Dukan diet

Dukan Diet Meal Plan: Essential Things You Need to Know

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Have you heard of a diet that allows you to eat unlimited portions of food? Well, if you haven’t, then here is the good news – the Dukan Diet. The Dukan Diet Meal Plan allows you to eat unlimited portions of 100 identified foods, which consists of 72 protein-rich foods and 28 types of vegetables that are allowed in the plan.

Gone are the days when we have to starve ourselves to lose weight. Gone are the days when we have to look at food from afar just to resist temptation. Gone are the days when we end up craving late at night and thinking about the food you tried to avoid all day.

Dr. Pierre Dukan created the Dukan Diet in the 1970s. This was inspired by his obese patient who said that he could give up eating anything except meat. The diet proved to give promising results as many of Dr. Dukan’s patient had remarkable weight loss results. Dr. Dukan then published a book entitled “The Dukan Diet” which was published in 32 countries worldwide.

The book particularly gained popularity when reports said that Catherine, the Duchess of Cambridge, popularly also known as Kate Middleton, her sister Pippa Middleton, and her mother Carole Middleton were following this diet plan to maintain their figure, especially during the Duchess’ royal wedding.

If you’re curious about this diet, we dare you to read on.

The Dukan Diet Meal Plan consists of four phases:

  1. Attack Phase

The start of the diet begins by eating unlimited (yes, ‘UNLIMITED’ – such a happy word) lean protein for one to seven days paired with one and a half tablespoon of oat bran each day. Protein aids in fast and effective weight loss.

Lean meat from pork, chicken, and beef are good sources of proteins. Apart from lean meat, you can also consume meat alternatives including seafood, eggs, beans, and soybeans.

  1. Cruise Phase

This phase can last for one to twelve months. The time difference varies on your target “true weight.” In this phase, you’ll have to alternately consume lean protein and starchy vegetables. Don’t forget the two tablespoons of oat bran because this is still part of the diet plan.

  1. Consolidation Phase

The next phase is the beginning of the maintenance phase. In this phase, you can eat unlimited lean protein such as meat and meat alternatives; vegetables such as potatoes, peas, and corns; selected carbohydrates such as oatmeal and brown rice; and healthy fats such as cheese and even avocados. You should dedicate one day for lean protein per week. You also have to take two and a half tablespoons of oat bran per day.

The length of this phase is variable. You have to check how many pounds you lost in the first and second phases and multiply it to five days.

  1. Stabilization phase

The stabilization phase is the last phase of the Dukan Diet Meal Plan. You can simply follow the guidelines in the Consolidation Phase as long as you maintain your weight. However, you should increase your consumption of oat bran to three tablespoons per day.

The Dukan Diet Meal Plan is a healthy way to achieve your “true weight.” Dr. Dukan puts emphasis on true weight which is your ideal weight based on your age, weight loss history, and other factors. He recommends this diet to people who are overweight and wishes to slim down. However, he does not recommend anyone to go far beyond your ideal weight.

The Dukan Diet Meal Plan will only be effective if the guidelines are strictly followed. Just any other diet plans, it must also be accompanied by exercise and other healthy habits. If you want to take your “lose weight” bullet off your next New Year’s resolutions list, you better try this diet plan.

 

References:

https://www.healthline.com/nutrition/dukan-diet-101#section2

http://www.marieclaire.co.uk/life/health-fitness/dukan-diet-plan-91745

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