What if i break the dukan diet

It aims for rapid weight loss. The theory is that eating a high quantity of protein-rich foods will kick-start the metabolism. However, although it takes a few more calories to digest protein, dietitians agree that no particular foods can kick-start the metabolism.

Exercise can boost it, however. People might lose weight in this phase because cutting back on carbs removes water from the body, and this water loss plus dehydration might lead to rapid weight loss.

During this phase, a person can eat any of the 68 pure proteins listed. These are all lean protein sources and include lean beef, fish, chicken, eggs, soy, cottage cheese, and fat-free dairy.

Choices should be low in fat and contain no added sugars. A person can eat as much as they want, and there is no calorie counting. The diet also requires them to eat at least 1.

Oat bran is very high in fiber, so the body cannot break down or digest most of this carb. High fiber foods help suppress hunger. During the attack phase, the diet requires a person to drink at least 1. People can now eat all food items on the list, though they should try to alternate between pure protein days and protein plus vegetable days.

The length of this phase will depend on how much weight the person wants to lose. It lasts for 3 days for every pound they want to lose. A person can eat unlimited amounts of low fat proteins and unlimited amounts of nonstarchy vegetables, including spinach, okra, lettuce, and green beans.

In the cruise phase, the diet requires them to eat 2 tbsp of oat bran and exercise for 30—60 minutes each day. In the consolidation phase , the aim is not to lose weight, but to avoid regaining it. A person is allowed to introduce some starchy foods.

Every day, they can now eat:. They can also have one or two servings of starchy food and one or two celebration meals each week. In a celebration meal, a person can eat whatever they want. This phase requires them to eat the core diet of pure protein one day each week, preferably on the same day of each week.

The stabilization phase is the long-term maintenance part of the plan. The person should not expect to lose or gain weight during this time. One day each week, they will have an all-protein day, as in the attack phase. Dairy should be unpasteurised. Drink at least 2 litres of water per day. Include a good quality fish oil as part of your daily nutrition. Saturated fat is not your enemy and does not cause heart disease. Drink wine instead of beer in moderation.

Replace your table salt with an unrefined sea salt grey or pink appearance. Remove artificial sweeteners and flavourings MSG — monosodium glutamate from your nutrition forever. Exercise hard for no more than 45mins, times per week. Get at least 8 hours of quality sleep per night. Enjoy your rest — you will have earned it. I acknowledge that the discussion of nutrition is often quite sensitive and there are always numerous conflicting views.

The aim of this article s not to discredit another professional, merely to highlight the risks of adopting this popular programme. I welcome your comments and will do my best to answer any of your questions. The Diet Dr Pierre Dukan is a French nutritionist with over 30 years experience, specialising in eating habits and weight loss. The Good The Dukan approach acknowledges that human beings do not tolerate carbohydrates very well and starch in particular. The Bad The Attack and Cruise phases are too radical.

To completely remove all vegetables and fruit from the diet is to significantly reduce the amount of vitamins, minerals and antioxidants as well as all soluble fibre… dukan-diet-coverAs our bodies break down fat the contents of the fat cells is released into the blood stream where the triglycerides fatty molecules are burned as fuel.

So what can we do? Find a range of services to suit you, from medication through to managed programs. The Dukan Diet may help you to lose weight quickly, but it does not go without risks. The Dukan Diet is a high-protein, low-carbohydrate diet, which does not seem to result in any more weight loss than a diet that adopts healthy eating principles. In the final stage of the diet, you are advised to eat how you like, which could result in returning to unhealthy eating habits.

This usually ends up with weight being regained. Ultimately, a diet that is as restrictive as the Dukan Diet will result in weight loss simply due to a calorie deficit as a result of limited food choices, boredom and lack of enjoyment from eating. Weight loss can be more effective by making realistic changes that you can stick to for life, meaning that food can be enjoyed and no foods are off the menu.

The Dukan Diet does not educate those following the diet on the healthy eating behaviours that are key for long-term weight loss and overall health.

A diet that is well balanced will be more likely to:. A well-balanced, healthy diet is based on fruit, vegetables, whole grains, fish and nuts, plus small amounts of meat, dairy and unsaturated fats. This is backed up by extensive research and evidence, as opposed to the Dukan Diet which lacks evidence to confirm the long-term safety and effectiveness of the diet.

There are other ways of changing your diet and altering your lifestyle to help you lose weight, such as increasing your physical activity. Johnston BC, Kanters S, Bandayrel K, et al ; Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis.

Harvie MN, Pegington M, Mattson MP, et al ; The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women.

Int J Obes Lond. Epub Oct 5. Cochrane Database Syst Rev. Noakes TD, Windt J ; Evidence that supports the prescription of low-carbohydrate high-fat diets: a narrative review. Br J Sports Med. Guasch-Ferre M, Babio N, Martinez-Gonzalez MA, et al ; Dietary fat intake and risk of cardiovascular disease and all-cause mortality in a population at high risk of cardiovascular disease. Am J Clin Nutr. Epub Nov Rocz Panstw Zakl Hig. J Emerg Med. Epub Aug