If you want to lose weight fast. Then you must try this quick weight loss diet- Dukan Diet
However, fast weight loss can be difficult to achieve and harder to maintain.
But this diet claims to produce rapid, permanent weight loss without even hunger. As per Dr. Dukan, it’s safe and effective to lose weight more than 10 pounds in a week.
How?
Let’s find out together.
Dukan diet is created for obese people who don’t want to compromise more with their eating habits but also want drastic weight loss.
Total numbers of pounds you lose will depend on numbers of days you follow the diet plan.
So get ready to lose your extras pouch with this effective diet plan. But before that, you need to know how this diet works for drastic weight loss.
What is the Dukan Diet?
You might be confused what’s Dukan diet that helps in fast weight loss?
Dukan diet is high protein, low carbs and low-fat weight loss diet that is divided into 4 parts.
This diet was created by Dr. Pierre Dukan, a French practitioner specialized in weight loss management.
He created a diet for one of his obese patient in 1970, who said he could give up on any food to lose weight except meat.
After lots of patient experience, he published a book The Dukan Diet in 2000.
Soon the book becomes a major bestseller, as it was highly effective and safe for fast weight loss without hunger.
How to Lose Weight By Dukan Diet: Steps
As I explained above that Dukan diet consist of 4 stage:
- 2 weight loss phase
- 2 maintenance phases
You can start your diet by calculating your age, true weight, weight loss history and other factors.
Your weight loss will depend on the time you will spend in each phase.
Rules for Dukan Diet:
In Dukan diet, all 4 phase has lots of rules to follow for permanent weight loss.
There will be days when vegetables will be allowed and days when they are not. Means for each phase there will be different diet plan. In certain phase, cheese and bread are allowed, but not in other phases.
But in the last phase, you will be free by all phases, means you are permitted to eat everything you want but in small quantity, and that will be a celebration day for your weight loss.
4 Phases of Dukan Diet:
#1. Attack phase
You kick start your weight loss by eating unlimited lean protein plus 1.5 tbsp. of oat bran per day.
Some protein-rich food-
- Lean Meat
- Poultry
- Fish
- Fat-free diaries
- Eggs
These protein-rich foods will produce immediate and noticeable weight loss. So make sure you eat lots of protein initially.
#2. Cruise Phase
Your second phase consists of green vegetables that will take you to your true weight. In this phase, you will gradually but steadily lose weight by alternating your pure protein days with pure protein + vegetable days + 2 tbsp. oat bran.
#3. Consolidation phase
In this phase, you are at your most venerable, as your body has a tendency to quickly regain weight. This phase is designed to prevent the rebound effect. That’s why we will move to previously forbidden foods in limited quantities and allows you up to 2 celebration meals per week.
Strict timelines for this phase: 5 days for every pound lost in cruise phase, and once a consolidation phase start, keep one day as “pure protein day” on Thursday.
Diet for the phase: Unlimited lean protein and veggies, some carbs and fats, one day of lean protein per week and 2.5 tbsp. of oat brans per day. Do this 5 days for every pound lost in phase 1 and 2 and rest 2 days you can have celebration meals (food lists are given below).
#4. Stabilization Phase
Stabilization phase is to stabilize your weight for rest of your life. In order to keep your slim body, you need to follow some simple rules:
- 3 tbsp. of oat bran per day.
- Walk 20 minutes daily
- Have a pure protein once a week, attack phase menu
Note: Eating oat bran is mandatory in every phase.
Foods For Each Phase
#1. Attack Phase Food:
Attack phase food is highly protein based diet plus some extras for minimal calories.
- Lean beef, venison, veal
- Lean pork
- Liver, kidney, and tongue
- Fish and shellfish
- Eggs
- Poultry without skin
- Non-fat dairy products (only 1 kg per day) milk, yogurt, cheese or ricotta
- Tofu and tempeh
- 5 liter of water per day (mandatory)
- 5 tbsp. oat bran daily (mandatory)
- A small amount of lemon juice and pickles
- Unlimited artificial sweeteners, shirataki noodles, and diet gelatin.
#2. Cruise Phase Food:
In the first phase, dieters will be on food from attack phase list and the second phase, they are allowed to eat attack phase food + vegetables below.
- Spinach, kale, lettuce and other leafy greens
- Broccoli, cauliflower, cabbage and Brussels sprouts
- Bell peppers
- Asparagus
- Eggplant
- Cucumber
- Celery
- Tomatoes
- Mushrooms
- Green beans
- Pumpkins
- Turnips
- 1 serving of carrot beet daily
- 2 tbsp. of oat bran daily (mandatory)
No extras fat should be added to the list. You can use 1 tbsp. of oil in salad dressing or for greasing pans.
#3. Consolidation Phase Food:
In this phase, you are allowed to mix and match any foods from attack and cruise phase list, along with the following food list.
- Fruit:
1 serving of fruits every day including, 1 cup of berries or chopped melon; 1 medium apple, orange, pear, peach; 2 kiwis, plums or apricot.
- Bread:
2 slices whole grain bread every day, with a small quantity of fat butter spreading.
- Cheese:
1 serving of cheese (40 grams) per day.
- Starches:
1-2 serving of starches per week, such as 225 grams of paste and other grains, corn, beans, legumes, rice or potatoes.
- Meat:
Roast lamb, pork or ham 1-2 times per week.
- Celebration meals:
2 celebration meals per week, including one appetizer, one main dish, one dessert and one glass of wine.
- Protein meals:
One “pure protein” day per week, only attack phase foods are allowed to eat.
- Oat Bran:
2.5 tbsp. oat bran daily (mandatory).
#4. Stabilization Phase Food:
In this phase, you need to maintain the weight loss happened in first three phase.
- Your consolidation phase should be basic framework for planning meals.
- Continue on one “pure proteins” day, once a week.
- Use stairs as much you can, instead of elevators.
- Be on oat bran diet regularly, take 3 tbsp. every day.
Meals Plan For Each Day
#1. Attack Phase Meal
Breakfast:
- Non-fat cottage cheese with 1.5 tbsp. oat bran, cinnamon and sugar substitute.
- Coffee or tea with non-fat milk and sugar substitute.
- Water
Lunch:
- Roast chicken
- Shirataki noodles
- Diet gelatin
- Iced tea
Dinner:
- Lean steak and shrimp
- Diet gelatin
- Decaf coffee or tea with non-fat milk and sugar substitute
- Water
#2. Cruise Phase Meal
Breakfast:
- 3 scrambled eggs
- Sliced tomatoes
- Coffee with non-fat milk and sugar substitute
- Water
Lunch:
- Grilled chicken on the mixed green with low-fat
- Greek yogurt, 2 tbsp. oat bran and sugar substitute.
- Iced tea.
Dinner:
- Baked salmon fillet
- Steamed broccoli and cauliflower
- Diet gelatin
- Decaf coffee with non-fat milk and sugar substitute
- Water
#3. Consolidation Phase Meal
Breakfast:
- Omelet made with 3 eggs, 40 grams cheese and spinach.
- Coffee with non-fat milk and sugar substitute
- Water
Lunch:
- Turkey sandwich on 2 slices whole wheat bread.
- Half cup cottage cheese with 2 tbsp. oat bran, cinnamon and sugar substitute.
- Iced tea.
Dinner:
- Roast pork
- Grilled zucchini
- 1 medium apple
- Decaf coffee with non-fat milk and sugar substitute
- Water
Evidence of Losing Weight By Dukan Diet
A study on polish women, who followed Dukan Diet revealed that she ate about 1000 calories and 100 grams of proteins per day and lose 33 pounds (15 kg) in 8-10 weeks.
Many studies conducted which show that high protein and low carbs diet helps to lose weight fast. And proteins decrease the hunger hormones so you end up with eating less.
7 Days Dukan Diet Plan to Lose 10 Pounds
Physical Activity (Mandatory)
We all know that physical activity and workout are basic rules of any weight loss plan.
This Dukan Diet will work fast forward if you introduced some normal physical activity to your routine with this diet plan.
So, start a walking workout for fast weight loss.
The first day, walk for 10 minutes and then increase your time duration up to 30-40 minutes until last day.
Do you know how many steps you need to take per day to lose weight?
The rate of your weight loss will depend upon the numbers of steps you will take each day along with this Dukan diet plan.
After 7 days, you can go back to your normal diet and continue your physical activity. Or if you are not satisfied with your desired weight loss, then you can repeat this Dukan diet again for another 7 days. It’s totally up to you how much weight you want to lose.
This Dukan diet is an effective and healthy way to shed your extras pounds without even compromising much on your food habits.
But make sure not to deviate from listed food and rules if you want to lose weight permanently!