The Dukan Diet gets results because it breaks weight loss into four effective phases that address important shifts in diet and lifestyle. By addressing each of these diet “phases” separately, those involved in the Dukan Diet gradually grow in the weight loss process, create and strengthen valuable healthy eating and exercise habits, and obtain feasible goals more rapidly.
The Dukan Diet also doesn’t leave you hanging once it’s completed like many other fad diets do. Many diets stop providing further assistance once the program is completed with the result that you regain hard lost pounds. However, the Dukan Diet is designed to keep you lean and healthy the remainder of your life.
In order to establish and build momentum, which is highly important in any weight loss program, the Dukan Diet begins with Phase I: an attack phase that lasts between 5 and 10 days. The amount of time necessary is dependent on each individual’s weight and the progress they make during the initial portion of the Attack Phase.
During Phase I, you are introduced and encouraged to follow a regime of healthy eating habits. Most people who commit to the Dukan Diet experience the greatest weight loss during the Attack Phase. This is because you are ceasing from eating fattening and unhealthy foods and replacing them with healthy foods that promote weight loss.
Beginning the Attack: Tough First Days
As with any diet, the first several days are the most difficult. This is because you are not only changing long-time bad eating habits, but your body is also fighting its addictions to sugars, additives, and other unhealthy items. To see the first phase of the Dukan Diet through to victory, be sure you remain full by eating three good meals and snacking on recommended foods in between.
You will also, very likely, experience fatigue during the first days of your Dukan Diet. This is due to the body’s withdrawals from stimulants such as sugar. However, most people on the Dukan Diet find that their tiredness subsides after about three days when they notice a boost in their energy levels. Due to this initial experience of exhaustion, it is recommended to not exercise extensively, but to keep exercise to a short, brisk walk or other less strenuous activity that won’t compound the problem.
Requirements of the Dukan Diet Attack Phase
Here are the requirements of the Attack Phase. You will find that this phase of the Dukan Diet is not that harsh or strenuous. It was designed this way so that you can build a good diet foundation, meet goals more easily, and successfully continue with the remainder of the program.
- Eat as much as you want as long as the foods come from the allowable sources on the provided Dukan Diet food list. You will mainly eat a lot of protein foods and select vegetables while avoiding high calorie and carb foods. All fruits should be avoided since most are high in sugars. Do NOT eat foods that are not listed.
- Do NOT skip meals. Many dieters are tempted to skip meals thinking they will lose weight faster. However, skipping meals actually harms the dieting process and stresses the body making it more difficult to continue.
- Drink plenty of water. It is recommended to consume at least 1.5 liters of water each day.
- Eat oat bran daily – 1-1.5 tablespoons in a single serving. Note: Eating 1 tablespoon of wheat bran daily will help you avoid constipation from eating the oat bran.
- Exercise daily by walking briskly or doing some other form of exercise for at least 20 minutes. Remember, you can reduce this amount the first three days of the Attack Phase if you feel fatigued from your diet change.
- Avoid a high intake of sodium to reduce water retention, do not eat additional starches or sugars, and take multi-vitamins daily.
- Weigh yourself daily, preferably as soon as you wake up, but after you use the bathroom.
- Continue with the Dukan Diet Attack Phase as long as you are getting results, but do NOT go beyond the 10 day recommended period. When you feel you are not getting further results, or you reach the 10-day limit, switch to Phase II – Cruise Phase – of the Dukan Diet.