The Dukan Diet: Does It Work?

The Dukan Weight loss plan was developed within the Nineteen Seventies, nevertheless it has seen a steadying rise in recognition since. There's not a variety of official analysis on the Dukan food regimen, nevertheless it has many components which are price a more in-depth look. Some individuals might shed extra pounds when following the Dukan food regimen, however is it wholesome and protected?

1. Excessive Protein, Low Carbs

The Dukan Weight loss plan is predicated on the concept that individuals should not have to depend energy to shed extra pounds. As an alternative, this food regimen focuses on limiting carbs and growing protein. Many studies present that diets low in carbohydrates and excessive in protein are efficient. What makes the Dukan food regimen totally different is that it has a variety of guidelines to comply with, which could confuse some individuals. BURCU ATALAY TANKUT / Getty Pictures

2. Assault Part

The attack phase of the Dukan diet lasts between one and ten days, relying on how a lot weight you wish to lose. Most individuals on the Dukan food regimen wish to lose about 20 to 40 kilos and keep within the assault section for 5 days.This section is all-you-can-eat protein, together with meat, like lean beef and poultry, and vegetable protein, like tofu. It additionally permits any no-calorie drinks and requires 1.5 tablespoons of oat bran for fiber on daily basis. AlexPro9500 / Getty Pictures

3. Cruise Part

Within the cruise phase, you add again some non-starchy greens, like greens, zucchini, peppers, and cucumbers, and it's essential to eat two tablespoons of oat bran on daily basis. The food regimen additionally recommends alternating cruise days with assault days or doing 5 cruise days adopted by 5 assault days till you attain your objective weight. kabVisio / Getty Pictures

4. Consolidation Part

After reaching your objective weight, it's time for the consolidation phase. At this level, your physique continues to be weak to gaining weight, and the food regimen recommends a five-day consolidation section for each pound you will have misplaced. As such, for some individuals, this section lasts fairly a very long time.In the course of the consolidation section, you'll be able to have all of the protein and greens you need on daily basis, in addition to one serving of fruit, two items of whole-grain bread, 1.5 ounces of cheese, and two tablespoons of oat bran. Each week, you're additionally permitted two servings of starchy meals, one or two cheat meals, and three indulgent proteins, like roast pork or ham. As soon as every week, it's essential to even have one assault day of pure protein. YelenaYemchuk / Getty Pictures

5. Stabilization

After the consolidation section, you progress into permanent stabilization. Six days of the week, you'll be able to eat no matter you need, and it's essential to have three tablespoons of oat bran on daily basis.The seventh day is a really strict assault day when it's essential to eat solely pure lean proteins. This upkeep section is supposed to final a lifetime. Labylullaby / Getty Pictures

6. Dietary Abnormalities

Few research have been completed on the particular results of this food regimen, however one study done in Poland targeted on girls following the Dukan food regimen.The outcomes present that protein consumption in these girls was extreme whereas carbohydrate consumption was low. Consumption of iron, potassium, and nutritional vitamins A and D had been excessive, however folates and vitamin C had been low. Stevica Mrdja / EyeEm / Getty Pictures

7. Weight Loss

Girls in the study on the Dukan diet did shed extra pounds. After about eight to 10 weeks, the typical weight reduction was 15 kg or 33 lbs, however questions on its long-term results stay.Researchers concluded that following this food regimen for an extended interval may lead to heart problems, osteoporosis, kidney illness, and liver illness. This examine additionally decided that the load loss was probably resulting from a calorie deficit and never the particular necessities of the food regimen. BrianAJackson / Getty Pictures

8. Ldl cholesterol

Though there will not be a variety of direct research on the Dukan food regimen, there are lots of on equally low carbohydrate/excessive protein consuming plans.Many research report that, in topics who've misplaced weight, there's a discount in total and "bad" LDL cholesterol, however reasonable carbohydrate diets present higher outcomes. Researchers attribute this to the truth that moderate-carbohydrate diets include about 40 % much less fats than low-carbohydrate diets, however this will likely not apply to the Dukan food regimen, as it is usually low in fats. designer491 / Getty Pictures

9. Insulin Sensitivity

Low carbohydrate diets just like the Dukan food regimen are well-known for reductions in fasting glucose and improving insulin sensitivity. Some research present an enchancment after solely three or 4 days of consuming low carbs.These outcomes point out low carbohydrate diets could also be a great possibility within the early section for individuals in danger for insulin resistance and different obesity-associated morbidities, however it's unknown whether or not these results persist after the carbohydrate consumption will increase. Noppawan Laisuan / Getty Pictures

10. Size of Weight loss plan

Some researchers are involved in regards to the efficacy and security of high-protein, low-carbohydrate diets, partially as a result of these diets are not suitable for all people. Present analysis suggests they could considerably profit overweight individuals, bettering each morbidity and mortality, however that they're solely protected for brief durations of about two months. Ekaterina79 / Getty Pictures