I had a close friend inquire today how she can make the most of her attack phase as it is not turning out as successfully as she would've hoped. Here's the advice I gave her that perhaps some of you can utilize as well.
(A) You will never have an attack phase as successful as your first ever this does not mean the diet won't work...it simply means you'll have to be more patient. (B) If you are anywhere near your pd before or after, that can make your weight seem to not be moving, but it will move eventually (C) If you want to ensure results cut out any dairy and stick to protein only (D) Monitor your salt intake, if excess salt consumption is unavoidable (As it is with me) then buy some diurex (it's only $4). (E) The "Water weight" you lost may appear to be water weight only, but if you keep it off it is not merely water weight...so for example right after you lost that you might not have been able to see a difference in your body...but keeping that off a couple more days will provide you with a difference.
In my opinion, during the early days of the diet being very strict and not cheating is key. If I had cheated as I do now initially...I would've failed miserably. I went a solid 2 months probably following the rules to a t.
Also, they say you can eat whatever you want as long as the things you eat are kosher or whatever...BUT if you are having serving sizes that are quite large that can cancel out the rest of the diet's effects. I did not experience that personally, but Marshall Brain blogged early on about having to large of portion sizes of meat, and it had a negative effect on his weight loss.
Addendum: A couple of days ago (Day 215) of my journey, I hit my 100 lbs lost milestone. Which means for the first time since I was 16 I am officially under 200 lbs. I allowed myself a day of celebration to reward my discipline, but I followed that up by beginning an intensive mini-attack phase. Since I'm entirely sick of chicken, I'm sticking to tuna for the time being. I can already tell a marked improvement in the intensity of my appetite and the ease with which I reach satiety.
Great blog! I'm so glad I discovered it! It seems as though you have done an absolutely amazing job on your journey. I've just started the Dukan, a few weeks ago and my pace is quite slow to say the least. I'm curious as to what you mentioned about dairy. I've sort of felt that if I were to cut it out, or down, then maybe my pace would pick up. However, I'm not sure really what to eat on just protein days for snacks. I enjoy going with cottage cheese, or yogurt - it's so easy. And there are only so many eggs we can have too, so that's not really ideal. Do you eat a lot of dairy? What do your snacks look like?
ReplyDeleteSorry for all the questions!!
Heather
Hi Heather. Thanks for posting! I eat very minimal dairy simply because it is so high in carbs. I use a little fatfree cheese, and that's about it. No milk, no yogurt, no cottage cheese. As for snacks on protein only days, I don't usually snack. I have such a reduced appetite that anymore I eat very simplified protein only meals. So a serving of tuna or a chicken breast or some lean beef is what my typical protein only day looks like. I have found though that once you have momentum with this diet you can work just about anything in as long as you do so in moderation and monitor the way your body reacts to it very closely. That's the other benefit of cutting out dairy by the way, you have fewer cravings. Any carbohydrates at all will make you feel less satiated. That's why I've found that I do better on protein only days if I don't even permit myself to have onions along with my meat. The onions increase my cravings and make me feel hungrier. Hope that helps :)
ReplyDeleteI love what you have to say, and it seems that the no carb thing is working for you, and is your path!
ReplyDeleteI'm about 13 pounds away from my goal weight. I love carbs, and one could say that I am addicted! I do crave them. It's only been three weeks on the Dukan, but the cravings are still there, and I'm always really hungry. So I eat. I would love to be able to twist my mind into giving carbs up completely (no dairy), but it scares me. I don't know if I can do it for life. Is that your plan? Do you imagine yourself adding them back in slowly once you get to your goal weight? Did you start the Dukan with no dairy?
Heather
I already incorporate carbs and dairy, but I do very carefully, and when I do it becomes more of a maintenance situation rather than a weight loss situation. So I basically go in phases. Strict minimal carb phases for weight loss, and then I take short breaks (a day or two) where I eat a few things that aren't the best for me, but enable me to feel as though I am indulging. When I began the diet, the only dairy I had was fatfree cheese. Over time, I decided that I didn't really enjoy the fatfree cheese, and was just adding unnecessary carbs to my diet. Today is a more strict day, but I still permitted myself to have a small treat. I had lean roast beef with asparagus and then had some pineapple for dessert. I probably won't eat the rest of the day though. I try to eat as early as possible. I've found I can get away with eating things like the pineapple as long as I do so early. :) Hope that helps!
ReplyDeleteInspiring Blog. I'm starting the attack phase as soon as my Dukan book gets here from the UK. Question - did you also incorporate exercise into your regime?
ReplyDeleteHi! I did eventually incorporate exercise, but I did not at first. This is not recommended, but it was the only way I could do it. I began at 300 lbs so exercise was very nearly out of the question. Now I love walking! Exercise will speed along your progress though so incorporate it as early as possible!
ReplyDeleteHey - I really like your blog. I just started the Dukan Diet yesteday and am really liking it. You give great advice and motivation.
ReplyDeleteThanks
Emma
Hey Emma. I am so glad you are embarking on this life-changing journey. Though it won't always be easy, it will be more than worth it. I am very glad my blog has helped you. Let me know how it goes for you. I'm here to answer any questions any time!
ReplyDeleteStarting the Dukan Diet on sunday. Will have my last indulgement with Haagen Daz Creme Brulee ice cream tomorrow and then its strcit ATTACK phase. Question - when you did not exercise in the attack phase did you still lose weight ? I'm 254 and even walking hurts sometimes.
ReplyDeleteHi Anon. At first I did not exercise at all. Now I would not recommend this, but for some it is necessary to lose a little weight first and then add in exercise. If you do exercise during the early days of the diet, you will certainly lose weight more quickly. I would recommend trying out a 20 minute pilates dvd that you can do in your own home. It is very low impact, and provides a nice security as its something you can do alone. Do what you can, don't push yourself too far. A little exercise done routinely is better than a lot of exercise that discourages you from doing more later. Best of luck!
ReplyDeleteThank you for your blog. It's very informative. I just started last Tuesday, and weighed myself today. I didn't believe what I saw: a 10 lb weight loss? I stuck to the attack phase to a t, and am just starting to add vegetables. I've been eating nonfat yogurt, at times fruit flavored also. When do you start adding fruits? I haven't read the book yet, need to purchase a copy. But went on-line and followed the diet recommendations there. My cousin just lost 30 lbs in 3 months. I'm really excited to follow through with this once and for all, have 60 more lbs to lose. Thank you for your constant advice and encouragement. You are truly inspirational.
ReplyDeleteNewMe33
Roque.ive been on attack phase for 4 days and haven't lost a thing.Im really enjoying your blog and finding you an inspiration.Not sure what I'm doing wrong.Total protein heaps of water and minimal dairy.HELP
ReplyDelete