The Dukan Diet - Phase 1 (Attack Phase)

In previous post, I have shared my weight profile by taking up Dukan Diet. You can actually find quite a lot of information on this diet in the web. What I will be doing here is to summarize and share my humble thoughts with you guys. This diet, it is divided into four phases:-

Phase 1 - Attack Phase (Pure Protein Diet - termed as PP)

Phase 2 - Cruise Phase  (Protein + Vegetables Diet - termed as PV)

Phase 3 - Consolidation Phase (Rhythmic PP + PV)

Phase 4 - Stabilization Phase (A day with PP) 

So I will start off with the first phase, which is also the hardest phase. Quite a number of people cannot stand for the first day. Even I too find it hard to do that. But to slim down you will still need a lot of perseverance and patience. 

What to Eat During PP Day (eat as much as you like - unlimited except milk and soya milk)

• Lean meat

1. Restricted to beef, chicken, turkey, veal, buffalo and pork (NO LAMB!)
2. Grilled, baked, roasted, boiled
3. No oil, no butter, no cream or no low-fat version

• Fish/Seafood

1.  All types
2. Grilled, baked, roasted, boiled
3. No oil, no butter, no cream or no low-fat version

• Eggs (half- or hard boiled, poached, scrambled, steamed with minced lean meat/fish with dash of salt and black pepper powder)
• Low fat ham, smoked turkey and chicken, dried beef
• Tofu/Seitan

1. Tempeh, soy milk, vegetable burgers (only for vegetarian dieters)
2. Due to its carbohydrate content in soy milk, it is limited to only 2 glasses a day.

• Natural non-fat, non-fruit yogurt (Unlimited Serving)
• Milk (2 glasses a day)

 Rules

1. Strictly no vegetables, fruits, sugar, ketchup, chilli sauce and oil intake.
2. Reduce salt and mustard intake.
3. Drink plenty of water at least 8 glasses a day - to flush out the excess water, toxins and fats that retains in your body. 
4. 1.5 tablespoon of oatbran per day is a MUST (Increase fullness by absorbing water and contains high soluble fiber that aid weight loss).
5. Exercise 20 minutes daily (at least brisk walking) is a MUST too (This is something that is hard to follow - as we tend to not to move)
6. Load yourself with multivitamins and Vitamin C. Vit. C is an essential component in building the skin's collagen and some other tissues in the body. Without Vit C, no matter how much protein you load in, it will be pointless.

For the exercising, what I did was, I went to Youtube and find those 10 minutes workouts by ClassFitSugar or Denise Austin workouts. You save the hassle going out the house. Do the exercises together while the video is running and you definitely wont feel bored or alone in getting the workouts done. Happy trying!

 

Highly Recommended

Cook your protein with:-

1. Vinegar
2. Spices & herbs
3. Garlic
4. Onions
5. Thyme
6. Shallots
7. Parsley
8. Salt
9. Black/White Pepper
10. Tumeric powder
11. Curry powder
12. Chilli powder
13. Cayenne powder

How long does this diet last?

5 days: Target to lose more than 20 pounds (9 kgs)

3 days: Target to lose more than 10 pounds (4.5 kgs) but less than 20 pounds (9 kgs

2 days: Target to lose less than 10 pounds (4.5 kgs) - I lose 1.5 kgs within 2 days. I think there   

              are quite a lot of water retained in my body. No wonder I always feel so bloated.

Living in Singapore, it's hard to avoid something that is not cook with oil. So, I improvised the diet a little. When I am eating out, I tried to find something that is cooked using less oil such as soup-based or steamed food. Or another way (that's how my sis do it) is to prepare a bowl of water and wash your stir-fried meat/fish/vegetables. It works that way too! For me I didn't do that because the idea is to reduce our fat and sodium intake. As long as it's not deep-fried food, stir-fried food is fine with me. If I cook my own meal, I will use a teaspoon or less of extra virgin olive oil to stir-fry, at least for the garlic and onions. But most of the time, I will cook a one-pot meal (stew or soup-based). To make yourself feel full, drink a glass of 99% fat-free milk before meal. 

In this PP diet, 30 percent of the calories will be used to breakdown the protein. It means that only 70 percent is being stored in our body. If say in a day you consumed around 1500 calories of protein, the actual energy that is being stored is 1050 calories. At this phase, you will feel thirsty most of the time. The reason: To breakdown protein, water is needed. Therefore, drinking 8 glasses of water is not a problem. But do note that you will go to the loo quite often. And you might face constipation for the first few days and the feaces can be dry too. To solve that, eat non-fat yogurt after your meal. It does get your bowel moving!