Dukan Diet, a Fast Way to Lose Weight Without Hunger

Dukan Diet, a Fast Way to Lose Weight Without Hunger - Losing weight is often difficult. When you lose weight, maintaining it is even harder. The Dukan diet is claimed to be able to lose weight in a short time. Interestingly, your weight will be maintained and you will also not be easily hungry like other diet programs.

The Dukan diet is a high-protein and low-carbohydrate diet. Although low in carbohydrates, this diet is not like the Atkins diet and keto diet which suggests consumption of fatty foods. Carbohydrates and fats are a taboo in the Dukan diet. However, you are allowed to eat as much as you want, including even calorie foods, provided the food is included in the Dukan diet list.

Dukan Diet, a Fast Way to Lose Weight Without Hunger

Dukan Diet Phase

Its creator, Pierre Dukan, a doctor and nutritionist from France claims the Dukan diet can lose as much as 5 kg in just one week. The key to Dukan diet weight loss is to eat foods high in protein, oatmeal, water, and fast walking for at least 20 minutes. The Dukan diet is divided into three phases, namely:

Attack (1-7 days)

At this stage, you will be very dependent on protein intake. You may consume animal protein but in limited quantities. Stages of attack can last for 1-7 days depending on how much weight you want to lose. You are also required to consume 6-8 glasses of water and 1.5 tablespoons of oatmeal per day. In this phase, you also need to start getting used to walking fast for 20 minutes every day. The list of foods that can be eaten during the attack phase is:
  • Fish and shellfish.
  • All types of meat include chicken, mutton, beef, lamb and pork. Allowed to eat chicken but not with the skin.
  • Vegetable protein such as tofu, tempeh, and soybeans.
  • Shirataki is a traditional Japanese noodle made from Konnyaku tuber (konjac). If you don't find it, you can replace it with Konnyaku jelly which is widely circulating in the market. Cook without adding sugar.
  • Fat-free milk and processed products, such as yogurt, cheese, and cream.
  • 1.5 tablespoons of oat bran.
  • Egg.

List of foods to avoid:
  • Vegetables.
  • Fruits.
  • Source of carbohydrates other than oatmeal.
  • Fat.
  • Crazy
  • Alcoholic beverages.

Cruise (1-12 months)

The menu in the cruise phase is also more varied, for example, the first-day eating lean protein, then the second day of protein with vegetables. Oatmeal intake also increases to 2 tablespoons every day. Likewise, the duration of fast walking is 30 minutes per day.

How much weight you want to lose depends on the duration of this phase.  For every 1 kg, a 6-day program applies. So if you want to lose as much as 10 kg, then you have to go on a cruise stage for 60 days or 2 months. List of other foods that can be eaten during the cruise phase:

  • Nonstarchy vegetables such as Bok Choy, broccoli, cucumber, eggplant, bean sprouts, spinach, tomatoes, mushrooms, carrots, lettuce, beans, pumpkins, and chicory.
  • Animal protein includes chicken, mutton, beef, lamb and pork.
  • Fish and shellfish.
  • Vegetable protein, such as tofu, tempeh, and soybeans.
  • Fat-free milk and processed products, such as yogurt, cheese, and cream.
  • Shirataki.
  • Eggs. In this phase, it is also recommended to be sufficient to drink water. While the restrictions are the same as the stages of the attack, plus vegetables containing starch, such as corn and potatoes.


After the previous two stages focusing on weight loss, this last phase is designed to maintain weight. You are actually allowed to eat more types of food, provided that it complies with the following rules:

  • You are required to consume food on the food list at two stages of attack and cruise but provided that meat is only consumed 1-2 times a week. In addition, you are also allowed to eat 1-2 servings of fruit per day, vegetables without starch, 2 pieces of wheat bread per day, and a little carbohydrate and fat. But every day of the week, you are only allowed to consume protein. Don't forget to eat 2.5 tablespoons of oatmeal every day.
  • Although you are allowed to eat fruits, you are prohibited from eating grapes, bananas, and cherries because of high sugar.
  • To maintain weight, do 25 minutes brisk walking every day.

How the Dukan Diet Works in Losing Weight

This is the reason why the Dukan diet is effective and fast in losing weight:
  • Calories in protein are lower than in fat.
  • Because only a few carbohydrates enter the body, the body uses fat reserves to produce energy. In other words, the body is forced to burn fat.
  • Protein makes your stomach full, so you eat less. Protein can also make you full longer so that your appetite can be maintained.
  • Protein is thermogenesis, which can increase heat production in the body. This means that more energy is needed for protein metabolism so that more calories are burned to digest protein.

The Dukan diet is not recommended for people with kidney disease, heart disease, diabetes, and pregnant and lactating women. This is because the risk may outweigh the benefits.

Excess protein in patients with kidney disease can exacerbate the risk of kidney stones and is feared to aggravate kidney work. Other side effects that can occur while undergoing a Dukan diet are flatulence, nausea, headache, constipation, and weakness. While a high protein diet can inhibit the production of insulin needed by diabetics. However, further research is needed to prove this.

The Dukan diet can indeed help you lose and maintain weight. However, by undergoing this diet, you will lack other important intake obtained from other foods, such as fruits, wheat, and nuts. There are no studies that prove the safety of the Dukan diet in the long run. therefore, you are advised to consult a nutritionist before undergoing the Dukan diet.

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