"Mensonges, régime Dukan et balivernes" was written by Apfeldorfer and Jean-Philippe Zermati and is edited by Odile jacob (in Italy we will see it for Rizzoli). These are two nutritionists who break up the Dukan diet . Not a criticism from nothing, but on relevant data that this diet has in common with all those that are based on a radical restriction of carbohydrates in favor of an important protein consumption that risks overloading the liver and kidneys.

We are not here to see in detail all the phases of the Dukan diet (which are 3 + 1 = the phase of attack, cruise, consolidation + stabilization). We want to give you a general idea of ​​the diet and above all to explore its benefits, damages and criticisms. Trying to explain to us the success or the sinking of a seemingly unassailable diet.

The Dukan diet: general description

Only protein foods are allowed during the attack. There are no quantity limits. Only spices, aromas, mustard, lemon juice, salt, balsamic vinegar should be used for seasoning. The second phase, called cruising, lasts until reaching the right weight; to the foods of the first phase, some vegetables are added. The third phase of consolidation covers a variable time since it lasts 10 days for every kilo lost. You can add 2 slices of wholemeal bread, to be consumed once a day. Fruit can be introduced but in limited quantities. An additional portion of carbohydrates is allowed twice a week. The fourth phase is of stabilization and consolidation.

Among the foods covered by the diet:

• Meats: roast, escalopes, veal and beef tenderloin, beef sirloin, roast beef, rabbit, horse;
• Poultry: chicken (without skin), turkey, pheasant, guinea fowl;
• Slices: bresaola, turkey breast, chicken breast ;
• Fish: snapper, sea bream, sole, cod, sardines, tuna, swordfish, salmon, smoked salmon, sea bass, turbot, red mullet, anchovies, seafood, surimi;
• Eggs: chicken or quail eggs;
• Dairy products: low-fat cheeses (less than 5% fat), skimmed milk and low-fat yogurt (0% fat);
• Vegetable proteins: tofu, seitan, soy milk (2 glasses a day), soy yogurt (2 jars a day).

Foods prohibited by the food regime devised by Dukan:

• Meat: beef rib, beef entrecòte, all cuts of lamb and pork, goose, duck;
• Cold cuts: ham, coppa, speck, pancetta, salami, mortadella;
• Fish: sardines, anchovies and tuna in oil;
• Dairy products: aged, creamy cheeses, mozzarella, whole yogurt milk.

Dukan diet: success, benefits or damage

The excess of proteins can give problems of constipation, also due to the drastic passage to the diet . In addition, if the person has to lose many pounds, it should be prolonged for a long time (with the increased risk of excretory organs). The spoonful of oat bran included in the diet serves to avoid this problem, favoring, according to the inventor, also the sense of satiety.

Long-term results? Attention: reactions are not the same for everyone. There are those who, having reached the goal, continue to follow the instructions, favoring whole carbohydrates, avoiding fats, limiting quantities, doing physical activity, and those who, once they reach the desired weight, think they no longer have to worry about anything.

The most obvious criticism that can be made about this diet (but that at the time of the explosion of fashion very few have moved) is that the program is too unbalanced and therefore can create deficiencies and, due to the massive presence of proteins, fatigue the organs excretors, especially the kidneys . Not to mention the acidification process of the blood .

Documenting, listening to each other, not linking immediate successes to improvised consultations. Learning the basic rules of good nutrition seems the truest, most valid and vital way. And these 3 "v" are found in the precept that Dukan has combined with the diet: a mild but constant physical activity : walking every day for 20 minutes. The movement of the body stimulates the production of endorphins, chemical mediators responsible for feelings of well-being. We knew it, didn't we? No? Now yes. Good aware discoveries.