There are several diets available today that claim to be the greatest answer for quick weight reduction. Examples include the ketogenic diet, the paleo diet, and the Atkins diet, all of which offer dieters with a high-protein diet via lean protein. The newest diet to rise on social media, however, is known as the Dukan diet; we explore which is better, the Dukan diet or Keto below.
What is the Keto Diet?
The popular ketogenic diet is a low-carb, high-fat diet that induces ketosis in the body, which uses ketone bodies as its primary energy source rather than glucose. This may be accomplished by limiting total carbohydrate consumption to 20-50 grams per day while increasing fat intake to 70% to 80% of total calories. Keto has been linked to improved health outcomes for illnesses such as insulin resistance, polycystic ovarian syndrome, and heart disease, as well as facilitating fast weight reduction.
Several experts, however, consider it a fad diet because to its negative long-term repercussions, which include chronic ailments such as renal disease, nutritional inadequacies, and poor breath. It is important to incorporate a broad range of foods that include healthy fats, high-protein meals, leafy greens, and fiber in order to maintain a balanced diet. Regular physical exercise is also important in helping you attain and maintain a healthy weight.
The keto diet may not be suited for everyone, since restricted diets may have an adverse effect on people with health issues. Consider consulting with a qualified dietitian first to help you develop the best food plan for your overall health and desired weight.
What is the Dukan Diet?
Although French doctor Pierre Dukan initially created the Dukan diet in the year 2000, it was only in 2011 that it became famous, when Duchess of Cambridge Kate Middleton followed the diet in preparation for her wedding to Prince William and again following her pregnancy. The Dukan diet plan, on the other hand, entails going through four separate stages that are particularly intended for weight reduction.
This low-carb, high-protein, low-fat diet is the most popular in France, where Dr. Dukan has released books on his discoveries that have sold over seven million copies worldwide. This diet is divided into four phases, which are detailed in depth below: Assault, Cruise, Consolidation, and Stability.
Dieters will be able to enjoy high-protein meals with low-fat items such as chicken, lean pork and beef, tofu, eggs, fish, and nonfat dairy products during the Pure Protein stage. Individuals are also permitted to take one and a half teaspoons of oat bran each day, which may aid in the prevention of diabetes and the reduction of cholesterol levels while also providing fiber to the diet and making people feel satisfied for longer. The assault phase might last anywhere from two to seven days, depending on how much weight you want to shed.
Dieters will be allowed to consume non-starchy veggies including spinach, cucumbers, mushrooms, broccoli, and asparagus after a few days on the Cruise phase. Dieters must then alternate between protein-vegetable and protein-only days, while consuming two tablespoons of oat bran. Participants in the second phase must remain in this phase until they attain their ideal weight.
The consolidation phase was supposed to keep patients from regaining the weight they had lost during the previous two phases. Dieters will continue to consume a protein and vegetable diet while ingesting two tablespoons of oat bran in this third phase, when previously forbidden foods may now be gradually reintroduced in tiny amounts. Also, like in the previous phase, dieters must maintain a Pure Protein day.
Dieters may also have one or two portions of fruit (except grapes, bananas, cherries, and grapes) and two pieces of whole-grain bread each day. Starchy foods (one to two servings), hard cheese (1.5 ounces), and up to two celebratory dinners are now permitted. A celebration dinner includes an entree, an appetizer, dessert, and a glass of wine. For each pound dropped, the third phase will last five days.
The fourth phase of this diet permits dieters to consume anything they want as well as three tablespoons of oat bran, and it is needed to have a Pure Protein day once a week, much like phase three. It is suggested to consume six to eight glasses of water each day throughout all four stages of the diet.
What’s Not Allowed on the Dukan Diet?
The answer will vary depending on the phase you are in. In the first phase, you are only permitted to consume protein, and carbohydrates are not permitted until you are in a later phase. Spaghetti and white bread are severely restricted in this diet after you reach the consolidation period, however whole-grain bread is preferred over white bread. Some individuals, however, prefer to stay in the attack phase and fail to progress to the other levels, but if done correctly, you should be able to eat anything you want as long as it’s nutritious.
Does it Really Help to Lose Weight?
This diet is placed 41 in the best diets list for 2019 and 31 in the best weight loss diets list by U.S. News & World Report. Dieters on the Dukan Diet may lose up to 10 pounds in the first week, but since it is such a restricted phase, many people find it difficult to maintain in the long run. Moreover, although there is no scientific proof to back up these claims, studies show that low-carb, high-protein diets may be successful for short-term weight reduction.
While the Dukan diet is helpful in the short term, data shows that it is not the greatest strategy to sustain long-term benefits. The best strategy to ensure a balanced diet is to consume foods from several food categories and to engage in physical exercise. Several experts feel that this is a far more lasting and successful strategy to lose weight while increasing your entire health and well-being.
Dukan Diet Drawbacks
Although the Dukan Diet may result in substantial weight reduction, particularly in obese or overweight adults, the diet is quite restricted, particularly in the first two phases. Dieters may suffer from nutritional deficiencies if they restrict their food consumption of main food categories such as healthy fats, fruits, and vegetables. Moreover, a low-carb, high-protein diet may harm the kidneys since they will have to work harder to utilise the high protein intake.
Dieters may also encounter some of the diet’s usual adverse effects, such as tiredness, headaches, and constipation. Another major disadvantage of this diet is its negative influence on blood sugar levels, which may be problematic for diabetics. Many people believe the diet to be harmful since it lacks vegetables, fruits, and whole grains in the early phases; as a result, dietitians aren’t great supporters of the diet and the numerous regulations that come with it.
Who Should Try the Dukan Diet?
The Dukan Diet is a protein-rich diet that may assist individuals avoid losing muscle mass, which is a common diet pitfall. It is, nevertheless, an excellent choice for folks who want to preserve muscle mass while losing weight. Sadly, the diet is not recognized for its long-term effectiveness, and it will only work for individuals who want to lose weight rapidly and don’t mind if it returns after burning out from this restricted diet.
Getting Started with the Dukan Diet
Before you even consider starting the Dukan Diet, it is advised that you first determine your ideal weight. This is referred to as your Real Weight by Dr. Dukan. This will define how long you must adhere to each phase of the diet. Before preparing for the first phase, make sure to stock up on acceptable food products, then head to the Dukan Diet website to check for their cookbook, diet book, and Facebook page.
They may assist you in developing low-fat, low-carb, and high-protein dishes while also providing you with social support. Moreover, the Dukan Diet website has a wealth of resources and additional information on each stage of the plan, as well as a FAQ area that answers all of your queries. Most essential, before beginning the Dukan Diet, contact with your health care practitioner, particularly if you have any pre-existing problems; pregnant women should avoid this diet.
Which is Better for Weight Loss?
While weighing the pros and downsides of these two diets, evaluate the advantages and disadvantages of each. Although both may promote quick weight reduction, the Dukan Diet is more stringent and may result in nutritional deficits. The keto diet, on the other hand, might have undesirable side effects such as foul breath and is a less sustainable option for long-term weight reduction.
Whichever choice you choose, always talk with your registered dietitian or nutritionist to determine which is the best option for your requirements, general health, and weight reduction objectives. Instead of concentrating exclusively on weight reduction, you should consider the sustainability of a certain diet and how far it can assist you in the long run. A nutritious and balanced diet, along with regular physical exercise, is the best method to attain and maintain the healthy lifestyle you want.
While picking which diet to attempt, consider your food consumption, health state, and nutritional requirements. As a result, finding the proper quantity of carbs, proteins, and fats is critical to ensuring that everything is balanced. You will be able to fulfill your weight reduction objectives and enhance your general health if you do this.
Will You Start Your Dukan Diet Today?
Although the Keto and Dukan diets have been popular alternatives for quick weight reduction, it is crucial to note that they are not long-term solutions and may not be appropriate for everyone. Dieters may experience negative consequences on their general health if they do not follow the advice of a trained dietician, which is why persons with pre-existing diseases should proceed with care. Additionally, both the Keto diet and the Dukan diet may result in significant weight reduction, but this will be due to water weight loss rather than genuine weight loss.