Dukan protein diet – what is it?

The Dukan diet, also known as the protein diet, is a popular weight loss method that was created by French doctor Pierre Dukan.

It focuses on eating protein-rich foods and eliminating carbohydrates and fats. In this article, we will take a closer look at the principles of this diet, what you can and cannot eat, the effects of weight loss and its impact on health.

What can you eat on the Dukan diet?

The Dukan diet focuses mainly on consuming protein products. Meat, poultry, fish, eggs, low-fat dairy products such as low-fat cottage cheese or natural yogurt, and soy products are allowed. There are four stages in the Dukan diet: attack, transition, consolidation and stabilization. In the first stage, i.e. the attack phase, you can only eat protein products. In subsequent phases, vegetables, fruit, carbohydrates and fats are gradually introduced, but protein still predominates.

Sample menu and stages of a protein diet

A sample Dukan diet menu during the attack phase may include, for example, lean meat, fish, eggs and low-fat dairy products. In the transitional phase, vegetables such as lettuce, spinach or cauliflower, as well as fruit, are added. The consolidation phase introduces carbohydrates but still keeps fat low. The last phase, i.e. stabilization, aims to maintain the achieved weight through controlled consumption of protein and carbohydrates.

What should you not eat on the Dukan diet?

The Dukan diet limits the consumption of carbohydrates and fats. During the attack phase, almost all products containing these ingredients are excluded, such as bread, pasta, sweets, as well as fatty meats and cheeses. Even in the later stages of the diet, the amount of fat is still limited, which means avoiding fried foods or fatty sauces.

Diet effects – how much weight do you lose on the Dukan diet?

The Dukan diet often attracts people who want to lose weight quickly. In the first days of the attack phase, you can expect significant weight loss, mainly in the form of water loss. In subsequent stages of weight loss, the rate of weight loss may decrease, but the diet still promotes fat burning. The final amount of weight lost depends on many factors, including individual metabolism.

Is the Dukan diet healthy? side effects of the most popular protein diet

The Dukan diet may have weight loss effects, but it is not without controversy. Its long-term use may lead to certain health problems. Restricting carbohydrates can lead to deficiencies in nutrients such as vitamins and minerals. In addition, excessive protein consumption can burden the kidneys and liver.

Your suggestions

Before starting the Dukan diet, it is worth consulting a doctor or dietitian to make sure it is suitable for our health. It is also worth remembering that this diet may be difficult to maintain in the long term and lead to the yo-yo effect. A better approach to weight loss is a healthy and balanced diet and regular physical activity.

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