Everyone's plan has to start with the Attack Phase. The Attack Phase can last up to 10days, the length of the attack phase depends on your current weight and your goal weight and a few other details, this can be determined by the 'true weight calculator' which gives you an accurate target weight.
During the Attack Phase you eat predominantly protein-rich foods that are also reasonably low in fat. The main purpose of the Attack Phase is to introduce (or in my case reintroduce) good eating habits. This phase for most is the phase with the biggest weight loss - as time goes by you will lose weight at a more stable pace. Good news - during this phase, you can eat as much as you want in any combination and at any time of day (as long as the foods are from the list).
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| The Kiddies Picnic - resistance wasn't futile! |
Last Sunday I took myself off to the shops to stock up on foods from the "allowed" list so I could start 4 days of Attack on last Monday. I didn't know how I was going to feel during the 4 days but just one day in I felt healthier and more energised (this will vary from person to person some people feel tired initially during the first few days) so I carried on for the full four days. I made sure I stuck with the rules (see below) and ate at regular intervals when I felt hungry - one of the worst things a dieter can do is skip a meal. .
Now I'm not saying its completely plain sailing you will get cravings - you are fighting old eating habits, addictions to sugar etc - for me it was post meals when I usually went for a square of chocolate - I overcame this by adding a little sweetener and orange zest to the Oat Bran Gallettes that are allowed. You may also find you feel constipated/don't go to the loo for a couple of the days - this happened to me but without feeling uncomfortable - don't worry its only for a few days and can be helped by ensuring you consume the oatbran allowance and plenty of water.
Going on a picnic with Luke and my friends daughter for me was my proudest moment - I made myself a little Dukan Picnic (Chicken with Curried Yoghurt; Prawns with lime and chilli and a fat free flavoured (not fruit) youghurt) and lots of water - this while the kiddies had fresh fruit; homemade pizza; cucumber; crisps; sparkling grape juice and my favourite French Fancies - I didn't pinch a crumb and honestly didn't want to I thought I might but nope I did well.
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| My Dukan Picnic |
My Attack Results
I weighed myself on Monday and weighed in at 57.9kg, after 4 days I weighed in at 56.9kg (I weighed myself at the same time of day in similar clothing), I was very happy to see I had lost a 1kg which for me is fantastic I have tried before but actually really struggle to drop weight.
After 4 days on Attack its now time to start the Cruise Phase - I can honestly say I have never been so excited about being able to eat vegetables!
The Attack Rules
So the rules I mentioned
Top Tip - these MUST be followed
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. (I pulled back from my usual exercise regime and just went for walks - although I did go out for more than 20minutes as i felt full of energy and took snacks and water with me - and did 2 Pilates classes during 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.
It’s absolutely essential that you stick to this diet precisely. It's suggested by Dr Dukan that just one tiny lapse will be like putting a needle in a balloon – all the benefits will instantly disappear and you’ll need to start all over again. The advice: don’t cheat at all.
So I am a few days into my Cruise Phase updates to follow soon!
TTFN
LittleMissMoffett
xx
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