Many people have been constantly asking about the effects and benefits of the Dukan diet. As people are hearing more and more success stories of this amazing diet, the curiosity is understandable. This diet regimen has proven extremely effective for those who have previously struggled to lose excess weight with other forms of dieting products. However, the majority of queries coming to us are regarding the effectiveness of the diet and how soon do you notice the weight loss. As with any other dieting product, numerous people have also asked us whether the diet is safe and the kind of results that users can expect from following it.
Let’s take a detailed look at the effectiveness of the Dukan diet, how successful it is, and how much weight can you lose with continuous use.
How effective is Dukan Diet?
“Does Dukan diet actually work?” is the most frequently asked questions by our readers. It is natural to be skeptic and wary of any new diet product that you hear about despite there being so many success stories doing the rounds on the internet. However, if you understand the science behind the Dukan diet, you’ll notice the effectiveness of this weight loss solution.
Some of the common facts and features of Dukan diet are:
- Composition of the body (such as gender, weight, height, body fat percentage, etc)
- Metabolism (whether fast or slow)
- Overall health conditions (whether suffering from any underlying medical conditions or not)
- Level of daily activity
- Normal diet (type of food you eat)
- Adherence to the diet
- Ability to maintain energy levels throughout a normal day
What can you have on the Dukan Diet?
The Dukan diet emphasizes on eating loads of oat bran and protein in its four phases, which are:
- Attack Phase (Days 1 to 10) – During the initial phase, you can eat all the lean proteins that your body can handle comfortably. This phase also requires you to eat at least 1.5 tablespoons of oat bran and have at least 6 cups of water every day.
- Cruise Phase (Several months) – During the second phase, you need to add unlimited amounts of non-starch vegetables to your daily diet. Additionally, you need to have 2 tablespoons of oat bran daily.
- Consolidation Phase (5 Days for every pound lost) – In the third phase, you need to eat vegetables every day, in addition to a piece of fruit, 2 slices of whole-grain bread and a serving of hard cheese. This phase also requires you to eat 1 to 2 servings of starch-filled food and 1 or 2 additional meals with your choice of food any time during the day.
- Stabilization Phase (Continuous) – This phase focuses on maintaining the resultant weight loss. In this phase, you are required to eat anything you like and take a break for a day during the week in which you need to eat an all-protein diet as outlined in the first phase. This phase also requires you to increase your daily oat bran intake to 3 tablespoons and take a 20-minute walk daily.
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It is important to remember that the exact weight loss in a person varies with diet as it depends on various factors that are unique to each individual. It is obvious that a short woman would lose a few pounds easier than a tall man who is excessively overweight.
However, irrespective of your individual factors, you can expect to see noticeable weight loss within the first week, then a month and most significant change in weight after 90 days of constantly sticking to the Dukan diet.
How much weight can you lose on Dukan diet in a week?
After a week of diligently using Dukan diet, you will see a noticeable drop in your weight. As compared to other dieting methods combined with regular exercise and calorie deficit, majority of people tend to lose a couple of pounds within the first week which can later on stretch to a loss of 2 to 10 pounds with continuous use.
This might sound amazing but you need to remember that most of the weight you lose will be what is called as “water weight”. This is because carbohydrates in the body retain significant amount of water in your body. Normally, your body converts your diet intake into glycogen, which is a form of carbohydrate. Every gram of glycogen stored in the body retains about three grams of water. So, when you limit your carb intake, the body initially begins to lose glycogen and the water stored with it.
With that in mind, the weight loss you will notice in the first week of following the diet is largely due to loss of the stored water in the body as the carbohydrate stores get depleted first. Once the glycogen is burnt completely, only then will your body begin to shed the fat stores, which is the main aim of the weight loss diet.
Within 5 to 6 weeks of constant dieting, the body begins to burn the fat stored in the body. On an average, you can expect to lose as much as 4 to 10 pounds within the first month.
It is highly advisable to consult with your physician before starting the Dukan diet to make sure that it is compatible with your body type.
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