There 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. But if you examine this phase, you’ll see that it’s really nothing more than just eating a lot of protein and oat bran.
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.
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.