Diet Dukan, how to quickly lose weight without hunger

Losing weight is difficult to do. When the weight was successfully dropped, it defended it more difficult. A Dukan Diet is claimed to lose weight in a short tempo. Interestingly, the weight will be awake and you are also not as easily hungry as on other diet programs.

Dukan Diet is a diet high in protein and low in carbohydrates. Although low in carbohydrates, this diet is not like the Atkins diet and the keto diet that suggests fatty food consumption. Carbohydrates and fats are dietary strain in Dukan diet. However, you are allowed to eat as much as you want, including even calorie food, as long as the food includes the Dukan diet list.

Dukan Diet Phase

Dukan Diet
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His creator, Pierre Dukan, a physician and nutritionist from France claimed the Dukan diet could lose weight by 5 kg in just one week. The key to weight loss diet Dukan is to consume high protein foods, oatmeal, white water, and a quick walk of at least 20 minutes. The Dukan Diet is divided into three phases:

Attack (1-7 days)

At this stage, you will rely heavily on protein intake. You can consume but in a limited number of animal proteins. The attack stage can last for 1-7 days depending on how much weight you want to be lowered. You are also required to consume 6-8 cups of water and 1.5 tablespoons of oatmeal per day. In this phase, you should also start to familiarize yourself with a quick 20-minute walk every day. The list of foods that can be eaten in the attack phase are:
  • Fish and clams.
  • All meat types include chicken, goat, cow, lamb, and pork. It is permissible to eat chicken but not with the skin.
  • Vegetable proteins like tofu, Soya, and soybeans.
  • Shirataki is a traditional Japanese noodle made from the Konjac tuber. If you do not find it, you can replace it with konjac jelly that is widely circulated on the market. Cook without adding sugar.
  • Fat-free milk and dairy products, such as yogurt, cheese, and cream.
  • 1.5 tablespoons oat bran.
  • Egg.

List of foods to avoid:

  • Vegetables.
  • Fruits.
  • Carbohydrate sources besides oatmeal.
  • Fat.
  • Crazy
  • Alcoholic beverages.

    Cruise (1-12 months)

The Menu in the cruise phase is also more varied, for example, the first day of eating protein without fat, then the second day of protein with vegetables. The intake of oatmeal increased to 2 tablespoons every day. So is the duration of a fast walk that becomes 30 minutes per day.
The duration of this phase depends on how much weight you want to be lowered. For every 1 kg valid 6 days program. So if you want to lose as much as 10 kg, then you have to undergo a cruise stage for 60 days or 2 months. List of other foods that can be eaten on the cruise phase:
Starch-free vegetables such as broccoli, cucumber, eggplant, bean sprouts, spinach, tomatoes, mushrooms, carrots, lettuce, beans, pumpkin, and chicory.
  • Animal proteins include chicken meat, goats, cows, sheep, and pigs.
  • Fish and clams.
  • Vegetable proteins, such as tofu, Tempe, and soybeans.
  • Fat-free milk and dairy products, such as yogurt, cheese, and cream.
  • Shirataki.
  • Eggs. In this phase, it is also advisable to adequately drink water. While the reflection is equal to the stage of attack, plus vegetables containing starch, such as corn and potatoes.


After two previous stages focusing on weight loss, this last phase was designed to maintain weight. You are precisely allowed to eat more types of food, as long as according to the following rules:
  • You are required to consume food that is on the list of food at two stages of attack and cruise, but with the provision of meat only consumed 1-2 times a week. Also, you are allowed to eat 1-2 servings per day, non-starchy vegetables, 2 slices of wheat bread per day, and a bit of carbohydrate and fats. But every day of the week, you are only allowed to consume protein. Don't forget to keep eating 2.5 tablespoons of oatmeal every day.
  • Although you are allowed to eat fruits, you should not eat wine, bananas, and cherries because of the high sugar.
  • To maintain weight, do a 25-minute quick walk every day.

How a Dukan Diet works in losing weight

This is the reason why the Dukan diet is effective and quick to lose weight:

  • Calories on protein are lower than fat.
  • Since only a few carbohydrates go into the body, the body will use a fat reserve to produce energy. In other words, the body is forced to burn fat.
  • The Protein makes the stomach fast satiety so you eat less. Protein can also make satiety longer so that appetite can be awake.
  • Proteins are thermogenesis, which can increase heat production in the body. This means it takes more energy to protein metabolism, so more calories are burned to digest protein.

Dukan Diet is not recommended to be run by people with kidney disease, heart pain, diabetes, and pregnant and nursing women. This is because the risk may outweigh its benefits.

Excess protein in patients with kidney disease can strengthen the risk of kidney stones and feared to be able to strengthen the work of the kidneys. Other side effects that can occur when undergoing Dukan diet are flatulence, nausea, headache, constipation, and weakness. While high protein diets can inhibit the production of insulin needed by diabetics. However, further research is needed to prove this.

Dukan Diet can indeed help you to lose and maintain weight. But by undergoing this diet, you will lack other important intake gained from other foods, such as fruits, wheat, and nuts. There have been no studies proving the safety of Dukan diets in the long term. Therefore, you are advised to consult with a nutritionist doctor before undergoing Dukan diet.

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