Dukan Diet Step 1 – Jared Meacham, Ph.D., RD, PMP, MBA, CSCS Medically Reviewed – By Jillian Kubala, MS, RD on April 25, 2022.
The Dukan Diet is presented as a quick fix for people who want to lose a lot of weight. But is this diet that makes dreams of losing weight? (
Dukan Diet Step 1
Here’s everything you need to know about this complicated low-carb diet—a step-by-step guide to the four phases, details on what you can eat, and all the reasons why it’s probably not good for your health.
The Dukan Diet Life Plan
The Dukan Diet was created in the 1970s by former general practitioner Dr. Pierre Dukan. In 2000, he published a book called
This became a great success around the world. Recently, the diet has become a new celebrity thanks to TikTok.
The Dukan Diet is a high-protein, low-carbohydrate diet. Unlike many similar diets, this plan requires you to limit your fat intake as well. The idea is that eating lean protein will help you feel full and promote rapid weight loss.
Was April referring to Duke’s diet when she asked, “Why do you have to go and make things so complicated?” Probably not. But still, this plan is quite difficult to follow.
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The diet is divided into four phases. Phases 1 and 2 are for weight loss, and phases 3 and 4 are for maintenance. How long you spend in each phase depends on how much weight you’re losing, your age, and how many diets you’ve done in the past.
The Dukan diet is not a good way to lose weight. Fad diets like the Dukan are rarely rooted in science. The focus is almost always on immediate gratification, not health or realistic goals. Chances are that the quick results are due to water loss or muscle loss. (
During this phase, you continue to eat attack phase food with the addition of 32 types of vegetables. But you can eat vegetables only every other day. Some of the fan favorites are:
You can also add a tablespoon of olive oil and 2 tablespoons of oat bran to your daily diet.
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You can eat a base of 100 foods that make up the first and second phases – mainly lean animal proteins and non-starchy vegetables. You can slowly add some carbohydrates and fats to your routine.
BTW, you must follow the rules when reintroducing food into your diet. Here’s a diagram to help explain things.
Feast meals include an appetizer, one main course, a dessert and a glass of wine. But you can only have one portion of each item.
The Stabilization Phase should help you maintain your weight. There are no forbidden foods, but there are three non-negotiable rules:
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The Dukan Diet website encourages people to buy a workout to help maintain weight loss (or, in their words, “continue your path to living a healthy lifestyle”). Looks like a sketch, TBH.
Let’s be real: Any diet that involves a significant calorie deficit can result in weight loss. But that doesn’t mean it’s healthy. Not only is the Dukan diet super complicated and restrictive, but studies show it can be bad for your health.
A 2015 study that surveyed 51 women who followed the Dukan Diet found that participants lost an average of 33 pounds (15 kilograms) in 8 to 10 weeks.
But before you get excited about the results, remember that the researchers attributed the weight loss to the low calorie count. On average, the participants ate only about 1,000 calories per day. To put this into perspective, the daily recommended calorie intake is 2,000 cal for women and 2,500 cal for men.
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In addition, the researchers in the 2015 study noted that following the diet long-term can cause more serious health concerns such as:
The Dukan Diet is a fad diet that is promoted as a way to lose weight quickly. But even if you lose some weight during this diet, it is definitely not worth it. This diet is restrictive AF and hella complicated.
There is no research showing that the Duke diet can help you achieve and maintain a weight that will benefit your health. And even worse, it can lead to some serious health problems.
You are best off following a well-rounded diet that promotes overall health and well-being. You can also talk to a health professional or registered dietitian for weight loss advice tailored to your unique needs and goals. The rules of the Dukan Diet are simple, and as long as you strictly follow them, you can lose weight while eating as much as you eat. want This first diet is that –
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Below is the ultimate Dukan diet list with more than 100 allowed foods: all pure protein foods for the first phase, vegetables to enjoy in the second phase, which drinks are prohibited and which are recommended.
Everything you need to know about the Dukan diet shopping list, you can find it here. Also, if you have any questions, leave them in the comments below and we will be happy to answer.
There are approximately 100 nutritious foods that you can choose to satisfy your hunger during the 4 phases of the Dukan diet. In the first phase you will focus only on eating foods that are high in protein, then you will combine them with vegetables.
The Dukan Diet is a low-carbohydrate, low-fat, high-protein diet. Let’s see what foods can help lose weight quickly:
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Here is the Dukan diet food list for the first phase: The Attack Phase. You can eat any of these pure protein foods starting on the first day of the Dukan diet.
Here is the Dukan diet food list for the second phase: Cruise Phase. You can add any of these vegetables to your food list after you finish the attack phase. Here are the vegetables:
From the second phase you can now use a teaspoon of olive oil to cook your food. This food was introduced in the Dukan diet because it is the healthiest choice for cooking: it is rich in omega 3 fatty acids and vitamin E.
Water, sugar-free coffee, diet coke and sugar-free tea are the drinks allowed during all phases of the Dukan Diet. The only thing you can add to your coffee is skim milk and stevia.
The Dukan Diet 100 Eat As Much As You Want Foods Ebook Von Dr Pierre Dukan
Alcohol is not allowed during the first and second phase. For best results, you should avoid it during the entire weight loss process. do not forget –
These are all the foods I can think of that are allowed on the Dukan diet program. If you know of other foods that should be on the Dukan diet food list, just comment below and I will update the article with the new information. Questions are also welcome!
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The Essential Beginners Guide To The Dukan Diet: How To Lose Weight Following The Dukan Diet Plan By Jane Simons, Rd.
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Keeping this cookie enabled helps us monetize our hard work and keep adding great content to our site. Even though I know I’ve been frustrated with the Duke diet lately, I’m definitely not giving up on it. I can eat too much meat all the time, but at the end of the day (or should I say early in the morning when I weigh myself), I keep losing when I stick with it…and noticeably. have when I don’t And since I like tucking in my clothes more than not, I follow it as best I can.
One of the main things I learned about this diet and lifestyle change is that I need a meal plan. When I leave it to spur of the moment decisions, well, I often don’t
The best decisions. As an Eagle Scout, it’s always best to be prepared. The next key learning on the list is to be creative! It’s also the only way it doesn’t feel like deprivation or outright boredom.
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So for me and you other Dukaners out there, I’m going to make a series of meal planning ideas. And even if you are not on Dukan, hopefully you will get another breath of food from it.
I think the hardest days in Dukan are the Attack Phase, or Pure Protein (PP) days. Below I have created a 3 day Attack Phase plan,
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