{"id":347,"date":"2020-10-14T06:58:51","date_gmt":"2020-10-14T06:58:51","guid":{"rendered":"https:\/\/marshallbrain.com\/wordpress\/?page_id=347"},"modified":"2020-10-14T07:00:15","modified_gmt":"2020-10-14T07:00:15","slug":"dukan-diet","status":"publish","type":"page","link":"https:\/\/marshallbrain.com\/dukan-diet","title":{"rendered":"My Dukan Diet Experience (I lost 52 pounds on this diet)"},"content":{"rendered":"\n<p class=\"has-text-align-center\">by&nbsp;<a href=\"http:\/\/www.marshallbrain.com\/\">Marshall Brain<\/a><\/p>\n\n\n\n<p>I started with the Dukan diet innocently enough. I had read about the diet and wrote an article about it on my blog:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"http:\/\/marshallbrain.com\/dukan0.htm\">How the Dukan Diet works \u2013 The French diet that is supposed to end the obesity epidemic<\/a><\/li><\/ul>\n\n\n\n<p>It sounded really interesting, and after a week I decided to try it out. I had &#8220;nothing to lose&#8221;, as they say, but I really did need to lose some weight &#8211; I have been trying to lose weight for years. So I started with the the Dukan diet&#8217;s &#8220;attack phase&#8221;. The first day I tried it, I completely failed by noon. So I waited two days and tried again. It went much better the second time, as described here:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"http:\/\/marshallbrain.com\/dukan-attack.htm\">Yesterday I finished a five-day \u201cAttack Phase\u201d on the Dukan Diet and lost 6.6 pounds \u2013 here\u2019s a report on how it went<\/a>\u00a0(days 1 to 5)<\/li><\/ul>\n\n\n\n<p>That worked incredibly well &#8211; much better than I ever would have suspected &#8211; so it was completely natural to stick with the program and enter Phase 2, the Cruise Phase (see&nbsp;<a href=\"http:\/\/marshallbrain.com\/dukan0.htm\">How the Dukan Diet works \u2013 The French diet that is supposed to end the obesity epidemic<\/a>&nbsp;for details on the phases of the Dukan diet). Here is a week-by-week diary of my experiences on Cruise phase:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"http:\/\/marshallbrain.com\/dukan1.htm\">Week 1<\/a>&nbsp;&#8211; I have finished the first five days of the &#8220;Cruise Phase&#8221; on the Dukan Diet (I lost 2.8 pounds)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan2.htm\">Week 2<\/a>&nbsp;&#8211; I finished my second week on the Dukan Diet &#8220;Cruise Phase&#8221; and lost 5.4 pounds during the past seven days (first encounter with asparagus)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan3.htm\">Week 3<\/a>&nbsp;&#8211; A report on week 3 of the Dukan Diet Cruise Phase. The whole thing has become a straightforward habit, and the weight loss seems very consistent (I lost 2.6 pounds)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan4.htm\">Week 4<\/a>&nbsp;&#8211; I finished my fourth week in the Dukan Diet Cruise Phase and lost another 2.4 pounds \u2013 plus I saw an amazingly good blood pressure reading and survived a pot luck dinner<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan5.htm\">Week 5<\/a>&nbsp;&#8211; I have finished my fifth week in the Dukan diet cruise phase and lost another 3.0 pounds \u2013 and now I know the secret to avoiding calories in an Italian restaurant<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan5.htm\">Week 6<\/a>&nbsp;&#8211; In my sixth week on the Dukan Diet Cruise phase I lost 1.8 pounds, and I am now halfway to my 50 pound goal<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan7.htm\">Week 7<\/a>&nbsp;&#8211; Today I finished my seventh week on the Dukan Diet cruise phase and lost 2.6 pounds &#8211; I have almost broken through the 200 pound barrier<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan8.htm\">Week 8<\/a>&nbsp;&#8211; Dukan diet Cruise Phase Week 8 &#8211; wherein I learn the perils of parties (I lost 2.2 pounds)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan9.htm\">Week 9<\/a>&nbsp;&#8211; Dukan diet Cruise Phase (Phase 2) week 9 &#8211; I&#8217;ve lost 32.0 pounds with no &#8220;plateaus&#8221; (I lost 2.6 pounds)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan10.htm\">Week 10<\/a>&nbsp;&#8211; Dukan diet Cruise Phase (Phase 2) week 10 \u2013 Lesson: Don&#8217;t eat smoked turkey legs! (I lost 1.6 pounds)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan11.htm\">Week 11<\/a>&nbsp;&#8211; Dukan diet Cruise Phase (Phase 2) week 11 &#8211; Are my kidneys failing? Is my cholesterol exploding? Plus vacation (I lost 1.2 pounds)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan12.htm\">Week 12<\/a>&nbsp;&#8211; Dukan diet Cruise Phase (Phase 2) week 12 \u2013 Vacation transgressions take their toll and I gain weight for first time (I gained 1.0 pounds on vacation)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan13.htm\">Week 13<\/a>&nbsp;&#8211; Dukan diet Cruise Phase (Phase 2) week 13 \u2013 I get back on track and lose 3.2 pounds in a week<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan14.htm\">Week 14<\/a>&nbsp;&#8211; Dukan diet Cruise Phase (Phase 2) week 14 \u2013 I lost 0.4 pounds this week<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan15.htm\">Week 15<\/a>&nbsp;&#8211; Dukan diet Cruise Phase (Phase 2) week 15 \u2013 I lost 2.8 pounds this week, 40.2 pounds since starting diet (I lost 2.8 pounds)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan16.htm\">Week 16<\/a>&nbsp;&#8211; Dukan diet Cruise Phase (Phase 2) week 16 \u2013 I lost 2.0 pounds, have reached my Dukan target weight<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan17.htm\">Week 17<\/a>&nbsp;&#8211; Dukan diet Cruise Phase (Phase 2) week 17 \u2013 I lost 0.8 pounds, learned to stay out of Cici&#8217;s Pizza<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan18.htm\">Week 18<\/a>&nbsp;&#8211; Dukan diet Cruise Phase (Phase 2) week 18 \u2013 I lost 3.4 pounds, now in striking range of the 170s<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan19.htm\">Week 19<\/a>&nbsp;&#8211; Dukan diet Cruise Phase (Phase 2) week 19 &#8211; One really good day and one really bad day (I gained 0.8 pounds)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan20.htm\">Week 20<\/a>&nbsp;&#8211; Dukan diet Cruise Phase (Phase 2) week 20 \u2013 I tasted the 170s for one day and it felt great (I lost 2.0 pounds)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan21.htm\">Week 21<\/a>&nbsp;&#8211; Dukan diet Cruise Phase (Phase 2) week 21 \u2013 I hit the 50.0 milestone and reaffirmed the power of asparagus (I lost 2.0 pounds)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan22.htm\">Week 22<\/a>&nbsp;&#8211; Dukan diet Cruise Phase (Phase 2) week 22 \u2013 Yikes! I gained 2.0 pounds rather than losing weight<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan23.htm\">Week 23<\/a>&#8211; Dukan diet Cruise Phase (Phase 2) week 23 \u2013 I lost 3.6 pounds and fit comfortably into 32-inch pants<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan24.htm\">Week 24<\/a>&nbsp;&#8211; Dukan diet Cruise Phase (Phase 2) week 24 \u2013 I am a little bit stuck this week (I gained 0.8 pounds)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan25.htm\">Week 25<\/a>&nbsp;&#8211; Success! I lost 1.8 pounds and reached my goal of 175 pounds. Includes before and after pictures!<\/li><\/ul>\n\n\n\n<p>These articles can also be very helpful:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"http:\/\/marshallbrain.com\/dukan-cost.htm\">How much does the Dukan Diet cost per day?<\/a><\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan-calculator.htm\">Very cool calculator for calculating your specific dietary needs &#8211; Protein, carbs, fat, vitamins, etc.<\/a><\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan-fasting.htm\">Fasting and Fasting diets &#8211; Four different ways to try a fasting diet<\/a><\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan-ideal-weight.htm\">Good question &#8211; what is your &#8220;ideal weight&#8221; if you want to be healthy?<\/a><\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan-stuck.htm\">What can you do when you &#8220;get stuck&#8221; at some weight plateau on the Dukan diet (or any diet)<\/a><\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan-dc.htm\">Drew Carey loses 80 pounds with a no-carb diet<\/a><\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan-appearance-change.htm\">How does your appearance change when you become obese?<\/a><\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan-crunches.htm\">How to do proper crunches to (theoretically) get six-pack abs<\/a><\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan-greek-yogurt.htm\">How to make Greek yogurt at home and cut your yogurt costs in half<\/a><\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan-greek-yogurt2.htm\">I made half a gallon of Greek yogurt this weekend &#8211; talk about cheap and easy! And Tasty!<\/a><\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan-warnings-all-wrong.htm\">All the dire warnings I have gotten about the Dukan diet have turned out to be wrong<\/a><\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan-carb-propaganda.htm\">What if everything that we are taught about carbs is actually propaganda?<\/a><\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan-carbs-dont-work.htm\">How Carbohydrates Don&#8217;t Work &#8211; in fact, carbs are probably causing the obesity epidemic. If you are overweight, it is probably the carbs<\/a><\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan-carbs-entitled.htm\">Why do we feel like we are entitled to carbs? That we cannot live without them?<\/a><\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan-50-pounds-lost.htm\">Today I officially reached the &#8220;50.0 pounds lost&#8221; milestone on my Dukan Diet weight loss journey, and you can too<\/a><\/li><\/ul>\n\n\n\n<p>I also made this video on the Dukan diet and obesity, which you may find helpful (and which also shows a &#8220;before&#8221; picture):<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"The Dukan Diet - Marshall Brain TCVP Part 8\" width=\"474\" height=\"356\" src=\"https:\/\/www.youtube.com\/embed\/I8zhgPVKj9A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>My Dukan Diet articles have been read by millions. It really was a great experience. I was interviewed by ABC twice, I appeared on the Dr. Oz show, etc. But then let me tell you what happened next&#8230;<\/p>\n\n\n\n<p><strong>Phase 3<\/strong><\/p>\n\n\n\n<p><a href=\"http:\/\/marshallbrain.com\/mars.htm\"><\/a>This all sounds great. You can see that Phase 1 and Phase 2 went well for me. I did reach my target weight of 175 pounds after I started at 227.6 pounds, so I lost 52 pounds. You can see before and after photos&nbsp;<a href=\"http:\/\/marshallbrain.com\/dukan25.htm\">here<\/a>. I am now in the consolidation phase (phase 3) of the Dukan diet.<\/p>\n\n\n\n<p>So what happened in Phase 3? I would say that I am still learning to master Phase 3. Here are some thoughts.<\/p>\n\n\n\n<p>I can tell you that, for me personally, the reintroduction of carbs in Phase 3 has not been something I manage very well. I am not unique in this &#8211; I have several friends who experienced the same thing.<\/p>\n\n\n\n<p>What my friends and I find is this: when carbs are reintroduced, they seem to be accompanied by overeating. Then overeating escalates. Weight comes back on very quickly. Then the only choice is to go back to Phase 2 for weeks and weeks to take the weight back off. I have done this a couple of times, going back to Phase 2, losing weight, trying once again to enter Phase 3 and re-introduce carbs&#8230; and then things spiral out of control.<\/p>\n\n\n\n<p>I had dinner with a friend this week. He has just come off of Phase 2, having gone back down to his target weight yet again. He said, &#8220;You know, last night I ate an ice cream cone, and I said I would eat just that one, but before I knew it I had eaten three. And then an hour later I was asking myself, &#8216;what am I doing?!?!'&#8221; Whenever I reintroduce carbs, that is what seems to happen to me too. I cannot explain it. He cannot explain it. But it is a consistent thing in both of our lives.<\/p>\n\n\n\n<p>Each time I reintroduce carbs I think, &#8220;OK, this time I will be able to control it!&#8221; Each time I fail. I fully realize that it is my brain and my mouth &#8211; I should be able to use my brain to keep things out of my mouth. When I am in Phase 2, trying to abstain from carbs totally, I am not perfect but I am OK. I will have bad days (or even very bad days), but then I can get back on the wagon. But if I am allowing carbs in on a regular basis, it is a problem.<\/p>\n\n\n\n<p>If you have read this far, you might have the following thought: &#8220;Wow, your behavior around carbs sounds a lot like an addiction. You are able to abstain, but then when you re-introduce them, you lose control. Former alcoholics often experience the same kind of cycle with alcohol.&#8221; These two articles help illuminate why that may be:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"http:\/\/decidingtobebetter.com\/blog\/?p=337\">How to lose weight \u2013 the one true secret is revealed<\/a><\/li><li><a href=\"http:\/\/decidingtobebetter.com\/blog\/?p=366\">A new way to approach weight loss \u2013 a new way to think about carbs<\/a><\/li><\/ul>\n\n\n\n<p>As best I can tell, if I want to not-be-fat, my only option going forward is to either be in Phase 2 (i.e. no carbs) or to be on full-time conscious calorie restriction (with carbs). And the problem with carbs is that it is soooo easy to slip up. I really have had no luck with &#8220;conscious calorie restriction&#8221; if I am eating carbs. It really has been difficult to manage. Conscious calorie restriction does not work for me when I am eating carbs.<\/p>\n\n\n\n<p>I really am starting to believe that the right path for me is to be in Phase 2 (nothing but protein and vegetables) for the rest of my life&#8230; But that is so painful to think about &#8211; to never again be able to eat pizza, or ice cream, or chocolate cake, or Oreos, or whatever, is painful to think about&#8230;. but then if the alternative is a lifetime of obesity, it is a sacrifice that must be made&#8230; but why is this so hard???? And so on. This is the dilemma. Nonetheless, I really am starting to believe that the right path for me is to be in Phase 2 (nothing but protein and vegetables) for the rest of my life&#8230;<\/p>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\">Dukan Table of Contents<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/marshallbrain.com\/dukan-diet\">My Dukan Diet Experience (I lost 52 pounds on this diet)<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-cost\">How much does the Dukan Diet cost per day?<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-calculator\">Very cool calculator for calculating your specific dietary needs &#8211; Protein, carbs, fat, vitamins, etc.<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-fasting\">Fasting and Fasting diets &#8211; Four different ways to try a fasting diet<\/a><\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan-ideal-weight.htm\">Good question &#8211; what is your &#8220;ideal weight&#8221; if you want to be healthy?<\/a><\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan-stuck.htm\">What can<\/a><a href=\"https:\/\/marshallbrain.com\/dukan-stuck\"> <\/a><a href=\"http:\/\/marshallbrain.com\/dukan-stuck.htm\">you do when you &#8220;get stuck&#8221; at some weight plateau on the Dukan diet (or any diet)<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-dc\">Drew Carey loses 80 pounds with a no-carb diet<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-appearance-change\">How does your appearance change when you become obese?<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-appearance-change\">How does your appearance change when you become obese?<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-diet-science\">Would you like to lose weight? Video shows the latest science on what works and what doesn&#8217;t<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-water\">This has got to be the easiest dieting\/weight loss tip ever: drink more water<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-greek-yogurt\">How to make Greek yogurt at home and cut your yogurt costs in half<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-greek-yogurt2\">I made half a gallon of Greek yogurt this weekend &#8211; talk about cheap and easy! And Tasty!<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-warnings-all-wrong\">All the dire warnings I have gotten about the Dukan diet have turned out to be wrong<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-carbs-entitled\">What if everything that we are taught about carbs is actually propaganda?<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-carbs-dont-work\">How Carbohydrates Don&#8217;t Work &#8211; in fact, carbs are probably causing the obesity epidemic. If you are overweight, it is <\/a><a href=\"http:\/\/marshallbrain.com\/dukan-carbs-propaganda.htm\">probably <\/a><a href=\"http:\/\/marshallbrain.com\/dukan-carbs-dont-work.htm\">the carbs<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-carbs-entitled\">Why do we feel like we are entitled to carbs? That we cannot live without them?<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-50-pounds-lost\">Today I officially reached the &#8220;50.0 pounds lost&#8221; milestone on my Dukan Diet weight loss journey, and you can too<\/a><\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>by&nbsp;Marshall Brain I started with the Dukan diet innocently enough. I had read about the diet and wrote an article about it on my blog: How the Dukan Diet works \u2013 The French diet that is supposed to end the obesity epidemic It sounded really interesting, and after a week I decided to try it &hellip; <a href=\"https:\/\/marshallbrain.com\/dukan-diet\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">My Dukan Diet Experience (I lost 52 pounds on this diet)<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-347","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/pages\/347","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/comments?post=347"}],"version-history":[{"count":2,"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/pages\/347\/revisions"}],"predecessor-version":[{"id":350,"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/pages\/347\/revisions\/350"}],"wp:attachment":[{"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/media?parent=347"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}