The Duke diet is one of the most popular diets in the United States, created by researchers at Duke University, and designed to make overweight and sedentary people lose 8 kg in 4 weeks.

This diet was born in the 1970s, when Duke University ‘s first weight loss center opened , the Duke Diet and Fitness Center.

According to its creators, the goal of the Duke Diet is to change people’s lifestyle in order to make their weight loss permanent. To achieve this, the diet must be followed for no less than 3 months.

Let’s see it together.
I recommend that you seek the advice of your healthcare practitioner before making any dietary and lifestyle changes.

THE DUKE DIET TO LOSE 8 KG IN 4 WEEKS

The Duke diet menu is omnivorous, vegetarian or vegan based and essentially has two main rules.

• The first important rule is to have a maximum of 4 meals by 3pm.

  After 3 pm you can no longer eat, but you can drink herbal teas without sugar, meat or vegetable broth without oil and without residues, coffee and herbal teas without sugar. Preferably in the second part of the day sweeteners should not be used, bordering on stevia

• The second rule is that you have to eat these foods every day.

  Two cups of raw salad (including endive, rocket, radicchio, valerian, songino, spinach, so not only and not necessarily lettuce) + a cup of raw vegetables, which can then be eaten raw or cooked with artichokes, asparagus, cucumbers, fennel, green beans, aubergines, courgettes, onions, mushrooms, broccoli, cauliflower, squash and tomatoes. And finally two cups of clear broth.

These dosages are the minimum recommended.
It means that we can eat more but never less.

The rest of the meals must be chosen on this list.

Meat and fish: veal, fat-free cooked ham, bresola, chicken, turkey, tuna, sole, shrimp tails, trout, sea bream, tuna, cod, octopus or squid. Fish and meat must be fresh, possibly non-farmed fish.
Cheese: maximum 80 grams per day only seasoned as an alternative to meat and fish.
Eggs: allowed.
Natural tofu, seitan, tempeh: allowed.
Oil and butter: up to 4 teaspoons per day or alternatively 100 grams of avocado per day + a level teaspoon of oil or mayonnaise.
Olives: up to 6 per day.
Fruit: two servings allowed after the first 4 weeks.
Lemon juice, herbs, pickles, vinegar: free.

Basically for the first four weeks you eat a low-carbohydrate diet with the rule of eating up to three of all types of solid meals. The quantities are free.