The Dukan Diet

This is a long review, like the diet, it will take time to get to the benefitsThe first thing I really noticed about this book is the way it's written, the total absence of pseudo-science, scare tactics and patronising opinions. I am a fairly well educated person (BSc in Biology and PhD in Physics) and I spent a lot of time studying and researching the intricate and complex relationship between food and humans. I liked the fact that Dr Dukan immediately and clearly states that we put on weight because our food intake exceeds our energy expenditure (that appealed to the physist in me). A fact I knew but never measured it until I started calculating my energy intake to the nearest calorie (I used a free iPhone app called MyFitnessPal). I was shocked by how fast calories and fat pile up and how many calories are ingested and "forgotten" everyday (this is apparently a recently discovered psychological phenomenon whereby we forget what we subconsciously consider as "good" calories such as a big healthy fruit salad or "trivial" calories such as a skinny latte with a couple of sugars, it all adds up!).Dr. Ducan also mentions very early on in the book the concept of "resting metabolism" which is for most sedentary humans is much lower than the "recommended" number of calories plastered over every food packaging (namely 2500 calories for men and 2000 calories for women). If you live a mainly sedentary life like me you soon realise that you need far less than 2500 calories to survive (I calculated mine to be around 1770 calories per day). Now here comes the scary bit, just 20 calories a day above the resting metabolic rate (basically one fifth of a hobnob) will amount to 7500 calories per year. As you don't need these calories, the body will store them as 2 pounds of fat...Back to the book, once the basics are out of the way, Dr. Dukan goes to great lengths to clearly explain how his diet works. I really liked that, no mumbo-jumbo, nothing but proven scientific, socio-economic and psychological facts. There is no name dropping, no testimonies from A-list Hollywood actresses, page 3 stunnas or the ubiquitous "Mrs B. from London". Unlike the "original" protein diet (I am not mentioning names in case I get sued) which was a total fluke, Dukan's diet has a lot of scientific basis, recent research has shown that proteins are broken down slower and make you feel fuller for longer. The big difference here is that Dukan specifies which meats you can eat and which you can and why, it's all to do with their fat content, too much fat negates everything.Another differentiating aspect is the phasing (Attack, cruse, consolidate and stabilise), it is really clever as what it does is introduce and gently enforce a state of mind which is in my opinion the real success criteria. It's a long process and it's not easy or might not feel natural as it goes against the grain, but anyone who smoked and stopped will tell you that to stop smoking, you must want to stop smoking. Having said that, the human mind is a curious thing, something that might seem at first unnatural and counter-intuitive, can with time and perseverance become second nature, however, push too hard and the body will shut itself into starvation mode and you have problems unlocking it. But be too lenient and you will end up going the other way. We are conditioned to eat as much as we can as our bodies are yet to understand that food has never been more available in the entire human history (well at least in the West, there a famine going on in the horn of Africa as I am writing this)If you are still reading this, you must be getting restless: did the Dukan diet work for me?The answer to the second question is a politician's answer: "YES and NO".Let's start with the "NO". When it comes to eating habits, research has shown that humans broadly fall into two categories, those who "graze" during the day and those who don't. I am of the second type, I like to have 3 defined meals during the day and I rarely snack between meal times. When I eat, I eat until I am no longer hungry then I stop. If I have a main course, then I rarely have a starter and almost never have a dessert. I am not keen on sweets (apart from 2 sugars in my frequent cups of coffee) and I rarely eat junk food (1 burger & fries per month), I like to eat fresh fruit and vegetables at least once a day but I never exercise. Reading the Dukan book rammed home the fact that I was ingesting the "recommended" 2500 calories a day while I only needed 1800 to survive comfortably (I been working from home for the past two years). I gained 10 kgs over the past two years and despite my efforts nothing seemed to stop the steady increase. I put it down to middle age spread (I am 47) and resigned myself to upgrading my cherished (and sadly expensive) collection of handmade suits and shirts.However, rigidly following Dukan's attack phase resulted in the spectacular weight loss of 5 kgs in 10 days (over 1 pound per day in average). It was however a really difficult period for me, I ached for fresh fruit and vegetables and I missed starchy foods. I had a fridge full of the best M&S and Waitrose had to offer and I really had to force myself to eat the equivalent of the 2500 calories per day I was used to. In the beginning, I found it difficult to create 3 meals a day using only proteins. I resorted to grazing but had to set alarms on my phone to remind me to snack, totally against my nature. I hated meat so much that after the attack period, I basically spent the following two weeks as a vegan.Which brings nicely back to the "YES". The spectacular weight loss and the fact that I weaned myself off the sugar in my coffee and all the information in Dukan's book really kicked my fat behind into doing something about my eating and exercise habits. My 30 minute walks are now daily occurrences (often stretching to one hour), my meals have heavier proteins content compared to carbohydrates, I have become a massive fan of oat bran, I add it to almost everything and I have been successfully experimenting with many of the recipes in the book. Dr. Dukan states clearly that 100% who quit after the attack phase will put on weight again, it has not happened to me so far, quite the contrary, However, I am convinced that I am still losing weight because I am following Dukan's basic rules, what you eat must not exceed you energy expenditure, lots of oat bran and lots of exercise.Do I recommend the Dukan diet? YES, definitely! For non-grazers like me, it's a launch pad to prove to oneself that it can be done and the book is a real comforting "life coach" without the pseudo-science, the patronising and crazy empty promises often associated with this industry. For the grazers among you, it's a workable and practical way to discipline your eating habits (I like to compare it the highly efficient "learn as you play" method).

I love my steak and seafood, and since moving here, have acquired an annoying habit of dropping by the 20 million pastry shops that I seem to pass by on a regular basis. The lack of sun seem to equate with more indoor endeavours. Exercise and active pursuits have pretty much dropped down to zero, generally feel lethargic and it's getting harder and harder to get out of bed in the morning. Not surprisingly, the weight crept up. Could probably have turned into a complete balloon if not for my genes (thanks, mom and dad). Tried to cut down the food, eat more 'healthy salads' and become more active. Not much of a veges person in the first place. Cutting down treats and forcing myself to eat what I don't like was never a recipe for success. I think the longest I lasted was probably a day and a half. And shocker (!!), didn't even get close to 'that run' or 'that gym' I was going to join at 'some point' never!!Read about this diet in The Times. On first glance, seem similar to Atkins but doesn't have the 'ick' factor of increasing my risk of dying of a heart attack by age 35. Book was on sale and going on holiday with a bunch of old very svelte friends! Well explained and logical. I like meat anyway - so, do-able (which is more important). Got a log book, stocked my fridge and forged on with determination. Lost 4 pounds on day 2 - weighed myself about 5 times just to make sure. Felt quite energetic and getting up in the morning is not the 1 hour ordeal like before. Lost another 5 pounds on day 3 (I thought the scales was broken by that point and weighed myself at work AND at some random shop). Felt hyped up by progress and spurred me on. Never felt like cheating and the weight continues to melt off. So for me - amazing result.UPDATE 4 April '11: Loving this diet! For me, quite easy to follow and maintain as I do like my steak. Very quicky reached my ideal calculated weight - actually, too quickly, so I had to fast forward the phases a bit. No craving for sweets at all. I DID go off the rails at Christmas (shocker!!) and not surprisingly, all the annoying bad habits and cravings came back, with all its stupid side effects. Nip it in the bud quickly, restarted on phase 2 and all is good. Makes you very aware of the stuff you put in your mouth and live a healthier lifestyle.

Este libro lo regalo a menudo. No es una dieta más, es la dieta con la qye consigues adelgazar sin pasar hambre, compatible con comidas fuera y vida social, y a pesar de todo lo que dicen... jamás he tenido unas analíticas mejores en mi vida.Buena encuadernación y traducción.

Similar to Atkins, Dukan promotes a very-low-carb diet. And as with Atkins, there are four phases: induction, ongoing weight loss, pre-maintenance, and lifetime maintenance (though Dukan gives different names to these phases). And like Atkins, his diet is so popular, that it is impossible to ignore it, or consider it a mere “fad.” For the benefit of Amazon customers, I highlight what is new and different about Dukan. The following is quoted from my book Maimonides and Metabolism”Phase 1: Induction (Attack). Average length is five days. Zero caloric carbs. Unlike Atkins, Dukan: (1) severely restricts fats and (2) includes 1.5 tablespoons of oat-bran fiber. Dr. Dukan also stresses the importance of drinking enough water (at least 1.5 liters/d).Phase 2: Ongoing Weight Loss (Cruise). Average length two to six months. Oat-bran fiber is increased to 2 tablespoons daily. Nonstarchy vegetables are added, alternating between a day of unrestricted (nonstarchy) vegetables, and a day of only protein (like during the attack phase), with zero carbs (no veggies).Phase 3: Pre-Maintenance (Consolidation). Length five days for every pound lost (a person who lost twenty pounds in the first two phases will do this phase for one hundred days). Oat-bran fiber remains at 2 tablespoons. The attack/pure-protein diet is reduced to only one day per week (Thursdays) instead of every other day. Two slices of whole wheat bread, one piece of fruit, and one portion of cheese are allowed each day. Two portions of starchy food (grains, legumes, or potatoes) are allowed per week. During the first half of the consolidation period (five days for every pound lost), one may have one unrestricted meal per week—eating any food one desires, without overeating. And during the second half, one may have two “celebratory” meals/week.Phase 4: Lifetime Maintenance (Stabilization). Length is continual. Oat-bran fiber is increased to 3 tablespoons. Six out of seven days are “unrestricted,” while keeping to the good habits you have acquired. One day per week of attack/pure-protein diet (Thursdays). Take the stairs (not the elevator). In all the phases, Dukan stresses the importance of daily exercise. During the first two phases keep the exercises light, such as walking, because the diet itself is very taxing. Afterward more intense exercise is appropriate.Pros:1. Fast! The Dukan Attack phase is the fastest way to lose fat while maintaining muscle! It is faster than Atkins because instead of burning ingested fats, the body is forced to burn body fat for energy.2. Fiber. One of my biggest complaints with Atkins is the lack of fiber. Dukan solves that by stressing the importance of including a couple tablespoons of oat-bran fiber.3. Balanced and Feasible. Unlike the Atkins maintenance phase that keeps carbs below 10 percent, with Dukan you are not so restrained for six days of the week. For many people this makes the difference between the impossible and the possible. The idea of permanently having one day per week of restricted carbs is genius (extreme restriction from fats on that day I think is unnecessary), because it reduces one’s glycogen reserves, insuring insulin sensitivity and keeping one from storing fat as long as those reserves don’t get filled up.Cons:1. For people who are capable of getting sufficient fiber in real food, that approach is preferred to supplementation because it allows consumption of the many micronutrients and bioactive compounds contained in high-fiber foods. Calories from vegetables slows down the short-term fat-loss, but their benefits pay off in the long run, as vitamins A and D (plus calcium) help reduce fat-cell numbers and improve leptin balance.2. Phase 2 is quite difficult to adhere to. Many people might need a milder/slower approach.3. Legumes are very healthy, and high in fiber, protein, vitamins, and minerals. To totally abstain from them in phase 2, and restrict in phase 3 to two portions per week, is too restrictive, in my opinion.4. As with all diets, Dukan fails to address the problem that fat-mass decrease leads to a decrease in leptin. Without a way to increase leptin and improve leptin sensitivity, fat loss is very limited for most people.Notes:A person who carefully follows the Dukan instructions in the first two phases can expect dramatic short-term results. Most people desire a fast solution to obesity, and as Dukan delivers on this better than any other diet, it is no wonder he sold 20 million copies, and his book quickly became the most popular diet book of all time.Dr. Dukan is of the opinion that most people want (and succeed better with) detailed diet instructions and a rigid plan, as opposed to being taught principles of physiology enabling each person to make adjustments for their personal circumstances. Maimonides and Metabolism equips you with the knowledge of your opponent (your body). With the deeper understanding of your physiology and how your hormones work, you will know how to adapt your diet to any situation.Dr. Dukan admits that many people who attempted his methods “manage to keep going for a while but then lose their way, and some of the weight they lost goes back on.”(pg. 268) He also recognizes that with many people “resistance sets in, weight loss slows down, and one day the body resists a little more than on other days and weight loss comes to a halt”(pg. 290) The Dukan solution: “I prescribe what I call a ‘blitz operation’…four days of the Attack diet’s pure proteins without any deviation, restricting salt, etc.…” (pg. 291) This solution reminds me of how we used to fix the TV when we were kids. We’d smack it. If that didn’t work, we’d smack it again. If necessary, we’d smack it harder. Heck, sometimes it worked!It’s safer to go with a more conservative approach. Even though the idea of FAST weight-loss is appealing, too often it sets up a fast rebound. Like charging into a slingshot, the faster one hits it, the faster one bounces in the opposite direction. That’s another reason to include high-fiber vegetables in the first phases every day. Once the body is accustomed to Dukan’s pure-protein attack, adding in necessary foods, such as vegetables, may be used by the body to halt fat loss.Criticisms:1. Lipid-phobia. Dr. Dukan writes: “Lipids (fats) are the absolute enemy of anyone trying to be slim…Since Atkins appeared, opening the way for lipids by demonizing carbohydrates…cholesterol and triglyceride levels rise dangerously, some people paying for this with their lives.” (pg. 18)Refer to the studies in Maimonides and Metabolism, and you will see that Dr. Dukan is wrong; cholesterol and triglyceride levels drop significantly on the Atkins very-low-carb diet, despite ingesting more lipids.See also the meta-analyses in Maimonides and Metabolism. Very-low-carb diets that are fueled primarily by proteins and lipids help lower insulin and glucose levels, a very important benefit for diabetics and prediabetics.Omega-3 is an essential fat required to include in the diet, and certain vitamins require dietary fats to be absorbed.Reducing dietary fats to a minimum helps speed fat loss, but there’s no reason to go overboard by creating a fear of one of the three macronutrients.2. Fat cell number blooper. Healthy adults have between 25 and 30 billion fat cells, which contain about twenty to twenty-five pounds of fat. When fat mass increases, the fat cells stretch like balloons to contain it. The average size (weight) of an adult fat cell is about 0.6 micrograms, but they can vary in size from 0.2 micrograms to 0.9 micrograms.When a person puts on fat, at first that stretches the fat cells without changing the number, but as time goes by, if the added fat mass remains, the body adapts by gradually adding more fat cells. That explains why a typical person who has been overweight for years can have 50 to 75 billion fat cells, to accommodate their twenty to sixty excess pounds of fat (beyond the twenty to twenty-five pounds of healthy fat mass).The way The Dukan Diet explains fat cell increase leads to a seriously mistaken perception: that a person can put on fat up to a 28 BMI without adding fat cells, and if they continue to put on more fat, somewhere between 28 and 29 BMI their 25 billion fat cells suddenly all simultaneously divide in two, yielding a total of 50 billion fat cells instantaneously! Dr. Dukan writes (pgs. 227-28):“It is important to pinpoint simply and concretely the moment in their weight history when there is this risk of cell division….” “If the weight gain continues, the adipocytes hypertrophy, or enlarge, and reach the limit of their elasticity. At this critical moment, any additional weight gain triggers a new and exceptional event, completely changing the future and prognosis for weight problems. No longer able to contain any more fat the adipocyte cell DIVIDES into two daughter adipocyte cells. This simple division suddenly doubles the body’s capacity to make and store fat….” “I was able to work out statistics that enabled me to pinpoint this moment as being after BMI 28 has been reached and going toward BMI 29.”3. Oversimplification of time needed to adapt to new lower body weight. Dr. Dukan writes (pg. 109): “The high-risk period for regaining weight lasts about five days for every pound lost, 30 days or a month for six to seven pounds, and 100 days for a loss of 18–20 pounds.”There are more factors that influence the length of the high-risk period, such as how long the person was overweight. If a person recently put on twenty pounds, the risk period of regaining it once they’ve gotten rid of it is short compared to a person who has been living for many years with the extra twenty pounds, as his or her body has accustomed itself to the higher weight with a corresponding number of fat cells. The person who has been overweight for years has a higher homeostatic weight level, which their body is naturally set to.Another influencing factor is the percentage of fat mass lost. For a 130-pound woman who dropped weight to 110, the loss of twenty pounds of fat (i.e., 50 percent of her total fat mass) will take much longer to acclimate to than a 600-pound obese man, whose twenty-pound loss constitutes less than a mere 5 percent of his total fat mass. This woman will have a dramatic reduction in circulating leptin, as her fat mass has been cut in half. This man won’t experience a significant reduction in leptin, because his fat mass only decreased by 5 percent.4. Desperate and dangerous…Dr. Dukan recommends taking cold showers, sucking on ice cubes, and eating one’s food cold (pages 229-33). These methods will burn calories, but there is a risk of becoming ill. Losing fat reduces leptin, which weakens the immune system. Combining extreme dieting with cold showers may push people beyond their limits.

an excellent book. very well written and inspiring. it helped me lose a ton of weight.

I bought this book a year ago and after reading the book first and going out and getting the necessary food items, then started it in earnest. I did a week of pure protein and then started on the 2nd phase which alternates pure protein days with protein and veggie days. To me the weight loss seemed like magic. every day I could step on the scale and it would show weight loss. This is the kind of motivation a dieter needs. I only had 27 lbs. to lose and by some time in April I had reached that.Many people whine and complain that this diet can't be followed. To me it is an eater's dream! You can have tenderloin steak and an egg for breakfast if you want. Baked chicken, all the fish you want etc. etc. But it is not extreme like the Atkins diet and everything has to be very low or no fat. I ate a lot of no fat Greek yogurt and dairy products and there are many veggies to choose from. Once you get used to no carbs, they are not hard to resist. I cooked and baked normal meals for hubby with no desire to eat them. If you are dieting you have to expect to have some restrictions or it wouldn't be a diet! and it is only a week or less that you eat only lean protein, then you get carbs in the veggies.It's a year now and I maintained my weight right thru to the fall. Since then I got a bit slack and with Christmas too I let a few pounds return. So I am just going to start into it again and drop them before I gain more. I know I can do it since I did it last time. Once you lose the weight you need to follow his maintenance plan or they will come back on over time.

A simple and effective diet which allows me to lose 15 kilos in less than three months, without any medical care. Buy it if you need to lose weight. Thank you Professor Dukan.