The Dukan Diet (book by Pierre Dukan, MD)
There are 4 "phases" of the Dukan diet: Attack, Cruise, Consolidation, Stabilize (the forever after phase). For just a little background I will describe how I understand these phases, for more detail check out the websites or check the book out of the library (or buy it - I did on my iPad). The book is The Dukan Diet - 2 Steps to Lose the Weight - 2 Steps to Keep It Off Forever by Dr. Pierre Dukan.
Phase 1 - The Attack: The Attack Phase last 2 - 7 days dependent on how much you need to lose and your past dieting history, in other words how resistant to weight loss you have become. Basically in this phase you eat only protein and preferably meat! You also get to eat 1 1/2 Tablespoons of Oat Bran each day. Add to that at least 1 1/2 liters of water that translates to at least 50.72 ounces of water...Simple! I drink at least 64 ounces so this seemed pretty simple to me. In this phase you absolutely can NOT cheat, even a tiny cheat will throw you off course. The protein should be low fat, but that being said you can eat steak, eggs, fish, chicken, shrimp (my favorite), tuna, venison, etc as long as it is a low-fat cut. Most fatty fish is OK due to the fact that the fat in for example Salmon is loaded with Omega 3 fatty acids. You can also drink diet sodas, crystal light type drinks and lots and lots of water. No sugar, no added fats. They recommend that you use your grill as much as possible and use seasonings as much as you would like. Lastly, 20 minutes of exercise every day, go for a walk!
Phase 2 - The Cruise: The Cruise Phase will last until you reach your goal. This phase consists of alternating Attack Phase Days with Protein/Veggie Days. There are basically 2 thoughts on this phase, either you do 1 day of Protein/Veggie followed by 1 day of Attack OR 5 days of Protein/Veggie followed by 4 days of Attack. It is really up to you, according to Dr. Dukan it works the same whichever way you choose. Now that being said, I have been reading some of the info on the web and there are some people that swear they do better on the 5 day alternating diet. On a Protein/Veggie day you continue to eat like the Attack phase only you add Veggies. Veggies are from a list you can not have Potatoes, corn, peas or any High Carb veggies, my favorites to name a few are: Tomatoes, Cucumbers, any lettuce type veggie, asparagus (exciting side note about this veggie - it's a diuretic), mushrooms, celery, zucchini, summer squash, peppers, etc. You can also have a serving of carrots, beets and artichokes (just don't eat them at every meal). You can make a great dressing using flavored vinegar and fat free yogurt and that is totally legal. Lastly, up your exercise to 30 minutes.
Phase 3 - Consolidation: OK you have reached your goal. Now it is time to make it stick. This phase lasts 5 days for every pound that you have lost! In this phase you get to add 1 fruit per day, this includes all fruits except bananas, grapes, cherries, dried fruits and nuts. You can add 2 slices of 100% whole grain bread per day. One serving of cheese per day and are you ready? Two servings of starchy foods per WEEK. I am going to have corn on the cob. During the first half of consolidation you are allowed 1 "Celebration" meal per week, this is just a meal not a day, go crazy, enjoy yourself this is a celebration, eat what ever you want including dessert. In the second half you may have 2 Celebration meals per week. A little hint for the celebration, never have second helpings. Use common sense, don't get off track here by making your meal turn into days. Don't forget to exercise, this should be habit by now, but don't slack off.
Phase 4 - The Rest Of Your Life: This phase is the rest of your life. Eat the things you want every day except Thursday (yep, he picked a day and it is set in stone!!). Thursday is an Attack day, every Thursday no exceptions. I know this sounds crazy, but his argument is that if you don't pick a specific day you will continually put it off until you just forget it all together and if you want to maintain this great new body weight you need this day each week.
So there you have it, The Dukan Diet in a nutshell! So on August 1, 2011 I am going to start this so we will see what happens...
