What is Dukan Diet?

Overview

Type: High-protein.

Resembles these U.S. News-rated diets: Paleo Diet, Atkins

The aim: Weight loss.

The claim: You’ll lose up to 10 pounds within the first week, and continue at a clip of two to four pounds a week until you reach your goal weight – all while eating as much as you want (of the approved foods, of course). If you follow the rules to the letter, you’ll never regain.

The theory: Counting calories isn’t the key to weight loss. Protein is. It’s a weight-loss powerhouse – it’s filling, takes time and work to digest, and has very few calories for each gram of food. When protein supplies the majority of a diet, and fats and carbs are all but squeezed out, fast weight loss ensues. (Limiting carbs, the body’s preferred energy source, forces the body to turn to an alternative fuel – stored fat.) That’s motivation enough for dieters to follow a strict plan that rewards the faithful by slowly adding back the bread, cheese, and fruit they so dearly missed.

How does the Dukan Diet work?

Prepare for lots of rules. All four phases of the Dukan Diet—named for French physician Pierre Dukan, its creator—are heavy on do’s and don’ts, and even the slightest slip-up is considered destructive. You’ll move from the all-you-can-eat, pure protein “Attack” phase to “Cruise,” which allows selected vegetables on selected days. In the third phase, “Consolidation,” you’ll add more foods that by now you’re longing for, such as cheese and bread. By the last phase, “Permanent Stabilization,” you’re relatively free. With just a few (very crucial and very specific) parting rules, you’re permitted to eat anything you want. Expand this section for more on each phase.

Will you lose weight?

Hard to say. No clinical trials have evaluated the Dukan Diet. An online survey of 1,525 people in 2010 reported that dieters lost, on average, 15.7 pounds after the first two phases.

Does it have cardiovascular benefits?

Unclear. In the survey described in the above weight-loss section, some Dukan dieters reported that their cholesterol and triglyceride levels either stayed the same or improved, but these findings are far from proof of the diet’s heart benefits. In general, heart experts recommend a diet that’s heavy on fruits, vegetables, and fiber-rich whole grains, and low in saturated fat and salt.

Can it prevent or control diabetes?

Unknown.

Are there health risks?

Short term, a high-protein, low-carb diet likely isn’t harmful. The long-term outlook is less clear. When digested, protein creates uric acid, which must be eliminated. Because of the high amount of protein, the kidneys need to work especially hard, and that could injure them or worsen existing kidney problems. (Dukan’s rebuttal: Drinking enough water will keep the kidneys working efficiently.)

Shutting out entire food groups, namely grains and fruit, might also put you at risk for nutritional deficiencies.

Additionally, you may experience lethargy, bad breath, dry mouth, and constipation when on Dukan—notorious side effects of low-carb diets.

How well does it conform to accepted dietary guidelines?

Fat. Providing around 20 percent of calories from fat, Dukan is at the low end of the government’s recommendation that between 20 to 35 percent come from fats.

Protein. At more than 40 percent of calories from protein, the Dukan diet exceeds the government’s 35 percent cap in its initial phases but may eventually fall to an acceptable level.

Carbohydrates. Neither the Attack nor Cruise phases meet the recommendation that 45 to 65 percent of daily calories come from carbs. They clocked in at 27 percent and 38 percent. The Consolidation phase, which permits added carbohydrates, met the targeted range.

Salt. The majority of Americans eat too much salt. The recommended daily maximum is 2,300 milligrams, but if you’re 51 or older, African-American, or have hypertension, diabetes, or chronic kidney disease, that limit is 1,500 mg. At a whopping 3,900 mg., Dukan’s Attack menu blew past the government’s cap (although avoiding sodium-heavy shrimp dials down that number considerably). The Cruise phase provided just 1,600 mg., and Consolidation provided 2,300 mg.

Other key nutrients. The 2010 Dietary Guidelines call these “nutrients of concern” because many Americans get too little of one or more of them:

Fiber. Getting the recommended daily amount of 22 to 34 grams for adults helps you feel full and promotes good digestion. The Attack phase provided just 4 grams; Cruise, just 11. Adding back grains in Consolidation brought the number to a more acceptable 26 grams.

Potassium. A sufficient amount of this important nutrient, according to the 2010 Dietary Guidelines, counters salt’s ability to raise blood pressure, decreases bone loss, and reduces the risk of developing kidney stones. It’s not that easy to get the recommended daily 4,700 mg. from food. (Bananas are high in potassium, yet you’d have to eat 11 a day.) The majority of Americans take in far too little. When analyzed, all Dukan phases fell short of the target.

Calcium. It’s essential not only to build and maintain bones but to make blood vessels and muscles function properly. Many Americans don’t get enough. Women and anyone older than 50 should try especially hard to meet the government’s recommendation of 1,000 to 1,300 mg. per day. Because nonfat dairy is emphasized, Dukan easily met this goal.

Vitamin B-12. Adults should shoot for 2.4 micrograms daily of this nutrient, which is critical for proper cell metabolism. Dukan exceeded the recommendation.

Vitamin D. Adults who don’t get enough sunlight need to meet the government’s 15 microgram recommendation with food or a supplement to lower the risk of bone fractures. None of the analyzed phases met the recommendation.

Supplements recommended? Not as a formal part of the diet, but you might consider a multivitamin or omega-3 from fish oil, according to a company representative.

How easy is it to follow?

How much do you like rules? If you want to be told exactly what to do—no matter the difficulty of the request—you’ll appreciate the Dukan Diet’s many guidelines. And while the restrictive phases are short, they are very restrictive, so don’t underestimate the willpower you’ll need.

Convenience:

Recipes are abundant and simple. Eating out is allowed, but alcohol is banned during early phases of the diet. Some online support is offered. And ShopDukanDiet.com offers resources like packaged food and supplements. An 8-ounce serving of Goji berries, for example, is $16.99.

Fullness:

Nutrition experts emphasize the importance of satiety, the satisfied feeling that you’ve had enough. You won’t go hungry on Dukan. Protein is filling, and you don’t have a calorie limit.

Taste:

You’re making everything, so if something doesn’t taste good, you know who to blame. In the absence of many traditional condiments and oils, you’ll want to make full use of the approved herbs and spices to enliven your meals.

How much does it cost?

Animal protein, vegetables, and dairy products are pricey, especially if you’re eating a lot of them—which you will be.

The Dukan Diet guide retails for $26.

What is the role of exercise?

It’s required. Brisk walking is Dukan’s exercise of choice—20 minutes a day in Attack, 30 to 60 minutes in Cruise, 25 minutes in Consolidation, and 20 minutes in Permanent Stabilization. Dukan also offers instruction on toning your stomach, thighs, arms, and butt.

source : http://health.usnews.com/best-diet/dukan-diet

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