| Dukan |
| Another low-carb, high-protein diet. This one, however, has four phases. |
| Phase one (Attack): A strict lean protein diet. It’s a list of 72 low-fat, but protein-rich foods, such as chicken, fish, fat free milk, fat free cheese, eggs and turkey. Veg is banned. Carbs are banned, except a small portion of oat bran. Expected weight loss between 2 to 8 pounds per week. Usually lasts up to 7 days. |
| Dukan have an official “true weight calculator” which estimates how long the first phase should last, based on your weight. The purpose of this phase is to introduce good eating habits, and is the phase with the biggest weight loss. |
| The first few days are always the hardest, and your body will be crying out for chocolate and sugar and starches. Stock up with the allowed foods in advance and banish the old – the temptation to snack will otherwise be your downfall. |
| You will feel tired during this stage, so don’t introduce too much exercise. This will ease after three or four days; in fact, many people notice an increase in energy levels. |
| Don’t be tempted to skip meals, as this is not a healthy option. |
| Pure protein contains very little fibre and constipation will result. To alleviate the problem eat oat bran and drink plenty of water (at least 1.5 liters a day). |
| Phase two (Cruise): Adds about 30 veg. This will help you get to your true weight. You will gradually lose weight by alternating pure protein days and protein plus veg days. Expected weight loss 2 pounds per week. The time this phase takes is based on 3 days for each pound you want to lose. A vitamin supplement is recommended. |
| Phase three (Consolidation): Designed to prevent a rebound effect, this phase gradually reintroduces previously forbidden foods in limited quantities. It also allows up to two “celebration” meals per week. A pure protein day is introduced on Thursday. |
| Phase four (Stabilization): Is for life. You will have learned how to eat healthy, and the three non-negotiable rules are introduced: 3 tbsp of oat bran per day, walk 20 minutes per day and take the stairs when possible, have a pure protein Thursday. |
| Menu: |
| Lean beef, veal or rabbit. Chicken and turkey, except the skin. Ham (lean). Fish. |
| Low fat dairy. Shellfish and crustaceans. |
| Sweeteners (not fructose), vinegar, spices, herbs, lemon juice and sugar free chewing gum. |
| Advantages: |
| Like most crash diets, you can lose weight quickly. |
| It’s easy to follow. |
| You don’t have to weigh your food or count calories. |
| During the first two weeks, you can eat as much as you like, as long as you stick to low fat, low salt and high protein foods. |
| The body enters ketosis, which helps to burn fat instead of glucose. |
| Disadvantages: |
| The side effects are varied from bad breath, to dizziness and nausea from cutting out the carbs. |
| Constipation may occur due to the lack of wholegrains, fruit and veg. |
| The Dukan diet is not nutritionally balanced, and is acknowledged by the inclusion of a vitamin supplement and oat bran. |
| The diet is boring and not sustainable. |
| Bad breath, although this may be a sign that the body is in ketosis. |
| My opinion |
| On paper this looks great, but it’s just another way of reducing your calorie intake by cutting out other foods. |
| By cutting out carbs, you are cutting out the body’s fuel. It can lead to increased levels of uric acid in the blood and raise cholesterol. |
| Protein is very important; it’s the building block of bones and teeth, repairs muscle and regulates chemical reactions in the body. It also help the immune system. We do need protein, but the body can only process small amounts (about 100g of meat or chicken). |
| I love steak and I love those 500g steaks that are so yummy in my favorite restaurant, but sadly that humugous steak has the same benefits as a 100g piece of meat. What the body can’t process at that moment will be ejected. |
| The diet is quite vague about what foods to eat in Phase 4 (after the diet). I am not sure that weight will be maintained by eating basically whatever you want in whatever quantities you want. Also, one of my bugbears, is artificial sugar. Recently studies has suggested that artificial sugar is as bad as normal sugar, because the body expects sugar and reacts accordingly. When sugar is not delivered, the body is confused. |
David Owen Nunes
David is many faceted, fascinating, fastidious, fair, fabulous and the other F word. He works in the Pensions Industry, plays occasional golf, and dreams of being able to write full time.
