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The Dukan Diet: A High-Protein, Low-Carb Regimen with a Complicated Past

What’s Behind the Hype?

The Dukan Diet has been gaining attention lately, promising quick weight loss and a healthy lifestyle. But before you jump on the bandwagon, it’s essential to understand the ins and outs of this diet. Created by Dr. Pierre Dukan in the 1970s, the diet has been popularized through his book and recently on social media platforms like TikTok.

How Does it Work?

The Dukan Diet is a high-protein, low-carb diet that requires limiting fat intake as well. The idea is that eating lean proteins will help you feel full and promote rapid weight loss. The diet also encourages increasing physical activity and prioritizing unprocessed foods.

The Four Phases of the Dukan Diet

The diet is divided into four phases: Attack, Cruise, Consolidation, and Stabilization. Each phase has its own set of rules and restrictions, making it challenging to follow.

• Attack Phase: This phase is meant to kick-start the diet, and it’s extremely restrictive. You can only eat lean proteins from an approved list of foods for 1-7 days.
• Cruise Phase: You’ll continue to eat a lot of lean protein and add approved veggies to your diet every other day. This phase lasts for 3 days for each pound you want to lose.
• Consolidation Phase: You can eat unlimited amounts of veggies and proteins, but with some restrictions. This phase lasts for 5 days for every pound you lost during the first two phases.
• Stabilization Phase: This phase is meant to help you maintain weight loss long-term. While you can basically eat whatever you want, there are still some rules and restrictions.

Does it Actually Work?

The Dukan Diet is not a great way to lose weight. Fad diets like Dukan are rarely rooted in science, focusing on instant gratification rather than healthy or realistic goals. Rapid results are often due to water loss or muscle loss, which is not ideal for long-term weight loss.

What Can You Eat on the Dukan Diet?

The diet is restrictive, and the foods you can eat vary depending on the phase. In general, you can eat lean proteins, veggies, and some fruits, but with specific rules and restrictions.

Risks of the Dukan Diet

Any diet that involves a major calorie deficit can result in weight loss, but it’s not always healthy. The Dukan Diet is super complicated and restrictive, and studies show it can lead to serious health concerns like liver disease, osteoporosis, kidney disease, and cardiovascular disease.

The Bottom Line

The Dukan Diet is a fad diet that promotes quick weight loss, but it’s not worth the risks. This diet is restrictive, complicated, and lacks scientific evidence to support its claims. Instead, focus on a well-rounded diet that promotes general health and wellness. Consult with a healthcare professional or registered dietitian for personalized weight loss advice that fits your unique needs and goals.