Dukan diet lately became really popular because it gives incredibly good results. It is named after its creator Dr. Pierre Dukan, famous French nutritionists with more than 30 years of experience in the study of eating habits and healthy weight loss. According to Dr. Dukan, over-weight is caused by several psychological factors. He challenges the assumption that overweight people cannot resist temptation of eating beyond the prescribed meal. The conclusions of his research is that people who need to lose weight, need quick and tangible results that will motivate them to go on. 

How does it work?

According to Dr. Dukan’s diet, people can eat as much as they want, whenever they want... This diet is high protein diet and low calorie diet.  His theory is based on the fact that carbohydrates raise blood sugar levels, which later fall dramatically, causing hunger, craving for food and the habit of nibbling. Proteins, on the other hand, reduce appetite, and the body uses fat for energy supply, resulting in weight loss.

Four phases

1. Phase of the attack
This is the simplest of all phases, if we talk about what we can eat (and, no exceptions are allowed!). This phase initiates the cycle of weight loss, and lasts from three to a maximum of 10 days, depending on how much weight you want to lose. In this phase, only these proteins are allowed (as much and whenever you want): lean beef, veal, rabbit, chicken and turkey without the skin. Meat should not be prepared in fat (or oil or butter) – that means, use "dry" pan, grill, etc. ...

Also allowed are: lean ham, beef, veal or chicken liver, all kinds of fish and shellfish, tofu and soy, two eggs a day (if you have high cholesterol, only three or four egg yolks a week, without restriction on egg whites).

In "phase of the attack”, you are allowed to eat and fat-free dairy products: yogurt (plain and fruit), cheese, milk.

Artificial sweeteners are also allowed, and vinegar, herbal spices of all kinds, garlic and onions, pickles (a bit), lemon juice (but only as a food seasoning, not as a drink), mustard and salt (moderate), ketchup, sugar and sugar-free chewing gums.

Allowed fluids: water (at least two liters a day), coffee and tea (without sugar or sweetener). After four days, you could experience problems when going to toilet (constipation), that is why you must ad a spoon of bran (a day) in your nutrition and, of course, drink plenty of water. In this phase, you have to move - at least 20 minutes of brisk walking each day.

2. Phase of change
In this phase, there are two sub-phases – one with only proteins and the other with proteins and vegetables. Vegetables can be eaten raw, steamed or boiled, but again, no fat is allowed. All vegetables are allowed except starchy vegetables (potatoes, corn, green beans, beans, lentils ...).

These sub-phases can be combined according to your choice (say, three days just protein, and three days protein and vegetables, although it is recommended that you combine one protein day, and after one mixed day). Phase lasts until you reach your desired weight. Other recommendations - Increase your intake of bran to two tablespoons a day and exercise at least 30 minutes a day.

3. Consolidation phase
Once you reach your desired weight, it is necessary to maintain it. This phase is designed for that. In it, you are allowed to consume hard cheeses, integral pasta and bread, and starchy vegetables. Fruit is also allowed, but not those with high percentage of sugar (bananas, cherries, and dried fruit).  During the week you can have two meals completely of your choice (including alcohol, chocolate, cakes ...). This phase will last different for each person, and it is calculated by lost weight - 10 days of consolidation for each kilogram lost. In this phase, you will not lose weight, nor gain any.

4. Stabilization phase

This is the final stage, diet for the rest of your life, without gaining undesired weight. You can eat and drink whatever you want, the only rule that you must adhere to, is that every week you have to have only one protein day. Dr. Dukan recommends Thursday.

Advantages and disadvantages

Advantages - In this diet, you can eat as much as you like, and this has positive psychological effect on people. That is, you will not get the urge to eat more just because you are not allowed to eat more, or because you have strictly scheduled meals. Weight loss is great in the beginning, but there is a long period of stabilization that will help you learn how to control your own weight. Dukan diet allows two meals without restrictions during the consolidation phase, which makes your life easier when it comes to family gatherings or going to a restaurant.

Disadvantages - with so many proteins, you will need to drink large amounts of water in order to avoid unpleasant effects in your body (dry mouth, bad breath and constipation). Meat, fish and seafood are expensive. This diet is good for people who really enjoy meat. With time, it can lead to saturation and boredom due to constant similar meals, especially if the person wants to lose a lot of weight (phase of change can last for months).