Dukan Diet : How to Avoid Attack Phase Constipation
There is a great deal of emphasis from the critics of the Dukan Diet about the potential side effects of following the diet. One of the criticisms often made, is about the lack of fiber the diet provides, during the Attack Phase and on the Pure Protein (PP) days, and the constipation that this may cause. Whilst there is no doubt that the amount of fiber in these stages of the diet is severely restricted and falls short of the recommended daily levels of 20 to 35 grams a day, there are foods which the Dukan Diet allows you to eat, which can supplement the levels of fiber in your diet on these days.
Foods that you can eat in the Attack Phase to Combat Constipation
Goji berries – a one ounce serving provides you with 3 grams of fiber.
Oat bran – one and a half tablespoons provides 2.5 grams of fiber and you can double this to 3 tablespoons and 5 grams of fiber if you are experiencing constipation.
Rhubarb – one cup rhubarb gives 2 grams of fiber.
Onion – half an onion has 1 gram of fiber.
Brewer’s Yeast – one tablespoon of brewer’s yeast gives you 3 grams of fiber.
These five foods together can provide 11.5 grams of fiber or 14 grams if you double up the amount of oat bran you are eating.
However even with these foods the Dukan Diet will not be able to provide the recommended levels of fiber on these days but you might be interested to know that the typical American diet doesn’t either. The American Dietetic Association reports Americans eat on average just 14 to 15 grams a day.
If you think that the Dukan Diet might be a weight loss program that you can follow successfully, you need to discuss the matter fully with your medical practitioner before you start the diet. Another fact to bear in mind is that you only follow the Attack Phase for a maximum of ten days and then in the Cruise Phase you alternate the PP days with PV days where you can eat unlimited amounts of certain high fiber vegetables. If following such a low fiber diet is not recommended by your doctor you should be able to lose weight, albeit much more slowly by following the Cruise Phase using PV days only until you reach your target weight. Another possibility would be to skip the Attack Phase and go straight into the Cruise Phase.
It is also very important too drink the recommended 1.5 liters of water each day as dehydration can also cause constipation. Your body makes up for the lack of water by extracting more from your stools, making them harder and more compact and often much more uncomfortable to pass.