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4 Steps Of Dukan Diet You Need To Know

4
Dukan Diet and its Side-Effects
4 Steps Of Dukan Diet You Need To Know

Table of Contents

The Dukan diet is based on high protein, low-carbohydrate food and is pretty effective. Consuming more proteins and reducing the consumption of carbohydrates simultaneously makes you feel less hungry.


This also discourages the body from using glucose as a fuel. Then, the body starts using fat as a source of energy causing phenomena called ketogenesis. This energy is then used to convert protein into glucose. Moreover, according to new studies, consumption of high protein and low carbohydrate food stands as the most effective forms of nutrition that leads to weight loss along with suppressing hunger.

Now, we will give you an outline of the various phases of the Dukan Diet

1. The Attack Phase

This phase consists of pure protein and develops a kick-start to the Dukan diet. During this phase, you are allowed to consume 68 high-protein foods that lead to immediate weight loss

2. The Cruise Phase

This phase adds 32 vegetables and will lead you to your true weight. In this phase of the Dukan diet, you will gradually lose weight by alternating pure protein days + vegetable days. The average duration of this phase is based on a 3-day schedule for each pound you aim to lose.

3. The Consolidation Phase

This is the most vulnerable time of the Dukan diet as the tendency to regain weight is the highest during this time. This phase is specifically designed to keep away the rebound effect by slowly introducing formerly prohibited foods in less quantity and allowing up to two hearty meals per week. An important step in this phase is that you have to observe a pure protein day on Thursday.

4. The Stabilization Phase

The Stabilization phase goes on for the rest of your life. The point of this Dukan diet is that you have learned how to manage and regulate your diet in a healthy way. Over and above, to maintain your new found body, you have to follow the following rules to the T:

  1.     Take  3 tablespoons of oat bran every day
  2.     Take a 20-minute walk daily
  3.     Take only proteins on Thursday
Dukan Diet is broken down into a tabular format

Source

AttackCruiseConsolidationStabilization
Choose from68 proteins+ 32 vegetables+ fruit, starchy foods, whole grain bread, and cheeseinclude foods from all food groups
Expected weight lossbetween 2 to 8 pounds during the phase2 lbs per week on average
Durationbetween 2 to 7 daysabout 3 days per poundabout 5 days per pound lost in CruiseFor life
Amount of oat bran (Tablespoon/day)1.5223
Physical activity(duration/day)20 min30 min25 min20 min

Side Effects of Dukan Diet

Now, a lot of people who follow the Dukan diet, have to say that it is like any other diet fad and poses a number of health side effects.

1. Constipation

Constipation may be an effect of Dukan Diet
Constipation may be an effect of Dukan Diet

This is one of the most common issues faced by people following any kind of Dukan diet. The reason behind this is that people generally limit their fiber intake when they reduce their carbohydrate consumption. We all know that fiber is what keeps the bowel going and digestion running smoothly. If you follow the thumb rule of taking oat bran daily, you can easily avoid this uncomfortable side effect. Also keep your water intake adequately high, as this also acts as a relaxant. You may also take fiber supplements.

2. Mouth Odour

Mouth-Odour can be a side-effect of Dukan Diet
Mouth-Odour can be a side-effect of Dukan Diet

This is one of the side effects posed by all diets that utilize ketosis. The good part is that bad breath is a direct indicator of the fact that the diet is working. This can be easily dealt with by chewing on some mouth fresheners. Sometimes, a high amount of plaque and tartar deposit inside the mouth due to the diet. So make sure you brush your teeth regularly and properly.

3. Damage to Kidney

Dukan Diet may bring damage to kidney
Dukan Diet may bring damage to kidney

This largely happens to people who have an existing problem related to kidneys and uric acid. In this case, you must consult your doctor before getting on to the diet. For people who do not have these problems, drinking plenty of fluids, mainly water should keep the kidney problem at bay.

4. Fatigue and Weakness

Fatigue and Weakness are found in many people following Dukan Diet
Fatigue and Weakness are found in many people following Dukan Diet

Weakness or fatigue hits you once you are on this diet. Fatigue includes headaches and dizziness. These problems can be kept at bay if you are eating and drinking enough. Now a lot of people think that they would lose more weight and quickly if they limit their intake of allowed foods also. Well, that is not true. The Dukan diet-friendly foods are low on calorie and you can rather consume a quantity apt for your body if you want to sail through the diet successfully without any complications.

5. Deficiency of Vitamins and Minerals

This is again a common problem with people following a certain diet. Because there is a whole set of unallowed foods, the diet followers often fail to remain deficient in Vitamins and Minerals in their body. To solve this problem, you must take your vitamin supplements regularly and religiously. They are allowed as well as encouraged in the Dukan diet.

While a lot of people follow various slimming belts, we at Truweight highly recommend the use of weight loss through natural foods and exercise. We recommend this for the sheer fact that this type of weight loss is sustainable and does not easily come back. Want to know more about weight loss and nutrition. Talk to a Truweight Nutritionist today. The first consultation is on us! Click here to avail the FREE consultation. 

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4 Comments
  1. Joanna Kosińska says

    Great Post!

    1. somaraghavendra says

      Hi Joanna! Thank you and knowing these 4 steps of dukan diet will help you a lot to have a healthy lifestyle. Keep following our blog to know more health information.

  2. Merry says

    I read your whole article and i think it is good but you must mention in this article about water, water is the most important part of our life and it helps to weight lose and stay healthy.Thank you!

    1. Mehnaz Farooque says

      Hi Merry,

      Thanks for your feedback. Water is definitely the most important part of our diet to stay healthy. Keep following our blog for more articles on Health, Diet and Weight loss. 🙂