Overview

Experimenting with the Dukan Diet

Phase 1: Attack Phase
You eat lean protein only. And drink a lot of water (coffee, tea and diet sodas are OK too but they have to be zero calories and zero fat).
Your protein is likely to come in the form of meat (low-fat beef, chicken, turkey, fish), but there are also dairy possibilities (e.g. zero-fat yogurt and cottage cheese, etc) and vegetarian/vegan options (e.g. eggs, tofu and seitan). You can season your protein with anything that is zero fat and zero carbs, like salt, vinegar, onions, mustard, normal spices (oregano, basil, pepper, etc.) and so on. You also add some oat bran (1.5 tablespoons per day) to the mix and a 20-minute walk every day. The Oat Bran is mandatory every day and not to exceed 1.5 tablespoons per day.
In Dr. Dukan’s book it clearly states that if you have to lose 10lbs do this Phase for 2 days. If you have 20 to lose, for 5 and for me 40 or more do it for 7 no more than 10 days. At this present time, I have chosen 7 days. Don’t eat any dairy products, if you want to lose a double digit number.
In the attack phase, the only thing that will passing your lips is the protein, the oat bran and the water.
Phase 2: Also known as the cruise phase. You have days of nothing-but-protein alternated with days of nothing-but-protein-and-vegetables. Salad is included as a vegetable(no dressing, too much fat or you can make your own dressing). You continue the oat bran (2 tablespoons per day), the water and the walking (which increases to 30 minutes a day, briskly). You can see why the Dukan diet is also known as the French protein diet. Phase 2 could last for months until you reach your true/ideal weight.

Phase 3: Consolidation phase, this phase starts once you reach your target weight. You don’t lose any weight here – you just maintain your new weight. The consolidation phase adds a little fruit, bread and cheese to the mix, as well as one “celebration meal” per week. Continue eating protein plus vegetables to your heart’s desire. They are always on the menu.
- You get one fruit a day, but you are looking for the watery fruits like watermelon, cantaloupe, apples, etc.
- You get two slices of whole-grain bread. If you must have butter, make it low-fat. Be stingy with the butter.
- You get one serving of carbs per week. This might be pasta or rice.
- Your menu expands to include one “celebration meal” per week, where anything goes.
Consolidation Phase as a safety platform (eat unlimited protein and vegetables, one piece of fruit a day, two slices of whole-grain bread, a portion of cheese, two starchy foods and two celebration meals a week).” There is a huge difference between “eating whatever you like” and eating the Phase 3 diet. So let’s summarize: Eat a phase 3 diet, except on Thursday. On Thursday you eat nothing-but-protein. You continue walking every day.

Review on the Attack Phase coming soon. I have decided to extend it for the full 10 days.