One of the most famous diets that exist today is the Dukan Diet , named after the French physician Pierre Dukan . Although the method created by the French nutritionist has generated many controversies, the great popularity that it has achieved is unquestionable.
It is a restrictive diet , that is, it prevents us from eating certain foods. In addition, very low caloric intakes are usually recommended that vary with respect to gender, age, weight and physical activity.
Dr. Dukan believes that since proteins require a lot of energy to digest, they are the macronutrient on which this diet should be structured.
What are the phases of the Dukan diet?
1. Attack phase
As its name suggests, it is the most radical phase. In the attack phase, foods very high in protein and low in carbohydrates (meat, fish, poultry, shellfish, eggs and skimmed dairy) are mainly consumed. This phase generally lasts between two and seven days.
2. Cruise phase
In this phase, carbohydrates are added to the diet, mainly vegetables such as broccoli or spinach, although in a very limited way. Fruits are not allowed and the phase must be prolonged until we have achieved the weight that we intend to maintain.
3. Consolidation phase
In the consolidation phase we will have already lost all the weight we wanted, so we will gradually add some fruits and vegetables to our diet. As a general rule, for every kilogram lost we will need to extend this phase for ten days , although this varies depending on the constitution of each person.
4. Stabilization
In the stabilization phase we will try to acquire positive eating habits that we can maintain for life, but one day a week our diet must continue to be based almost entirely on protein.
As for drinks, only water, tea and coffee are allowed. Soft drinks and juices are not allowed due to their caloric content.
What side effects does the Dukan diet have?
All this seems to make a lot of sense, or at least that’s what Pierre Dukan has achieved, but the truth is that there is a great controversy regarding this diet, since it has many loose ends.
The attack phase, for example, causes a large deficit of minerals and vitamins due to the lack of plant foods.
1. Loss of muscle mass
By ingesting so few calories, it is very likely that we feel tired and that. if we want to do any kind of sport. we don’t perform as we should. And not only that, but the low calorie intake may lead us to lose a considerable amount of muscle mass .
2. Constipation
Eliminating fiber in the attack phase can also cause constipation, a really annoying problem that causes lack of movement in the intestine.
Conclution
The Dukan diet recommends an excessively high amount of protein, and although these are a great macronutrient, it should be reduced and give more space to carbohydrates and fat.
In addition, following a restrictive hypocaloric diet for a long period of time is very possible that it leads us to suffer the dreaded rebound effect, which implies that in general we will not only regain the lost weight, but also gain even more.
All these risk factors have led French, British and Spanish health associations to consider that this method of feeding is dangerous and should be avoided. Taking these reasons into account, you should consider whether or not to follow this diet and, above all, consult a nutritionist beforehand.
