The Dukan Diet 7 Day Plan Review. A Very Simple Plan Explained.

dukan diet 7 day plan reviewThere are 4 phases to the Dukan diet. The first phase, also known as the 7 day plan is where you experience the biggest weight loss results and it is this phase that this review will cover.

However, if you examine this phase, you’ll see that it’s really nothing more than just eating a lot of protein and oat bran. But we’ll get into details on that…

Here’s what you need to know:

The 7 day plan in the Dukan diet is known as the “Attack phase”, where you basically have to follow 3 rules:

1. You must eat only eat protein for 7 days.

Details: There is no limit to the amount of protein you can consume. Typically lean meats, fish and eggs are what compose the majority of your food list in this period.

However, what you need to know is that:

A) This phase doesn’t always last 7 days. Depending on how much weight you need to lose, the attack phase can last anywhere from 5-10 days. Usually 7 is the average amount.

B) You can lose up to 1 pound or more a day on the attack phase which sounds incredible, but it can have side effects…

C) A lot of people may experience constipation and tartar build up from all the protein consumption during this period.

Generally this happens when you eat a lot of protein so it’s not exclusive to the Dukan Diet, but low carb plans in general. Even a recommended diet like the 2 week diet also has this issue, but the difference there is that their first phase is a lot shorter.

2. You must drink 8 glasses of water a day during this period. 

This is not only healthy, but it does help with the side effects you can experience in the attack phase. It basically helps the food digest better.

3. You have to eat 2 teaspoons of oat bran everyday.

Oat bran is something you’ll need to eat everyday that you are on the Dukan diet, whether it be the attack phase or the other 3 phases. This is a food that when eaten expands in your stomach, thus giving you the impression that you’re feeling much fuller.

Though during the attack phase it won’t really make that much of a difference since there is no caloric restriction on how much you can eat, because oat bran possesses a high satiety number, it’ll help later on the diet.

A lot of people tend to think that just because the Dukan diet helps you lose a lot of weight during the first 7 days that it’s an amazing plan, hence they try it. But it’s really nothing more than just consuming protein in large amounts.

If you do this on your own, you too will experience results. There’s no magic to this.

What you also need to know is that as you continue with the Dukan diet, 2 things will happen:

A) The length of time you’re on this diet will GREATLY increase.

Phase 2 can last for several weeks, while phase 3 can last for weeks and even months at times.

B) The amount of weight you lose will GREATLY decrease.

During Phase 2, you may experience 1-2 pounds of weight loss a week while in phase 3, the weight loss results are basically non-existent because phase 3 is really a stabilization phase, not focused on weight loss. More details on the other phases.

This can be extremely discouraging to a lot of people. The Dukan diet, even though it gets results initially becomes pretty difficult to deal with as it goes on. Not to say that’s bad, but usually diets that have little room for flexibility and last a long time are unsustainable in the long run.

You can certainly try just the 7 day plan of the Dukan diet and forget the other phases as well, but there has been speculation among medical doctors that consuming so much protein may not be healthy for you. Hence, the side effects.

The Dukan diet does work, but the truth is there are much better, healthier and shorter alternatives available. The #1 recommended diet on this website is one those options.

There are also less strict plans like Eat Fat Get Thin in which you will be able to eat foods that are HIGH fat and even high protein to lose weight. It is also a great plan that I find to be one of the best I’ve reviewed.

The Doctor’s Diet Review. What You Need To Know About Travis Stork’s Plan.

the doctor's diet reviewThe Doctor’s Diet has become a very popular plan and people want to know if it meets expectations. This review will provide you with everything you need to know about it so you know exactly what to expect.

How the Doctor’s Diet works:

This plan isn’t really a diet. It’s more of a lifestyle change than anything else.

The whole point of the Doctor’s Diet is to get you to adopt a healthy lifestyle, which includes more than just eating. There’s also ways to improve sleep, exercise tips and more. 

This plan takes a very standard yet philosophical approach to weight loss. There are a lot of obvious facts written there that most if not all of us already know. Things such as:

  • Eat healthy/organic.
  • Eat more vegetables/fruits.
  • Stay away from bad carbs.
  • Why so much food around us is bad (processed, chemicals, pesticides, additives, harmful ingredients, ect…)
  • And more…

But in addition to the obvious, Travis Stork also wrote the book in a way that helps you adopt the changes he recommends. This is through his 3 phase approach: STAT, Restore & Maintenance. Here is a breakdown of each phase:

Phase 1: The 14 day STAT plan:doctor's diet phase 1 stat plan

In this phase, you kick things off by switching over a new way of eating that will help initiate the weight loss, hence the STAT name. For many, this phase isn’t going to be easy. You’re basically going to set the foundations for eating right and after the 14 day period, things will ease up.

In this phase, the majority of the foods you’ll eat will be vegetables/meat, basically a low-carb meal plan (but there are grains/carbs too!). You will be allowed snacks in between meals as you go through this diet. Dr. Stork recommends eating nuts, particularly walnuts as a great source of protein, energy as well as satisfaction. At the same time fruits such as strawberries, bananas are allowed.

There is a limit to how many calories you can eat, but the best way to utilize the STAT plan in my experience is by simply never eating to 100% on major meals. This is an important approach to dieting that will help with weight loss while not making you go hungry. More unusual tips.

Examples of foods you’ll be eating on STAT: Fish, meat, potatoes, broccoli, grapefruit, apples, berries, whole wheat bread, tomatoes, cheese, , fresh peppers, and more. 

Note: When eating fruits, you are allowed 2 servings a day.

Weight loss results? Even though STAT is meant to kick start the weight loss, results do vary. It is possible to lose 12 pounds in the 14 days of the STAT plan. Odds are your results will range within that number.

Phase 2: The Restore Plan (Also 14 days)doctors diet phase 2 restore plan

There is a lot more flexibility within the Restore plans, but at the same time major emphasis is on healthy eating, though there certain things you will be able to eat such as popcorn. In addition alcohol will also be allowed, but in limited proportions.

Within Restore, a majority of the foods you eat will now be spread between vegetables/proteins (meat/fish)/carbs (bread, fruits). But there will be more choices available. You’ll eat in the same manner as before.

Note: Snacking is a big part of the diet. A lot of suggested snacks in the Doctor’s diet are actually high satiety foods with low calories. So while you may “ruin” your appetite by eating them, your body will benefit from it.

Examples of Restore foods: Everything in STAT + cherries, bananas, oranges, wine, extra virgin olive oil, popcorn, vodka, wine, beer, pears, grapes, pasta (whole grain).

Weight loss results here aren’t going to be as quick as during the STAT plan but at the same time, the results you will be ongoing. Slow, but ongoing. Remember this is a long term fix, nothing short term whatsoever. 


Phase 3: Maintanence Plan (Life long)

You will implement many of the lessons from phases 1 & 2 and try to adopt this diet into your life such as snacking in between meals. It’s going to come down to eating most of the foods you already had during the first 2 phases.

There will be more flexibility allowed, but in order to maintain results you’ll have to do things such as snack in between meals, exercise, and overall follow the guidelines within the book. 

Additional details:

The fruits used in the diet are referred to as “Super fruits” because they’ll help you fill up faster (high satiety foods), get more healthy components and keep enjoying life.

There is also a lot of emphasis placed on eating foods from the sea. This doesn’t just come down to fish and shrimp, but also kelp.

There is a chapter on the health benefits of legumes which are basically plants that carry a lot of healthy components such as vitamins A, C, fiber, potassium and more. 

Following the guidelines of the Doctor’s diet is truly a great way to improve your way of life. It’s not just going to help you lose weight, but also help provide a lot of other benefits: More energy, better sleep, a stronger you, better focus, and more.

I do also recommend this alternative diet if you have a situation where you’re in a bit of a hurry to drop some pounds. It’s also healthy, but less of a lifestyle change and more of a “stat” weight loss plan.


  • Endorses healthy eating.
  • Provides a long term plan for maintaining results.
  • Doesn’t just talk about foods, but other health components.
  • If followed, helps decrease chances of diseases.


  • Pretty strict diet.
  • For the most part, the information isn’t really new. The basic: Eat healthy & exercise.
  • Some users complain about the wording in the Kindle edition of this book difficult to see (not really a con, but something to keep in mind).

The Doctor’s Diet Score:

3.5 stars

3.5 stars out of 5. Very good long term plan. Not really a diet. Will require commitment. 

Want faster weight loss results? This diet does that.

Conclusions on the Doctor’s Diet:

For the most part, this plan is a great approach to not just weight loss, but long term health. Really the only issues with this diet are:

  • The Kindle edition being hard to read.
  • Most of the information is stuff we already know about dieting.

Other than that, this plan is very solid. Though Dr. Travis does point out some obvious things, he also takes the traditional and most proven approach to helping people improve their health. This diet may be difficult to maintain for a lot of people, but at the same time it’s certainly worth trying especially if you already have problems that you need to deal with.

Like I said before, this is NOT a short term fix and it will require commitment to stay on. Keep this in mind. Overall a great diet.

If you’re looking for alternatives, you can also check out the #1 rated diet called the 2 Week Diet which provides both short/long term solutions while helping you eat healthy. It’s faster acting than the Doctor’s diet. There’s also another more moderate diet like this that’s good.

Both diets are great for health improvement. While the Doctor’s diet is more standard, the 2 Week Diet is better for faster results. There is also a long term solution after you complete the 2 weeks.

5 2 Diet Review. How Does it Work And is it Worth a Try?

5:2 diet reviewThe 5 2 diet is very straight forward. But there are a lot of people looking for an honest review of it. So if you’re looking to try this plan, everything you need to know about it is here.

The basic info on the 5:2 diet:

Essentially it is a plan where you eat anything you want for 5 days and “fast” for the other 2, but despite fasting carrying the “no eating” context, here, it’s actually allowed, just not much though.

This goes on for 1 week and you keep repeating this regiment until you reach your weight loss goal.

It is recommended to do the fasting days a few days apart to make it easier, but some prefer to just get it over with and do their 2 day fast consecutively. When it is said you can eat anything you want, technically it is true, but it is recommended to eat healthy foods to adopt some sort of new lifestyle and not just depend on the fasting.

It is very important that to note that during the fasting days, you can eat no more than 500 calories. This really doesn’t count as “fasting” because technically the very word means to not eat anything or abstain from particular or every food/drinks altogether. But at the same time this approach to weight loss still delivers results. Reasons why explained further below.

On the 2 fasting days, you may end up eating things such as 1 serving of fruits or a salad. Hard boiled eggs are also allowed. First timers will likely find the first 2 weeks of this difficult to maintain especially if they tend to eat a lot during the other 5 days, but it is something you can get used to.

Does it really work?

Yes. Intermittent eating and/or fasting is almost guaranteed to deliver results and not just in the weight loss department. There are also health benefits including improved stamina, mood, skin clearing up and more. I’ve done intermittent fasting and only ate once a day before. It DOES work.

But as for the 5 2 diet specifically, it works for several reasons, but the 2 most important are these:

1. The very act of fasting is a sort of procedure that helps the body cleanse itself. A lot of what people eat, especially in the western world has been proven to be unhealthy. A lot of foods people eat do not digest properly and stay in the intestines, not being able to digest, decaying and affecting overall health.

A fast helps rid the body of these sorts of things. Although you can’t completely get rid of these problems by doing the 5 2 diet for a few weeks, if you maintain this type of lifestyle, it will gradually improve overtime. If you wanted to fully cleanse the body quickly, a diet such as the Master Cleanse would be a better option.

2. You are doing what’s known as calorie shifting. It is basically a form of changing up your eating habits. In the 5 2 diet you eat a certain way for a few days, then switch to a low calorie approach to eating. This surprises your body and makes it increase metabolism and fat burning, and as long as you keep repeating this approach, you will keep the body going through the calorie shifting reaction and keeping metabolism high.

Though in the 5 2 diet, calorie shifting isn’t exactly taken to it’s full potential, it’s still contributes to the weight loss. A diet like the 2 week diet is an example of a plan which does realize the full potential of this technique.


  • Flexible plan.
  • You get to eat anyway you want 5 days out of the week.
  • Does help provide weight loss results. Results vary though.


  • Some say the book isn’t necessary to do the diet because the instructions are honestly simple.
  • The fasting days can be difficult for some. One thing I can recommend is to stop eating after 6 and sleep on it, so time passes easier.
  • If you have any conditions or are taking medication, consult with a doctor before trying the 5 2 diet. Fasting and extreme dieting in general is NOT recommended for anyone with medical conditions. 

5:2 Diet Score

3.5 stars

3.5 out of 5 stars. Pretty good flexible diet. It does work, but fasting may not be for everyone. See #1 rated diet.

5 2 diet score


It does get results and if you have no problems with your health or aren’t taking any medications that could be affected by this diet, then you can certainly give it a shot. If you do however have any medical issues, please consult with your doctor before trying it. 

Fasting is not a new concept and it has been proven to work in the improvement of health & weight loss. Although health is the primary focus of fasting, it will automatically lead to reduced weight because it will improve overall body functions including metabolism so it’s a one thing leads to another type of approach.

There are critics of fasting, but as someone who has personally done it, I can vouch for it working wonders if you do it right. But it’s not for everyone and you should definitely do your research before trying it on your own.

Like I mentioned earlier, if you wish to truly experience the benefits of fasting, I would instead recommend the Master cleanse. It’s difficult to accomplish, but it provides a lot better/faster benefits if you can get through it.

The 5 2 diet’s results do vary, so if you’re in a hurry to lose weight, this is not the kind of diet that’ll get you there. It’s more of a long term solution. If you need fast results and flexibility, I would recommend the #1 rated diet as it possess both of these qualities.

But I’d like to hear from you. What do you think of the 5:2 diet?

GOLO Diet Review. Here’s What Makes This Plan Special.

golo diet reviewGOLO is a “new” diet plan that approaches weight loss solutions not from a typical eating less or counting calories strategy but from maintaining a hormone in your body, insulin under a particular level so your body can steadily burn of fat.

Does this weight loss strategy work? And is it really that special?

How does GOLO work?

Overall this plan has you eating healthy, 0 additive foods that are generally low carb and the few foods you eat that do have carbs don’t really raise your insulin levels much.

The point is that by eating low carb and eating healthy in general, you lower your insulin levels to a point where the body will start to burn excess fat deposits. Basically GOLO works in a similar fashion as any low carb diet out there. But there people do often have problems eating this way which is why this particular plan has 3 parts:

The 3 part system of this weight loss plan explained:

Part 1: You eat in the actual low carb approach. They call it the “Metabolic Fuel Matrix” where they say you eat foods that are supposed to fuel your body and burn fat. All I really think this is based of the foods I saw is just the low carb meals that don’t give your body enough carbs/fat so it burns the ones in your body to maintain energy.

That burning is what’s the fuel in my opinion. But in my personal opinion there’s better, less cutting calorie type ways to burn fat and that is actually eating high fat foods. It’s crazy but if you check out this method, you’ll see how it works.

Part 2: You take a supplement called “Release”. It contains a high number of potent and natural ingredients including garcinia cambogia extract I believe that help your body reduce cravings.

Often one of the biggest problems low carb users experience is hunger and cravings for something with sugar. This can really cause a lot of people to quit these types of plans early on, but this supplement helps the fat continue to burn of and helps reduce the cravings for the bad foods and stabilizes insulin levels.

Part 3: They offer a membership to help provide services such as motivation.

Does this plan really work?

This plan does work because it uses the low carb approach to losing weight and through their release supplement helping you maintain that type of lifestyle.

Eating low carb has been proven to work. The less sugar/carbs you eat, the more weight you will lose. I have personally experienced this when I decided to eat less carbs and consume less sugar (here’s how I did it).

It is absolutely true that insulin levels can be connected to fat and eating more and more sugar can impede metabolism to burn off all the calories it needs, causing more fat storage to come about and the more they do this, the harder and more dense the fat gets, making it harder and harder to lose weight, especially as you age.

In short, GOLO turns the clock backward and implements an eating style that reduces fat getting added on and begins to attack the ones you already have.

What are the average results? How much do people lose on GOLO?

The average span of this plan is 90 days to a year. In 90 days, average results are about 20 pounds or slightly more. 

Is this plan good for diabetics? 

In many ways yes, although you should analyze the food list first and SPEAK to a doctor prior, this plan does focus on regulation of insulin levels, therefore helping in the area of diabetes prevention.

Should people who have diabetes do this plan? Again, a doctor would be able to tell you this better, but this plan is good for lowering sugar/insulin levels. 

What kinds of foods will people on this plan eat?

All you really have to do to see all the foods on this plan is go to their site and look at the intro video that shows all th dishes. Basically:

Mainly vegetables, meats, whole pasta, a little bit of bread, apples, basically mainly foods that are low on sugar and those that are such as fruits are in small amounts not to boost insult levels too high.

There is also no counting of calories on this plan as I saw. It appears to be strictly based on making sure you don’t consume too much sugar, regular insulin and eat health, a formula that will help you drop pounds and be healthier.

Is there any exercise plan added to this program?

There doesn’t appear to be shown on their which is surprising considering that exercise can also be very beneficial for lowering insulin levels and burning fat.

You may want to consider adding a light exercise plan if you plan to do GOLO. Maybe a light walk, a jog and/or cardio/strength regiment that helps burn extra additional fat.

GOLO diet score:

3.5 stars

3.5 stars out of 5. Even though they try to make it look very special, this is really in my opinion more of a traditional low carb diet. The only real thing that’s special is their “Release” supplement which should not be take on it’s own but used alongside the diet to work.


Conclusions on GOLO:

Is this an excellent diet plan? Pretty much.

Is it really that unique and the first time this kind of approach is used to lose weight? Not really, there’s a lot of diet plans that are similar and used supplements to contribute to helping people lose weight.

But what is good that even though it isn’t that special, it still uses a strategy to losing weight that does work, it’s just that many people have trouble keeping with it which is why they offer their supplement and support plan to help you.

Overall this is a great plan and possibly even better for diabetics or those close to being diabetic. 

Would this diet be the best to use though? Well for weight loss purposes alone, there are faster ones that aren’t “crash” types.

For example, the 2 week diet is almost identical at targeting fat like GOLO but they mix up the strategy to get faster weight loss:


Both eating plans can provide incredible results and are truly healthy. GOLO is more centered around steady and long term weight loss which is great, but if there is a need for you to lose weight faster, the 2 week diet will do that. They are both basically the same in what they aim to get rid of: Fat. 

How to Lose 1 Pound a Day Effortlessly. These Methods Really Work!

If you’re wondering how to lose at least 1 pound a day, there are a number of ways to do this, but only a few of them are actually effortless.

One such way is through a method of eating which allows you to eat pretty much anything you want, but at the same time causes your body to raise it’s metabolism. If done right you can lose weight, even while you sleep.

This method is called calorie shifting.

Though it goes by other names, the technique remains the same. Through it you are basically consuming a different amount of calories for each meal you eat. At the same time, you must never eat until you’re full. As a reference eat every meal until you’re 80% full, then stop. Utilize this for every meal you eat and you’ll essentially be calorie shifting.

How can this method of eating actually get you to lose 1 pound a day? Well if done correctly, calorie shifting causes your body to raise it’s metabolism by tricking it into doing so. When we mix up the way we eat, we essentially prevent our body from ever expecting how much we’ll be eating the very next time.

This uncertainty makes the body naturally raise metabolism and keep it high. The result? Weight loss. And in some cases, more than 1 pound a day. Take into consideration that you’re not really making any changes to what you’re eating and you’ve got a weight loss approach that’s really one of a kind and not really a form of dieting, yet you ARE losing weight.

Sure you can try exercising or going on some sort of calorie restrictive diet and those work, but the main issue with those traditional methods is that they are really unsustainable in the long run, hence why most diets end up failing. They put the body through an ordeal it isn’t used to and since most people jump into a new diet without preparing the body correctly, there will be a backlash from it.

Now with this method as it was mentioned earlier, there are NO major changes. Of course it’s important to strive to be healthy and avoid those foods which are obviously bad for you (fast foods, fried, ect…), but nevertheless the secret to losing 1 pound a day lies with how you eat, not what you eat.

And that is why calorie shifting is really the way to go, especially if you live a busy life. I’d certainly recommend using a professional guide if you’re going to try this approach to weight loss to make sure you get it right the first time, but you can also try it on your own and see how it works out for you.

There are certainly other ways you can lose pound a day, but effortlessly? Unlikely. 

Update: More methods of losing a pound or more a day!

So after reading an interesting diet book called the 2 week diet, one thing I learned about was a topic of dieting known as BMR. Now the full explanation of this “eating technique” is explained in that link, but how does it relate to dropping that extra pound everyday? 

Well it’s very simple, you’ve heard of eating less calories as one of the easiest ways of dieting right? Well that’s what BMR is, but it is a much more precise calculation of it basically. 

To drop that pound or extra pounds you don’t need, you can simply eat less of what you normally do daily and as a result have less calorie intake, which leads to more weight loss dropping.

But it’s easy to mistake this and eat say 1 portion less out of 5 daily portions that you eat. To be more precise and make this work, you need to identify the BMR you personally have, then eat about 10% less.

While I recommend you read up on BMR to have a number attached to your weight loss goal, all you really need to do is eat 10-20% less than you normally would daily. 

One way to make this work better is to spread out the amount of meals you have, so rather than having say the normal 3 meals a day, make it 6 or more, eat less overall throughout the day than you normally would, but what this method will do is it’ll prevent you from every being SO hungry that you force yourself to binge eat and feel bad afterwards. 

If you can do that, than losing weight is going to come much easier and faster than you can expect and that extra pound you didn’t need will melt off. 

Of course if you need to lose more, then there will come a time when you need to either eat even less or resort to other natural ways of dropping the weight. If you require something like that, then I can only recommend you try the 2 week diet as it’s one of those natural, yet extreme weight loss methods that work rather well. 

And here’s another good method (eat fat, I’m not kidding):

After reading Eat Fat, Get Thin, I discovered that there are many HEALTHY fats that exist in the food we buy and eat and if you properly know which of these to consume, what is going to end up happening is that your metabolism is going to get raises, thus causing more weight loss.

I’ve had times that where by employing the strategy of eating healthy, fatty foods, I’ve lost weight, and I didn’t have to cut calories or anything like that. The method of eating fat to lose weight is legit folks and this book shows the proper way it’s done.