Losing weight is difficult to do. When you lose weight, maintaining it is even harder. A Dukan Diet is claimed to lose weight in a short tempo. Interestingly, the weight will be maintained and you are also not as easily hungry as on other diet programs.
Dukan Diet is a diet high in protein and low in carbohydrates. Although low in carbohydrates, this diet is not like the Atkins diet and the keto diet that suggests fatty food consumption. Carbohydrates and fats are a dietary strain in Dukan diet.
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However, you are allowed to eat as much as you want, including even calorie food, as long as the food includes the Dukan diet list.
Dukan Diet Phases
Attack phase
About a week we can only consume proteins such as lean meat, skinless chicken, fish, seafood, and processed fat-free dairy products, such as cottage cheese or fresh yogurt. It is recommended to drink 3 liters of plain water per day. You can drink tea and coffee without sugar.
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Food must be baked or burned. Boiled eggs, the white can be consumed, but the yellow is only 3-4 grains per week. Avoid eating ducks, geese, fried food, canned food.
It is recommended to exercise fast 20 minutes per day. A Diet high in protein takes a long time digested the body, and it can burn a lot of calories (30 percent) to digest, the fat and only burns 12 percent calories and carbohydrates only 7 percent calories.
In addition to more calories burned, proteins also make the stomach satiety longer, so that people are not quickly hungry.
It is recommended to consume vitamin and mineral supplements.
Cruise phase
Consume a high protein menu plus vegetables such as tomatoes, spinach, broccoli, cucumber, scallion, celery, radish, asparagus, cabbage, mushrooms, eggplant, chili peppers. Carrots and beet-root can be consumed in moderate portions.
This vegetable can be eaten fresh or boiled or steamed.
Avoid: food sources of flour (rice, potatoes, corn, peas, avocado, etc.), sugar, oil, fat.
It is recommended to consume two tablespoons of oat every day and brisk walking 25-30 minutes per day.
This phase is done until it reaches the weight that is desirable, but the weight loss should be maximum 1 kg per week only.
Consolidation Phase
After achieving the ideal weight, we can return to normal diet, but done slowly to avoid the emergence of yo-yo effect. Reintroduce food that was previously avoided, such as bread, noodles, rice, etc. This will familiarize our body on a new diet and weight remains ideal.
Continue to consume 2 tablespoons of oats and walking for 25-30 minutes per day. There must be one day a week, when we can only consume protein.
Stabilization phase
When the weight is stable, we are free to eat and drink, but there must be one day in a week when we are just eating protein. And the “Protein Day” was to be held for life.
Dr. Dukan recommends brisk walking 30-45 minutes per day because the exercise was the key to Dukan diet success as well.
Dukan diet disadvantages
At first, Dukan diet is difficult to run because the food consumed is limited. You can also feel bored because you can only consume protein and wheat bran.
In addition, Dukan diet is not ideal for eating everyday. You can also get stuck in consolidation phases for months or years if you’re looking to lose a lot of weight.
Sometimes, Dukan diets also potentially cause certain nutritional deficiencies if they are running for a long period of time. Dukan Diet is more suitable for people who only need to lose a little weight.
For some people, Dukan diets may be able to spend a lot of costs because this diet centers on the consumption of low-fat proteins, such as fish and chickens, which may be able to drain your wallet.
For people who are over 50 years of age or have certain medical conditions, such as diabetes, heart disease, gastrointestinal problems, and kidney disorders, you need to consult a physician before starting to apply Dukan diet.
