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Dukan Diet Attack Phase food list and the various Keto Alternatives



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Deconstructing “Ketogenic”, “Keto” and “Ketosis”…

The Ketogenic Diet, popularly referred to as simply “Keto”, is on top of the list of many well-known ways in which people have lost weight by eating food low in carbs. The ketogenic diet isn’t actually anything new and has been utilized for centuries, most commonly used to help diabetes. The diet was also introduced in the 1920’s as treatment for epilepsy in children, as well as tested with people who have cancer, polycystic ovary syndrome (POS) and Alzheimer’s. 

Yet, as a popular way to lose weight, Keto can’t take all the credit, since the rise in stature can be largely attributed to The Atkins Diet, which started around the 1970’s and commercialized the low-carb/high protein diet structure. Due to the initial success of The Atkins Diet, many other low carb diets and variations have been put on the map – such as Keto, Paleo, South Beach and The Dukan Diet to name just a few.

The four phases of the Dukan diet:

  1. Attack Phase (1–7 days): You start the diet by eating unlimited lean protein plus 1.5 tablespoons of oat bran per day.
  2. Cruise Phase (1–12 months): Alternate lean protein one day with lean protein and non-starchy veggies the next, plus 2 tablespoons of oat bran every day.
  3. Consolidation Phase (5 days for every pound lost in phases 1 and 2): Unlimited lean protein and veggies, some carbs and fats, one day of lean protein weekly, 2.5 tablespoons of oat bran daily.
  4. Stabilization Phase (indefinite): Follow the Consolidation Phase guidelines but loosen the rules as long as your weight remains stable. Oat bran is increased to 3 tablespoons per day.

The Attack Phase is primarily based on high-protein foods, as well as a few extras that provide low calorie options:

  • Lean beef, veal, venison, bison, and other game
  • Lean pork
  • Poultry without skin
  • Liver, kidney, and tongue
  • Fish and shellfish (all types)
  • Eggs
  • Non-fat dairy products (restricted to 32 ounces or 1 kg per day), such as milk, yogurt, cottage cheese, and ricotta
  • Tofu and tempeh
  • Seitan, a meat substitute made from wheat gluten
  • At least 6.3 cups (1.5 liters) of water per day (mandatory)
  • 1.5 tablespoons (9 grams) of oat bran daily (mandatory)
  • Unlimited artificial sweeteners, shirataki noodles, and diet gelatin
  • Small amounts of lemon juice and pickles
  • 1 teaspoon (5 ml) of oil daily for greasing pans

So what makes Keto different? The Keto diet stands out from the other low-carb diets because you eat a much higher fat content, which accounts for as much as 70-80% of your food intake and usually, in contrast to other low carb diets, involves also eating only a moderate amount of protein.

The general idea is for your eating plan to include more calories derived from proteins and fat and less from carbohydrates.  With a low-carb diet, your body will eventually run out of fuel, usually taken from blood sugar (glucose), which will result in your body starting to break down proteins and fat for energy instead and that will result in weight loss.  This metabolic process, described here in a nut-shell, is called ketosis.  

Whether you want to just dip your feet in the pooland try out some Keto recipes, or go full hog (pun intended), we have provided some book titles on the most popular books relating to Keto.

What to Eat

  • Meat (Fish, Beef, Poultry)
  • Leafy Green Vegetables (Spinach, Kale)
  • Eggs and Diary (Cheese, Cream, Butter)
  • Oils
  • Nuts and Seeds
  • Avocados
  • Broccoli and Cauliflower
  • Berries
  • Water

What NOT to Eat

  • Bread (Flour, Wheat, Rice, Cereal)
  • Pasta
  • Starches (like Potatoes and Yams)
  • Sugar
  • high Fructose Corn Syrup
  • Corn
  • Legumes and Beans
  • Fruit (exception is Berries)
  • Soda
  • Milk (has milk sugar)

Being on a ketogenic diet is meant for the short term, rather than permanent, with the main focus being on losing weight and should not be done as a long-term lifestyle diet. This is because there have been some noted and potentially unhealthy takeaways from the diet; one that the diet heavily relies on red meat and other fat-rich processed, high-salt foods that are not optimum for daily consumption.  In addition, there have not been enough long term studies to conclude if the the short-term results of weight loss will last or if, after resuming carb intake, the pound will be put right back on again. 

As always, whenever choosing a specific elating plan, diet, or weight loss approach, keep in mind that everyone’s body is different and results will vary.  Consulting an expert on the matter, like a registered dietitian or general practitioner, is highly recommended for the best guidance on what is best for you. 

Keto-Evolution: Non Meat Options

Since The Keto Diet has been around for a long time, there’s no shortage of books and cookbooks on the topic. However there are now many new and different ways to incorporate Keto, with an offshoot of systems for non-meat eaters, including vegan and vegetarian options.

This is surprising, since when Keto comes to mind, it is normal first to picture high-protein animal products like meat, eggs and cheese at the forefront of what can be eaten on the diet. Knowing that you can have plant-based alternatives to choose from and incorporate for Keto is refreshing, and just might remove some of the biggest potential drawbacks mentioned above.

Ketotarian includes more than 75 recipes that are vegetarian, vegan, or pescatarian, offering a range of delicious and healthy choices for achieving weight loss, renewed health, robust energy, and better brain function. Dr. Will Cole comes to the rescue with Ketotarian, which has all the fat-burning benefits without the antibiotics and hormones that are packed into most keto diets.

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