The Dukan Diet was developed by a French medical doctor, Dr. Pierre Dukan. With his original emphasis on neurology, he switched his emphasis to clinical nutrition in an effort to help solve the obesity epidemic. His American Dream was to help solve the weight related problems of the Western World.
The Dukan Diet is made up of four separate phases. It is a “high protein, low-fat, low-carb diet based on proteins and vegetables. Dieters can choose from 100 foods in total and eat as much of them as they like. It does not 'guarantee extreme results in record time'.” The Dukan Diet works on what they call your true or realistic weight that you will be able to maintain for life.
Phase 1 of the Dukan Diet is called the Attack Phase. “The Attack phase consists of pure protein and creates a kick-start to the diet. During this phase, you can eat 68 high-protein foods that produce immediate and noticeable weight loss.”
Each Phase is specific to your true weight. For example, someone who has to lose about eleven pounds will only spend two days in the Attack Phase. It is during this phase that he/she is expected to lose approximately 1.63 pounds. During the Attack Phase you will eat such meals as The Watercress and Celery Salad or Dukan’s Tasty Turkey Burgers made with fresh garlic, oregano, basil, salt, pepper and a protein-rich egg. They are barbecued and served with plain, fat free yogurt on top.
“The Cruise phase adds 32 vegetables and will take you to your True Weight. You will gradually but steadily lose weight by alternating Pure Protein days and Protein + Vegetables days. The average length of this phase is based on a schedule of 3 days for each pound you want to lose." For the eleven pound goal participant, The Cruise Phase will then last about 18 days, resulting in 3.94lbs. weight loss. A protein - vegetable day includes recipes such as the Spicy Chicken and Vegetable Skewers served with a fresh green salad.
The Consolidation Phase will result in the rest of your weight loss and using the eleven pound goal as a continued example, will take about 25 days. Dukan said, “During this time you are at your most vulnerable, as the body has a tendency to quickly regain lost pounds. The Consolidation Phase is designed to prevent the rebound effect by gradually returning previously forbidden foods and allowing for two 'celebration' meals per week. This phase follows a strict timeline – 5 days per every pound lost in Cruise Phase.”
Recipes in this phase add in a little more flavor with foods that were off the menu in the prior stages. Delicious Stuffed Spicy Courgettes (Zucchinis) are a delicious diner’s choice. The squash is stuffed with lean ground beef and topped with salsa and formerly forbidden type of cheese called fat-free fromage frais.
Perhaps the most unique phase is the Stabilization Phase which Dukan says is the “phase for the rest of your life.” It requires you to follow the following “non-negotiable” terms:
1. Consume 3 tablespoons of oat bran per day.
2. Choose to take the stairs whenever possible.
3. Have a pure-protein Thursday, i.e. Attack Phase menu.
When joining the online Dukan Diet Plan, you are also given access through coaching to your “Slimming Apartment,” where each aspect of your life is broken down into areas such as your fridge with the 100 unlimited acceptable foods, your recipe book of Dukan Meals, your cupboard with spices and condiments allowed on the plan, your library of the Dukan Diet Book, your lounge with live chat sessions, your medicine cabinet with approved supplements, gym exercise tips, a personalized program and daily instructions and reports from Dr. Dukan and his team.
You are given your program price and ideal weight when you enter your goals. The eleven pound weight loss resulted in a cost of $33. You are also given a discount to the Dukan Diet online store.
Joanne Sgro-Killworth is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her husband, where she runs her personal training business, Fitness Answer, LLC.
Reviewed on August 25, 2011
by Maryann Gromisch
Edited by Jody Smith