E.g. If you eat 3,000 calories of protein in a day and burn only 2,000 calories, you are going to gain weight. It is important that the protein is low in fat. Things went a lot smoother once I reached the "Consolidation" phase and could re-introduce previously forbidden foods. 28 specific vegetables are added to the diet. I did the Dukan and I lost 10lbs in my 10 days of attack. Grains. People can eat whatever they want, as long as they follow some simple rules: In order to succeed long-term the dieters need to follow this Dukan stabilization phase for the rest of their lives. Before starting the diet, I had to calculate my target weight (what the Dukan Diet refers to as “True Weight”). I (barely) survived by scarfing large amounts of Greek yogurt, a protein shake made with 100 percent whey protein and skim milk, and shredded chicken in chicken broth. Why trust us? Using a free tool on the website, I plugged in a host of info about myself, including my gender, current weight, age, height, diet history, average weight, tendency to gain weight, and body frame size. I have a blog about my Dukan journey if you're interested. With the Dukan Diet, you move through four distinct phases: “Attack,” “Cruise,” “Consolidation,” and “Stabilization.” How long you spend in the first three diet phases depends on how much weight you want to lose. ( green stuff and fruits ). The Dukan Diet Attack phase usually lasts from 2 to 5 days, here are some guidelines: Less than 10 lbs. The fourth and final phase, “Stabilization,” is supposed to last for the rest of your life. When I needed a quick snack, I’d share a small bowl of yogurt with my cat, grab a couple of cheese slices, or give in to my carb cravings and sneak a Kind bar or a few squares of chocolate. Can’t resist. Eat three tablespoons of oat bran each day. I was also constipated, bloated, and miserable. In general, you can expect an approximate amount of weight loss depending on how long you decide to follow the Attack Phase. Fruit is not allowed. I had read so much about not all calories are equal and protein uses more calories to metabolise than carbs or fat. (I opted out of the coaching program.). It must become part of their lifestyle. I’ve managed to keep my weight in check thanks to a dedicated fitness regimen—which includes a hearty dose of cardio and strength training. This can easily happen if the protein you eat contains too much fat. Heller also broke it to me that U.S. News & World Report had recently named the Dukan Diet one of the worst popular diets out there, for many of the same reasons she'd offered. There are four phases in the Dukan diet:. It's hardly noticeable in photos, but I can definitely see and feel the difference. Heller is most decidedly not a fan of the Dukan Diet. After I lost 25lbs, I went from the Cruise phase to a modified cruise phase where I do PV days instead of alternating PP and PV-- I still am loosing. 6 Women Reveal What It Took To Lose 15 Pounds. on one day the individual eats just lean protein, and the next lean proteins combined with unlimited low-starch vegetables. It didn’t help that I’d sooner eat peanut butter sandwiches for days on end than cook a healthy, delicious meal. The program allows some tolerated foods. It made me constipated and miserable, are some people just not physiolgically suited to some diets? I lost about 10 pounds at first, then when I started to increase my carbs (according to the plan guidelines), it came right back. Pancakes, waffles, and French toast are about the only reasons I brunch. That's not to say that I'm technically overweight or obese. The dieter is told to be careful to avoid meats with added sugars. You can lose at least 10 pounds if following the Attack Phase for 10 days, with permission from your doctor. The cure, I knew, would be found in a diet featuring fewer simple carbs and more stomach-satisfying proteins and veggies. Did you read the book or just get the info from the web. For example, the first phase, “Attack,” typically lasts two to five days, and you’re only allowed to choose from a list of 68 high-protein foods, such as beef tenderloin, chicken, seitan, reduced-fat bacon, and fat-free dairy products (fatty meats and full-fat dairy products not included). Of any kind. Dieters are allowed to consume artificial sweeteners, vinegars, sugar-free gum, and spices; they are also advised to take multivitamins with minerals. Yesterday was my fifth day on the Dukan diet. So why would you want to cut those out?” she says. Phase 1: Weight loss (Attack Phase) Duration: 7 days. The expected weight loss during the 3 day Attack Phase ranges from 2 to 6 lbs (1 to 2.5 kg). Protein could be all kinds of beef, fish, chicken, eggs, soy, and cottage cheese. It includes 100 foods, of which 72 are animal sourced and 28 come from plants. It is important that the protein is low in fat. The dieter is allowed to have one or two servings of starchy food and one or two celebration meals each week. Even though I strayed from the diet here and there, I managed to lose five pounds by the end of two weeks. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. The aim here is to prevent the person from putting lots of weigh back on. Now that the diet is officially over, I plan to keep up the healthy habits I practiced, as well as develop some new habits. So, if a person needs to lose 15 kg, this phase lasts 15 weeks. I did however try sticking to the protein Thursday idea for a couple of months but it really didn't help...I found that counting calories was easier and much more sensible. And you know what? Not so much.). At least 1.5 liters of water has to be consumed each day. Is anyone able to explain what might have been happening with me? But since peanut butter and bread were off-limits, I swallowed my distaste for cooking and threw together a couple of simple, protein-rich soups designed to last the entire two weeks. In it, you slowly reintroduce previously forbidden foods by giving yourself two “celebration meals” per week. 1 day ‘overture’ If your overweight is less than 11 lbs (5 kg) there’s no need to torment yourself with the Attack Phase Menu for more than just one day. Your email address will not be published. Although based on specific personal conditions, the length of the Cruise phase generally lasts 1 kg (2.2 lb) weight loss per week. I think calorie counting is the old fashioned and sensible way forward. You are currently viewing the message boards in: Hi was just wondering if anyone else has had the strange phenomena of gaining weight whilst on a carb restricted diet? The average length of this phase is five days for every pound you want to lose. 60 Satisfying Lunches That Promote Weight Loss. The attack phase. The first day—the protein-only "Attack" day—was by far the toughest. I’m glad that I broke the rules on this diet. Oat bran also helps suppress hunger because it grows to up to twenty times its size in the stomach. Women's Health may earn commission from the links on this page, but we only feature products we believe in. The Dukan Attack Phase guarantees weight loss, no matter what. The six days I spent on the protein- and veggie-only "Cruise" phase were rough, but the soups and salad helped tide me over for most of my meals. (Heller recommends trying plant-based proteins such as beans, hummus, veggie burgers, tofu, edamame, and seitan, which are all allowed on the Dukan Diet.). But you know that saying that you can't out-exercise a bad diet? Pierre Dukan explains that oat bran is very high in fiber1, meaning that a large proportion of the carbs cannot be broken down and digested, making oat bran less carbohydrate-rich than they thought. I too tried the Dukan diet but I actually lost 1 kilo within the first 2 days....However, I found that I couldn't stick to such a restrictive diet for too long as I too became grumpy ....I didnt get past the attack phase as I knew I would never be able to live without some carbs. Yes! The dieter is told to be careful to avoid meats with added sugars. Protein could be all kinds of beef, fish, chicken, eggs, soy, and cottage cheese. carbs) even more. I really didn't want to have a day every week when I only ate protein. (I can get behind the second rule, but the other two? 'Khloe Kardashian's "Revenge Body" Helped Me Lose 50 Pounds—But This Is How I Kept It Off', 6 Things You’ll Have to Give Up if You Want to Lose Weight FOR GOOD, 'I Tried the Paleo Diet for 30 Days to Lose Weight—Here’s What Happened', 'I Tried The South Beach Diet For Two Weeks', 'I Tried The Mediterranean Diet To Lose Weight—Here's What Happened', 'I Tried Eating An Avocado Every Day For A Week—Here's What Happened', 'I Kept A Hair Journal For 2 Weeks—Here's What Happened', ‘I Tried Kylie Jenner’s Makeup Routine For A Week—Here’s What Happened’. I'll never do the low carb thing again. Yes, technically I'd already been doing that, but at least now I didn't feel so guilty about it. If I followed the diet as outlined, I would reach my "true weight" by February 4 if I started on January 1. The dieter also consumes at least 1.5 tablespoons of oat bran, the only carbohydrate source allowed in this phase.