The attack phase is a pure protein phase.
You are allowed to eat all lean cuts of meat, eggs, and non-fat no sugar added dairy products in this phase.
You are not allowed vegetables, fruit, nuts, dressings, ribs, sauces, pasta, bread, cereal, basically ANYTHING.
Pure protein.
The reason this is difficult is because you only have so much you can eat. There are so little combinations that it often gets boring or tedious. You can only have so much fish, roast, steaks or porc chops so many days in a row.
You can eat eggs at breakfast or the Oat Bran Gallette the recipe for which is in the Dukan Diet book.
I'm telling you, non fat no sugar added yogurt and the oat bran gallette saved my life during this diet. It's basically like eating a pancake. More information on the Gallette later.
For lunch I usually made myself an omelette with non-fat ham or shrimp.
Sometimes I packed leftovers from the night before.
You need to find spices with no sugar in the ingredient list to put on your steak, chicken, porc chops. Or else you will find the attack phase lonely and bland.
It gets long and you are surrounded by temptation, you just got on the diet so you are gung ho, but you quickly find that you are getting tired and grumpy.
It doesn't get better. I promise you you will be tired and grumpy from now until the diet is over.
But the RESULTS!!! The results are phenominal. During the attack phase I lost over a pound a day. The results are what keeps you motivated and keep you going. No plateau, just drop weight!
If you want to lose weight faster you can cut out or eat less dairy, I find.
xoxo
Tuesday, 7 February 2012
BMI - & Something You Need to Know About Fat Cells
Ah, good old BMI.
So when I started this weight loss journey my BMI was at 41.97
That's really bad. Reaaaally bad. To have a normal and healthy BMI it should be 25.00 or less.
A lot of people say that your BMI doesn't really matter, that it's old science and not the most effective way of saying if you are healthy or not.
I completely agree.
But you can't tell me that because BMI isn't completely accurate, that I should ignore the fact that my BMI was over 40... I was obese. I was more than obese.
Terrible.
Now, something you should know about your fat cells:
You are born with a certain amount of fat cells. Let's say 100 (lucky you :P)
When you gain weight your fat cells aren't multiplying, they are swelling. Like a sponge.
Woohoo :(
But what happens when they swell so much that they are about to burst? Because they can't just keep on swelling forever, amiright?
Once your BMI reaches a certain point (Stay tuned, I'll tell you when) your fat cells actually do MULTIPLY... (Fat cells = adipocytes for all you science folk :3)
So now instead of having 100 fat cells, you have 200.
Well when you lose weight what do you think happens? Do you think they all of a sudden come back into 100 cells? No, you have those 200 cells for life.
Drumroll!
The point in BMI where your fat cells divide is... when your BMI hits 29!
When I realised that my fat cells had divided... and divided... and probably divided again... I got scared.
But it made me push even harder! Because I really really never want them to divide again.
I would like to point out my current BMI: 24.9 :) Under 25. I am finally at a normal BMI, not overweight, not obese... NORMAL.
xoxo
So when I started this weight loss journey my BMI was at 41.97
That's really bad. Reaaaally bad. To have a normal and healthy BMI it should be 25.00 or less.
A lot of people say that your BMI doesn't really matter, that it's old science and not the most effective way of saying if you are healthy or not.
I completely agree.
But you can't tell me that because BMI isn't completely accurate, that I should ignore the fact that my BMI was over 40... I was obese. I was more than obese.
Terrible.
Now, something you should know about your fat cells:
You are born with a certain amount of fat cells. Let's say 100 (lucky you :P)
When you gain weight your fat cells aren't multiplying, they are swelling. Like a sponge.
Woohoo :(
But what happens when they swell so much that they are about to burst? Because they can't just keep on swelling forever, amiright?
Once your BMI reaches a certain point (Stay tuned, I'll tell you when) your fat cells actually do MULTIPLY... (Fat cells = adipocytes for all you science folk :3)
So now instead of having 100 fat cells, you have 200.
Well when you lose weight what do you think happens? Do you think they all of a sudden come back into 100 cells? No, you have those 200 cells for life.
Drumroll!
The point in BMI where your fat cells divide is... when your BMI hits 29!
When I realised that my fat cells had divided... and divided... and probably divided again... I got scared.
But it made me push even harder! Because I really really never want them to divide again.
xoxo
Length of Attack Phase + True Weight
So you decide you want to change your life and be happy, healthy and skinny.
You start with the attack phase.
In his book Dr Dukan said that if you had more than 100 lbs to lose and were really serious and motivated to do the diet to do maximum 10 days of attack phase. I hadn't heard about the website at that point so that's exactly what I did. 10 days.
Which looking back... was pretty crazy.
On average you should be on the first phase for 2-7 days.
Check out Dr Dukans website where he suggests an amount of days for the attack phase. You click on 'Find your True Weight' and follow the instructions... he will tell you there.
He recently completely monetized his website... which I don't approve of. Trying to get money for signing up for the services offered by the website... however you can still find your true weight for free so I suggest doing so.
I never followed what Dr Dukan set out as my true weight. I find for most of the people I talked to the true weight the website gave was too high for them.
Dr Dukan suggested I go to 175lbs which just wasn't working for me. I wanted to be 155 lbs.
I guess I should tell you my start weight: 264.8 lbs! Oof. Here is a before picture:
That's me at Disney with Donald Duck February 2011. I remember by the end of my day at Epcot my legs hurt so much. I was walking with a buckle. The inside of my legs were super chaffed. I was uncomfortable and embarassed. My ankles were killing me and I had a migrane.
So I did the attack phase for 10 days. I suggest following Dr Dukans suggestion for your true weight and length of attack phase especially if you are really overweight and have no idea what you would look like thin, like me.
I had 155lbs in my head (to have a normal BMI... more on that later) so I followed it.
Dr Dukans original suggestion for amount of days I should follow the attack phase was 8, so I was pretty close, only adding 2 days.
xoxo
You start with the attack phase.
In his book Dr Dukan said that if you had more than 100 lbs to lose and were really serious and motivated to do the diet to do maximum 10 days of attack phase. I hadn't heard about the website at that point so that's exactly what I did. 10 days.
Which looking back... was pretty crazy.
On average you should be on the first phase for 2-7 days.
Check out Dr Dukans website where he suggests an amount of days for the attack phase. You click on 'Find your True Weight' and follow the instructions... he will tell you there.
He recently completely monetized his website... which I don't approve of. Trying to get money for signing up for the services offered by the website... however you can still find your true weight for free so I suggest doing so.
I never followed what Dr Dukan set out as my true weight. I find for most of the people I talked to the true weight the website gave was too high for them.
Dr Dukan suggested I go to 175lbs which just wasn't working for me. I wanted to be 155 lbs.
That's me at Disney with Donald Duck February 2011. I remember by the end of my day at Epcot my legs hurt so much. I was walking with a buckle. The inside of my legs were super chaffed. I was uncomfortable and embarassed. My ankles were killing me and I had a migrane.
So I did the attack phase for 10 days. I suggest following Dr Dukans suggestion for your true weight and length of attack phase especially if you are really overweight and have no idea what you would look like thin, like me.
I had 155lbs in my head (to have a normal BMI... more on that later) so I followed it.
Dr Dukans original suggestion for amount of days I should follow the attack phase was 8, so I was pretty close, only adding 2 days.
xoxo
The Dukan Diet - Overview
Hello there!
So first off I would like to tell you about the Dukan Diet. If you are seriously considering starting this diet I would tell you first off to BUY THE BOOK. It has way more information and science than I can put in here. I can tell you about my personal experiences but the book gives you all the little details you need to succeed at this diet like I did.
Dr Dukan is a french Doctor, you can buy the book (baby blue cover) at Walmart usually for like 30% off. If you follow the diet, you WILL lose weight. I have never heard of a person who didn't lose weight, and rapidly!
I lost 110lbs on this diet. I'm living proof that it works!
I chose to do the Dukan diet because it's difficult but simple. Let me explain:
I'm lazy :P So to do something like Weight Watchers (which also works) where you have to keep track of points or calories, imput them online, limit how much you eat. I just can't do it. I tried and I just get lazy.
Dr Dukan has a list of 100 foods you can eat (they are located in his book). How easy is that? You go to the grocery store, to a restaurant, to your friends house... if it's not one of the foods on his list, you don't eat it.
You don't need to write it down, or eat less... I stuffed my face for most of this diet, and I still lost 110 POUNDS!
It's not about starving yourself, it's about being healthy!
This is a 4 phase diet.
2 phases to lose the weight and 2 to keep it off forever.
The reason this diet is different than other diets is that once you lose the weight you aren't finished. You don't lose 110 lbs and then, ok now you can eat normally.
The Dukan Diet gradually reintroduces all the foods that have been cut out of your diet in phase 3.
So here is a quick overview of all the phases:
Phase 1 - Attack Phase
Length 2 to 7 days, on average 5 days. Only eat Protein (Lean meats, eggs, nonfat no sugar added milk products) I lost over a pound a day in this phase.
Phase 2 - Cruise Phase
Lasts until you have finished losing all the weight you want to lose. I lost on average 2.5 lbs a week. 3 lbs a week in the begining, going all the way down to 1 - 1.5 lbs a week by the end. In this phase you eat protein as well as vegetables.
Phase 3 - Consolidation Phase (The phase I am currently on!)
Lasts 5 days for every pound you lose (So I will be on it until August 10th 2013... 550 days woah.
This phase is complicated. I will talk more about what you can and cannot eat in this phase at a later date.
Phase 4 - Permanent Stabilization phase
This phase is for the rest of your life!
One day of pure protein (phase 1) a week, for the rest of your life. Easy peasy! Just forget to eat bread and veggies for one day a week.
xoxo
So first off I would like to tell you about the Dukan Diet. If you are seriously considering starting this diet I would tell you first off to BUY THE BOOK. It has way more information and science than I can put in here. I can tell you about my personal experiences but the book gives you all the little details you need to succeed at this diet like I did.
Dr Dukan is a french Doctor, you can buy the book (baby blue cover) at Walmart usually for like 30% off. If you follow the diet, you WILL lose weight. I have never heard of a person who didn't lose weight, and rapidly!
I lost 110lbs on this diet. I'm living proof that it works!
I chose to do the Dukan diet because it's difficult but simple. Let me explain:
I'm lazy :P So to do something like Weight Watchers (which also works) where you have to keep track of points or calories, imput them online, limit how much you eat. I just can't do it. I tried and I just get lazy.
Dr Dukan has a list of 100 foods you can eat (they are located in his book). How easy is that? You go to the grocery store, to a restaurant, to your friends house... if it's not one of the foods on his list, you don't eat it.
You don't need to write it down, or eat less... I stuffed my face for most of this diet, and I still lost 110 POUNDS!
It's not about starving yourself, it's about being healthy!
This is a 4 phase diet.
2 phases to lose the weight and 2 to keep it off forever.
The reason this diet is different than other diets is that once you lose the weight you aren't finished. You don't lose 110 lbs and then, ok now you can eat normally.
The Dukan Diet gradually reintroduces all the foods that have been cut out of your diet in phase 3.
So here is a quick overview of all the phases:
Phase 1 - Attack Phase
Length 2 to 7 days, on average 5 days. Only eat Protein (Lean meats, eggs, nonfat no sugar added milk products) I lost over a pound a day in this phase.
Phase 2 - Cruise Phase
Lasts until you have finished losing all the weight you want to lose. I lost on average 2.5 lbs a week. 3 lbs a week in the begining, going all the way down to 1 - 1.5 lbs a week by the end. In this phase you eat protein as well as vegetables.
Phase 3 - Consolidation Phase (The phase I am currently on!)
Lasts 5 days for every pound you lose (So I will be on it until August 10th 2013... 550 days woah.
This phase is complicated. I will talk more about what you can and cannot eat in this phase at a later date.
Phase 4 - Permanent Stabilization phase
This phase is for the rest of your life!
One day of pure protein (phase 1) a week, for the rest of your life. Easy peasy! Just forget to eat bread and veggies for one day a week.
xoxo
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