| Title | : | The Dukan Diet: 2 Steps to Lose the Weight, 2 Steps to Keep It Off Forever |
| Author | : | |
| Rating | : | |
| ISBN | : | - |
| Language | : | English |
| Format Type | : | Kindle |
| Number of Pages | : | - |
| Publication | : | Harmony |
Devised by Dr. Pierre Dukan, a French medical doctor who has spent his career helping people to lose weight, the Dukan Diet rejects counting calories and promises permanent weight loss while allowing adherents to eat as much as they like.
Originally published in 2000, the Dukan Diet swept across France, championed by people who successfully lost weight following its unique four phase regime. The Dukan Diet has helped millions in France, where ithas been number one for than ten years and adopted in twenty countries, including the United Kingdom, Poland, Korea and Brazil. All together, The Dukan Diet has sold than 3 million copies worldwide.
The Diet: 4 Easy Steps to Permanent Weight Loss
Phase one: Attack
Using Dr. Dukans True Weight calculator, dieters determine a reasonable and healthy weight loss goal. Then they begin the Dukan Attack phase a two to seven day period during which only unlimited lean protein and a daily Oat bran galette (or pancake) are consumed and dramatic weight loss is achieved.
Phase Two: Cruise
Dieters alternate days of unlimited lean protein with days of protein combined with healthful vegetables until they reach their True Weight.
Phase Three: Consolidation
Dieters stay on this phase for 5 days for every pound lost. At this point the diet allows unlimited protein and vegetables, and other foods (such as cheese and bread) are reintroduced. Dieters are also allowed two weekly celebration meals to stave off boredom.
Phase Four: Stabilization
This is the maintenance portion of the plan, in which followers are allowed to eat whatever they like without regaining weight provided that they follow 3 unbreakable rules including eating only unlimited lean protein one set day per week.
For each phase, The Dukan Diet offers clear simple guidelines for long term success. The Dukan Diet is the perfect diet for people who want fast weight loss, that can be maintained without counting calories or weighing portions.
The Dukan Diet: 2 Steps to Lose the Weight, 2 Steps to Keep It Off Forever Reviews
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I really had lost hope on any diet helping me. Being right at that age. I have done low carb before, but even that wasn't working, and I really needed to shed some weight as now I was getting swollen ankles and was getting worried that if I didn't do something I would be in for major health issues.
Enter the Dukan Diet. I did 10 days on the Attack stage and lost 6 pounds. Not bad, but the true test would be if I continued to lose weight or if I would plateau for months, like I've done before.
I have to say, I think the key is watching the fat intake along with eating lower carb, as Dr. Dukan suggests.
I have lost 2 to 3 pounds a week since and it's been 5 weeks now and I'm down 19 pounds. I am doing a combination of belly dance and Kettlebells for exercise.
Typical Day
Breakfast
either 2 boiled eggs and 3 slices of turkey bacon
or egg scramble with egg whites and 1 whole egg, 3 slices of canadian bacon
Lunch
Protein left over steak, chicken, salmon or a lean hamburger patty
On Protein / veggie days I add a big salad, or some steamed broccoli / brussels sprouts, or a bell pepper
Snack
Fat Free Greek yogurt with my oat bran and I do mix a bit of peanut butter powder in for taste, and a little splenda. The peanut butter powder is very low in fat and calories and has been a good addition, imo.
Dinner
Smoked Salmon, Steak, chicken, Tilapia, lean center cut chop (some protein)
On veggie days adding in a generous helping of salad, or veggies. I have done an antipasta salad with lean ham, turkey pepperoni.
I use Bolthouse dressings, as they are yogurt based, and far less fat and the ranch and blue cheese ones are low in sugar.
I'm so stoked over this way of eating, and I can't wait to come back and continue updating my progress on this review. -
I want to give a longer term perspective on this diet. I am writing this in October, 2016. I first started the diet on December 16, 2012. I weighed 218 pounds (I’m a 5’10” male). I followed the diet very strictly with no cheating. Although I craved some foods (like pizza), I found that if I ate a lot of the foods allowed in the diet, my cravings were under control. I was never hungry. I started during the holiday season so before I went to Christmas parties at work or with friends, I would stuff myself as full as I possibly could with the recommended foods. This helped me to get through the party without cheating, and I still lost weight the next day. There were some periods where my weight would bounce up a little for a couple of days and I would get concerned and frustrated, but I stuck with it and it would drop again and keep falling.
I finished phase 2 on March 10, 2013. I had lost, on average, a little over 2 pounds per week. On March 11, 2013, I weighed 188 pounds and was feeling fantastic. I was nervous to move to phase 3 because I thought I might gain back some weight. I was pleasantly surprised to see that I did not. I loved phase 3! Having two slices of whole wheat bread, fruit and vegetables every day was heavenly. I could eat legumes (like chili) or whole wheat pasta a couple of times a week and a celebration meal (anything I want, normal portions) once a week. After a couple of months on phase 3, I was so certain that I could live like this forever, that I gave away all of my fat clothes.
I kept track of my weight for much (but not all) of my time since then. Here are some examples:
9/10/2013 (six months on phase 3), I weighed 189.4 pounds
1/2/2014 (after the holidays), I weighed 198.6 pounds
3/10/2014 (a year after ending phase 2), I weighed 200.8 pounds
9/14/2014 (about a year and a half after ending phase 2), I weighed 211.6
Over time, it was harder for me to stick to the diet and I have obviously been eating of the junk I love. I stayed roughly between 208 and 212 pounds for much of the time since then. Sometimes I go higher. On Jan 1, 2015 (after the holidays), I weighed 219.6 pounds. I went on the diet again and got down to 210 and again stayed between 208 and 212 for a while. Recently, on Oct 2, 2016, I weighed in at 222.2 pounds and have started the diet again.
Although I haven’t kept the weight off like I had hoped, I am still very glad that I know how to follow this diet. When I follow it for brief periods, the weight comes off again and I feel much better after a few days on it. My advice is to never leave phase 3. There is a lot that can be eaten on that phase and I think it could be sustainable. Phase 4 is not sustainable for me.
Many comments say that the diet seems unhealthy. I have had multiple medical check ups while living the diet. I had one for life insurance after I lost weight (I got a cheaper rate). I usually stick to the diet for a few weeks before my annual physical. When I’m on the diet, my blood pressure and cholesterol are lower than they have been in years. My cholesterol is at the bottom of the range they call healthy. My pulse is so low (near the bottom of the healthy range) that the nurse once said I must be a runner, but I’m not. All of my vitals come in great.
The one measurement that is slightly outside of normal levels is Blood Urea Nitrogen (BUN). This is a reading for how well your kidneys are doing. It is known that high protein diets raise BUN levels. Mine have been slightly higher than the recommended range, but my doctor has not brought it up as something to be concerned about. Doing online research (like any other health topic) brings up results on both sides. Some say it's bad for you, others say it isn’t a problem.
I have lost 6 pounds in the last 10 days on the diet and this time I am going to stick with it. I also plan to read “Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health”. It seems to support a low carb diet as long term solution (I haven’t read it yet, but it’s on my wish list). I have come to believe that this is the only option for me to not weigh 400 pounds in the future. The diet works for me. -
Where to begin!
I started this program with my husband on Jan 8th 2018 as it was recommended by a friend.
We followed the book exactly and found it very easy. He reached his goal a lot sooner than me, but that is totally normal as guys usually shed weight faster. I finally reached my goal weight and I am now on phase 3 Consoliditation phase. We each lost 35 LBS in about 4 months.
We feel great and have a different appreciation for food. I did not like the recipes as much but I kinda made my own modifying paleo/whole 30s recipes to be Dukan compliant. We have built better eating habits and feel energized, sleep better and feel lighter. My husband is coming off high blood pressure meds (he used to have very high blood pressure) and he does not snore any (we eliminated lactose product completely for him). I love love love this plan, and he does too.
Here are a few TIPS:
DRINK LOTS OF WATER (this is probably the most important! Seriously do not skip the water. We drink 5 6 30oz cups a day)
If you have any medical conditions consult your doctor prior.
Do not CHEAT! You will regret it. Follow the book exactly.
Be patient, especially as a woman, the weight will come off. Sometimes it seems that you are stuck (especially before the monthly cycle) but stick to it and it will happen.
READ THE BOOK entirely before starting and have a PLAN!\
Buy a weekly meal planner and put it on your fridge.
Be prepared if you are traveling with snacks! (the best thing I could find is natural Jerky with the lowest amount of natural sugars)
Google recipes, there are millions of blogs and sites out there.
Best decision I made in my life has been to follow this plan! Thank you DR DUKAN!
GOOD LUCK! -
I am a yo yo dieter which is extremely unhealthy. I lose weight and as soon as I stop dieting the weight goes back again. I do this lose and gain game for almost 15 years now. When it comes to diet I always did it the traditional way : eat less and loads of exercise. Two years ago I stepped on the scale and, once again, decided to diet again. I did what I normally do cut down on sugar, fats, carbs and just eat less calories and sensibly started working out 2 3 times a week. After a month i stepped on the scale again and i was horrified to learn that i BARELY lost any weightas a matter of fact all i lost was 1 lb. So I made a few tweaks on my diet lesser carbs and work outs 4 5 times a week again when it came to weight myself again the scale did not move. I did measure myself as well ( as people would say muscles weight than fat) but the measuring tape did not show significant change either. Last year i went to full exercise mode and worked out hard 6 times a week nothing happened nothing changed. There was an inch or two loss around my waist but nothing drastic and certainly didn't feel like it was worth what I was doing. I went to see the doctor who did a blood test but the result showed normal functioning. I kind of stopped the active exercising around last year Christmas and I let myself indulge on yummy festive foods. January came and the new years resolutions with the i swear I will lose them lbs for good promise to myself. I accidentally found an article about the Dukan diet and it sounded interesting. I have read about Atkin diet before but it never seemed appealing to me. I did my researches and read the book i did some researches and I though I would give it a go. The first 7 days were the hardest I missed sugar and carbs and i felt light headed on the second day but I did not feel hungry thanks for the allowance to have as much food as i can. On the first week i lost 2.5 kg. I am on my cruise phase only and so far I am very satisfied with the result. I don't feel hungry and the meals a completely satisfying and filling. I do have to use my imagination when creating food but as time passes I am and creative. The reason I am giving this book/diet 4 star is because of the amount of time i have to spend in the kitchen is MORE than I have ever spent in my life. The other slight problem is the cost you have to plan your weekly meals well ahead before you buy your grocery as this diet is not the cheapest one and you can easily spend than usual.
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Already have this on my Kindle, but bought a hard copy so I could flick back and forth. Difficult to do on Kindle. I love the Dukan diet. I'm a carnivore and this diet just works for me. I lost heaps of weight the first time then immediately gave up smoking fed my cravings with lots of junk and failed to follow the consolidation and stabilisation steps so weight piled back on. My own fault. Now I'm back on Dukan, have lost weight and bought this hard copy so I could easily read & follow consolidation and stabilisation.
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Great book and great plan. A diet that actually makes sense and works with results. Intense regime but with great results. Ive lost 3stone 6pound in 12 weeks. Hit my target and am now on 3rd phase
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How well is this diet known now? Everyone heard about the Dukan diet, and a lo of people are trying it regularly.
What is important with this diet is to follow all rules that come with it. If you are not well aware of how this works, you will not get the results you are seeking, and you will even take the risk to make your situation worst.
If you plan starting this diet, buy this book. It is simply written and good to read. Everything is well explained and you learn a lot about why you have to eat this way during this diet.
Don't jump into a diet without having all the information about it in advance. Especially for this diet, it is very agressive and it not well followed, can lead you to the wrong way.
Reading it gives you the motivation you need as well to continue it. You feel like you are not alone as everyday you read and learn about the period you are going through.
I would then definitely recommend this book if you are planning to correctly follow your diet and change your habits. This will lead you to a new life and you will be healthier and learn about your own body. -
Although this book is primarily written for women, this is a great diet for men too.
As others have pointed out, there are similarities with the Atkins diet, especially at the start, where you eat only protein, however it is healthier as unlike Atkins, you are not allowed to eat food high in fat, cheese, cream, butter etc.
Like any diet you really need to stick to it. The attack phase, the first phase will get results, depending on how overweight you are, you'll lose several pounds in only a few days without going hungry
With the diet you need to follow the daily walks that he includes as part of the diet. You start with 20 minutes everyday. This is too conservative for me, I walked 1 hour everyday, either in one block or 2 x 30 minutes, 3 x 20 minutes etc. This really adds to the great results. It really is a case of move it if you want to lose it.
