The Dukan Diet Plan

Created by French physician, Pierre Dukan, the Dukan Diet has been around for more than 10 years.

Many celebrities have jumped aboard the Dukan Diet wagon. Whether it’s simply to get more fit, lose weight before a big event or shed those last pregnancy pounds, the diet is certainly popular among the celeb set.

Kate Middleton: the new Duchess of Cambridge is a follower of the Dukan Diet as is her mother.

Jennifer Lopez: Ms. Lopez utilized the Dukan Diet to shed her pregnancy weight and is now an avid supporter of the diet.

Gisele: the supermodel is reported to have followed the Dukan Diet though her reps are now denying this claim.

The diet is a four phase plan: One – Attack, Two – Weight Loss, Three – Stabilization and Four – Cruise. Oat bran and water are main additions to this diet plan, with 1 ½ tbsp of oat bran and 1 ½ liters of water included in the first phase and 3 tbsp of oat bran included in the third phase (per day). Anyone who has followed the Atkins Diet, or any other high-protein, low-carb diet, will find the Dukan Diet to be familiar. Focusing on high levels of protein and very low levels of fats and carbs, the diet touts itself as a lifestyle change rather than a quick fix. As with any diet, the Dukan has its die-hard followers that are equal in number to its naysayers.

The creator of the diet and author of the diet’s popular guide-books, Pierre Dukan, was a Parisian general practitioner in 1975. During this era, obesity was treated with a low calorie diet comprised of small meals. Dukan spent 20 years researching a better way for his patients to effectively lose weight which culminated in his book “I Don’t Know How To Get Slimmer” in 2000. Since then, the book has been translated into several languages and sold millions of copies.

Side Effects of the Dukan Diet
Many people will experience side effects when undertaking a new way of eating or following a new diet plan. The side effects of the Dukan Diet are similar to those found with any low-carb diet. The side effects some followers of the Dukan Diet have experienced are:

Constipation: while some people do experience true constipation while following a high-protein diet, many confuse constipation with a simple lack of the bowels not needing to move. Constipation often comes with cramps or a steady discomfort in the gut while not needing to move your bowels is not accompanied by discomfort of any sort. The lack of bread and other carbs in the diet typically translates to less time in the bathroom.

High Uric Acid: with any high-protein diet, high uric acid is a very real possibility. This is why, with the Dukan Diet, consuming larger than average amounts of water is advised. Drinking several liters of water per day will help flush the kidneys of the excess uric acid which, if left in the body, can cause gout. Dieter’s who experience joint pain are advised to consult with a physician.

Plaque: high-protein diets can cause an excess of plaque to build up on the teeth and along the gum line. Frequent brushing is required when following these types of diets to prevent the plaque from hardening into tartar.

Fatigue: almost every person that begins a high-protein diet experiences extreme fatigue in the first phases of the diet. Once the body gets used to the high-levels of protein and virtually non-existent carbs, dieters find that this side-effect lessens.

Induction Flu: this flu-like symptom is quite common and many dieters abandon the diet rather than push through it. Headache, lethargy, nausea and increased irritability are experienced; think of it as a flu without the chills and fever. This ‘flu’ is caused by the withdrawal experienced with the sudden decrease in fats and carbs. Those who are particularly fond of breads and sugar will experience this symptom with more severity than those who already watch their carb intake.

Many of these side-effects are experienced in the first phase, called ‘Attack’, of the diet plan. The dangers of the Dukan Diet, however, can be long-term and experienced both during and after the diet. The dangers reported with the Dukan Diet are as follows.

Dangers of the Dukan Diet

Nutritional Imbalances: with the lack of fruits and vegetables in the diets, people may soon find themselves with severe nutritional imbalances. By adding vegetables to the diet, even though they aren’t part of the meal plan, dieters can help ensure that their bodies are getting the proper nutrients. A multi-vitamin supplement taken every day will help stave off nutritional deficiencies as well.

Kidney Problems: extended exposure to high levels of uric acid can lead to irreparable damage to the kidneys for those persons already suffering from renal problems. It is advised that those suffering with kidney disease do not partake in a high-protein diet plan.

Rapid Weight Loss: a healthy weight loss is reported to be 1-2 pounds per week. Those that lose weight more rapidly are at a danger for developing gallstones and experiencing muscle loss.

High Cholesterol: any diet that is high in protein and low in fiber and carbs can lead to high cholesterol, particularly during the first phases of the diet. It is advisable, on a high protein diet like the Dukan Diet that people stick to lean meats, chicken and fish to meet their protein requirements.

So, what do these followers of the Dukan Diet eat? A typical daily menu on the Dukan Diet Plan consists of:

Breakfast: Warm drink, omelette, ham slices
Lunch: Trout with herbs, prawns
Snack: Tea or coffee without sugar, vanilla oat bran porridge (oatmeal)
Dinner: Hard boiled eggs, Dukan Mayo

During the subsequent phases of the plan, vegetables can be added to the various meals in small amounts. Any meal can be substituted with a like item: salmon instead of trout, for example or plain oatmeal instead of vanilla. Substituting various menu items can help dieters keep the menu from getting tiresome.

Speaking of not getting tiresome, there are plenty of websites with recipes, tips and tricks for followers of the Dukan Diet Plan.

My Dukan Diet: http://mydukandiet.com/recipes/ Lists recipes for things like Thai Tuna Stir Fry and Creamy Summer Salad.

Amber Allen: http://amberallen.hubpages.com/hub/-Dukan-Diet-Recipes Recipes are easily found as they are listed by category: Poultry, Meat, Fish, Starters (Appetizers).

My Dukan Diary: http://mydukandiary.com/dukan_diet_free_recipes.html Full of recipes and other meal ideas, this site is a one stop shop for the Dukan Diet Plan.

Controversy

Like with any diet, controversy surrounds the Dukan Diet Plan. Those that follow the diet tout its benefits which include somewhat rapid weight loss. That same rapid weight loss is exactly what the detractors of the diet dislike. Rapid weight loss can lead to a variety of complications, some minor and some severe. Those who are considering the Dukan Diet Plan should understand that any diet is more about a life-style change than a quick fix.

The truth is that any diet can work if it is followed. The challenge is in sticking to the diet long-term and this is where the controversy comes into play. Is it the diet or the dieter that causes weight loss once the diet is complete? The bottom line is this: if you plan on undertaking any diet plan, couple it with a change in behavior or you will reap the benefits for the short term and see yourself right back where you started in the long term.