Human beings live on the consumption of all types of foods. This is the only way an organism or person can carry out its daily activities. The body breaks down food into nutrients for itself, which supports its functions. Diet is the sum of all the food consumed by the body. A routine is made for people based on health management or weight reduction. It involves the eating and absorption of vitamins, minerals, essential proteins, and food energy which has a role in determining the quality of life and health of a person. We will be learning about the Dukan Diet in detail below.
What Is Dukan Diet?
The Dukan diet is a protein-rich, and low-carbohydrate eating routine often termed the Dukan Method. The diet consists of 100 foods, all of which are either proteins or veggies. Under the diet, people can eat as much as they like. All they need to do is, stick to the 100 types of food variety mentioned in the diet. Although the Dukan diet has been associated with weight loss, research has also linked it to health risks such as kidney disease and liver disease. This is because there is an uneven delivery of nutrients. The diet doesn’t provide all the nutrients required by the body.
The Dukan diet emphasizes natural food over processed food and encourages daily exercise. A list of the 100 foods is available on the official website. It includes 68 types of pure proteins and 32 veggies. In the initial phases, the diet only allows consumption from the list. Later new foods are introduced as the body shows signs of improvement. This is because lean, high-protein diets have fewer calories. Protein can help people feel satisfied since it requires more energy to process, so the body burns a few more calories.
Why Dukan Diet?
The Dukan diet is essentially a fad diet. A fad diet is something that has become popular for some time. It is not a standard dietary recommendation from experts. There are both benefits and cons to this regime. This diet might benefit someone who does not have any pre-existing health concerns and wants to lose weight. It may look like it promises a lot and under-delivers, but the diet offers many directions and stringent regulations. This can be beneficial if one has difficulties controlling your eating regimen. It restricts the person while excluding several nutrients.
Dukan diet is not suggested for anyone with a pre-existing health problem. The risks considerably outweigh the advantages for people with diabetes, kidney illness, heart disease, or those who are pregnant or breastfeeding. For people with kidney illness or those at risk of kidney stones, there is too much protein, not enough fiber for heart disease patients, and the diet makes insulin management difficult for people with diabetes. A range of problems and concerns arise like constipation, poor breath, lethargy, and headaches, among the other health concerns. One may also feel tired and foggy, and you may find it challenging to exercise. Furthermore, as it encourages one to consume a lot of red meat, it may increase the risk of some cancers, such as colon cancer.
How Effective Is Dukan Diet?
Whatever diet one follows, it all comes down to one thing, which is discipline. If you can’t control what and how you eat, it will be difficult for any diet program to help you yield results. Following a protein-rich diet will help you reduce considerable weight, but it is not necessarily healthy. There are several reasons which promote weight loss under the Dukan diet:
- It provides the person the satisfaction of being packed to the brim.
- Reduced secretion of the hunger hormone, which makes one feel hungry.
- It helps in improving the balance of the body
- Stimulate the body and cause diuresis or body fluid loss as well
It has been thus found in numerous research that the Dukan diet is fundamentally incomplete because they limit the consumption of many food constituents like fruits and grains. This becomes cumbersome and difficult because the people would have to prepare everything in the meal from scratch. You can’t possibly eat outside because you cannot control the preparation method, in that case, like in restaurants, etc. There are some other problems like,
- Temporary weight loss that has water
- The food is expensive and cannot be practiced by everyone
- It is hard to follow all the rules for a long time.
Is Dukan Diet Safe And Sustainable?
It is difficult to pass any statements because there isn’t enough information on the long-term effects on the body, but doctors advise avoiding some high-protein diets. The majority of current research focuses on short-term outcomes rather than long-term health. It is crucial to consult with your doctor and dietician before beginning a high protein diet program. It might just happen that another generally safer and nutritionally recommended plan is a better fit for one’s weight loss goals. Still, the Dukan diet may also cause health problems due to its strict requirements.
The Dukan diet isn’t nutritionally balanced, and it’s possible that if people don’t follow the rules, they’ll raise their risk of long-term health problems. According to research, consuming a high-protein diet combined with a Western diet might provide the opposite effect and make it a prospect for metabolic disease. Kidneys get placed under a lot of stress due to the necessity to remove waste created in protein digestion. Long-term health problems include:
- Damage to the Kidneys
- Liver Damage
- The bones may become weak and brittle
- Heart and Lung Diseases
How To Do Dukan Diet?
There are four parts to the Dukan diet: the attack phase, cruise phase, consolidation phase, and stabilization phase, which are explained below respectively.
- Attack Phase
The idea is that eating many protein-rich foods can speed up metabolism. Even though protein requires a few more calories to digest, dietitians believe that no one food can jump-start digestion. People may lose weight during this period because eliminating carbs eliminates water from the body, and this water loss combined with dehydration may cause rapid weight loss.
Duration: 2–5 days.
Consume at least 1.5 teaspoons of oat bran and 1.5 Litres of water per day.
Exercise for 20 minutes each day.
- Cruise Phase
Here, efforts are made to gradually reduce a person’s body weight by including 32 specific veggies in the diet. People can now eat all 100 foods on the list, but they should strive to alternate between days of pure protein and days of protein and vegetables. The duration of this phase is sized by the amount of weight that the person wishes to reduce.
Duration: It lasts seven days for every KG they wish to shed.
Consume at least two tablespoons of oat bran/day.
Exercise for 30–60 minutes each day.
- Consolidation Phase
The goal here is not to lose weight but to keep it off. Some starchy foods are allowed to be introduced. Each day, one is allowed to have protein and vegetables, a single fruit piece, 1.5 ounces of cheese, and two whole-grain bread slices. People should integrate celebratory dinners into the regimen by first considering their core protein intake. Exercise for 25 minutes of daily activity.
- Stabilization Phase
This phase is there to stabilize the growth that has been achieved. It is essential, and people should not expect to lose or gain weight in this phase. They will have an all-protein day once a week, like during the attack phase. Aside from this, individuals are free to consume whatever they want as long as they adhere to a few simple guidelines:
- Consume three tablespoons of oat bran/day.
- Take the stairs
- Thursday is a pure protein day.
- Exercise for 20 minutes/day.
- Every day an intake of 1.5 L of water.
The Dukan diet is a low-carb, high-protein diet. Even though it may help people lose weight, research has connected the diet to several health risks. Furthermore, any weight reduction may be due to the diet’s regular exercise requirements.
Before making any significant dietary changes, a person should consult with a doctor or nutritionist. These medical professionals can advise you on healthily reducing weight. People who follow the Dukan diet don’t have to count calories, carbohydrates, or other nutritional elements. It lists 100 foods and some more items in the final phase. It emphasizes low-fat protein, such as fat-free dairy products.