Review – The Dukan Diet Regime by Dr Pierre Dukan Reviewed by Dietitian, Juliette Kellow BSc RDDiet . BDA named it worst celeb diet for 2. Metro coverage. If you want to shape up in time for summer the Dukan diet, which claims to help you lose up to half a stone in just five days, might sound tempting. But just what does it involve and is it safe? Dietitian Juliette Kellow investigates. A- listers like Jennifer Lopez, supermodel Gisele Bundchen and Gossip Girl star Jessica Szohr are all said to be fans. And now it’s hopped across the Channel to land on British shores. What does the Dukan diet involve? The diet (or regime) is based on four phases, with each one following on from the other. Dr Pierre Dukan believes eating protein is the key to achieving weight loss, so the starting point is a very high protein diet combined with no carbs. If that sounds similar to the Atkins diet, you’re thinking along the right lines. However, it’s even stricter than Atkins. The Dukan regime really does start with no carbs except for a small amount of oat bran. Even low- carb veggies like spinach and cabbage are off limits at the beginning! Unlike Atkins, it seriously restricts fat so fried eggs, steaks and chops are not allowed. Instead the Dukan Diet replaces them with lean protein- rich foods. Throughout all the phases, this high protein, no- carb way of eating appears. Dr Dukan’s theory.. Quite simply protein is a dieter’s friend, whilst fat and carbs are initially the foe. Pierre Dukan puts forward several good reasons to eat more protein- rich foods when trying to lose weight: Proteins are composed of long chains of building blocks called amino acids, which are linked with strong bonds that take a lot of effort to break. This means the body has to work really hard to process proteins and so they stay in the stomach longer than fats or carbohydrates. In turn, this means the stomach empties more slowly, helping to keep us fuller for longer so we find it easier to stick to our diet. Meanwhile, because the body has to work harder to break down proteins, it burns up more calories in doing so. So for example, when we consume 1. In contrast, the body only uses 1. This means if we eat 1,5. Weight Watchers Diet WARNING: Get real facts, side effects, results, ingredients & price. Read comments from people who use Weight Watchers Diet. 1 Calculate Your True Weight; 2 See Your Personalized Program; 3 Choose Payment Option; True Weight is a realistic, healthy weight that we can help you reach and. Dukan Diet ranked #37 in Best Diets Overall. 38 diets were evaluated with input from a panel of health experts. See how we. Weight Watchers is a very popular diet plan, in which foods are assigned points that you count every day. Is this plan a good option for you? Detox Smoothie Diet Recipes Belly Fat Burning Workout Men Fat Burning Workout To Do In Your Home Active Fat Burner Distributors Metabolic Fat Burning Weight Loss. My Dukan Diet Experience (I lost 52 pounds on this diet) by Marshall Brain. I started with the Dukan diet innocently enough. I had read about the diet and wrote an. Attack Phase Home » Dieting » Attack Phase. Every plan has to start somewhere, and the Dukan Diet kicks off with the Attack Phase. It lasts 5-10 days depending on. Complementing this high protein intake, carbs should be severely limited because they cause the secretion of insulin. Insulin controls blood sugar levels and encourages the storage of fat. Fat needs to be limited because it contains the most calories per gram, and it tends to eaten in combination with carbs like bread and pasta. Protein contains only half the calories of fat – just four calories per gram compared to nine calories per gram of fat. Fat only reduces our appetite a little and high intakes are linked with heart disease. Put simply, Dr Dukan says: “you cannot lose your own fat by eating fat from other sources.”How do I lose weight without cutting carbs? Weight Loss Resources helps you to lose weight while still eating your favourite foods. Our online food diary will help you achieve your weight loss goals with a healthy, balanced diet. Try it free for 2. How do I follow the Dukan diet? There are four phases to the Dukan regime: Phase 1: The Attack Phase. Made up of protein rich foods that are low in fat. This phase adds a few more vegetables everyday and some fruit. Most of the time you eat normally, but every Thursday, you follow a pure protein day by eating only foods allowed in the Attack Phase. Furthermore, you pledge to not use lifts or escalators, walk for 2. How much weight can I expect to lose? If you follow the Dukan regime Attack Phase for five days, you can expect to lose up to 7lb although you may achieve 1. If you start with three days of Attack, then you can expect to lose up to 5lb. For a one day Attack, you can expect to shift 2lb. Once you enter the Cruise Phase of the Dukan diet you can expect your weight loss to stabilise at around 2lb a week. What can I drink on the Dukan diet? You should have 1. It’s fine to use this in tea, coffee or herbal teas. Ideally, you should opt for mineral water that’s low in sodium, although tap water is still suitable. Diet drinks are also allowed. This means no alcohol, fruit juices or non diet fizzy drinks. You need to drink a lot more than usual on this diet because the breakdown of protein creates waste products such as uric acid. Plenty of fluid is needed to help the kidneys eliminate this from the body. Does the Dukan diet have any side effects? In the short term you can expect to experience similar side effects to the Atkins diet. When carbohydrates are absent, the body switches to burning fat as its primary source of fuel. This results in the production of substances called ketones, which can cause bad breath, a dry mouth, tiredness, weakness, dizziness, insomnia and nausea. In fact, Dr Pierre Dukan recommends avoiding any strenuous activities in the Attack Phase as you will probably feel so tired. As for bad breath and a dry mouth, Dr Dukan simply explains they signify you are losing weight and so should be welcomed as proof of success. He recommends drinking more to ease these symptoms. Constipation may also occur as a consequence of avoiding all carbs with the exception of a small amount of oat bran. Longer term, this plan may lead to nutritional deficiencies, which cause health problems in later life. For example, if you have 4. This lack of wholegrains,fruit and vegetables in your diet is likely to lead to a lack of antioxidants. Low intakes of which have been linked with a host of health problems ranging from heart disease and cancer to premature ageing and cataracts. As a safeguard, Dr Dukan recommends taking multivitamins, but research shows it’s far better to get our nutrients from food rather than pills. Meanwhile, some experts agree that very high intakes of protein may cause kidney problems or weaken bones. Are there any other bad points? There’s absolutely no room for flexibility with the Dukan diet. In the same way a medical condition might be treated with drugs that must be taken, Dr Pierre Dukan believes that people who want to lose weight need a prescribed set of rules and instructions that must be followed. The dieting phases of this plan (Attack and Cruise) are extremely limited so chances are the regime will get very boring with the result that many people will give up quickly. It’s almost impossible to follow the Dukan Diet if you have a vegetarian diet that avoids dairy and/or eggs. From a budget point of view, protein- rich foods such as meat, poultry and fish tend to be more expensive than starchy carbs, fruit and veg. This diet fails to teach people about the basic principles of a balanced, healthy diet, which science proves can help keep us healthy and free from disease. What are the diet’s pros? The Dukan diet is designed to enable people to lose considerable amounts of weight very quickly and this can be very motivating. It’s very prescriptive and gives dieters a strict set of rules - for some people this can be very effective. The lack of choice can make mealtimes easier to plan to some extent, if you can put up with the monotony. There’s no need to weigh food or count calories. The diet encourages people to cut out refined, processed, fatty and sugary foods and alcohol, all of which are low in vitamins and minerals – definitely a positive move. Unlike the Atkins diet, Dukan recommends considerably cutting down on fat and salt, both of which are important health habits to get into. Juliette’s verdict. This isn’t a diet for the faint hearted. It’s extremely limited in the types of foods that can be eaten during the actual . The result being that dieters are likely to rapidly fall off the wagon due to mealtime monotony and boredom. The Dukan diet is incredibly unbalanced and fails to follow healthy eating guidelines, which are designed to keep us free from illness. These guidelines are based on huge amounts of scientific research. In contrast, an extreme diet like this is unlikely to have been the subject of extensive studies and so the long- term affects remain unknown. Of course this plan will result in weight loss – and rapid weight loss to start with. This is because calories are seriously limited. Whilst in theory you can eat as much protein- rich meat and eggs as you want, ultimately, your taste buds will limit the quantity you eat as you quickly get bored with the same flavours. As a result, chances are you will struggle to eat more than 1,0. A large amount of the weight loss that occurs in the Attack Phase is due to a loss of water, which is bound with a reserve supply of carbohydrate called glycogen in the liver. In the absence of dietary carbs, the body rapidly uses up this supply of glycogen and so you also lose the associated water. Indeed, Dr Dukan says that in the first few days you can often see a slight weight change by the hour and in reality, this can only happen when changes in fluid are occurring. This also explains why one small deflection from the diet – a jam doughnut, for instance – can show an immediate increase of 3- 4lb on the scales. Those glycogen stores are quickly replenished, together with the associated water, which pushes up your weight. There’s certainly good evidence that protein- rich foods can help us to feel fuller for longer and so have a role to play in controlling our appetite. But increasingly, research is showing that we can achieve an even better hunger- fighter by combining protein- rich foods with high- fibre carbs – for example, scrambled eggs on wholegrain toast. It therefore makes no sense to focus solely on protein. It’s certainly a good idea to start enjoying protein- rich foods at each meal, but not in isolation. Having oat bran every day is also not something that most health experts would recommend. Oat bran contains phytates, naturally occurring compounds that can bind with minerals such as iron and zinc and reduce their absorption. It’s far better to boost fibre with higher- fibre starchy foods such as wholegrains, pulses and fruit and veg.
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