Deciding which diet you are going to follow, can be quite difficult these days as there are so many of them readily available. Not many of us have the experience needed to be able to combine the best diets for one that best fits us.
The Dukan Diet was originally developed by a French doctor Pierre Dukan, who was not satisfied with the health of the average person. Almost any health problem can be linked to obesity and unhealthy eating habits, and that is why it was important for Pierre Dukan to create a diet which was easy to follow, and produced results really fast.
It has been spread in to four different phases, which are in fact a great way to keep the dieter motivated as they are constantly looking for the next phase, and doing the work so that they can get to the next level. The fourth phase is a maintenance phase which is designed to help people keep their weight at the ideal.
What we did find was the best thing about he Dukan Diet is that you are not going to count calories, and you will not have to measure your food. You have easily over 100 different foods that you can eat to avoid boredom and taste fatigue, and food sensitivities.
What Is The Dukan Diet?
Consisting of mainly different meats and vegetables, it will give you a lot of protein which will maintain even blood sugar levels, and fight cravings for sugary foods. Because there are a lot of vegetables, you will get a good source of fibrous carbohydrates, and you can’t accidentally overeat on them – not many people can eat 20 grams of carbs from vegetables in one meal.
Depending on the phase you are in, you have a different variety of foods available, and this is what gives you motivation for it. You know that once you reach a certain point, you can start adding different foods, and it doesn’t seem like an endless project.
Phase 1 of the Dukan Diet (Attack!) is simple – eat only meat! This phase is designed to give you a good head start for weight loss. The reason why it works is a bit complicated for most, but let’s make it simple. First of all, most of the people who are trying to lose weight, are falsely avoiding meat. When you avoid meat you easily start using allergen containing protein sources such as dairy.
Many people are obese because of food sensitivities that keep their cortisol levels high on a regular basis – doesn’t matter how healthy you eat, if you are sensitive to the foods that you are consuming. A meat only diet will help your body to rest from the allergens, and it will also give your system amino acids which are needed for detoxification.
A very high protein diet is going to boost your detoxification. Because you are using mainly meat in your diet now, your body will start getting rid of different chemicals which come from various sources, and the extra protein intake is going to help with this.
Since meat is very low with the glycemic load, you will also improve your insulin sensitivity. Since your blood glucose levels will not rise very high, you will not feel the crash that follows – you will not be hungry and feel faint! Since you don’t have the spikes in your blood glucose, your body will learn how to use fat as energy more efficiently, and it will also have time to repair the damage that elevated blood glucose can cause.
This is indeed the most important phase of the Dukan Diet for success. You need to get your body adapted to using fat as energy, and not control your energy levels with sugary foods.
The phase 2 of the Dukan Diet (Cruise) is what you will be doing as long as you need to lose weight. If you have a lot of weight to lose, then this is the phase at which you will be the longest, and it is what you will get used to. After a while you might notice you are hoping to get to phase 3 already, but if you stay in phase 2 for a long time, you will be able to get rid of all cravings for good.
Many people who have followed a meat + vegetables diet only for extended periods of time, have reported to lose all their cravings for carbohydrates and unhealthy sugary foods. Your body will thank you for eating a diet like this, and reward you with zero cravings!
The biggest reason we think is that your body gets so used to managing the blood glucose and energy levels by using adipose tissue as energy, it forgets everything about sugar. Your brain is what usually craves the sugary foods for a quick fix of glucose, but after a while it learns how to manufacture it’s own energy!
The pounds will literally melt off, as you are alternating between protein only, and protein and vegetables one day after another. Pierre Dukan advices that you stay three days in the phase 2 per each pound that you think you need to lose. So for someone who needs to lose 10 pounds, using the phase 2 for a month should be enough.
Someone who has to be in the phase 2 for a longer period of time, will notice how easy it is to follow, and how good it makes you feel – it might be difficult to get away from it! This is actually one of the reasons that we think it works for a long term solution; people using it will make “Phase 2:ish” choices even when they are in their goal weight.
The phase 3 of the Dukan Diet (Consolidation) is where you have to be really careful! This phase is in turn when your diet has taken you to the weight where you want to be in. It’s time to start shifting your mindset from weight loss to maintenance, but it has to be done slowly to avoid the Yo-Yo effect!
Carbs can be very addictive, and if you don’t monitor your intake at all in the beginning, you might go over the board, destroy your new found insulin sensitivity, and gain back the weight in record time.
You are going to add foods to your diet one by one, and eat two meals each week of whatever you feel like. Keep in mind that these are meals, and once you are done, you can’t go for seconds in an hour! It’s no longer the same meal!
Just like the Phase 2, Phase 3 has a timeline. Every pound you lost so far, multiplied by 5, is the number of days you have to stay in the Consolidation phase. This will make sure that you don’t bounce back to your old habits. It is recommended that you keep eating mainly similar foods as you did in the previous phase, and add the other foods slowly to your diet.
Finally the phase 4 of the Dukan Diet (Stabilization) has arrived, and after spending 60 days in Phase 2 to lose 20 pounds, and 100 days in Phase 3 to make sure that you are able to maintain the weight lost, you can get back to “normal life”. This doesn’t meant that you should order a pizza for breakfast – you want to keep the weight there!
There are three rules for the rest of your life!
- Every Thursday, get back to phase 1 and eat protein only. This will help you maintain the insulin sensitivity, and it will help your body repair itself. Why Thursday, and not any other day of the week? Well most of us, tend to lose it during the weekend, and eat unhealthy foods and even drink some alcohol. Social events that require you to eat unhealthy are usually held during the weekend, and when you deplete your glycogen on Thursday, most of the excess energy you consume, will be stored inside your muscles, instead in the fat!
- Eat oat bran daily. Simple. You need the fiber to keep your satiety.
- Exercise when possible. This doesn’t mean you will have to hit the gym, but instead walk when you can drive, run when you can walk, and use the stairs where available!
Overall the Dukan Diet is one of the most sain diets that work out there today, and you can find many Dukan Diet reviews which will agree on this!