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Diet Review
The diet breaks down into four phases. In Phase One (the Attack Phase), you're allowed to eat unlimited amounts of protein from 2 to 10 days (depending on how much weight you have to lose). You'll also drink plenty of water and eat a tablespoon of oat bran (these two foods are staples throughout every stage in the entire diet plan.)
During Phase Two (the Cruise Phase), you'll alternate between eating unlimited amounts of protein one day and eating a combination of unlimited protein and non-starchy veggies the next day (until you finally hit your target weight). In Phase Three, (the Consolidation Phase), you'll continue to eat a combination of unlimited protein and veggies every day, but you'll add in a piece of fruit, a serving of cheese and two slices of bread (You're also allowed two cheat meals during the week.) You'll stay in this phase for five days per pound of weight you lost in Phase Two. Finally, in Phase Four, (the Stabilization Phase), you can eat anything you want, so long as you eat nothing but protein one day a week, eat three tablespoons of oat bran daily and walk 20 minutes each day.
Is the Diet Healthy?
In many respects, the Dukan Diet in a lot like the Atkins Diet with its' high-protein, low-carb approach. Unfortunately, that also means that dieters are subjected to the same issues that are typically associated with high-protein programs. Reducing your carbohydrates drastically can place your body in a state of ketosis, which leaves some people experiencing side effects that range from dizziness, nausea, constipation, sleepiness and even bad breath. Another issue is that you're never asked to count calories. Because you're allowed to eat as much protein-rich foods as you wish, it may be easier for some dieters to accidentally overeat.
On the plus side, the diet does encourage consuming a lot of water and non-starchy vegetables, so dieters might end up monitoring their hydration levels and eating more fiber than they would typically do following on a low-carb, high-protein diet.
What Do the Experts Say?
"When it comes to a diet's effectiveness, it's crucial to be able to see the research and science behind it to make sure that's it's sound, but this diet doesn't appear to be evidence-based," says Andrea Giancoli, MPH, RD, spokesperson for the American Dietetic Association. "The diet eliminates portion control, allowing you to eat what you want. That may sound attractive, but the diet is also highly restrictive when it comes to which specific foods you can eat. Even if you're able to eat as much food as you want (which isn't wise regardless), that kind of restriction can be become boring for many dieters fairly quickly."
Other issues that Giancoli found with the diet is that's it's nutritionally imbalanced. "Anyone with any type of health problems-such as kidney disease, diabetes, osteoporosis or cholesterol issues, for example-shouldn't consider trying it because being on this type of diet for even a short amount of time could be very dangerous," stresses Giancoli. Even though she feels there is less of a health concern for the average person, it's still not balanced enough because it doesn't include many essential good-for-you foods-such as whole grains, fruits, healthy fats
Who Should Consider the Diet?
Men typically have a better time sticking to high-protein diets (since they are more attracted to the notion of eating nothing but meat all day long), but any dieter that wants to see the effects of adding protein while cutting back bad carbs (such as white bread and rice) may find the diet revealing. Beyond that, it doesn't really teach many of the fundamentals that most nutritionists recommend for long-term weight loss, such as calorie counting and balancing your diet.
Bottom Line
If you don't abuse the 'all-you-can-eat' edict, consume the healthiest versions of high-protein foods as possible (such as fish or lean chicken), and try to select more nutritious veggies (such as broccoli and spinach) over the less nutrient-rich veggies you're also allowed to eat (such as celery and cucumbers), you might be able to make the diet healthier than it really is. But the elimination of many proven nutritional assets for weight loss and overall health (such as nuts, whole grains and fruits) make it difficult to back the program.
What You Can Eat
Oat bran, lean beef, lean chicken, lean ham, tofu, fish, eggs, fat-free Greek yogurt, cucumbers, lettuce, spinach, celery, tomatoes, onions, and broccoli.
What you can't eat
(For the first two phases) Butter or oil, sugar, starchy veggies, potatoes, bread, all types of fruit, and rice.
The diet breaks down into four phases. In Phase One (the Attack Phase), you're allowed to eat unlimited amounts of protein from 2 to 10 days (depending on how much weight you have to lose). You'll also drink plenty of water and eat a tablespoon of oat bran (these two foods are staples throughout every stage in the entire diet plan.)
During Phase Two (the Cruise Phase), you'll alternate between eating unlimited amounts of protein one day and eating a combination of unlimited protein and non-starchy veggies the next day (until you finally hit your target weight). In Phase Three, (the Consolidation Phase), you'll continue to eat a combination of unlimited protein and veggies every day, but you'll add in a piece of fruit, a serving of cheese and two slices of bread (You're also allowed two cheat meals during the week.) You'll stay in this phase for five days per pound of weight you lost in Phase Two. Finally, in Phase Four, (the Stabilization Phase), you can eat anything you want, so long as you eat nothing but protein one day a week, eat three tablespoons of oat bran daily and walk 20 minutes each day.
Is the Diet Healthy?
In many respects, the Dukan Diet in a lot like the Atkins Diet with its' high-protein, low-carb approach. Unfortunately, that also means that dieters are subjected to the same issues that are typically associated with high-protein programs. Reducing your carbohydrates drastically can place your body in a state of ketosis, which leaves some people experiencing side effects that range from dizziness, nausea, constipation, sleepiness and even bad breath. Another issue is that you're never asked to count calories. Because you're allowed to eat as much protein-rich foods as you wish, it may be easier for some dieters to accidentally overeat.
On the plus side, the diet does encourage consuming a lot of water and non-starchy vegetables, so dieters might end up monitoring their hydration levels and eating more fiber than they would typically do following on a low-carb, high-protein diet.
What Do the Experts Say?
"When it comes to a diet's effectiveness, it's crucial to be able to see the research and science behind it to make sure that's it's sound, but this diet doesn't appear to be evidence-based," says Andrea Giancoli, MPH, RD, spokesperson for the American Dietetic Association. "The diet eliminates portion control, allowing you to eat what you want. That may sound attractive, but the diet is also highly restrictive when it comes to which specific foods you can eat. Even if you're able to eat as much food as you want (which isn't wise regardless), that kind of restriction can be become boring for many dieters fairly quickly."
Other issues that Giancoli found with the diet is that's it's nutritionally imbalanced. "Anyone with any type of health problems-such as kidney disease, diabetes, osteoporosis or cholesterol issues, for example-shouldn't consider trying it because being on this type of diet for even a short amount of time could be very dangerous," stresses Giancoli. Even though she feels there is less of a health concern for the average person, it's still not balanced enough because it doesn't include many essential good-for-you foods-such as whole grains, fruits, healthy fats
Who Should Consider the Diet?
Men typically have a better time sticking to high-protein diets (since they are more attracted to the notion of eating nothing but meat all day long), but any dieter that wants to see the effects of adding protein while cutting back bad carbs (such as white bread and rice) may find the diet revealing. Beyond that, it doesn't really teach many of the fundamentals that most nutritionists recommend for long-term weight loss, such as calorie counting and balancing your diet.
Bottom Line
If you don't abuse the 'all-you-can-eat' edict, consume the healthiest versions of high-protein foods as possible (such as fish or lean chicken), and try to select more nutritious veggies (such as broccoli and spinach) over the less nutrient-rich veggies you're also allowed to eat (such as celery and cucumbers), you might be able to make the diet healthier than it really is. But the elimination of many proven nutritional assets for weight loss and overall health (such as nuts, whole grains and fruits) make it difficult to back the program.
What You Can Eat
Oat bran, lean beef, lean chicken, lean ham, tofu, fish, eggs, fat-free Greek yogurt, cucumbers, lettuce, spinach, celery, tomatoes, onions, and broccoli.
What you can't eat
(For the first two phases) Butter or oil, sugar, starchy veggies, potatoes, bread, all types of fruit, and rice.
