Dukan Diet: Pros and Cons
Pros of Dukan Diet:
• No food allergies or intolerances • No sugar, salt, fat, gluten, dairy or alcohol intolerance • No hormone problems • No weight gain or loss • Low cholesterol level
Cons of Dukan Diet:
• High protein content • Can cause digestive issues if not consumed in moderation • High calorie content (over 1,000 calories per day) • May cause constipation
How to Eat Dukan Diet:
The following are some tips for eating dukan diet. This information may prove useful if you are thinking about trying dukan diet.
Dukan diet allows you to eat eggs. You can have eggs any style for breakfast.
You can also add vegetables to your eggs.
Lunch on dukan diet consists of lean meat, fish, or shellfish. You can also have vegetables and a tomato based salad dressing.
Dinner should be a combination of lean meat, fish or shellfish. You can also have vegetables with your dinner.
Add a bit of cheese for flavor. Dukan diet also allows for one low calorie dessert.
You can have as many snack as you want. You can have 1 fruit, 1 vegetable or 1 bread stick per snack.
You can also have a dessert if you are really hungry.
Dukan Diet Foods List:
Below is a list of dukan diet food that you can eat on dukan diet.
Cheese (Mozzarella, Gouda, Cheddar, Swiss, Feta, Blue, Edam, Ricotta)
Eggs (Boiled, Scrambled, Sunny Side Up, Over Easy, Hard Boiled)
Lean Hamburger (1/4 lb)
Lean Ham (1/4 lb)
Lean Hot Dog (1)
Low Fat Ice Cream
Low Fat Italian Dressing
Low Fat Ranch Dressing
No Salt Seasoning (Salt Free)
Pork (Chops, Roast, Tenderloin)
Turkey (Light, Dark)
Here are some snack suggestions that you can eat on dukan diet.
Low-Fat Cottage Cheese with Sliced Tomatoes
Celery Sticks with Cream Cheese and Sliced Almonds
Grilled Chicken with Salsa
One hard-boiled egg
1 oz of fat-free Pringles
1 small apple
3 cups of air popped popcorn
2 cups of plain popcorn
Dukan Diet Side Effects:
When you are on dukan diet you are allowed to eat as many low-calorie foods as you want. You are limited to 1-2 eggs, 4 oz of turkey or chicken, and 3 cups of non-starchy vegetables per day.
The side effects of dukan diet are usually temporary. They can include headaches, nausea, diarrhea, constipation and bad breath.
Most of these side effects disappear within a couple of weeks.
Dukan Diet Concerns:
The following are some concerns about dukan diet.
May lead to an eating disorder
Can be monotonous
Risk of over exercising
Eating at restaurants can be difficult
Dukan diet allows you to eat large quantities of meat. This can lead to high cholesterol, and not getting enough nutrients.
Dukan Diet Successes:
On dukan diet you are allowed to eat as much as you want. Most people find that after a couple of weeks on dukan diet that they naturally begin to eat less.
Once you have reached your goal weight you can slowly begin adding new foods into your diet.
Dukan diet has had some impressive success for people who follow it. Some people report losing up to 10 pounds the first week.
Others report losing up to 2 pounds per day. Most people on dukan diet report losing 1-2 pounds per day.
Dukan Diet Recommendations:
The following are some recommendations for people who want to try dukan diet.
Do not use dukan diet as the only way of losing weight. There are many fad diets that involve quick weight loss.
Most of them are unhealthy and almost all of them are not effective ways of losing weight in the long-term. Use dukan diet to jump start your weight loss. After reaching your goal weight you should begin exercising and change your eating habits.
Avoid eating while you are stressed out or depressed. Many people turn to food when they are feeling down.
If this describes you then you probably eat a lot more than you realize. After reaching your goal weight you should work on facing your problems instead of avoiding them with food.
Make sure to get adequate amounts of fiber, vitamins and nutrients. When you are on dukan diet it is very easy to not get enough nutrients.
Therefore make sure to eat a piece of fruit with every meal, and take a daily multivitamin.
Make sure to exercise while on dukan diet. This is important for many reasons.
It boosts your metabolism, it keeps your muscles from atrophying and it keeps your energy levels up.
Dukan Diet Myths:
The following are common myths about dukan diet.
Dukan diet is just another fad weight loss diet.
The only way you can lose weight on this diet is if you starve yourself.
Dukan diet will make you healthier.
Dukan diet is only beneficial for pregnant women and new mothers.
Dukan diet is not just another fad weight loss diet. While it is a restricted diet, it does allow you to eat as much as you want.
Most people do not follow the diet guidelines and instead eat far more than they should.
Dukan diet does not cause you to starve yourself. You are allowed to eat as much as you want, but you must eat the right combination of foods.
Dukan diet is not proven to make you healthier. Many of the foods allowed on dukan diet are high in saturated fat and cholesterol.
Dukan diet is beneficial for everyone, not just pregnant women and new mothers.
The Cabbage Soup Diet
The cabbage soup diet is a diet where you are allowed to eat cabbage soup and little else for a few days. The diet is extremely low in calories and fat, but it is not known how effective the diet is.
The cabbage soup diet is very simple. You can make the soup in large batches and eat it all week.
The cabbage soup diet is extremely low in calories and nutrition. Most experts agree that you need at least 1300 calories a day to maintain your weight.
This diet provides far less than that.
There are also not many foods allowed on this diet. Most people get tired of eating the soup after a few days.
The cabbage soup diet can be dangerous to your health if done incorrectly. Most diets have some risks, but the cabbage soup diet is especially dangerous because you are practically starving yourself.
How It Works:
The cabbage soup diet is a week long diet where you make and eat nothing but cabbage soup. That’s it.
There are a few variations of the diet, but they all involve eating cabbage soup until you have lost as much weight as you want.
The cabbage soup diet has been around for decades. It was extremely popular in the 70’s, but then faded into obscurity.
Recently it has gained a little popularity, but it is still considered to be a fringe diet.
There is really no proof that this diet works. The common belief is that you can lose a few pounds if you follow this diet, but the weight is not likely to be kept off.
Losing weight quickly usually means that you are losing muscle tissue or fat, not just water weight. This means that your weight can bounce up and down while on this diet.
Even if you do lose weight quickly, the weight is likely to return when you start eating normal again. Some people become so fearful of food after doing this diet that they become bingers.
The cabbage soup diet can be extremely dangerous to your health. When you eat less, your body senses this and slows down your metabolism.
Your body also goes into panic mode because it thinks there is a food shortage. This causes intense hunger when you return to a normal diet. These two things usually lead to binge eating and more weight gain. Most people who do this diet over a long period of time gain back all of the weight they lost and then some.
In addition, this diet doesn’t provide the things your body needs to survive. You can drink all the cabbage soup you want, but without any other nutrients or vitamins you are asking for medical problems.
As if this wasn’t bad enough, the cabbage soup diet can cause gallstones and liver problems.
The cabbage soup diet also contains a lot of salt. Most diets that are this low in calories usually contain a lot of salt to make the food more palatable.
But with the cabbage soup diet, you are getting an extra boost of sodium. This is extremely dangerous for people with heart problems or high blood pressure.
There are no benefits to this diet. A lot of the claims that are made for this diet are completely false.
There is no scientific evidence that this diet works at all.
The only benefits are the ones that you make for yourself. If you have a lot of willpower, you can lose weight.
The diet won’t do it for you though.
Your body is designed to last a long time. That means that starving it will only make it hold on to the fat in case the starvation becomes a permanent condition.
Your body also has a tendency to maintain its current weight. Most of the weight you do lose on this diet is water weight, not fat. This means that when you go back to eating normally, the weight comes right back.
Making It Work For You
There is no diet that works for everyone. Many people can eat all the junk food they want and not gain an ounce.
Others can’t walk by a bakery without getting a sugar rush and putting on a few pounds.
The key to losing weight is finding a way of eating that you can stick with. Most people who want to lose weight try one diet after another with no results.
The problem isn’t with the diets; it is with the person who is using the diet. Find a diet that seems like it will work for you and then make up your mind to stick with it.
You can’t expect to eat whatever you want and exercise to lose weight. That rarely works in the long term.
The best way to diet is to change your permanent eating habits. This means eating foods that are good for you most of the time, not just when you are dieting.
When choosing a diet it is also important to look at your lifestyle. If you need to eat on the go, find a diet that works with that.
If you have to do a lot of cooking from scratch, find a diet that is easy to prepare.
You should also think about how much weight you need to lose. If you need to go from obese to just overweight, a diet with a lot of vegetables and fiber is the way to go.
If you need to lose a lot of weight quickly, you will have more success with a diet that is lower in fiber and has fewer vegetables.
You should also look at long-term health when deciding on a diet. A diet that works short-term but has long-lasting negative effects is not a good idea.
Diets don’t need to be complicated, just find one that works for you and stick with it.
More On This Topic How to: Get the Most Out of Your Workouts
Start by avoiding fad diets. A fad diet is any diet that promises fast and massive weight loss in a short period of time.
No diet can live up to that. Fad diets also tend to be unhealthy so you not only will you not lose weight but it is likely you will gain.
Weight loss is a difficult process. You have to burn more calories than you take in.
It is that simple, but also that difficult. If it was easy, everyone would be doing it and there would be no obesity problem. If you want to lose weight, you need to change your diet and exercise.
There are many diets out there that will work depending on your personal situation. Diets come in three general types: low fat, low carb, and low calorie.
You should pick one that works for you and can be maintained long term. You also need to modify your exercise program. Increase the amount that you are exercising and try different activities.
There is no one perfect diet. You need to find one that you can stick with and modify it based on your needs.
Eating right and exercising isn’t just good for losing weight, it is good for your health in general. You will feel better about yourself and have more energy.
You will also lower your risk of obesity related diseases like heart disease or type II diabetes.
More On This Topic How to: Get the Best Workout for You
The first thing you need to do is learn about your body. Record your current weight and measurements.
This isn’t something you have to do everyday; once a month is plenty. Doing this will let you see improvements overtime which is very motivational. It will also keep you honest about your diet and exercise.
The next step is to find an exercise program that works for you. The one listed on the site is a well balanced program that will work for most people.
Find something that you enjoy doing. If you hate running, then find an alternative (cycling, swimming, walking, etc).
You need to work your way up to 30 minutes of exercise at least 5 times a week. You should also do some low intensity activity for 60 minutes a day (besides the 30 minutes of exercise).
This can be broken up into two 30 minute periods or three 20 minute periods.
Going from 0 to 30 minutes of exercise a day can be hard but you will feel great once you get past that initial barrier. Working out should make you feel good, not miserable.
Addressing your weight is just the first step to a healthier lifestyle.
The last step is to modify your diet. The easiest way to cut calories is to reduce your portion sizes while maintaining a balanced diet.
You can also eliminate certain foods from your diet. The best places to start are sweets and alcohol.
Foods you should eat in moderation or avoid altogether:
Alcoholic Beverages: Calories in alcoholic beverages vary widely. More importantly, they directly affect your decisions.
A few too many beers can lead to bad choices at the dinner table.
Don’t go overboard, have a few but don’t make them the highlight of the meal.
Fried Foods: The processing required to make foods like french fries, fried chicken, and most fast food leads to a large amount of trans-fat being produced. Trans-fats cause your body to not respond to insulin properly.
This causes your body to store calories as fat instead of burning it for energy. Take it easy on the deep fried foods.
Added Sugars: We all enjoy a little sugar in our foods but some manufacturers add a lot more than your body needs. Most times you can substitute some of the sugar they put in with a little bit of spices and you won’t even notice the difference.
Exercise isn’t hard and eating right doesn’t always need to be either. Try out these tips and you will begin to see positive changes in your life.
If you are really serious about changing your life then changing your mindset is the first step.
You can do this, no excuses. Good luck and be healthy!
Congratulations! You have completed the guide. If you put in the work and follow this guide, then you will be well on your way to a happier and healthier life.
However, this is just the beginning. Your life is what you make of it.
Continue to learn and grow so that you can live your life to the fullest!
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When you think about it, you are alive at one of the most exciting times ever. You get to see the discovery of incredible new things every day as mankind pieces together how the world works.
With this new knowledge also comes the ability to improve yourself, both physically and mentally. You can live a life that people 300 years ago wouldn’t have believed possible.
This is the beginning of your journey. It will not be an easy one and it will not be quick.
But if you follow this guide and put in the work, I guarantee you will be satisfied with the results.
This section is usually just a list of random awards that I congratulate myself for achieving. But since this is a guide for better living, I thought it would be more appropriate to award you, the reader.
You deserve it, you’re awesome.
Your prize is knowledge!
And by knowledge I mean a Certificate of Achievement, which you can proudly display on your wall to let others know that you’re awesome.
Congratulations and thanks for reading!
This section will cover some common questions that you, the reader, may have about this guide. This section will also cover some of the reasoning and evidence that went into the writing of this guide.
You might not read this, but I’m writing it anyway.
Is this guide for men or women?
I wrote this guide with the intention of reaching and helping the most people. Gender is a social construct and I acknowledge that there are minor biological differences between men and women but they are few and far between. This guide can be followed by men and women because the actions and choices covered are universal.
If you find that the guide is telling you to do something that you wouldn’t normally do, then please disregard it. This guide is just a guideline to help you make your own choices.
Alright, enough of that. Let’s get on with the questions.
What are your qualifications?
I’m glad you asked because a lot of people don’t realize how hard I work.
I’m not a medical doctor, but I play one on the internet. I’m not a nutritionist, but I have read hundreds of books on the subject.
I’m not a professional athlete or bodybuilder, but I’ve done extensive research on both. I’m not a professional writer, but I’ve read hundreds of books on writing to make my choice of words effect how you, the reader, think.
What this all means is that I have spent years studying various subjects to come to the conclusions that I have. This guide is a combination of everything I have learned in my studies and from other people through my life.
I have spent years studying and putting this all together. Take it or leave it, I am proud of what I have accomplished.
How long does it take to see results?
Everyone is different. Some people will see results as soon as they start the program. For others, it may take months. The time it takes to see results depends on you and your current diet and exercise plan.
If you follow the guide as-is, then you should see at least some results in a week. Within a month many people experience a transformation in how they feel.
It will take at least six months before you will see your maximum results. I’ve seen people continue to improve for years with the right mindset and dedication.
Also, your results may vary.
What do you mean my results may vary?
I’ve said it before and I’ll say it again, everyone is an individual. This guide is mostly universal but there are always those who may not fit the mold. You may be one of those people.
What are some of these actions that I can take to gain these benefits?
There are many things you can do in your everyday life to get the most out of this program. Here are some of those things.
Get seven to eight hours of sleep every night.
Set your alarm clock and wake up without hitting the snooze button.
Eat the listed foods on the meal plan.
Consume protein before and after your workouts.
Do the daily challenges every day.
Make the right choices and follow the tips provided.
Do the stretches on day 31 of the program.
Go to bed early and wake up early.
Do the breathing exercises whenever you feel stressed out.
Buy the vitamins that are listed in the guide.
Drink plenty of water every day.
Buy a protein shake or buy a low-carb meal every day.
Buy workout gloves and workout headphones.
Join a gym or purchase dumbbells with the weight that you need.
Get one set of small, medium, and large water bottles.
Don’t eat high carbohydrate foods, sugar, grains, or starch.
Don’t eat processed food.
Exercise every day if possible.
Get some exercise partner to keep you motivated.
I’m not trying to sell anything.
I’m not selling anything or promoting any company. This guide is free for anyone to use, so I don’t gain anything from you buying some product.
I just want you to become the best version of yourself.
If you see something that needs to be fixed, then tell me and I’ll look into fixing it.
How long is this guide?
Right now, this guide is about 25,000 words. That’s more than enough information to transform your life. Follow every direction and you will succeed.
What kind of guarantee do I have?
You have a 60 day guarantee. If by day 60, you aren’t satisfied with the results, then please contact me and I will personally work with you to help fix whatever is a problem.
You can contact me by commenting on this post or message me on reddit. My username is /u/xdavidx.
What are the requirements?
There aren’t many requirements but here a few.
You are an adult and capable of making your own decisions.
You are able to set your alarm clock on nights where you need to wake up early.
You want to get in the best shape of your life.
You’re able to lift weights and do some exercise.
You’re able to eat healthy.
You have a few weeks to complete this task.
You’re able to read and comprehend English words.
You have money to buy supplements or food.
Even if you don’t have much of the requirements, you can still do this. I believe in you.
What’s the worst that could happen?
If you follow this guide, you could end up with a six pack. You could also die.
Seriously, if you follow this, you could end up gaining a lot of weight and not losing any. However, following this will most likely help you out.
If you don’t gain weight, that’s great. If you do gain weight, you will have gained a lot of muscle and lost some fat, which is good as well.
NOTE: By using this guide, you agree not to hold the creator responsible if something goes wrong.
Yes, I agree.
No, I’ll find my own way.
Sources & references used in this article:
- The Truth About The Dukan Diet (AC Soto – 2013 – books.google.com)
- Fad diets: lifestyle promises and health challenges (K Miller, T Tedrow)
- Encyclopedia of Diet Fads: Understanding Science and Society: Understanding Science and Society (J Khawandanah, I Tewfik – Journal of Food Research, 2016 – pdfs.semanticscholar.org)
- Dietary fibre regimen to modulate weight management: A pilot intervention based on fibre rich fruit-mix (FRFM) (M Bijlefeld, SK Zoumbaris – 2014 – books.google.com)
- Paleo Diet-Good or Bad? An Analysis of Arguments and Counter-Arguments (J Khawandanah, I Tewfik – … of Food, Nutrition and Public Health, 2017 – search.proquest.com)
- Implementation of the vegan diet amon in metro citie (J Davidson – 2013 – books.google.com)