How I Easily Lost 21 lbs. in Just Weeks- Without Getting Hungry!

I was shocked. I started to cry…

After the holidays, I stepped on the scale and discovered I was 30 pounds heavier than I had ever been in my life.

I’m a 56 year old grandmother (somebody please tell me how that happened) and it occurred to me that this time, I might not be able to lose those extra pounds.

Luckily, my health is good. I decided to do a little research into the problems and causes of obesity.

While searching for information on weight loss surgery, I happened on a study from Japan on apple polyphenols. It said that animals given these apple phytochemicals lost almost 30% of their organ fat after only three weeks. In addition, these lab rats also increased muscle strength.

“Wow,” I said to myself. I wondered if it might work for me too. It occurred to me that the apple chemicals might be “rejuvenating” the lab animals, since organ fat increases with age. Other studies said these polyphenols were very safe. So I went to the health food store.

“Apple polly what?” said the sales clerk. I knew I had to look elsewhere. Finally, I found a web site that had it for sale. I started taking it every morning.

Immediately, I felt a new surge of energy and clarity of thought. So far, so good!

Then, I set about changing a few of the items in my diet.

First, I cut out refined sugar, and substituted diet colas and sugar-free candy to satisfy my sweet tooth. (There really have been some great improvements in the taste of sugar-free choices in the last few years. My favorites are diet Mug root beer, and Russell Stover sugar-free candies.)

I also added 5HTP to my daily supplement regimen, to help curb my carb cravings.

I stopped cooking with unsaturated oils, and switched to virgin olive oil. I limited my carb intake to ½ cup per meal, while keeping my body satisfied with plenty of beef, turkey, chicken, fish and cheese.

I ate as much as I cared to of protein, wholesome fats and unrefined carbohydrates, and gradually felt my body align to a healthier balance. Then, I began to slowly make my portions just a little smaller, one teaspoon at a time. I hardly noticed the difference!

To ensure that I was not denying my body adequate nutrition, I take a very good multivitamin formula. To this, I added extra calcium daily, in citrate form- the most absorbable.

Since I’m getting older, I also began taking DHEA for hormone balance. And, to stabilize my blood sugar and promote weight loss, I added konjac glucomannan to my pill routine.

In just 11 weeks, I have lost 21 lbs. on this program, and I have never been hungry.

And there are added benefits that I didn’t expect. My skin is softer and smoother. My hair is growing thicker and faster, and my energy level is more like a 30 year old. My fingernails are healthier and stronger than they’ve ever been, and the “ridges” in my nails have smoothed out.

And the best part, besides losing the weight, is this: the embarrassing age spots on the backs of my hands are also going away.

Most importantly, I am not starving myself. I don’t feel deprived. I have simply substituted some healthier eating habits, in a gradual way, so as not to shock my body.

This is a way of eating that I can sustain, unlike most diets I’ve tried. I can easily do this for the rest of my life, and continue to allow my body to find its own perfect weight.

My fat and weight loss is gradual and consistent, right in line with my doctor’s recommendations for safe weight loss- about 2 pounds a week. I am well on my way to my ideal weight, just by following these few simple steps. Only 9 more pounds to go for my target!

My simple 10 point weight loss program is working perfectly for me. And the full details, including dosages of the supplements, are available at the web site link at the end of this article.

If you sensibly and gradually make small changes to the way you eat, and use some of the wonderful supplements now available, you too can be a much slimmer, healthier and more attractive person- at any age.

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Weight Loss Basics — Long-Term Weight Loss

A Marathon — Not a Sprint

If you have 26 odd miles to run, common sense decrees that you don’t set out at a flat-out dash. You pace yourself, that’s what marathon runners do; and the pace of a marathon-weight-loss runner is 1-2 pounds a week.

Even if your best friend sheds 5-10 pounds the first week and shares the news with an astonished world in no uncertain terms, realize that she will never sustain that pace, and that she will more than likely relapse and regain the weight she lost.

For the not so comfortable truth is that long-term, permanent weight loss is difficult to achieve, and that about 95% of repeat dieters fail, regaining lost weight.

What about the 5% who succeed?

The Magic Bullet

The sad thing, according to the Director of Nutrition for the Center for Science in the Public Interest, is that “people keep believing that the magic bullet is just around the corner . . . if they only eliminate food ‘x’ or combine foods ‘a’ and ‘b,’ or twirl around three times before each meal . . .”

Well, there is no magic bullet. There is only our—by now familiar—First Law of Thermodynamics (1LTD), however boring that news may be.

The reality is that most successful dieters lose weight without the magic bullets on which Americans spend $30 billion each year. In fact, the largest survey ever undertaken on long-term maintenance of weight loss (done by Consumer Reports) found that the vast majority of the 5% who succeed lost weight without expensive gimmicks or magic diet pills. Go, 1LTD!

Fruits and Vegetables

Not only are fruits and vegetables considered more healthy, but studies have now also found that the greatest dietary difference between those who lose weight long term and those who do not, but rather continue to gain weight, are one of fruits and vegetables vs. meat.

Worth taking to heart.

The Very Long Ditch

Long-term weight loss is not unlike digging a mile-long ditch. The first few yards are interesting and immediately gratifying as you see progress right away. But the novelty does wear off, and as the yards begin to add up to hundreds of them, well, let’s say that very little, if any, of the novelty sticks around.

The same is true with long-term weight loss. It is not for the faint of heart. Not for the “I’m really good at starting things, but not so good at keeping things going” crowd, for once you have gotten a third of the way—and still may have a year to go: you can’t make out where you started from, nor can you see the other end. You find yourself out there in the middle of ditch-digging nowhere.

But don’t lose heart.

Weight Not Regained

The long-term dieter should recognize that (even if the progress is slow and tedious) as long as that weight graph is dropping by a pound or two a week, you are also achieving something easily overlooked: You’ve kept the lost weight off!

That bears repeating: you have not regained any of the weight you have lost so far. This is an achievement, and a major one—and perhaps you’ve never managed to do before.

You’re winning—please recognize that. It will help un-dull the tedium.

Some Other Tips

Enlist Support

Whether with friends or family, a support group of some kind, or even a dietician, it is always helpful to share highs and lows with experts or others who can relate. These ears may also be a good source of ideas you might have overlooked. And, most importantly, they prove that you’re not alone.

Favorite Foods

Deprivation is the bane stalking the long-term dieter. One way to shut him up is to eat your favorite foods now and then—in moderation. Only 100-200 calories worth at a time, but even this will him at bay.

Eat Slowly

Be advised that it takes 20 minutes for your stomach-brain partnership to realize (and signal) that your stomach is full. This, of course means that if you gulp food down you will manage to overeat significantly before the brain goes: stop! So, eat slowly, chew well, and enjoy your food.

Water—And Lots of It

Fluids make the stomach feel fuller, decreasing a tendency to overeat.

But, more importantly, when the body gets insufficient liquids, your kidneys will compensate by in essence conserving water, holding on to what it has. This means water retention, means weight you don’t want.

Health, Not Appearance

Above all, keep in mind why you are out here in the middle of weight-loss nowhere, digging away: it is not for appearance. Well, perhaps a little, but the overriding reason is your health. Never lose sight of that.

Interim Rewards

To combat the sheer sameness of long-term weight loss, you may want to map out interim milestones, each of which brings a reward. Say, allow yourself a treat for every five pounds you lose. Nothing extravagant or calorie-inflated, mind you, but reward nonetheless, for a job well done.

Bottom Line

At the end of the day, the First Law of Thermodynamics is the only weight-loss formula that always, repeat always, works. It is your friend. Embrace it.

The multiTRIM Diet

All diet plans—except for the outright fraudulent ones, and be warned: they abound—have only one goal: for you to burn more calories than you consume.

Possibly the most sensible plan we have seen in recent years is the multiTRIM diet which supplies all needed nutrients to maintain health while easing hunger in a fifteen calories meal-replacement drink.

A multiTRIM Journal

A friend recently set out to shed 143 pounds over 18 months with the help of the multiTRIM diet. The blog-record of her journey can be found here.

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Harnessing the Power of Music for Enhanced Workout Motivation

The Psychological Lift of Workout Music
Music is not just a backdrop for your workout; it’s a powerful stimulant that can elevate your mood, increase your endurance, and make your fitness journey more enjoyable. According to a 2020 study by Brunel University, music can lead to a 15% improvement in exercise performance, encouraging longer workouts and higher intensity Brunel University. Here’s how music impacts your workout sessions:

Benefits of Music During Exercise
Distraction from Discomfort: Music competes with the pain signals traveling to the brain, a phenomenon known as ‘auditory analgesia’. It can help in reducing the perception of effort significantly and increase endurance by as much as 15%.

Elevated Mood: Listening to music releases dopamine, a neurotransmitter that increases feelings of happiness and reduces stress.

Improved Rhythm and Coordination: The rhythm of the music can prompt motor areas of the brain in charge of coordinating movement, thereby enhancing workout performance.

Increased Stamina: Fast-paced music can boost heart rate and breathing, preparing your body for an intensive workout.

Choosing the Right Music for Your Workout
The tempo of the music is crucial in matching the type of exercise you are doing. For high-intensity workouts like HIIT or sprinting, songs with 130-150 beats per minute (BPM) are ideal. For yoga or stretching, slower tempos around 60-90 BPM can enhance relaxation and movement precision.

The Science Behind Music and Exercise

Research has consistently shown that music aligns with the body’s rhythmic responses to exercise. A study published in the “Journal of Sport and Exercise Psychology” found that synchronous music, where the beat aligns with the movement pattern, can increase the efficiency of those movements, reducing oxygen consumption during standardized workouts.

Impact on Perceived Exertion
A notable study by the American Council on Exercise reported that participants who listened to music while jogging on a treadmill reported feeling less tired compared to those who didn’t listen to music. This effect is particularly pronounced in exercises of moderate intensity.

Real-Life Applications and Testimonials
In fitness classes around the globe, from spin to Zumba, music is a central element. Instructors curate playlists to enhance the group’s energy levels and synchronize collective movements. Many fitness enthusiasts share that without music, their workouts feel incomplete and less motivating.

User Experiences
Cardio Kickboxing: Instructors use fast-paced music to match the intensity of kick and punch combinations, making the class energetic and fun.
Running: Many runners use upbeat playlists to keep their pace steady and spirits high during long-distance runs.
Conclusion: Making Music Work for You

To harness the full potential of music in your workout routine, consider the following tips:

Personalize Your Playlist: Choose music that you find uplifting. The personal connection can boost motivation more than the tempo alone.
Vary Your Music: Keep your playlist fresh to prevent boredom and maintain high levels of motivation.
Use Music Strategically: Save your most motivating songs for the toughest part of your workout to help push through the challenges.
Music is a simple yet effective tool to enhance your workout experience. By carefully selecting your workout tunes, you can enjoy more productive sessions and perhaps even look forward to your next workout with genuine enthusiasm.

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How to manage Bland Diet

What is a bland diet? It is a diet specially set to treat certain gastrointestinal or stomach problems such as heartburns, ulcers and gas.

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An answer to a question, what is a bland diet, is that it is a simple treatment for people suffering from any one or more gastrointestinal disorders such as chronic gastritis, ulcer, esophagitis and dyspepsia.

Bland diet is a dietary regimen for people suffering from stomach disorders. Hence, it is quite understood that ingredients of a bland diet are soft food items, which are easy to digest with a capacity to keep the acidity to low levels. Questions about diet may be asked to your physicians and he/she can suggest the diet or recommend a dietician to do it.

Diet medical questions may include the queries about the food stuffs to eat and food stuffs to avoid during the time while a person experien ces any gastrointestinal disorders. However, before a dietician could decide the bland diet for a person, he/she needs to seek answers to several medical questions related to the person such as any food allergies or irritations associated with any food items and emotions medical questions of people.

Bland Diet:

The diet prescribed as a bland diet will include food items that are easy to digest and low in fiber and acid contents. Even giving up alcohol and smoking is advised while patient is on bland diet. Also a patient is advised to have 4 to 6 light meals after regular interval to avoid heavy and large meals.

Chewing food properly and eating slowly helps in the digestion of the food. Adequate sleep, avoiding smoking and controlling anxiety are supportive treatments for the standard treatment of the problem.

Allowed Food Items:

• Dairy Products
Milk, cheese, yogurt with low-fats and other dairy products are easily digested and hence, can be included as a part of bland diet. However, there is no restriction on ice-creams and one may consume even ice creams during bland diet, but it should not have any product such as nuts that are not allowed in bland diet.

• Fresh Fruits and Vegetables
Fresh vegetables and fruits are allowed to a bland dieter. However, while carrot, squash, green peas are good to eat in a bland diet, broccoli, onions and green peeper should be avoided as it forms gas. In fruits, oranges, grapefruits, and bananas are allowed.

• Proteins
Protein requirement of the body, while on a bland diet should be met with soy products and meat. Fried chicken and greasy hamburgers are not allowed to be consumed, while grilled and baked chicken is allowed.
Low-fat peanut butter and eggs are also efficient to meet the body’s protein requirement in a bland diet.

• Carbohydrates
Carbohydrates are contained in whole grain breads, pasta, oatmeal, corn flakes, white rice and sweet potatoes. All these food items are allowed.

Bland diet is designed for treating certain medical circumstances such as gastrointestinal problems. Hence, to answer what is a bland diet, we can say that this is a diet that aims at improving the digestion with the help of a timed-routine diet and soft to digest food items. Once the problem is controlled patients can return to their normal diet.

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A Quick Look at Some of Today’s Most Effective Diets

The idiot-proof diet is all about calorie shifting. That is, in this diet, you shift your food intake throughout the day instead of eating just 3 meals a day. The diet is popular because it’s actually very easy to follow and there are hardly any restrictions when it comes to the types of food you can eat.

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The Idiot-Proof Diet

The idiot-proof diet is all about calorie shifting. That is, in this diet, you shift your food intake throughout the day instead of eating just 3 meals a day. The diet is popular because it’s actually very easy to follow and there are hardly any restrictions when it comes to the types of food you can eat.

The ‘calorie shifting’ model takes place because you eat every two and half hours. The theory is that because your body is consuming calories (energy) constantly throughout the day, it’s always in ‘burning calories’ mode instead of the ‘saving calories’ mode.

When you sign up for the diet, you get access to a diet handbook, an 11-day diet-plan and a diet calculator. You get to pick what foods you like to eat so don’t think that you’ll be tarving in this diet!

NutriSystem

The NutriSystem way of dieting is all about proper meal planning. People love this diet because it takes away the burden of trying to figure out what to eat during their dieting phase. You see, a lot of people actually get confused as to what they can eat when they want to lose weight. That’s not really surprising because there’s so much information out there and for every yay sayer, there is a nay sayer so it’s really tough to know what to eat.

However, with NurtiSystem, they do all the meal planning and portion controlling for you. You just need to sign up to any of their diet programs (e.g., Women’s Program, Men’s Program, Vegetarian Program, etc.) and order a multi-day (usually for 28 days) diet program.

After you choose your diet program, a menu is presented to you and you simply choose what you want to eat. The meals are then delivered to your doorstep at various intervals during your diet program.

The South Beach Diet

The South Beach Diet is popular because the name alone conjures bikini-clad bodies! Add to that the fact that it was founded by a cardiologist, Dr. Arthur Agatston, then you have a sort of ‘doctor recommended, doctor approved’ seal on the diet as well.

At first glance, the South Beach Diet looks a lot like the Atkins Diet in the sense that it restricts carbohydrates during the initial phase of the program (there are 3 phases). The first phase (14 days) encourages ‘normal eating’ in the sense that you can pretty much eat whatever you want but you must NOT eat bread, rice, potatoes, pasta, or baked goods. Fruit is also not allowed. No sugar. No alcohol.

The second phase allows you to SLOWLY introduce these items back into your diet but at lesser levels that you consumed them before of course. The third phase is more about general maintenance.

Weight Watchers

Probably one of the longest running diet programs out there is Weight Watchers. It believes in the overall approach where food, exercise, behavior and support are addressed.

Weight Watchers is known for advocating a point system for foods. Using this system, one calculates the calorie intake of the foods he or she eats. The number of points you can have in a day varies depending on your weight. The beauty of the program is that there are no gut-wrenching food restrictions so you never feel deprived of anything. However, the point system teaches you how to balance your meals so that even if you indulge on one food item, you don’t go overboard and consume too much in a day.

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Get Slim With Atkins Diet Plan

The Atkins’ diet has been a craze for a couple of decades. Here’s how you can gain from it.

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All of you who are reading this article right now have definitely been on a diet at some point or the other of your lives. The battle of the bulge is an ongoing problem and we are always on the lookout for various means to win this war.

Along with exercise, our diet and nutrition also plays an important role in reducing our weight. Hence, this obsession persists in all of us to undertake some form of dieting. But going on a diet is definitely not an easy thing. What to eat and what to stay away from is always a perennial problem.

One of my friends told me that she ate the normal menu which she cooked for the family, but her weight loss recipe is “portion control.” This is a really simple diet plan. In this plan, you cut down on the portion of food you consume. For example, if you usually have two pieces of toast for breakfast, you should eat only one piece. If you normally eat two cups of rice for lunch, cut it down to one cup. In this way, you are automatically reducing your calorie intake by half.

Another popular method of dieting is to stop all intake of fatty foods and sugar. In this diet, you cut down on your oil, butter and ghee intake which automatically reduces your fat deposits.

While I was leafing through a magazine, I read about one of our Hollywood celebrities following the Atkins’ diet. This immediately aroused my curiosity about the diet. Though I have heard about the diet many times, I had no inside knowledge about it. So, I immediately set to work on it and found out certain basic facts’ about the Atkins diet which I want to share with my readers.

The Atkins’ diet made its first appearance in 1972 and was invented by its namesake, Dr Atkins. According to him, this method enables us to lose weight by inducing a change in metabolism. Our body burns both fat and carbohydrates to provide energy. If we reduce the intake of carbohydrates significantly, our body starts burning only fat to provide energy. This method is called “lipolysis”, which in turn induces ketosis. In ketosis, our body burns fat as fuel. Atkins also felt that ketosis will affect insulin production which will result in less fat being formed. And, once your body enters ketosis, your cravings for carbohydrates will reduce significantly which, in turn, will reduce your body weight.

The major difference between Atkins’ diet and other types of diet is that, while most diets restrict calorie, intake, the Atkins’ plan encourages us to eat more. While most of the diets recommend low fat, high carbohydrate intake, Atkins’ does just the opposite. Instead of carbohydrate and sugar, this diet wants us to consume plenty of fat and protein.

The core principle of the Atkins’ diet is that, by limiting carbohydrates, our body is forced to burn its stored fat, rather than carbs for fuel.

The Atkins’ diet has a four carbohydrates stage plan induction, ongoing weight loss, pre-maintenance and lifetime maintenance. With the help of these four stages, you can reduce as well as maintain your weight throughout your life.

Induction – phase 1: This phase lasts for two weeks, by the end of which you can obtain significant results. Another point is that, in this diet plan you can begin at any of the phase. But it is recommended to start with induction. As you cut back on your carbohydrates significantly in this phase, you will jump start your weight loss programme. In this phase, only 20 gm of carbohydrates are allowed and hence your weight loss is significant. As you drastically cut down on carbohydrates your body shifts into high gear and starts burning fat. This takes about 48 hours to occur and you may feel hungry and irritated for the first three-four days. But don’t worry, as soon as your fat starts getting converted to fuel, you will feel fit as a fiddle. Induction will strengthen your immune system and also improve our long-term health.

Ongoing Weight Loss (OWL) phase 2: In this phase, the weight loss pace slows down as you add nutrient-rich carbohydrates to your diet. During this period, you will boost your body’s ability to burn fats as well as understand your body better. You will find the right amount of carbohydrates which you can consume and still lose weight. Your body will also prepare itself for permanent weight management. The amount of carbohydrates which you can eat is increased to 25 gm per day for the first week and increased in five gm instalment for the next few weeks. If your weight loss is significant, you can increase your carbohydrate intake. A person has to be on OWL till he or she is within three-five kg of their goal weight.

Pre-maintenance – (phase 3): Pre-maintenance is a practice run for lifetime maintenance. In this phase, you are fast approaching your target. As long as you continue to lose weight, you can increase your weekly allotment of carbohydrates by another 10 gm. You will be in this phase till you reach your goal and stay on it for one month. The ultimate goal here is to achieve a state of balance called Atkins’ Carbohydrate Equilibrium (ACE). The ACE is your individual level of carbohydrate intake wherein you neither gain nor lose weight.

Lifetime maintenance phase 4: In this phase, you have to focus on your individual ACE and strive to stay within two kg of your ideal weight for the rest of your life. By following a sensible eating plan, you gain energy, better health and confidence in yourself.

By following these four phases, you not only achieve your dream weight but are also able to maintain it throughout your life. You can learn more about this diet by reading the book, Dr Atkins’ New Diet Revolution. But, as with any other diet, this plan also has its pros and cons. The good point is that this diet recommends exercise as a vital part of the weight loss programme. Another point to be noted is that you cannot start on carbohydrates after you lose weight as this will result in your gaining back all that you have lost.

Medical experts advise that people who have gout, kidney problems, diabetes or are pregnant women should not follow this diet plan. As this diet is very stringent, do consult your doctor/dietician for proper advice.

Your dietician will provide you with a proper menu chart as to what should be eaten, in what quantities, etc, based on your eating habits and general lifestyle.

Happy dieting and hoping to see slimmer and fitter readers.

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5 Diet Plan Saving Tips !

Guilty and frustrated from cheating on your diet plan? These diet plan saving tips will keep you on track!

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It’s nine thirty at night and you have followed your new diet plan perfectly to a tee all day. A pizza advertisement comes on the commercial break of your favorite show and you notice it is close to your next mealtime.
Up to the kitchen you go to eat your next meal. When in the fridge pulling out your nicelyprepared diet plan meal, you notice some left over Fettuccini Alfredo your wife or roommate brought home. Sure looks good you think as you catch a little bit of saliva about to drip on your shirt!

“Just a little taste won’t hurt my diet plan,” you justify…

“ I’ve stuck to my diet plan all day……”

A little taste and before you know it you tell yourself the extra carbs and calories will be a good boost to your workout tomorrow!

An hour later your gut is stretching and Indigestion plagues you from cheating on your diet plan!!

“I should have stuck to my diet plan!” is going through your head as you lay down to have nightmares of a fat ass! “Tomorrow I’ll stick to my diet plan “, you chant in your head!But you fall from your diet plan only a day or two later!

The occasional stray from your diet plan can really add up!And billboards,tv’s, radios and people are everywhere pushing fast foods and junk to sabotage your diet plan!

Here are five diet plan saving tips to arm yourself against the onslaught of the Cheating War!

Diet Plan Tip #1 – Eat Slowly – Take your time when you sit down to eat.

The chances you will stuff yourself or overeat diminish and you will reach the point of satiety much more quickly if you eat slowly!

The more you are satisfied with what you have eaten the less likely you will continue to think of food. That chocolate Black Forest cake won’t be as tempting either!

Diet Plan Tip #2 – Have Delicious Meals That Fit Your Meal Plan Prepared Ahead Of Time.

Having meals prepared ahead of time makes it convenient to eat according to a plan and on schedule.

You can make it more convenient to stick to your diet plan than it is to eat that bag of candy by having your diet plan meals prepared and available when it is time to eat– and when you gethungry.

Diet Plan Tip #3 – Get Used To Eating For Your Purpose Instead Of For Your Taste Buds.

Satisfying your taste buds when you get the urge to gorge down a Big Mac will never develop a healthy, lean, muscular physique! Keep in mind you are eating to develop a lean, healthy muscular physique every time you open your mouth! The temporary taste satisfaction of a jelly-filled donut will be gone real fast but the empty calories you just devoured can defeat a whole day’s worth of bodybuilding effort!

Diet Plan Tip #4 – Be creative with your cooking to make sticking to your diet enjoyable.

Ideally, with proper preparation and some reciperesearch you can create delicious mouth watering meals that meet your diet plan criteria. Learn to cook. Employ spices from other parts of the world. India and China are twocountries with interesting choices to really spice up your diet plan. When you don’t have to force feed yourself with your nose plugged the chances are much higher you can stick to your diet plan more easily!

Diet Plan Tip #5 – Drink Water.

Drinking water between meals can help to reduce your hunger pains temporarily by giving a sense of fullness. For those of you that sabotage your diet plan munching here and there,keeping a water bottle with you wherever you go can really help.Just sip away when its oral satisfaction rather than hunger driving you.

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What is Dukan Diet and its side-effects?

This article gives pertinent information about Dukan Diet and its side-effects

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Pierre Dukan, a French doctor and nutritionist, challenged with the case of obesity started to look for alternative ways in curing the illness. After 20 years of thorough research he published in the year 2000, a book called, “Je ne sais pas maigrir” or translated as, “I don’t know how to get slimmer.” It gained the best-seller in France after a year it has been published.
It was made a hit in UK when Kate Middleton, now the duchess of Cambridge, tried the Dukan Diet before her marriage to the beloved Prince William, she reportedly claimed a loss of two dress sizes. It also allegedly claimed to help five million French. The book is also gaining fame in the US in the year 2011 when actress/singer, Jennifer Lopez, lost pounds after her pregnancy by following this diet.
Dukan Diet: What is it? How does this work?
Dukan Diet is similar to the famous Atkins diet. Atkins and Dukan are much alike in terms of non-intake of carbs initially and do not require portion control or counting calorie consumptions. In Atkins, it requires net carbohydrate intakes and unlike Dukan, it suggests a daily intake of oats, increase water consumption and 20 minutes of everyday brisk walking. Dukan Diet adopts four phases namely: Attack, Cruise, Consolidation and Stabilization.
Four Phases of the Dukan Diet
Attack: In this starter phase, the dieter is only allowed take protein rich foods that are exquisitely low in fat. Dr. Dukan provided 72-item list of foods to be eaten, it excludes pork, lamb, poultry products and cheeses. Food should always be cooked but without adding any fat to it, it best to cook in grilling or roasting. It also requires you to eat 1 ½ tbsp. oat bran & 1.5 liters of water per day. This phase should be followed around 2-7 days or more. Results from this initial phase within 5 days may result in 4-7 lbs. loss. This phase promotes quick loss of weight since it is strictly based on a protein-only diet.
Cruise: Cruise, the second to the fourth phase of the Dukan diet scheme. During this phase dieters who were only allowed to eat protein-only foods can now alternate a 28-items of non-starchy vegetables. They may take attack phase diet for today and take non-starchy veggie diet for tomorrow, and so this phase must go on by alternating these two types of diet each day. This phase may last long enough as much as you want by reaching your desired weight and assuring 2 pounds per week loss.
Consolidation: As one achieves the desired weight, one has to go the next phase called Consolidation, this is the maintenance phase of this diet scheme where you have to prevent putting back excess pounds. The plan in this phase is less strict compared to the first two phases. During this phase you are permitted to eat protein-only and veggie diet along with a piece of low-sugar fruit, 2 slices of whole grain bread and a portion of hard cheese. In this phase you are allowed to have 1-2 serving of starchy foods and one celebration meal per week. The phase of consolidation does not expect to loss off pounds but rather it is steadily the maintenance process.
Stabilization: Stabilization is the final phase and a life-long phase of the diet scheme. In here maintenance of the life-changing diet may be a challenging and tempting. During this portion of the scheme, one is already permitted to allow any food intake that a person wants and by also sticking to the diet rule in the consolidation phase. As Pierre Dukan suggest, that staying on the phase 1 rule once a week and eat whatever you like for the rest of the week lowers the chances of regaining weight.
Pros and Cons of Dukan Diet
Pros: The fast results of this diet scheme is beneficially rewarding and motivating. It allows you to have protein and veggie meal plan diets and does not require you to count off your calorie intakes.
Cons: It is highly restrictive and can exclude healthy foods. Dieters can experience side-effects such as symptoms of headaches, nausea, lethargy, irritable and loss of concentration. Dieters may acquire halitosis (bad breath), metallic tasting mouth and strong smell in their urines. For those people who have problems with their kidneys and liver are not advised to follow this diet plan. It is not also recommended for pregnant and nursing mothers.

Views and Opinions by Health Experts on the Dukan Diet
There are lots of critics in this diet plan. Due to the restrictive type scheme of this diet, some fruits, grains and nuts which are healthy and have high amounts of vitamins and minerals that are vital to the nutrition of the body are eliminated. Keri Gans of American Dietetic Association, said that the lost amount of multivitamins that should be acquired from those restricted foods are not compensated in the Dukan diet. Experts have also criticized that experiencing such side-effects may not be healthy at all.

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