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If you want to shape up in time for summer the Dukan diet, which claims to help you lose up to half a stone in just five days, might sound tempting. Quite simply protein is a dieter’s friend, whilst fat and carbs are initially the foe. Proteins are composed of long chains of building blocks called amino acids, which are linked with strong bonds that take a lot of effort to break. Meanwhile, because the body has to work harder to break down proteins, it burns up more calories in doing so. Complementing this high protein intake, carbs should be severely limited because they cause the secretion of insulin. Fat needs to be limited because it contains the most calories per gram, and it tends to eaten in combination with carbs like bread and pasta.
Furthermore, you pledge to not use lifts or escalators, walk for 20 minutes a day and have 3tbsp of oat bran daily. If you follow the Dukan regime Attack Phase for five days, you can expect to lose up to 7lb although you may achieve 10lb if you are more overweight to start with. Once you enter the Cruise Phase of the Dukan diet you can expect your weight loss to stabilise at around 2lb a week. You need to drink a lot more than usual on this diet because the breakdown of protein creates waste products such as uric acid. In fact, Dr Pierre Dukan recommends avoiding any strenuous activities in the Attack Phase as you will probably feel so tired.
Constipation may also occur as a consequence of avoiding all carbs with the exception of a small amount of oat bran. Longer term, this plan may lead to nutritional deficiencies, which cause health problems in later life.
As a safeguard, Dr Dukan recommends taking multivitamins, but research shows it’s far better to get our nutrients from food rather than pills. The dieting phases of this plan (Attack and Cruise) are extremely limited so chances are the regime will get very boring with the result that many people will give up quickly.
From a budget point of view, protein-rich foods such as meat, poultry and fish tend to be more expensive than starchy carbs, fruit and veg.
This diet fails to teach people about the basic principles of a balanced, healthy diet, which science proves can help keep us healthy and free from disease.
The Dukan diet is designed to enable people to lose considerable amounts of weight very quickly and this can be very motivating.
It’s very prescriptive and gives dieters a strict set of rules - for some people this can be very effective. The lack of choice can make mealtimes easier to plan to some extent, if you can put up with the monotony. The diet encourages people to cut out refined, processed, fatty and sugary foods and alcohol, all of which are low in vitamins and minerals – definitely a positive move. Unlike the Atkins diet, Dukan recommends considerably cutting down on fat and salt, both of which are important health habits to get into. The Dukan diet is incredibly unbalanced and fails to follow healthy eating guidelines, which are designed to keep us free from illness. Of course this plan will result in weight loss – and rapid weight loss to start with. A large amount of the weight loss that occurs in the Attack Phase is due to a loss of water, which is bound with a reserve supply of carbohydrate called glycogen in the liver. There’s certainly good evidence that protein-rich foods can help us to feel fuller for longer and so have a role to play in controlling our appetite. On the issue of limiting fruit and veg, health experts have spent years encouraging us to eat 5-a-day and for many very good reasons – reducing the risk of cancer and heart disease, helping to control our weight, and even to keep our skin and hair in good condition. Find out detailed information on the protein and carbohydrate in the foods you eat, and see how many calories you need a day to lose weight with the UK largest online food and nutrition database programme a€“ try Weight Loss Resources free for 24 hrs. How Mike Tyson lost 100lbs on vegan diet to rid his body of 'bad cocaine' - and he's not the only male star to lose weight with the healthy regime . Alec Baldwin stopped eating meat and narrated a video for Peta called 'Meet Your Meat' in 2009. The views expressed in the contents above are those of our users and do not necessarily reflect the views of MailOnline.

In the third in our series of example meal plans provided by Danielle Roberts, we look at a plan designed to facilitate female weight-loss, alongside an applicable exercise regime. With a keen interest in sports nutrition, Danielle started working with the Sharks Rugby team in 2010, guiding them through their nutritional needs. A weight loss plan is not easy to execute without the right kind of diet and exercise regime. Recent research has shown that including food that has a high percentage of Vitamin C is perfect for losing weight. And since the body is unable to produce Vitamin C on its own, it has to be supplied from the diet.
Even fresh vegetables like tomato, broccoli and sweet red peppers are storehouses of this essential component. While Vitamin C obtained from fruits and vegetables is great for losing weight, you must make sure that you are not diluting this component while preparing a dish. Although, 70 to 90mg of Vitamin C in your diet is considered to be an adequate amount, recent research suggests that the nutrient intake can be as high as 1000mg.
If the diet is unable to meet the Vitamin C requirements, even tablets, chewables and capsules can be taken. Although, Vitamin C can induce weight loss, it is not a wonder drug that will let you lose weight overnight. Well, you may be well aware of the Caribbean islands and the distinct lifestyle the Caribbean people  lead. This diet also requires physical exercise, which should be suited to your weight and overall health. A-listers like Jennifer Lopez, supermodel Gisele Bundchen and Gossip Girl star Jessica Szohr are all said to be fans.
Dr Pierre Dukan believes eating protein is the key to achieving weight loss, so the starting point is a very high protein diet combined with no carbs. This means the body has to work really hard to process proteins and so they stay in the stomach longer than fats or carbohydrates. So for example, when we consume 100 calories from protein, the body uses 30 calories to process it and so in reality we only get 70 calories. Protein contains only half the calories of fat – just four calories per gram compared to nine calories per gram of fat. Our online food diary will help you achieve your weight loss goals with a healthy, balanced diet.
Most of the time you eat normally, but every Thursday, you follow a pure protein day by eating only foods allowed in the Attack Phase. When carbohydrates are absent, the body switches to burning fat as its primary source of fuel.
As for bad breath and a dry mouth, Dr Dukan simply explains they signify you are losing weight and so should be welcomed as proof of success. For example, if you have 40lb to lose, you could find yourself surviving on nothing but protein and a few vegetables every other day for three to four months. Meanwhile, some experts agree that very high intakes of protein may cause kidney problems or weaken bones.
In the same way a medical condition might be treated with drugs that must be taken, Dr Pierre Dukan believes that people who want to lose weight need a prescribed set of rules and instructions that must be followed. In the absence of dietary carbs, the body rapidly uses up this supply of glycogen and so you also lose the associated water. Those glycogen stores are quickly replenished, together with the associated water, which pushes up your weight. But increasingly, research is showing that we can achieve an even better hunger-fighter by combining protein-rich foods with high-fibre carbs – for example, scrambled eggs on wholegrain toast. Oat bran contains phytates, naturally occurring compounds that can bind with minerals such as iron and zinc and reduce their absorption.
There is a stack of research to show that fruit and veg are good for us, whilst a continual lack of these foods is linked to poorer health. Even if you can bear five days of surviving on a diet of meat and eggs, the sweet taste of rapid weight loss will quickly be replaced by bitterness the moment you eat a bowl of cereal or slice of toast and watch the scales return to normal!
After turning over a new leaf and committing to the strict plant-based diet last year, the former heavyweight champ lost 100 pounds.

Clinton's healthier eating was an inspiration to Reverend Al Sharpton, who also cut out meat and lost 50 pounds.
After he was diagnosed as pre-diabetic, Baldwin was also inspired to eliminate sugar and dairy from his diet - and rocked the red carpet looking years younger.
Danielle continues to consult with the Sharks Team, and in various other sporting fields including rowing, endurance cycling, hockey and swimming. This nutrient is considered to be a core component of any healthy diet and this study suggests that people with a Vitamin C deficiency find it difficult to shed weight efficiently. Raw fruits and vegetables are the best sources of this nutrient and if you wish to cook the vegetables, take special care to cook it for very short durations. Therefore, if you wish to lose weight with Vitamin C, lightly blanched vegetables are perfect for your diet. Therefore, a balanced diet, adequate amounts of Vitamin C and a fruitful exercise regime is ideal for losing weight and maintaining a healthy lifestyle. Although guidelines must be followed closely, consuming one fruit instead of another and lentils instead of meat is still allowed. In turn, this means the stomach empties more slowly, helping to keep us fuller for longer so we find it easier to stick to our diet.
In contrast, the body only uses 12 calories to process 100 calories from fat; and just seven calories to process 100 calories from carbs.
Ideally, you should opt for mineral water that’s low in sodium, although tap water is still suitable. This results in the production of substances called ketones, which can cause bad breath, a dry mouth, tiredness, weakness, dizziness, insomnia and nausea. This lack of wholegrains, fruit and vegetables in your diet is likely to lead to a lack of antioxidants.
The result being that dieters are likely to rapidly fall off the wagon due to mealtime monotony and boredom.
In contrast, an extreme diet like this is unlikely to have been the subject of extensive studies and so the long-term affects remain unknown.
Whilst in theory you can eat as much protein-rich meat and eggs as you want, ultimately, your taste buds will limit the quantity you eat as you quickly get bored with the same flavours.
Indeed, Dr Dukan says that in the first few days you can often see a slight weight change by the hour and in reality, this can only happen when changes in fluid are occurring. It’s far better to boost fibre with higher-fibre starchy foods such as wholegrains, pulses and fruit and veg. We would also like to take this opportunity to congratulate the Sharks on their recent victory, claiming the Currie Cup over Province. Apart from these, you can also include strawberries and kiwis in your diet for a greater supply of this nutrient. Other ingredients that are allowed as well include nonstick cooking spray, mustard, spices, lemon juice, calorie-free sweetener, water, tea and black coffee.
On the other hand, people who are physically active and in good shape should do more exercise, such as jogging, walking, swimming, skipping rope and using a treadmill. This means if we eat 1,500 calories of pure protein, in reality we only get 1,050 calories. Low intakes of which have been linked with a host of health problems ranging from heart disease and cancer to premature ageing and cataracts. It’s certainly a good idea to start enjoying protein-rich foods at each meal, but not in isolation.
The duration of the diet is three days during which you will burn fat, boost your energy and your metabolism.
It’s important to consult a doctor before starting this diet and doing the exercises in case you have some medical issues.

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