Dukan diet
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Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.
The Dukan diet was created by Dr. Pierre Dukan. The diet consists of 4 phases. In the first phases you eat a lot of proteins, but little carbohydrates and fats.
On the homepage you can compare this diet with other diets.
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The first phase is focussed on losing weight The phase lasts a maximum of 10 days (depending on how much weight you want to lose). You can consume as much as you want, but you limit yourself to lean meat, fish, egg, fat-free dairy products, water (at least 6 glasses a day) and oat bran (1.5 tablespoons a day). This phase is low in carbohydrates and low in fats.
In this phase, the goal is to keep losing weight gradually until you reach your target weight. The second phase can therefore last several months. You eat the same as in phase 1, but now you also eat as many vegetables as you like, every other day (vegetables without starch, for instance: cucumber, tomato and celery).
In the third phase, the goal is to stabilise your weight. This phase starts as soon as you reach your target weight. The length of the phase depends on how much you have lost: one day for every half kilo you lost. You eat as you did in phase 2, but now you can eat vegetables every day. You are also allowed to eat a piece of fruit, 2 slices of whole-wheat bread, a slice of cheese and 1-2 products with starch per day. In this phase you are also allowed 2 party meals per week, in which you can eat whatever you like.
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The final phase is intended to ensure that you never gain weight again and is supposed to last for the rest of your life. You eat normal, but one day a week you eat as you did in phase 1. In addition, you eat 3 tablespoons of oat bran every day.
The diet has a number of disadvantages. In the first two phases you do not get all the nutrients you need. Because you eat almost only proteins and fats (and no fibres), you can get bad breath or constipated bowels.
Consult your doctor or dietician before starting this (or any) diet, especially if you have diabetes.
Many books have been written about the Dukan diet. We've listed a selection of ad links from Amazon, Apple and Ebooks of such books for you:
This page has been checked, and warnings have been added by, Jolande, dietician. Read more here.
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20 minutes walking per day
In this diet, Phase 1 and Phase 2 in particular are chosen very extremely. This may cause intestinal complaints and concentration problems in this phase. If you have diabetes, you should never start this diet without consulting your dietician/ GP or specialist. When exercising more intensively, also pay attention in phases 1 and 2. You may also experience symptoms because the amount of energy in both phases is very low. Consult with your dietician whether this diet is a wise choice for you.
With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.
Please take note that most diets do not have a scientific basis.
Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.
If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.