Wondering the secret behind Jennifer Lopez and Kate Middleton’s weight loss transformations? The American actor and British Royal reportedly follow the high-protein, low-carb Dukan diet devised by French doctor Pierre Dukan in the 1970s.
According to a 2021 study in the Journal of Food Science and Nutritional Disordersthis fashionable diet aims to reduce the intake of carbohydrates and fats in the first phase of the diet, with an exclusive intake of proteins, followed by three other phases, with the gradual and slow reintroduction of other nutrients such as fiber, carbohydrates and fats.
What does the diet involve?
The Dukan Diet has four primary phases. According to their official website, the attack phase comes first. It consists of pure protein and allows 68 protein-rich foods for immediate and noticeable weight loss.
The second is the cruising phase, aimed at reaching the actual weight. This phase adds 32 vegetables that can be selected from 100 natural foods. The average length of this phase is based on a 3-day schedule for each pound you want to lose, says DukanDiet.com.
The third is the Consolidation Phase, designed to avoid the effect of rebound weight gain, gradually allowing previously forbidden foods in limited qualities as well as 2 celebration meals per week.
The website says that this phase follows a schedule of 5 days per pound lost in the cruise phase. The third phase should also include a pure protein day on Thursday.
The Stabilization Phase is the last and most crucial, to be followed for the rest of life. It has 3 non-negotiable rules:
- 3 tablespoons of oat bran a day.
- 20 minutes of daily walking and choosing stairs whenever possible.
- After a pure protein Thursday.
Health risks associated with this diet?
The restrictive nature of the diet can lead to nutritional deficiencies, especially in vitamins and minerals found in restricted food groups, says Dr G. Sushma, Clinical Dietitian, CARE Hospitals, Banjara Hills Hyderabad.
Rapid weight loss can also increase the risk of gallstones, and people with pre-existing health conditions, such as kidney or cardiovascular problems, should exercise caution or avoid the diet altogether, he adds.
Who should avoid this diet?
“Pregnant or breastfeeding women, people with kidney, cardiovascular or other medical conditions should avoid the Dukan diet due to its restrictive nature and possible health risks,” warns the dietician.
Is the Dukan diet sustainable?
Dr. Sushma says that while some people may experience initial success with the Dukan diet, its long-term sustainability is questionable. According to her, severe restrictions on certain food groups can lead to feelings of deprivation and make compliance more difficult over time..
Also, the rapid weight loss experienced during the initial phases may not be sustainable in the long term without adopting lasting lifestyle changes.
busting myths
Dukan is a starvation diet and overly restrictive in nature
Dr. Sushma says that “although the Dukan diet is restrictive, it is not a true starvation diet. However, severe limitations of certain food groups can induce feelings of deprivation, which can lead to disordered eating patterns and make it difficult to ‘long-term adherence’.
High protein diets cause kidney problems
“Although there is limited evidence to support this claim in healthy individuals, those with pre-existing kidney problems should exercise caution and consult their health care professionals before embarking on a high-protein diet,” warns Dr. Sushma.
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