What does it consist of?

The Dukan diet is actually a diet duo, including a pure protein diet called " attack " which is followed by a protein diet associated with vegetables that could be called " assimilation " because it must allow the body to digest its recent weight loss. The combination of these two 'diets' has been named protal by its inventor Dr. Dukan (contraction of proteins and alternatives). Made around 100 foods at will, it breaks down into 4 successive phases:

- Attack , during which time only pure protein should be absorbed, allowing for extremely fast weight loss. It has an average duration of 5 days.

- Cruise , the system of alternative proteins comes into play at this time, it is to maintain until the chosen weight is reached, which corresponds to about a week per kilogram.

- Consolidation , phase during which we must consolidate the weight obtained, lasts 10 days per kilogram lost. You can alternate between protein and vegetables and add a serving of fruit, a portion of cheese and two slices of bread a day (not per meal). Two portions of starchy foods per week and previously banned meat are also allowed (except duck and goose). You must, however, keep a day of pure protein in the week.

- The final stabilization , a lifetime commitment to eat Protal every Thursday.

Foods to consume

During the period of pure protein:

-lean meats , escalope and roast veal, steak, tenderloin, rib-eye, roast beef, horse and rabbit (all still grilled)

Offal , ie livers, kidneys and tongues of veal, beef and poultry

- fish , they are all allowed, cooked or raw! To you sardines, tuna, salmon, sole, red mullet, trout ...

- seafood , here all crustaceans and shells are included such as shrimps and prawns, prawns, oysters, clams, langoustines ...

- poultry : once the skin is removed, indulge yourself with chicken, turkey, guinea fowl, pheasant ... Small tip: prefer the "white" is the leanest part of the chicken

- hams that are loosened , defatted and reduced in fat

- eggs : boiled , hard, poached, mollé, scrambled ... do as you wish without adding butter or oil

- Lean dairy products , here include yogurts, white cheeses and faisselles. They are extremely recommended since they contain almost only proteins. It must of course be '0%'.

Finally, the consumption of one and a half liters of liquid a day is mandatory, unlike the food categories above which can some be excluded according to your tastes.

During the alternative protein period, add the above list to this one:

- all vegetables, cooked or raw, are allowed such as radishes, leeks, aubergines, celery, green beans, endives, chard ...

Foods to banish

During the period of attack and consumption of pure proteins:

- duck and goose

- pork

- the lamb

- cured ham, ham and raw and smoked hams

- the horse's shaft

- frozen steaks over 10% fat, steak and rib of beef

- Vichy and Badoit water: they are too salty for this diet

- whole and half skimmed milk

- sugar

- Fatty substances

- ketchup

- oil except paraffin oil

During the period of attack and consumption of pure proteins (add the previous list):

- potatoes

- rice

- the corn

- peas, peas, chickpeas, split peas or dry peas

- beans

- the lenses

- the flageolets

- the lawyers

- the artichoke

- salsify

During the consolidation period:

- banana

- reason

- cherry

- dried fruits (walnuts, hazelnuts, peanuts, almonds, pistachios or cashews)

- Gruyère

Most

- no food weighing and counting calories, the key words here are " A Will ! "

- no time restriction

- the foods to be consumed are natural and therefore good for the body

- at the start weight loss is fast which is very encouraging

- no feeling of hunger since you can eat when you want as much as you want

The lessers

- eggs and especially their white part, are recommended in the so-called attack phase, however their excessive consumption is harmful to health since they are very high in cholesterol !

- risk of transit disorder, therefore constipation

- energy drop especially at the beginning, waves of fatigue from time to time

- vitamin and mineral deficiency

- risk of weariness

- the staple foods are quite expensive , the effect 'at will' may greatly increase your race budget

- bad breath

Duration and effectiveness

It all depends on the weight you want to lose, if the first phase is usually 5 days the following ones are set according to the goal you want to achieve.

This diet is effective if it is respected from A to Z without deviation. Weight loss is real and lasting for people who have 10 kilos minimum to eliminate, for others, the result is average.

Do not do it if

-You suffered an infarction and are recovering

-You had a stroke less than six months ago

- You are insulin-dependent diabetic,

- You are depressed

- You have anorexia or bulimia

- You have kidney failure