The Dukan Diet’s 4 phases can be a difficult to understand for newcomers but this article will help clarify everything! What you need to know is that the Dukan diet contrary to it’s claims is not an easy diet. It is long (months), it is restrictive and it is quite demanding. But it also does work, yet not as fast as it is believed.
Another important fact is that contrary to speculation, Kate Middleton did not use this diet to prepare for her Royal wedding. Yet it was this rumor which made the Dukan diet blast off in popularity. There have been many people who have sworn that this diet works very well for them and there have also been many who have considered it dangerous and controversial including medical institutions.
Regardless, check out how this diet works and what to expect from it before trying it out. And in order to do that, you need to know how the 4 phases work. Here they are, explained in detail:
Phase 1: Attack
The diet begins with you eating nothing but protein. For 5-10 days (the more weight you need to lose, the longer you’ll be on this phase), you will eat nothing but protein and drink 8 glasses of water a day. There is no limit to how much you can eat but a common side effect you may experience is constipation from doing this.
However, on the flip side, this is the only phase where you’ll lose a lot of weight! Up to 1 pound or more a day. This is because of the protein consumption which feeds muscles and causes the body to burn off fat.
A common question people have about the attack phase is “What happens if you need to lose more than 10 pounds, 15, 20 or even more?” The answer is that regardless of how much weight you need to lose, you should not go over the 10 day limit with this phase as it can get dangerous. Whatever weight you need to lose will occur during the next phase…
Phase 2: Cruise
The Cruise phase will continue along the same line of eating you did in the first phase, but now every other day, you will add vegetables to your meals in a 50/50 ratio. You can eat an unlimited amount of vegetables and protein so long as you maintain the 50/50 ratio. However, you cannot eat avocado as they contain fat. Every other vegetable is allowed. During the following day, you will go back to a phase 1 eating style and eat nothing but protein. The same rule for drinking 8 glasses of water a day applies here.
Example of how this works:
Every Sun, Tues, Thur & Sat, you will eat protein/vegetable meals in a 50/50 ratio (measured in calories).
Every Mon, Wed & Fri, you will eat only protein, the same way you did during phase 1.
What you need to know about the Cruise phase is that weight loss results greatly diminish here. You can expect to lose up to 2 pounds a week, but the key to the Cruise phase is the length of time you need to be on it.
You must stay on this phase until you reach your target weight. For many people this can take months. Be aware that this is the requirement you’ll need to uphold if you wish to continue this diet. Once you reach your weight loss goal, you can move into phase 3…
Phase 3: Stabilization
Here the ban on certain foods is lifted. You continue eating in the same fashion as you did during phase 2 (alternating protein only with protein/vegetable days) but now are allowed 2 slices of bread and 1 serving of fruit and cheese everyday.
This does help a lot, but the biggest cons of the stabilization phase is 2 things:
1. There are hardly any weight loss results. This is because you’re already at your goal weight. This is more of a phase to maintain those results. Some people decide to quit this diet after the Cruise phase and end up gaining their weight back. This is why the stabilization phase is important. To make sure what you lost doesn’t come back.
2. It is LONG. This phase lasts for 5 days for every pound you lost during phases 1 and 2. So if you lost say 20 pounds during the attack and cruise phases, phase 3 will last for 100 days.
Once this phase is completed, you move into the last and final phase…
Phase 4: Consolidation
This phase isn’t difficult at all. In fact some consider phase 3 to be the official end of the diet. In this phase, you only have to eat protein 1 day out of the week (Dr. Dukan recommends every Thursday), but for the other 6 days, you can eat anything you like.
Think of this phase as a 6 day cheat and 1 day diet.
Putting it altogether, the summary:
Does help provide weight loss, especially during phase 1.
Has helped many people lose weight successfully and keep it off.
Encourages healthy eating.
Weight loss results greatly diminish as you advance into each phase.
Not as flexible as it claims. There are many restrictions on this diet and it only becomes more flexible as you advance in phases.
This plan can take months to finish (over a year in some cases).
Contains controversy and has been labeled one of “Top 5 worst diets” as well as “risky” by medical institutions in Europe.
Has side effects: Constipation, tartar buildup (from too much protein consumption), ketosis (condition when you don’t get enough sugar in your body to function properly).
Dukan diet Final Rating:
2 Stars Out of 5 (Better options available)
Should You Try The Dukan Diet?
I would not recommend this diet. Though you can lose weight with it and keep it off, the process of getting there is long, restrictive and in some cases unhealthy (depending on who you listen to).
I would instead recommend a diet where you can get even better results, in much less time, with much more flexibility. Obviously the first thing most people would think when seeing this is “How?” since there isn’t any known diet that does all of this. Actually there happens to be one…
It is called Fat Loss 4 Idiots, a diet which only lasts for 11 days and helps you lose 9 pounds in that time and keep it off for good. If you need to lose more weight, simply keep doing this diet. There is no time limit to it. More details.
How it works: Fat Loss 4 Idiots uses a special dieting technique called “calorie shifting” which is basically a way of eating in which you mix up your eating routines in a certain way to confuse your body and cause it to raise metabolism and fat burning, keeping it that way even while you sleep.
This is a proven method of weight loss and best of all, you can eat what you want and as much of it as you wish. With Fat Loss 4 Idiots and it’s calorie shifting technique, what you eat isn’t as important as HOW you eat it. Therefore food restrictions in this diet are nearly none existent. In addition, results are also long term.
The choice is really yours. The Dukan diet does work, but if you can get it’s results without having to go through the long ordeal and restrictions that it forces upon you, then that’s a diet worth trying and that’s exactly what Fat Loss 4 Idiots does. Learn more here.