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The Dukan Diet, developed by Dr. Pierre Dukan, is an eating plan that was created to tackle obesity. Its goal is to teach people how to eat in a healthy manner so that they may begin looking and feeling their best. To get a better understanding of the diet, here is a closer look at what it entails.

From the beginning, the Dukan Diet has generated great interest from many individuals who need to lose weight. Its popularity stems from its promises to help people drop pounds fast and without much effort. Many individuals love the idea that they can lose 10 pounds in a week and never gain it back. The meat of the plan centers around eating protein, water, and oat bran. In theory, as you limit carbohydrates, your body is forced to burn fat. Instead of spending hours exercising in a gym, only a few minutes of simple activity must be completed each day. According to the plan, you can consume unlimited foods that are on an approved list. There is no need to count calories or perform vigorous exercise. Since protein is filling, you will feel satisfied and never hungry.

Although many skeptics claim that the diet is overly restrictive, Dr. Dukan explains that his plan is very balanced and offers a healthy way to lose weight. He believes that eating low-fat foods helps with weight loss and is good for a person’s overall health. Also, he claims that by encouraging individuals to eat oat bran and unlimited vegetables, they receive an abundance of fiber. He does not endorse this diet for a person who is at a healthy weight, but he feels that it can be quite successful and is smart for individuals who are severely overweight.

Celebrities That Swear By the Dukan Diet

Besides everyday people, the Dukan Diet has generated the interest of many celebrities. For instance, Jennifer Lopez and Gisele Bundchen both used the diet to drop weight after having their children. It is also rumored that Kate Middleton, the Duchess of Cambridge, followed the plan after giving birth. Her mother, Carole Middleton, is believed to have used the diet to get ready for her daughter’s wedding as well. She quickly lost four pounds just four days before the big day.

J-Lo admitted that she tried hard to lose her baby weight, but even with tremendous exercise, she had a difficult time dropping the last 20 pounds. Thanks to this diet, she made drastic changes to her eating habits, and she was able to get her body back into shape.

Gisele explained that she exercised during her pregnancy and was “mindful” of her diet. However, by following the Dukan plan, she was able to shed her entire 30-pound weight gain in under six months and return to the runway in a bikini after the birth of her son Benjamin.

Carole Middleton was certainly not overweight, but she was suffering with some extra weight around her waist after menopause. To ensure a slimmer figure for her daughter’s wedding, she followed a modified version of the diet.

How to Get Started With The Dukan Diet

The Dukan Diet consists of four phases. To achieve positive results, it is imperative to follow all of the rules closely. The length of each phase depends on the amount of weight that a person needs to lose. Phase 1 is the shortest, but Phase 2 may last months. Phase 3 is a transition between weight loss and weight maintenance. The final part is making lifelong changes. Throughout the phases, a person will consume large amounts of protein and limit carbohydrates. All phases are extremely low in calories as well.

Before beginning, it is best to head to the store so that you can stock your refrigerator and cabinets with proteins, including tofu, pork, steak, chicken, and eggs. You may also purchase non-fat yogurt and skim milk.

Phase 1: Attack

The first phase is known as “Attack.” To get started, you begin eating as much lean protein as possible, approximately six cups of water, and some oat bran. To avoid the bland taste, you are allowed to use spices and herbs. You cannot consume fruits or vegetables at this time, and cheating is forbidden. A person must exercise 20 minutes each day as well. This “Attack” phase usually lasts five days, and you can expect to lose up to seven pounds.

Phase 2: Cruise

The second phase is called “Cruise.” At this time, you can add non-starchy vegetables to mealtime. You are still allowed to eat an unlimited amount of lean protein, and you increase your oat bran intake. In this phase, 30 minutes of exercise is required. You can expect to lose up to four pounds per week until your goal weight is achieved.

Phase 3: Consolidation

The third phase is “Consolidation.” It is the time when you must maintain your new figure. At this point, you may be vulnerable to regaining your weight, so it is important to follow this phase for up to six months. During this time, you continue eating unlimited protein, vegetables, and oat bran. Also, you can begin eating a serving of fruit, a small portion of cheese, and two pieces of whole grain bread each day. Slowly, you can incorporate two starches per week, three protein treats, and a “celebration” meal. At this meal, you can have anything you want without binging. To ensure success, you are encouraged to follow the “Attack” phase once a week and perform 25 minutes of exercise each day.

Phase 4: Stabilization

The third phase is “Stabilization” and is permanent maintenance. Although the rules have abated, it is recommended to follow one day of Phase 1 each week and to continue eating oat bran. You are advised to exercise 20 minutes each day. This can be as simple as walking around your neighborhood.

Books and Products to Help Along the Way

When you are interested in trying the Dukan Diet, there are some books and products that will help you along your weight loss journey.

Dukan Diet Recipe Book

One of the most helpful tools to have when you follow this diet is a recipe book. Sharon Stone’s “Dukan Diet” outlines a seven-day meal plan that can be used during Phase 1. Since this is the most limiting phase, you may be looking for tasty recipes that keep you on track. Stone provides meal ideas that are perfect for any time of the day, including snacks. The best part is that you do not have to be a master chef to prepare them.

The Dukan Diet Cookbook

Written by Dr. Dukan, this book is a wonderful companion to the diet. Thanks to his 35 years of experience in clinical nutrition, he is able to provide a guide that teaches a person how to prepare healthy recipes that are appealing and delicious.

Dukan Diet Natural Slimming Tea

This tea is made to cleanse the body and encourage weight loss. It is all natural, contains no caffeine, and tastes great when it is served hot or cold. After drinking this tea, many people report that they feel much less bloated in a short period of time.

Dukan Diet Organic Oat Bran

Since oat bran must be consumed each day on this diet plan, a tasty supplement is important. This product is a natural source of fiber, is easily measured, and can be simply sprinkled over cereal, yogurt, or cottage cheese.
Dukan Diet Turkey Jerky Hot and Spicy. When you want a tasty snack while following the Dukan Diet, this turkey jerky is ideal. It is filled with protein and contains poultry that was raised without antibiotics. It is gluten-free and contains no sugar or MSG.

Our Conclusion

Although the Dukan Diet is filled with rules and food guidelines, it is much easier to follow than many other plans. Even though it is restrictive, it has proven to bring positive weight loss results for individuals who are obese. If followed correctly, it is sure to help you change your eating habits into the long-term.

Fad diets come and go, but The Zone diet is a notable exception. If you are looking for a tried-and-true diet plan that helps you lose weight without feeling ravenously hungry all of the time, The Zone may be the answer. Developed in the 1990s by Barry Sears, a biochemist and MIT researcher, The Zone quickly skyrocketed in popularity. Much of this was due to its popularity among celebrities, which cast it into the spotlight for a considerable period of time. Learn more about this well-regarded diet plan below in order to make an informed decision.

During the 1970s, Sears, the creator of The Zone, suffered a major loss. At only 53 years of age, his father died from a heart attack. At the time, Sears was doing postdoctoral research about the molecular structure of fat. In response to his dad’s untimely death, he switched to focus on the relationship between fat and cardiovascular disease.

Over the next 20 years, Sears extensively researched the prevalence of heart disease in America and what triggers it. Ultimately, he concluded that out-of-whack eicosanoids, which are hormone-like substances that include insulin, are largely to blame. By regaining control of eicosanoids through the right food, which he likens to drugs, Sears believes that anyone can get “in the zone,” lose fat and lose weight.

Sears’ diet plan debuted in 1995 with the publication of “Enter the Zone: A Dietary Road Map.” The book was a smash hit, and it remained on the national bestseller list for more than three years. Word quickly caught on, and The Zone diet craze was born.

The Zone diet is based on the idea that insulin and other hormones trigger inflammation in the body. This inflammation is believed to cause weight gain by prompting the body to store more fat. The Zone diet seeks to create and maintain an equilibrium that is known, not surprisingly, as “the zone.” While in the zone, proponents say, the metabolism works more effectively, allowing you to burn fat and lose weight more easily.

To get into and stay in the zone, the diet prescribes that a specific ratio of protein, fat and carbohydrates be consumed at every meal. This ratio is as follows: 30 percent protein, 30 percent fat and 40 percent carbs. There’s a bit more to it than that, of course. This is also a calorie-restricted diet, so you must take care to stay within your allowed daily allotment of calories per day too. For women, it is 1,200 calories; for men, it is 1,500 calories.

Celebrities That Swear By The Zone Diet

Needless to say, The Zone diet didn’t become a major phenomenon strictly thanks to the book. It didn’t happen just because the diet actually works, either. What really cemented this diet’s place in the world of health and fitness was the many celebrities who adopted it. Many of them became outspoken advocates for The Zone, so it wasn’t unusual to see the diet mentioned in magazines like US Weekly and People.

While many celebrities became adherents to The Zone, a few were particularly famous for their commitment to the diet. They include Sarah Jessica Parker during the height of her Sex and the City fame; Demi Moore; Sandra Bullock; Kevin Coster; and Madonna. If one celebrity is forever linked to The Zone, though, it has to be Jennifer Aniston.

Unlike most of her celebrity counterparts, who jumped on The Zone bandwagon during the height of its popularity before quickly dropping the plan in favor of other fad diets, Aniston seems to have stuck with the program fairly consistently over the last few decades. Even as she approaches 50, most would agree that she looks better than ever.

Aniston has never officially endorsed The Zone, but she has discussed it in interviews through the years. One especially memorable exchange was with Movie Insider:

Movie Insider: Were you involved with The Zone diet?
Aniston: I was before, and now it is a way of life for me.
Movie Insider: No dietary restrictions?
Aniston: No. I eat anything I want within reason.

If Aniston can look that great while eating pretty much whatever she wants, The Zone diet must be truly amazing!

Getting Started With The Zone Diet

Getting started with The Zone is actually pretty easy. Unlike many diet plans, you don’t have to spend a small fortune on supplies to get the ball rolling. Instead, you must devote a decent amount of time to researching the diet so that you can effectively implement it into your lifestyle.

First, understand the basics of what The Zone entails. Namely, every meal that you consume must adhere to the ratio of 30 percent low-fat protein, 30 percent “good” fat and 40 percent low glycemic index carbs. You must eat three meals and two snacks per day, and you should never go more than five hours without eating.

A great way to remember the basics of The Zone is by looking at your hand. Five fingers reflect that you should be eating five times per day–and that you should never go more than five hours without eating. Your hand can also be used to measure out ideal ratios at mealtimes. The palm is roughly the size and thickness of the amount of protein that you need. Make two big fists for a ballpark estimate on how many “favorable” carbs you should be eating and one regular fist for how many “unfavorable” carbs you should be eating.

Once you have the hang of cooking and eating Zone friendly meals and are used to consuming two snacks and three meals per day, you are well on your way to understanding and embracing The Zone diet. There’s a bit more to it, though, so here are some tips to keep in mind:

“Favorable” carbs are carbohydrates that have a lower glycemic index, or GI. The glycemic index measures food’s effects on blood glucose levels. The highest rating, 100, denotes pure glucose. To stay in The Zone, stick with carbs that have a GI of 55 or less, which include beans, small seeds, many nuts, mushrooms and sweet fruits like mangoes and peaches.
Carbs that should be avoided include bread, pasta, cereal, potatoes and bagels.

Optimal protein is low in fat. Popular choices include skinless turkey, chicken and fish; low-fat dairy products; egg whites; soy meat substitutes and tofu.
Proteins to avoid include egg yolks, processed foods, fatty red meats and liver and other organ meats. Good fats include avocados, almonds, butter, olive oil, mayonnaise and cream cheese.

Eat within one hour of waking each day. Have your second snack immediately before going to bed. Get at least 30 minutes of aerobic exercise and five to 10 minutes of strength training on a consistent basis.

Advantages of The Zone Diet

There’s a lot to love about The Zone. Above everything else, it is a sensible diet plan in that it does not encourage excessively rapid weight loss. Sears himself states that you can expect to lose 1 to 1.5 pounds per week on the diet, which closely aligns with what dieticians and other experts recommend for safe weight loss.

The Zone is also great because it is pretty simple. Yes, there’s a bit of a learning curve while adjusting to portioning your meals so specifically. Before too long, though, you’ll have an arsenal of go-to meals that meet the plan’s diet standards, and sticking with it will be a breeze from there.

Finally, The Zone is extensively documented. A wealth of resources is available, so you can always get support and information when you need it.

Drawbacks of The Zone Diet

With its effectiveness and research-based design, The Zone is pretty foolproof. However, some people dislike having to be so meticulous about maintaining the right ratio of fat, protein and carbs. Others become discouraged because they don’t feel like they are losing weight quickly enough. Again, however, slow, steady weight loss is much better than rapid weight loss. When you lose weight more slowly, you are much more likely to keep it off.

Books and Products About The Zone

You are much more likely to achieve success with The Zone–and to stick with it–when you have the right resources at your disposal. This is particularly true during the early stages, when you are just learning how to follow the plan.

We’ve rounded up some resources that are sure to make a big difference for you. Arm yourself with these books and products to lay the foundation for success while following The Zone diet.

Enter the Zone: A Dietary Road Map

Written by Dr. Barry Sears and published in 1995, Enter the Zone is widely regarded as “the bible” for Zone adherents. Without question, it is the best primer out there on the subject, and it’s a must-read for anyone who wants to lose fat and weight through the plan. In the book, Sears outlines the science that went into developing the diet. He also extensively lists good and bad carbs and other crucial facts, and he shares easy food blocks and recipe for hitting the ground running with this diet.

Zone Food Blocks: The Quick and Easy, Mix-and-Match Counter for Staying in the Zone

One of the top concerns that Zone newbies have is coming up with Zone-approved meals. This handy book, which was written by Sears and published in 1998, is a reference guide that teaches you how to optimize the Zone to suit your needs. It includes food blocks for prepackaged foods and fast food, and it provides guidance for modifying prepared foods so that they are “Zone Perfect.”

A Week in the Zone: A Quick Course in the Healthiest Diet for You

If you want to kick-start your Zone diet plan, this book is an absolute must. It teaches you how to get with the program in a single week. Step-by-step instructions provide clear guidance for how to proceed. The book also includes many tips and tricks for getting the most out of this diet.

Zone Meals in Seconds: 150 Fast and Delicious Recipes for Breakfast, Lunch and Dinner

Whether you’ll just be preparing meals for yourself or for a spouse and children too, this handy recipe book–which was written by Dr. Sears and his wife, Lynn–is absolutely indispensable. As the title suggests, all of the recipes in this book, which was published in 2004, can be prepared quickly and easily. The authors also took care to include a variety of cuisines and to make the offerings as family friendly as possible.

Official Zone Products

The best way to get going with the Zone is by learning how to prepare and cook meals that adhere to the plan. That way, you aren’t relying on expensive products too much, which is nice. Still, a little extra help may be in order, and you can’t go wrong with official products that are endorsed by Dr. Sears himself. These include everything from dietary supplements to an inflammation test kit that lets you see whether you’re truly in the Zone or not. Some prepared foods are available too, including pastas, protein bars and protein shakes.

The Bottom Line on The Zone Diet

When stacked up against the vast majority of fad diets, The Zone is a true standout. Given that it has maintained its popularity for more than 20 years, it is safe to say that it’s not a fad diet at all anymore but a way of life. Versatile and effective, it is easy to implement into just about any lifestyle. Make like a celebrity and get started with The Zone diet today!