Celebrities such as Jennifer López and Gisele Bündchen have confessed to having done the Dukan diet, although, make no mistake, celebrities are always doing “nutritional pirouettes”, as demonstrated by JLo with her challenge of not consuming neither sugar nor carbohydrates for 10 days . But the famous ones are not the most indicated when it comes to evaluating a diet to lose weight and in the case of the Dukan diet, positions are found, with staunch defenders and bitter detractors.
The biggest criticisms of the Dukan diet
The reality is that its creator, Pierre Dukan, was expelled from the French College of Physicians for commercially promoting his method and that the Spanish Agency for Food Safety and Nutrition has put it on its list of non-recommended diets. Even so, it remains one of the most sought after weight loss regimens on the networks.
Is the Dukan diet dangerous for health?
Although it has been demonized, one of the best known nutrition disseminators in our country, Luis Jiménez, assures in his El Centinel blog that "there is little scientific evidence that shows that following this diet for a limited time will cause a problem of health in healthy people ".
- However, it does not believe that it is a panacea either, because "the principles on which it is based are not sustainable in the long term." In fact, Jiménez is radical in stating that the diet does not work.
What is the Dukan diet?
The Dukan diet is a diet that prioritizes the consumption of proteins (meat, fish, seafood, eggs …) ahead of other food groups such as carbohydrates and fats. At the same time, it has phases in which the consumption of fruit and vegetables is reduced or eliminated. If you are looking for a healthy protein diet, here is one to follow two weeks and lose weight.
The Dukan diet restricts the foods that can be eaten, but not the quantities, which are free. What happens is that this is a bit tricky, because you can eat hamburgers without limit, but by doing it without being able to accompany them with bread, french fries or even vegetables, how many hamburgers will you really eat?
It is divided into 4 phases, the duration of which depends on the weight to be lost. We present them to you one by one.
Dukan Diet Phase 1: Pure Protein Phase (pp) or Attack Phase
Only protein foods (meat, fish, shellfish, egg, tofu and seitan) are eaten at will. Proteins are of animal origin, with the exception of tofu and seitan. In addition, Dukan says that you should take 1.5 tablespoons of oat bran a day, for example, making a pancake. In fact, Dukan's oatmeal pancake is one of his most famous recipes.
Dukan is radical when it comes to fats. In fact, among the foods authorized in this phase are neither olive oil nor any other type. Only vinegar, lemon juice, aromatic herbs and spices. And authorized dairy is always skimmed or 0%. Of course, it cannot be fried.
If you want to do it - something that we do not consider necessary at CLARA - keep the following in mind:
- Avoid pulling on red and / or processed meat. For many people, Dukan is synonymous with eating meat at will, but this is anything but healthy. Red meat is the least recommended, so it is better not to abuse it in any case. The World Health Organization does not recommend taking it more than once a week.
- Prioritize the consumption of fish and eggs.It is a very complete protein but leaner. Also don't forget mollusks and crustaceans.
- Include tofu and seitan in your menus. To avoid within what fits the excess of animal protein, resort to them.
How long does this phase last?
It depends on the weight you need to lose, but if it's less than 5 kilos, it's only one day. And if they are more than 5 kilos, our recommendation is that you do it with the supervision of a doctor or nutritionist.
Example menu for the pure protein phase (which is the same as for the pure protein day)
- Breakfast: Dukan oatmeal pancake + egg scramble + yogurt + tea, coffee or infusion
- Lunch: Steamed mussels + baked hake or roast beef + fresh cheese
- Dinner: Smoked salmon + smoked tofu + skimmed yogurt
Dukan Diet Phase 2: Cruise Phase
Pure protein days alternate with other protein + vegetables (PV). Lasts until you reach the desired weight. The alternation of each phase depends on each person, on the weight to be lost, on whether or not they suffer from constipation … Dukan used to recommend five of PP and another five of PV, but then he preferred the alternation of 1 day of PP and another of PV, because it is easier to follow.
- What vegetables are allowed. All except avocado, peas, beans, potatoes or corn. Carrots or beets are authorized but not abused and only in one meal a day.
- Cooking. The griddle is prioritized in non-stick pans so as not to use oil, the oven or steam. Does not recommend frying.
- Oil is still prohibited. Dukan only recommends paraffin oil, but it wouldn't be our option. To dress the vegetables, just vinegar, lemon or yogurt sauce (yogurt beaten with mustard or aromatic herbs and a few drops of lemon).
How long does this phase last?
Until you have reached the weight you want.
Cruise phase menu example
- Breakfast: Oatmeal cake + York or turkey ham + a tub of 0% fresh cheese + tea, coffee or infusion
- Lunch: Roasted vegetables + beef burger + skimmed yogurt
- Dinner: Vegetable soup + baked sea bass + skimmed yogurt
Dukan Diet Phase 3: Consolidation Phase
In this phase, you can eat foods that until now were prohibited but with limitations.
- You can eat fruit, but only 1 piece (less grapes and nuts)
- You can eat 2 slices of whole wheat bread
- You can also eat 40 g of hard cheese a day
- Once a week you can have 1 serving of pasta, rice or lentils.
- It has been done for 1 day of pure protein (PP). And there is a weekly free meal. Be careful, it's a meal, not a day. In this meal you can eat the first, second and dessert you want, but without repeating. You can accompany it with a glass of wine.
This phase, in turn, has a second part (it is not very clear what is different from the first part of the consolidation phase and from the second), in which 2 pieces of fruit can be eaten instead of one; 2 servings of pasta, rice or lentils a week; and 2 gala meals.
How long does this phase last?
They are 10 days of consolidation for each kilo lost in the two previous phases. Therefore, if you have lost 4 kilos, it is 40 days following the third phase. As we told you, we do not know very well if 20 are from the first part of phase 3 and 20 from the second part of phase 3 or the subdivision is a function of other factors.
Sample Consolidation Phase Menu
- Breakfast: 1 slice of whole wheat bread + 1 tub of 0% fresh cheese + tea, coffee or infusion
- Lunch: Roasted asparagus + roast chicken + 1 slice of whole wheat bread + 1 fruit
- Dinner: Pumpkin cream (without cream) + smoked salmon + oat bran pancake + skimmed yogurt
Dukan Diet Phase 4: Stabilization Phase
Dukan considers that it is the return to nutritional "freedom", without any prohibition and it will be possible not to gain weight again just by taking into account these 3 rules:
- Rule 1. Make 1 day of pure protein (PP) weekly
- Rule 2. Every day eat 3 tablespoons of oat bran
- Rule 3. Walk 30 minutes
How long does this phase last?
This will be your way of eating forever.
If you are going to do the diet, keep in mind
- How many meals to make: Dukan advises to have three main meals, breakfast, lunch and dinner. But it authorizes you to make one or two snacks that can be skimmed yogurt, boiled egg, jerky, York ham or turkey (100% meat, without starch or other additives …). These foods can be accompanied by tea, coffee or infusions.
- Take oat bran every day: Dukan advises taking 1 to 2 tablespoons a day in the early phases and not reaching 3 tablespoons until the stabilization phase. In addition, it recommends that it be an unrefined bran and that it does not contain the germ.
- What you can drink … Dukan "forces" to drink 1.5 liters of liquid a day and authorizes drinking water, infusions, teas, coffees and sweetened drinks with or without bubbles. We do not agree with the "abuse" of the sweeteners in the method, so we have not incorporated typical Dukan desserts such as custard, cakes, etc. Only when you are entitled to gala meals can you have a glass of wine.
- Salt shaker, at bay. Dukan does not advise salting foods too much - and since he does not use precooked or ultra-processed foods - his diet is low in salt. You prefer that the flavor of your food is enhanced with aromatic herbs or spices.
- You have to exercise every day. In the attack phase, the French doctor recommends walking at least 20 minutes a day; in the following, 30 minutes; And if you stagnate, move to an hour a day for at least 3 days in a row. Of course, if you want to add more activities to walking, you are free to do so and Dukan encourages you to do so, but without ever neglecting your daily walk.
What we like about the Dukan diet
- It makes you cook. One of the best things about the Dukan method is that it "forces" cooking, which gives importance to homemade food, thus avoiding precooked and processed foods. They are famous recipes such as bread or Dukan pancake.
- "Forces" to exercise. Dukan considers walking "a weight loss drug," and recommends walking 30 minutes a day and forgetting about elevators. Anyway, a little more sports activity does not hurt.
- You can enjoy "free meals". Even in the third phase, it is important to be able to fit in with dieting and leading a social life.
- Avoid sugar. Sugar does not contribute anything, and by producing highs and lows in glucose it leads us to have "attacks" of hunger. Have you done our test on added sugar in food?
- We like their "superfoods". We like oat bran, which is satiating, has a mild laxative effect and helps control cholesterol; agar-agar, a seaweed to make jellies and that regulates intestinal transit and limits fat absorption; their konjac paste, a tuber with very few calories; or defatted cocoa, all the virtues of chocolate, without any fat. If you want to know more, here we tell you the highlights of the superfoods that the Dukan Diet has popularized.
What we criticize about the Dukan diet
- We lack vegetable protein. The WHO says that 75% of protein should be of plant origin (legumes, cereals, nuts and seeds) and only 25% of animal origin, but Dukan only considers the latter, with a small concession to tofu and seitan.
- It has a rebound effect. The last phase of the method only proposes to eat again "normally" following the 3 precepts that we have explained at the beginning. As the previous phases are very restrictive, upon reaching this one, the body compensates for the previous deprivations and instead of stabilizing the weight, it shoots up. And let's face it, you can't eat your whole life like you were in the consolidation phase.
- It ends up boring. As much as you like meat, always eating a single hamburger without bread or accompanied by ham or tuna does not make the diet attractive.
- Sweetener abuse. Many Dukan dessert recipes use sweeteners, and these have not been found to help you lose weight either, as they affect the microbiota. Better to eat fresh fruit instead.
The healthy version of the CLARA Dukan diet
We think that we must increase the consumption of vegetables and fruit and not exaggerate with proteins (go from 120 g per serving to 150 g, for example), balancing animals and vegetables. And moderate the consumption of cereals - always whole grains - or fats.
What to eat in Clara's version
- In the early stages: If you want to do the early stages of Dukan, our advice is to keep them short. Do not do more than 1-2 days the first and no more than 1-2 weeks the second.
- In the third phase: You can follow it until you reach the desired weight, whether or not you do the pure protein day. But instead of 1 take 2 pieces of fruit and consume bread, pasta, rice or potato in the main meals in side portions. And 2 or 3 times a week, have a handful of nuts.
- In the maintenance phase: Following our advice for phase three, add 1 or 2 free meals a week.
If you want to do CLARA's healthy version of the Dukan diet, here is a downloadable menu so you can do it easily. You have the downloadable files in two formats, jpg and pdf, to make it more convenient for you. And, of course, they are completely free. But if you want to lose weight fast in another way, check out this diet that we have prepared.
Download healthy Dukan diet menu in jpg
Download healthy Dukan diet menu in pdf
