Participants are still encouraged to have one full day per week of eating only protein-rich foods, says Clark. So how do we really know what diets are safe to try, and which ones we should avoid entirely? Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Furthermore, the Attack phase only lasts days — which is not enough time to cause a nutrient deficiency. Even though the Dukan diet is super-restrictive during the first two phases only allowing you lean protein from a list of 68 foods, the first phase sets you up for a quick drop on the scale, creating a strong incentive to stick with the program. It can also be lower in plant-based healthy nutrients, as many foods that contain fibre also contain more carbs than permitted on this type of plan. Finally, the Dukan Diet is not just about nutrition, it also incorporates regular exercise as an essential part of the program. During the Cruise Phase, you will continue to eat the foods on the Attack Phase, with specific vegetables added in, such as leafy greens, broccoli, cauliflower, peppers, cucumbers, and mushrooms. At the time, the primary diet prescribed for weight loss consisted of low calorie, small-portion meals, which was difficult for his patients to follow. American Diabetes Association.
Keto Diet: The keto diet, short for ketosis, aims to keep carbohydrates at 20g or less per day to keep the body in fat-burning ketosis, a state where the body switches from burning glucose to ketones for energy. The length of this period depends on the amount of weight you have lost, with five days of consolidation for every pound dropped. The rationale is that the body will be forced to burn fat due to the absence of carbohydrates, and weight loss is intended to start off quickly then become gradual. Website of the Year. More than one version of this diet exists, although they follow the basic premise of two drastically low-calorie days a week. If you are still hungry — eat some more! Salt is also minimized on the diet, which reduces the palatability of meals, making it more difficult to stick to. They help you lose weight quickly while also maintaining your health. However, Atkins pedals its own line of food products, such as bars, protein drinks, and meals, that aren’t entirely healthful, says Clark. Clark ranks this diet second because unlike the keto plan, the Atkins diet attempts to help dieters transition into a more sustainable way of eating and keeping weight off. So, instead of achieving energy from burning carbs and store fats, your body will become more effective at maintaining the fat storage at a minimum which leads to weight loss. By severely limiting carbs to 50 grams or less, this diet forces your bod to burn fat for energy, a process known as ketosis.
The Dukan Diet is a low-carbohydrate, high-protein weight loss program developed by a French physician in the s. The plan includes four phases—Attack, Cruise, Consolidation, and Stabilization. Two phases focus on weight loss and the other two focus on maintaining that loss. The plan is based on the premise that you don’t lose weight when you are hungry. It provides specific lists of foods that are allowed in different phases with a focus on lean proteins and fat-free dairy, which boost satiety. According to proponents of the Dukan Diet, you can expect to lose up to four to six pounds in the first week on the Attack Phase, and two pounds a week on the Cruise Phase. During the Consolidation and Stabilization phases, you will work on maintaining that loss. The diet is heavy on animal proteins—chicken, eggs, dairy, beef, fish, etc. The diet was created by Paris physician Pierre Dukan, M. At the time, the primary diet prescribed for weight loss consisted of low calorie, small-portion meals, which was difficult for his patients to follow. Dukan’s plan focused on lean protein, which reduces hunger making it easier to stick to.