Earlier this year I was asked by my personal training clients to find some diets that actually work. I tried to explain to them that almost all diets work, especially if your sole goal is just to lose weight. The problem with many diets that don’t “work” is dieters encounter periods of time when they are following the diet and not losing weight. My research uncovered the fact that diets that work have built in features to help conquer these weight loss plateaus.

Adequate consumption of water is critical in most diets to conquer plateaus. In fact, many diets that actually work, require 8 full glasses of water a day. Logic might tell you that consuming that much water might lead to water weight gain, but in reality the opposite is true.

Drinking water throughout the day “primes” the kidneys to continually eliminate fluids. Very similar, actually, to priming a pump. Most plateaus that occur during weight loss programs are as a result of fluid retention. Drinking large quantities of water helps to prevent fluid retention.

It can also be helpful to limit sodium intake, if you want your body to readily release fluids. Try a salt substitute instead.

Many of the diets that actually work had incorporated natural diuretics to help conquer weight loss plateaus. Diuretics help stimulate the kidneys, and are frequently prescribed by physicians for individuals who retain water. Natural diuretics such as warm lemon juice, or herbal teas can be effective at preventing plateaus.

Exercise was encouraged in the diets that actually work. Regular, brisk walking, can be a terrific boost to metabolism and it can also increase caloric expenditure. Try to gradually increase the distance and speed of your walks.

You can ditch the pen and paper. Keeping track of what you eat has never been easier. First there were online diet diaries where you could easily log in from anywhere and record every morsel that passed your lips. Now these programs are available as apps on your phone, making diet tracking literally at the tip of your fingers whenever and wherever.

Wait, what was that? You don’t keep a diet diary? Well if weight loss is your goal, which it is for a large portion of our population, a diet diary may just be that kick you need to get things moving in the right direction. That’s what makes the ease of these phone apps so exciting. I know many of you, in fact, are already using them. Keep up the great work!

Many of you have probably already heard that recent research has shown that participants who kept food journals lost almost twice as much weight as their non-journaling companions. Such a simple tool can produce measurable and lasting results. Diet diaries make you more mindful of what you put in your mouth and also provide a great way to track caloric intake so that adjustments can be made as needed. Without any type of tracking it’s extremely easy to underestimate the amount of fat, carbohydrates and total calories you are eating. I see it all the time with my weight loss patients. Those that aren’t journaling tend to eat more than they think they are, even when they are supposedly eating “healthy.” Larger portions and mindless snacking add up. My most successful clients track what they eat, even if just for a season.

Now, many of you already know that I preach an intuitive eating approach to dieting. I don’t like diets and I don’t like strict food rules. In general I don’t even like being obsessed about writing down everything you eat. However I do believe that diet journaling for a certain period of time can be extremely effective in resetting eating patterns and helping people become more mindful about how and what they are eating. This is not a forever thing; I don’t personally keep a diet diary, but they are a useful tool and I highly recommend them as an initial part of a weight loss strategy.

The following are a couple of online trackers and/or phone apps that have come recommended by clients or colleagues. I suggest having a browse and seeing which one might work best for you. Try a few and get a feel for them. Each are slightly different in their format and set-up and you may find one that resonates with you better than another.

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.