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Popular Diet Books – The Dukan Diet

The Dukan Diet claims that you can lose weight quickly without counting calories or weighing your food and keep it off with their plan.  The thought behind this book is that if you lose weight quickly in the first 2 phases you will stay motivated and be able to maintain the weight lost through phases 3 and 4.

Overview:

The Dukan Diet has 4 phases.

The Attack Phase: Eat pure lean protein in unlimited amounts in addition to 1.5Tbsp Oat Bran.  Foods allowed: lean meat, fish, poultry without the skin, shellfish, eggs, tofu, seitan, non-fat milk and yogurt.  During this phase you will lose 4-10 lbs in 1 week.

The Cruise Phase:  Alternate the attack phase days with days of pure protein and non-starchy vegetables. Continue this phase until you reach  your goal weight.

The Consolidation Phase: This maintenance phase is to be followed for 5 days for every lb lost.  It is made up of pure protein, non-starch vegetables and limited amounts of fresh fruit, whole grain bread and cheese.  Each week you can also have 2 servings of starch (pasta, potato or rice).  One day a week must be the Attack phase diet (pure protein).

The Permanent Stabilization Phase: You follow this phase forever.  You can return to eating whatever you desire as long as you have one Attack phase day a week, always use the stairs instead of the elevator and eat oatbran daily.

The plan also recommends daily activity and limited salt.

My Professional Opinion:

Although the Attack phase is not well balanced and limits most food groups, it is only for 1 week so it won’t kill you.  You may however become constipated and low energy.

Depending on how much weight you have to lose you may be following the Cruise phase for quite a while.  This limited diet of protein, low fat dairy and vegetables may be hard to sustain longterm.  It is very high in protein and low in carbs which will put your body into ketosis and may harm the kidneys and cause gout.  (During this phase I would recommend a calcium supplement if you are not eating the milk and yogurt and to really be mindful of eating a variety of coloured vegetables)

Overall the plan does recommend lean cuts of meat, lots of vegetables and eventually allows for fruit and grains again.  (I can’t imagine my life without berries and bread)

The Bottom Line:

Any plan that is restricting all your favorite healthy foods for too long may lead to feelings of deprivation and may be hard to sustain.  Find a way of eating for you that will last the test of time.  Lifelong habits lead to lifelong healthy weights.