I lost the weight while following The Dukan Diet.
The Dukan Diet is separated into 4 phases, two to lose the weight and two to keep it off forever. Of course for a full understanding of how this diet works I always suggest you buy the book, also, check out the webpage.
Phase 1 – Attack Phase
Length 2 to 7 days, on average 5 days. Only eat Protein (Lean meats, eggs, nonfat no sugar added dairy products) I lost over a pound a day in this phase. I followed it for 10 days, but this is because I had over 100lbs to lose and I figured I was motivated enough to do this phase for that long. The problem with Attack is that it can become monotonous, without veggies there is not a lot of variety.
Sometimes if you are stuck on a plateau people will suggest you try a ‘mini attack phase’ this refers to cutting out veggies for a few days, see if you can let go of some water retention. Although there are several reasons you might hit a plateau, don’t worry though: THE WEIGHT DOES GO DOWN.
Phase 2 – Cruise Phase
Lasts until you have finished losing all the weight you want to lose. I lost on average 2.5 lbs a week. 3 lbs a week in the beginning, going all the way down to 1 – 1.5 lbs a week by the end. In this phase you eat protein as well as vegetables alternating days. In the book Dukan offers a list of 100 natural food items you are allowed to eat during this phase. I found it incredibly helpful and I suggest using the list to the best of your ability, if it’s not on the list you don’t put it in your mouth, simple! No cheating!
This seems like the longest phase, but you will blink and it will be over.
Phase 3 – Consolidation Phase
Lasts 5 days for every pound you lose (So I would be on it until August 10th 2013… 550 days woah.)
This phase is more complicated, you add in two servings of whole grain bread a day, as well as a serving of fruit and a serving of cheese. You also add in a Celebration Meal a week as well as a starch meal. Of course there are rules to this phase, all the information can be found in the book as well as scattered throughout this blog.
Phase 4 – Permanent Stabilization phase
This phase is for the rest of your life!
One day of pure protein (phase 1) a week, for the rest of your life. Easy peasy! Just forget to eat bread and veggies for one day a week.
You wont gain the weight back while following this diet because of these two lasts phases. The 5 days for every pound you lose tricks your body into thinking it’s new weight is it’s heaviest weight (since your body is always trying to reach that heaviest weight, survival and all that junk.)
I suggest using The Dukan Diet as a tool to teach you good eating habits. I always say, I started Dukan on a diet, I ended it as a lifestyle change. I learned enough about nutrition and healthy eating while following Dukan that now I would never go back to eating as poorly as I once did. I know to stay away from starches and sugars, my body doesn’t need it, I want to be healthy. I learned to cook while following Dukan, I learned about what my body needs, and I have taught myself to prepare my food in advance and to eat well balanced meals. I love eating this way now, something I never could have thought I would say earlier on in this dieting journey.
During The Dukan Diet you don’t need to worry about portions. You eat unlimited of the allowed foods (with the exception of dairy). This helps you follow the diet since you are never hungry. At one point (at about 100lbs loss) I did learn the hard way (with a long plateau) that the diet does become about portion control eventually. There comes a point where your body wont drop the weight and potion control is the only thing to get you moving again, but no need to worry about that until later on. ;)
Also read this post about why the Dukan Diet worked for me when no other diet would. It might give you more insight on whether or not The Dukan Diet is for you.
As always if you have any questions, ask away!