Losing weight is often difficult. When you lose weight, maintaining it is even harder. The Dukan diet is claimed to reduce weight in a short time. Interestingly, your weight will be maintained and you are not easily hungry as in other diet programs. The 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 which recommends the consumption of fatty foods. Carbohydrates and fats are taboo in the Dukan diet. However, you are allowed to eat as much as you want, including even calorie foods, provided they are included in the Dukan diet.
The Dukan Diet Phase
The creator of the Dukan Diet, Pierre Dukan, a doctor and nutritionist from France claims the Dukan diet can lose weight by 5 kg in just one week. The key to weight loss in the Dukan diet is to eat foods high in protein, oatmeal, water, and fast walks for at least 20 minutes. The Dukan Diet is divided into three phases, namely:
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| Dukan Diet, How To Lose Weight Fast Without Hunger |
- Attack (1-7 days) At this stage, you will be very dependent on protein intake. You may consume animal protein but in limited quantities. Stages of attack can last for 1-7 days depending on how much weight you want to lose. You are also required to consume 6-8 glasses of water and 1.5 tablespoons of oatmeal per day. In this phase, you also need to start getting used to a brisk walk of 20 minutes every day. The list of foods that can be eaten during the attack phase is:
- Fish and shellfish.
- All types of meat including chicken, goat, beef, lamb, and pork. Allowed to eat chicken but not with the skin.
- Vegetable proteins such as tofu, tempeh, and soybeans.
- Shirataki is a traditional Japanese noodle made from konnyaku (konjac) tubers. If you do not find it, you can replace it with konnyaku jelly that is widely circulating on the market. Cook without adding sugar.
- Fat-free milk and its processed products, such as yogurt, cheese, and cream.
- 1.5 tablespoons of oat bran.
- Egg.
- Vegetables
- Fruits.
- Carbohydrate sources other than oatmeal.
- Fat.
- Alcoholic beverages.
List of foods to avoid:
- Cruise (1-12 months) Menus in the cruise phase are also more varied, for example, the first-day eating lean protein, then the second-day protein with vegetables. Oatmeal intake also increases to 2 tablespoons every day. Likewise with the duration of a brisk walk of 30 minutes per day.
- Nonstarchy-free vegetables such as broccoli, cucumber, eggplant, bean sprouts, spinach, tomatoes, mushrooms, carrots, lettuce, beans, pumpkin, and chicory.
- Animal protein includes chicken, goat, beef, lamb, and pork.
- Fish and shellfish.
- Vegetable protein, such as tofu, tempeh, and soybeans.
- Fat-free milk and its processed products, such as yogurt, cheese, and cream.
- Shirataki
- Eggs. In this phase, it is also advisable to drink enough water. While the restrictions are the same as the attack stage, plus vegetables that contain starch, such as corn and potatoes.
The duration of this phase depends on how much weight you want to lose. For every 1 kg, a 6-day program applies. So if you want to lose as much as 10 kg, then you have to go through the cruise stage for 60 days or 2 months. List of other foods that can be eaten during the cruise phase:
- Consolidation After the two previous stages that focused on weight loss, this last phase was designed to maintain weight. You are actually allowed to eat more types of food, provided that according to the following rules:
- You are required to consume foods that are on the food list at the two stages of attack and cruise, but with the provisions of the meat consumed only 1-2 times a week. Also, you are also allowed to eat 1-2 servings of fruit per day, vegetables without starch, 2 pieces of wheat bread per day, and a little carbohydrate and fat. But every day of the week, you are only allowed to consume protein alone. Don't forget to keep on eating 2.5 tablespoons of oatmeal every day.
- Although it is permissible to eat fruits, you are prohibited from eating grapes, bananas, and cherries because they are high in sugar.
- To maintain weight, do 25 minutes of brisk walking every day.
How it works on the Dukan Diet to Lose Weight
Here are the reasons why the Dukan diet is effective and fast in losing weight:
- Calories in protein are lower than in fat.
- Because only a few carbohydrates enter the body, the body will use fat reserves to produce energy. In other words, the body is forced to burn fat.
- Protein makes your stomach full so you eat less. Protein can also make you full longer so that your appetite can be maintained.
- Protein is thermogenesis, which can increase heat production in the body. This means more energy is needed for protein metabolism, so more calories are burned to digest protein.
The Dukan Diet is not recommended for patients with kidney disease, heart disease, diabetes, and pregnant and breastfeeding women. This is because the risks may outweigh the benefits.
Excess protein in patients with kidney disease can worsen the risk of kidney stones and it is feared can aggravate kidney work. Other side effects that can occur when undergoing the Dukan diet are flatulence, nausea, headaches, constipation, and weakness. While a high protein diet can inhibit the production of insulin needed by diabetics. However further research is needed to prove this.
The Dukan Diet can indeed help you lose and maintain weight. However, by following this diet, you will lack other important intake obtained from other foods, such as fruits, whole grains, and nuts. There are no studies that prove the safety of the Dukan diet in the long run. therefore, you are advised to consult a nutritionist before undergoing the Dukan diet.
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