, stature and previous diet experiences.
How does the Dukan Diet work?
The Dukan Diet consists of four different phases: the attack phase, the build-up phase, the stabilization phase and the maintenance phase. The concept is based on few calories, almost no carbohydrates and hardly any fat. Protein-rich foods, on the other hand, are in the foreground and oat bran is an important part of the diet, which is supposed to stimulate the metabolism.
1. Attack phase (1-10 days)
This first phase consists of a drastic reduction in energy intake, with careful selection of foods, so that the body is outwitted and a rapid weight loss of two or three kilograms is brought about. The muscles should be preserved.
Protein-rich foods that are also extremely low in fat are therefore on the menu. This particularly includes lean meat such as poultry, fish and soy. Low-fat dairy products (less than 4 g / 100 g fat), eggs and vegetables are also on the plate.
The first phase of the Dukan diet lasts one to a maximum of ten days, depending on your personal ideal weight. During this period, only lean meat, fish and low-fat dairy products are served. The amount of food is not limited. Fish and meat are prepared without skin and without fat; 1.5 tablespoons of oat bran per day should help against the cravings for carbohydrates. In addition, at least two liters of water should be drunk a day.
2. Build-up phase (until the target weight is reached)
The goal now is to stabilize the weight already achieved and continue weight loss. After a phase of drastic renunciation, it is now necessary to be careful that the body does not lose its defenses. During this phase, carbohydrates are slowly fed back into the body every day. The energy supply is increased again, but only by as much as is necessary so as not to throw the insulin and hormone balance too much off balance.
The pure protein diet from the first phase is now alternated with protein / vegetable phases. Tomatoes, cucumbers, mushrooms, leeks or spinach are well suited. There is one serving of starchy food per week (200 g of pasta, rice...) allowed. The oat bran ration is doubled to 2 tablespoons.
3. Stabilization phase (10 days per kilo lost)
The goal here is to maintain the weight gained and avoid the yo-yo effect. In order to achieve this, it is important to stay firm and ensure that you always maintain a healthy and balanced diet.
The protein diet of the attack phase is allowed, as well as vegetables, a serving of fruit a day (no bananas, grapes, cherries), 2 slices of whole grain bread and some high-carbohydrate meals such as rice and potatoes. In addition, two pleasure meals can be consumed per week. However, the strict protein diet of the first phase must also be eaten on one day of the week.
4th. Maintenance phase
In the maintenance phase it is important to maintain a balanced diet. One day a week you will only eat after phase 1, and three tablespoons of oat bran should now be consumed per day. This phase lasts a lifetime.
Dukan Diet is very dangerous to health!
Certainly you can lose a few pounds quickly with the Dukan Diet, if you can keep it up at all. But Susanne Klaus from the German Institute for Nutrition and the French Agence nationale de sécurité sanitaire de l ’alimentation (roughly equivalent to our BfR, which belongs to the Federal Ministry of Nutrition) strongly advise against the weight-loss concept. The high protein diet puts stress on the kidneys and the unbalanced diet, especially the avoidance of fruit and vegetables, leads to an undersupply of vitamin C and folate and thus to an increased risk of liver and kidney diseases, osteoporosis and cardiovascular diseases.
We also advise against the Dukan diet and instead focus on a healthy, balanced diet with lots of fresh vegetables and fruit and plenty of exercise. If you still want to carry out the strict weight loss program, you should speak to your family doctor beforehand and have a health check carried out.