Every plan has to start somewhere, and the Dukan Diet kicks off with the Attack Phase. It lasts 5-10 days depending on your current weight and progress - you might want to refer to the official "true weight calculator" for a more accurate estimate that's specifically tailor made for you.
The main purpose of this stage is to introduce good eating habits, while dealing with the usual diet hunger issues. For most people this is also the phase with the biggest weight loss - as the time goes by your body will adjust to the new regime and lose weight at a more stable pace.
The first days are always the hardest as you will be not only fighting with your old eating habits, but in many cases a physical addiction to things like sugar or chocolate. It is good practice to stock up with allowed produce in advance, so that when you want to snack you have something allowed at hand.
When your body is adjusting it also fairly common to feel a bit tired and get easily exhausted. Don't try to introduce extensive exercise at this stage. The tiredness as well as carb cravings usually go away after three days. In fact many people often notice an increase in energy.
Be sure to eat at least 3 meals a day, with good portion sizes and never go hungry. Diet veterans often tend to skip meals; however it actually causes more harm than good.
The first days are also when you will meet the potential side effects of the diet. As pure protein products are low in fibre there is a risk of experiencing constipation. To help alleviate this problem eat oat bran or you could even add some wheat bran for extra effect and drink plenty of water.
Another common problem is bad breath, although at the same time it can be read as a sign of success as it indicates your body is in ketosis. Again drinking water can help, as well as chewing sugar free gum.
You can eat as much as you want as long as it is on the allowed foods list.
One important habit that you need to establish from day one is proper water intake. Avoiding dehydration and overworking your kidneys is crucial on a high protein diet like this. Be sure to drink over 1.5 litres per day.
Oat bran is a very important ingredient of the Dukan Diet and introduced as soon as the Attack Phase. You should incorporate 1.5 tablespoons of oat bran per day in any form you like - as porridge, with yoghurt, in muffins or pancakes.
One food unrelated rule is to introduce exercise in the form of a 20 minute walk each day. Many dieters will be happy to hear that at the same time more extensive exercise is discouraged in this phase.
If after first 5 days you are not seeing any further weight loss proceed to the Cruise Phase even if you planned your attack for longer.
Unless otherwise stated the foods should be les than 5% fat.
Lastly if you want to get some ideas about what meals you can create checkout this example menu for a week on the attack phase.
A cruise phase led by an "alternating protein" diet, which allows you to reach your chosen weight non-stop in one go.
A consolidation phase when the weight you have achieved is consolidated, a phase designed to prevent the rebound effect that occurs after any rapid weight-loss.
Permanent stabilization based on a simple, easy to follow but indispensable if the weight loss is to be maintained: the Dukan Diet has to be followed one day per week for the rest of your life.
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