The Classic Dukan Diet: Basic Principles

[vc_row][vc_column][vc_column_text]The Dukan diet is a high-protein, low-fat, and low-carbohydrate eating plan devised by French nutritionist Pierre Dukan in the 1980s. Dr Dukan developed a method that has helped over 33 million people lose weight, refining it over the decades to make it increasingly specific and effective. In recent years, he has also developed a second method called the "Seven-Day Dukan Diet", which we will discuss in a future article. The classic diet is structured in 4 phases and guarantees, if followed correctly, surprising results. Let’s briefly look at what each phase entails:

1 – Attack

You can choose freely, without quantity constraints or time limits, from 72 protein-rich foods. What do we mean by "rich in protein"? Apart from egg whites, there is no food that consists solely of protein; therefore, the attack phase selects a certain number of foods containing the highest possible percentage of protein while simultaneously having the lowest possible percentage of carbohydrates and fats. WHAT CAN YOU EAT? In general, the 72 foods include 10 food categories: lean meats, offal, fish, seafood, poultry and white meats, low-fat cold cuts, eggs, plant proteins, low-fat dairy products, and konjac. Two other pillars of the diet are water and oat bran. DURATION The attack phase lasts from 1 to 7 days, which can be calculated for free on the official website www.dietadukan.it. WEIGHT LOSS Weight loss during the attack phase, but generally in all phases, is entirely subjective, and any comparison with other people or situations is misleading and unnecessary. In these first days, you will likely see the scale drop quite quickly, as the drastic reduction in carbohydrates will cause the body to use its naturally stored reserves (glycogen), which bind to water. Consequently, a significant portion of the weight lost in this phase will consist of fluids.

2 – Cruise

The cruise phase is based on the repetitive alternation of two regimes linked to each other, that of pure proteins (PP) followed by the same regime with the addition of vegetables (PV). Both PP and PV allow you to consume the authorised foods "ad libitum", according to the combinations that each person prefers. HOW TO PROPERLY SET UP A PV DAY? The introduction of vegetables should not lose sight of the principle on which weight loss in Dukan is based: proteins. Therefore, every meal must remain predominantly protein-based, accompanied by an adequate amount of vegetables. TOLERATED FOODS Recognising that a greater variety of foods can be a valid aid in successfully following this diet, Dr Dukan has introduced a series of foods that can be consumed in limited quantities according to the guidelines in the book. DURATION The cruise phase should be followed until the "ideal weight" is reached (calculated with the test on the official site). WEIGHT LOSS The second phase represents the core of weight loss as well as the main tool for nutritional re-education. Each person will reach the goal indicated by the site at their own pace and will understand that the speed at which the pounds come off is not as important as the awareness that they will not return.

3 – Consolidation

The purpose of the third phase is to reintroduce a series of foods necessary to avoid the classic "rebound effect". After a period of weight loss, the body tries to resist and intensifies the absorption of all consumed foods. Therefore, the consolidation phase focuses on richer and more satisfying foods, the quantity of which will be limited until the balance of one’s metabolism is reached. WHAT CAN YOU EAT? For example, two slices of bread, a portion of cheese, fruit, starches, and the "celebration meal" will be introduced. These foods should be consumed in very precise modes and doses, clearly indicated in the book. DURATION Here the rule is simple! Consolidation lasts 10 days for every kilogram lost. WEIGHT LOSS The third phase is designed to consolidate the lost pounds, so no further weight loss is expected. However, it may happen that the Ideal Weight calculated by the site turns out to be "generous" and that the body continues to lose weight moderately even after the cruise phase ends.

4 – Stabilisation

In the fourth phase, a free eating regime is returned to, so there will be no restrictions on the types of foods to consume. However, since the same causes produce the same effects, from now on the chances of regaining lost weight will be high unless certain precautions are adopted in one’s lifestyle to mitigate the risk. The lessons learned during the weight loss journey, combined with some simple rules (one protein day a week, avoiding elevators, daily intake of oat bran), will ensure good chances of long-term success. DURATION For life. If our article has piqued your curiosity, we reveal what the true secret is to successfully embarking on this eating plan: READING THE BOOK The Dukan Diet. Excluding the recipes, it is a short manual of about 150 pages that will provide you with all the theoretical and practical tools to get started. For further support, we invite you to join our Facebook group Dukan Diet Italy (classic and 7 days), and to visit the YouTube channel of Cucina Dulight. See you next time, Jessika and Cristiano – Cucina Dulight

To learn more, read also:

THE SEVEN-DAY DUKAN DIET[/vc_column_text][/vc_column][/vc_row][vc_row content_placement="middle" gap="10px" css="%7B%22default%22%3A%7B%22padding-left%22%3A%2225px%22%2C%22padding-right%22%3A%2225px%22%7D%7D" el_id="barbab"][vc_column width="1/2" css="%7B%22default%22%3A%7B%22border-color%22%3A%22%23057a2c%22%7D%7D"][vc_row_inner content_placement="middle" css="%7B%22default%22%3A%7B%22background-color%22%3A%22%23f5f5f5%22%2C%22min-height%22%3A%22300px%22%2C%22padding-top%22%3A%2220px%22%2C%22padding-bottom%22%3A%2220px%22%2C%22padding-right%22%3A%2220px%22%2C%22border-style%22%3A%22solid%22%2C%22border-left-width%22%3A%221px%22%2C%22border-top-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-color%22%3A%22_header_middle_text_hover%22%7D%7D"][vc_column_inner width="1/2" css="%7B%22default%22%3A%7B%22background-color%22%3A%22%23f5f5f5%22%2C%22background-image%22%3A%2214283%22%2C%22background-position%22%3A%22center%22%2C%22background-size%22%3A%22cover%22%2C%22background-repeat%22%3A%22no-repeat%22%2C%22margin-left%22%3A%2215px%22%2C%22padding-left%22%3A%2210px%22%2C%22padding-top%22%3A%2210px%22%2C%22padding-bottom%22%3A%2210px%22%2C%22padding-right%22%3A%2210px%22%2C%22border-left-width%22%3A%221%22%2C%22border-top-width%22%3A%221%22%2C%22border-bottom-width%22%3A%221%22%2C%22border-right-width%22%3A%221%22%2C%22border-color%22%3A%22_header_middle_text_hover%22%7D%7D"][/vc_column_inner][vc_column_inner width="1/2"][vc_column_text css="%7B%22default%22%3A%7B%22color%22%3A%22_header_middle_text_hover%22%2C%22font-family%22%3A%22Arial%2C%20Helvetica%2C%20sans-serif%22%2C%22font-weight%22%3A%22400%22%2C%22font-size%22%3A%2224px%22%2C%22margin-top%22%3A%220%22%2C%22margin-bottom%22%3A%220%22%2C%22padding-top%22%3A%220%22%2C%22padding-bottom%22%3A%220%22%7D%7D"]

Wide range of foods suitable for the Dukan diet

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Practical and balanced Dulight preparations for the Dukan diet

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