We have travelled to spend the weekend with family in another city and to visit with their daughter who is described in my DEDICATION on the right hand side of this blog. They are all doing the Dukan diet as well as us and with hospital visiting all day it is hard to make the right things, so I decided to bring the supper to them.This allowed me to experiment with recipes to Dukanize them....
This is what I made and the recipes will follow soon, as everything turned out well
Sauteed Chicken Breasts in Creamy Chive Sauce
Sweet Nutmeg Acorn Squash
CauliRice
Pumpkin IceBox Dessert
Chips and Dip (late night snack)
Weight Loss
Saturday, February 26, 2011
Friday, February 25, 2011
CAULIFLOWER SUBSTITUTES
I have added two recipes to the RECIPE file on the right hand side under Pages.
One is for simulated mashed potatoes and the other for substitute rice. I make the mash often but have not tried the rice yet. Will let you know on that one.
NO they are not potatoes or rice but when you have not had either for months they sure taste good with Molly McButter and salt and pepper or soya sauce on the rice...All it takes is your imagination.
One is for simulated mashed potatoes and the other for substitute rice. I make the mash often but have not tried the rice yet. Will let you know on that one.
NO they are not potatoes or rice but when you have not had either for months they sure taste good with Molly McButter and salt and pepper or soya sauce on the rice...All it takes is your imagination.
Wednesday, February 23, 2011
LOVE FOR THE ZEROS
Why are the numbers with a zero so much nicer than other numbers?
Today I hit the 40 pound loss and feel so much better than when I had lost 39 pounds. Maybe they are like birthdays, a time to celebrate good things.
My friend Brianna is just a couple of pounds from losing 100 pounds and I think I am more excited for her....Long Live Dukan!!
Today I hit the 40 pound loss and feel so much better than when I had lost 39 pounds. Maybe they are like birthdays, a time to celebrate good things.
My friend Brianna is just a couple of pounds from losing 100 pounds and I think I am more excited for her....Long Live Dukan!!
Tuesday, February 22, 2011
MORE "AS TOLERATED" FOODS
Remember that these tolerated foods are just there for if you need them to make different recipes and must never have more than two a day of the complete list. Also if you are not losing cut ALL TOLERATED.
I will add these to the other "tolerated" and put on a page on the right hand side of this blog
1. You are allowed 2 Tbls of skim milk powder a day . Great for baking.
2. You are allowed to have a PINCH of Parmesan starting from your cruise phase.
3. For special occasions, in order to avoid lapses, you can indeed swap a PP day to a PV day - but do not do that too often. After having done two consequent days of PV please do 2 days PP as well, so that you get back to the rhythm.
4. Yes you can have goji berries during all your diet. On cruise you can have two TB spoons on PV and one on PP.
5. 1.5 tsp of flax meal a day if tolerated.
WHAT A NEAT KITCHEN IDEA
http://www.thermomixcanada.ca/demonstration-video.htm
I just found this demo video on a fellow Dukaneer's blog. It looks like it is very well known in Europe but only just hitting Canada..It is a combination, blender, food processor, mixer, and steamer/cooker.
Neat idea, but who has room for another kitchen counter appliance. It will be interesting to see if it becomes well known in Canada
I just found this demo video on a fellow Dukaneer's blog. It looks like it is very well known in Europe but only just hitting Canada..It is a combination, blender, food processor, mixer, and steamer/cooker.
Neat idea, but who has room for another kitchen counter appliance. It will be interesting to see if it becomes well known in Canada
Monday, February 21, 2011
DR. DUKAN'S SLIMMING SECRET Monday Feb 21/11
Green tea to break through a plateau
You are following our diet "apparently" normally, you feel as if you are not having any lapses and yet your weight is stagnating.
You are stagnating? Oh Don't worry, this always happens to "dieting" men and woman. I don't know of anyone who has lost 20 pounds without having experienced at least once a plateau lasting over 6 days. Beyond that we call it a "pause". In this situation there are lots of things you can do. Do make extra sure that you haven't made a mistake, that it's not to do with water retention because of the pre-menopause or because a period is due ... But among the panoply of ideas to suggest there is one that I particularly like and this is green tea. For three days, don't drink any more water only drink green tea in the morning, throughout the morning, at lunch, at tea-time, in the evening and even during the night if you are getting up to go to the toilet. Cold, hot, with ice, as a sorbet, however you like it just as long as its NON-STOP GREEN TEA and if you keep up with the diet(as well as minimum physical exercise) you stand every chance of breaking through this plateau.
RECIPES
I have taken my recipes off the posting pages and moved to the Right hand side below PAGES and then RECIPES.
Just click on recipes and you will find them there
I have not figured yet how to put them in alpha order but I may one day....
Just click on recipes and you will find them there
I have not figured yet how to put them in alpha order but I may one day....
WHY DO WE FEEL WE CAN NOT LIVE WITHOUT CARBS?
Why do we feel like we are entitled to carbs?
Imagine that you are talking to a person who is obese (for example, me last year). It doesn’t seem to matter if the person is 50 pounds overweight or 250 pounds overweight. The person proclaims that he or she would like to lose weight. So you say to the person, “well, if you would cut way back on carbs, chances are you would lose weight. You might even try eliminating carbs completely and see what happens.” Depending on where the person is on the dieting spectrum, the next question might be, “what are carbs?” And the answer is, anything with sugar, flour or starch in it: Cookies, cakes, ice cream, soda, breakfast cereal, pizza, pasta, rice, potatoes, milk, fruit juice, etc.
The reaction almost inevitably is, “Are you kidding? I can’t live without ___.” Pizza might fill the blank, or Oreo cookies, or whatever. You might even hear, “I would commit suicide if I had to give up ____. There would be no reason to go on living…” or something similarly hyperbolic.
So you say, “But look at yourself. You are 80 pounds overweight. You are a heart attack waiting to happen. You are probably pre-diabetic, and diabetes is a nasty disease. The carbs are addictive, and they are killing you.” That doesn’t seem to matter. Carbs are more important than health, even if the lack of health is obvious to everyone in the form of blubber.
I still lust for carbs when I see them (although I can now completely control the lust, and if I don’t see the food I no longer lust for it). However, I doubt I will ever be able to eat carbs again – I now know exactly how addictive they can be and how dangerous they are to my health and well-being. If I start to eat them again, I fear, it might be like a reformed alcoholic drinking a beer.
What is different about carb addiction? For example, the vast majority of people can drink alcohol without becoming alcoholics. But I think carbs are somehow different – more like nicotine – based on the fact that more than half of the country is now overweight. I have had people say to me, “It’s not carbs – it’s just the fact that Americans eat way too much.” But I really think it is the carbs. Now that I am not eating carbs, I no longer eat too much. I no longer pig out, or binge. I simply do not eat bowl after bowl of cottage cheese in the same way I would eat bowl after bowl of frosted flakes. There is definitely something about carbs that is different. I think I am “normal” in that, rather than “abnormal”, based on current statistics.
And the idea of entitlement and necessity that goes with carbs is quite bizarre. Why do people feel like they can’t live without carbs? This idea that we “deserve” the treat or reward of an ice cream cone or a piece of cake is weird. So is the idea that we would “die” without pizza (or whatever) in our lives. Is it purely psychological, jammed into our brains at the youngest age by birthday parties, Halloween, Christmas candy, lollipops at the doctor’s office and a Twinkie after every soccer game – Along with a million commercials for carb-containing foods? If so, how would we as a society go about deprogramming all or that in order to improve the nation’s health?
from Marshal Brain blog
So you say, “But look at yourself. You are 80 pounds overweight. You are a heart attack waiting to happen. You are probably pre-diabetic, and diabetes is a nasty disease. The carbs are addictive, and they are killing you.” That doesn’t seem to matter. Carbs are more important than health, even if the lack of health is obvious to everyone in the form of blubber.
I still lust for carbs when I see them (although I can now completely control the lust, and if I don’t see the food I no longer lust for it). However, I doubt I will ever be able to eat carbs again – I now know exactly how addictive they can be and how dangerous they are to my health and well-being. If I start to eat them again, I fear, it might be like a reformed alcoholic drinking a beer.
What is different about carb addiction? For example, the vast majority of people can drink alcohol without becoming alcoholics. But I think carbs are somehow different – more like nicotine – based on the fact that more than half of the country is now overweight. I have had people say to me, “It’s not carbs – it’s just the fact that Americans eat way too much.” But I really think it is the carbs. Now that I am not eating carbs, I no longer eat too much. I no longer pig out, or binge. I simply do not eat bowl after bowl of cottage cheese in the same way I would eat bowl after bowl of frosted flakes. There is definitely something about carbs that is different. I think I am “normal” in that, rather than “abnormal”, based on current statistics.
And the idea of entitlement and necessity that goes with carbs is quite bizarre. Why do people feel like they can’t live without carbs? This idea that we “deserve” the treat or reward of an ice cream cone or a piece of cake is weird. So is the idea that we would “die” without pizza (or whatever) in our lives. Is it purely psychological, jammed into our brains at the youngest age by birthday parties, Halloween, Christmas candy, lollipops at the doctor’s office and a Twinkie after every soccer game – Along with a million commercials for carb-containing foods? If so, how would we as a society go about deprogramming all or that in order to improve the nation’s health?
from Marshal Brain blogSaturday, February 19, 2011
SAT WEIGH IN DAY
We actually weigh in every day, but Saturday is our day to record it with cash. We have a jar on the cupboard where we put in $1 for every pound we lose, and when we are finished, we will give each of our grandchildren that amount. It is not really about the money but a way of saying, we are getting healthier so we can be around to enjoy them all for a long time.
Well, today the can did not grow, as we have not lost over the last week. Oh we have, but also gained it back. We have not been doing our pure protein days and we have eaten out a bit too much. We were in Medicine Hat for a couple of days and we did stick pretty good as far as having protein and vegetables but no guarantee that they were not cooked in oil etc. We did stay away from anything that converts into sugar in our systems but we ate a lot of salty things too.
We had a free voucher for the buffet breakfast and I had scrambled eggs, a couple of sausage and 4 slices of bacon. I chose these as everything else was fruit, bread, or potatoes. About half way through , I felt really sick, the grease was just not something I was used to so I left half of it.
Then yesterday, while babysitting the twins, we ate buns, pretzels (easy bake oven treats of Mya's) and one cookie. We did not have to falter, as I had brought cottage cheese and low fat ham but I think winter weakness just set in and we did not bother to eat properly..... Needless to say, these were not large deviations but enough to not have any losses. We certainly could have done much worse by eating chocolate, or other things that cause us to crave more.
We will wipe the slate clean and today, back to eating what we are allowed and I will do 2 days of Pure Protein to kick start my system. Better days ahead.
Did I blame the snow, cold and long winter on our missteps, well it deserves it....Spring can not be far now....can it?
Well, today the can did not grow, as we have not lost over the last week. Oh we have, but also gained it back. We have not been doing our pure protein days and we have eaten out a bit too much. We were in Medicine Hat for a couple of days and we did stick pretty good as far as having protein and vegetables but no guarantee that they were not cooked in oil etc. We did stay away from anything that converts into sugar in our systems but we ate a lot of salty things too.
We had a free voucher for the buffet breakfast and I had scrambled eggs, a couple of sausage and 4 slices of bacon. I chose these as everything else was fruit, bread, or potatoes. About half way through , I felt really sick, the grease was just not something I was used to so I left half of it.
Then yesterday, while babysitting the twins, we ate buns, pretzels (easy bake oven treats of Mya's) and one cookie. We did not have to falter, as I had brought cottage cheese and low fat ham but I think winter weakness just set in and we did not bother to eat properly..... Needless to say, these were not large deviations but enough to not have any losses. We certainly could have done much worse by eating chocolate, or other things that cause us to crave more.
We will wipe the slate clean and today, back to eating what we are allowed and I will do 2 days of Pure Protein to kick start my system. Better days ahead.
Did I blame the snow, cold and long winter on our missteps, well it deserves it....Spring can not be far now....can it?
Friday, February 18, 2011
DUKAN'S SLIMMING SECRET TODAY!!
Dr Dukan has a new slimming secret each week on his website and this was today's article.....What in the heck is Purslane???
Slimming secret of Dr Pierre Dukan
Purslane - a great secret
Considered as a weed for a long time, purslane is packed with goodness.
You've finished your attack phase so here you are in the cruising phase where you are allowed vegetables and AS MUCH AS YOU LIKE. So now the moment has come for you to discover purslane.
As far as I am concerned and I'll say this quite openly purslane is a phenomenal food. Not only do I suggest that you eat it but that you grow it too. Buy a few seeds from a local nursery and off you go. Very soon you'll have enough to make a salad. You just have to keep cutting it and it'll grow back as quickly as couchgrass.
You'll find that in salads its like lambs' lettuce but thicker and more naturally rich and juicy, so an exceptional salad ingredient. You can also try it in soups like watercress. Purslane contains solubles fibres just like oat bran and apple pectin and can therefore help you lose calories.
What's more it's very rich in omega 3, excellent for fighting stress and encouraging sleep and because of this it cuts down on the need to comfort eat due to stress. If from today you get into the habit of eating it regularly, you can expect to reach a slimmer figure and a riper old age.
Ok I googled it and it is of the Portulaca family and a well known Canadian weed or also called "pig weed"
So I guess, we stop putting weed and feed on our lawn and start making salads from the little devil weeds.
You'll find that in salads its like lambs' lettuce but thicker and more naturally rich and juicy, so an exceptional salad ingredient. You can also try it in soups like watercress. Purslane contains solubles fibres just like oat bran and apple pectin and can therefore help you lose calories.
What's more it's very rich in omega 3, excellent for fighting stress and encouraging sleep and because of this it cuts down on the need to comfort eat due to stress. If from today you get into the habit of eating it regularly, you can expect to reach a slimmer figure and a riper old age.
Ok I googled it and it is of the Portulaca family and a well known Canadian weed or also called "pig weed"
So I guess, we stop putting weed and feed on our lawn and start making salads from the little devil weeds.
A NEW SCALE
This is our new scale and what an improvement it is to our mental weight loss. The old one only showed pounds and so we could weight for days and never lose. Now at least, it will show if we are down 3 oz, or 10 oz etc. So knowing we are down helps us to stay motivated for that day. If we are up 5 oz , we know that is not much, but on the old scale it would jump to the next whole number and defeat us a bit.
We can imput each of our goal weights and that will always show and as well it will show how much we have gained or lost from our last weigh in.
By the way, that is not either of our weights shown in the picture. I stole the picture from some web site.
We can imput each of our goal weights and that will always show and as well it will show how much we have gained or lost from our last weigh in.
By the way, that is not either of our weights shown in the picture. I stole the picture from some web site.
Thursday, February 17, 2011
DUKAN WEB SITE
My Facebook friend Brianna, made it onto the front page of the British Dukan web site.
She has done tremendous in her weight losses and motivates me so often. She has lost 95.5 pounds and is looking and feeling so good. I am so proud of her and I have never even met her and though we are mega years apart in age, so many things about us are the same....
If you want to read her story, here is the linkhttp://www.dukandiet.co.uk/en/346-the-community/vid-of-the-week.html
She has done tremendous in her weight losses and motivates me so often. She has lost 95.5 pounds and is looking and feeling so good. I am so proud of her and I have never even met her and though we are mega years apart in age, so many things about us are the same....
If you want to read her story, here is the linkhttp://www.dukandiet.co.uk/en/346-the-community/vid-of-the-week.html
Sunday, February 13, 2011
Protein Day 2/13/11 (Sunday)
Breakfast
Oatbran porridge with vanilla, sweetener and skim milk
Large cup of Bavarian Chocolate coffee with sweetener
Lunch
2 hard boiled eggs mashed with Dukan mayo, green onion, fresh dill, s & p
1 glass of Crystal Light iced tea
Supper
4 meat balls
Sliced pork tenderloin ( no it is not allowed on diet but it is as low fat as chicken breast)
1 slice of FF cheese
cottage cheese with fresh dill, gr onion, garlic salt
Pumpkin pudding
Oatbran porridge with vanilla, sweetener and skim milk
Large cup of Bavarian Chocolate coffee with sweetener
Lunch
2 hard boiled eggs mashed with Dukan mayo, green onion, fresh dill, s & p
1 glass of Crystal Light iced tea
Supper
4 meat balls
Sliced pork tenderloin ( no it is not allowed on diet but it is as low fat as chicken breast)
1 slice of FF cheese
cottage cheese with fresh dill, gr onion, garlic salt
Pumpkin pudding
HARVEY UPDATE
Harvey has lost 33 pounds and is now moving on to the next stage (Consolidation).
He will start tomorrow and add 2 slices of whole wheat bread, 1 fruit and 1.5 oz of cheese each day and as well once a week he will have a potato or pasta etc as well as one celebration meal of what ever he wants to eat....( yes even his apple pie) He will watch his weight and if he starts to gain we will see what to remove.
He also must buy some new pants, it is very funny looking at him from the rear.....
Tomorrow we also go for our blood tests so we will see if this diet has improved the blood sugars, cholesterol etc or harmed it. Will keep you posted here
He will start tomorrow and add 2 slices of whole wheat bread, 1 fruit and 1.5 oz of cheese each day and as well once a week he will have a potato or pasta etc as well as one celebration meal of what ever he wants to eat....( yes even his apple pie) He will watch his weight and if he starts to gain we will see what to remove.
He also must buy some new pants, it is very funny looking at him from the rear.....
Tomorrow we also go for our blood tests so we will see if this diet has improved the blood sugars, cholesterol etc or harmed it. Will keep you posted here
BAD THINGS ABOUT LOSING NEARLY 40 #'s
1. You need to use more water to fill the tub when bathing. ( and we are on a septic tank)
2. You have more energy and almost feel like going out and shoveling snow ( I did say..almost)
3. Your pants get baggy and you look like a baby with a full hanging diaper
4. You need to buy new clothes and mentally can not yet look at lower sizes.
5. You start looking in full length mirrors again.
6. Your grandchildren play more with your "Bingo Wings". (For the younger ones, that is the hanging fat and skin from old ladies upper arms.
7. You keep crossing your legs, just because you can.
2. You have more energy and almost feel like going out and shoveling snow ( I did say..almost)
3. Your pants get baggy and you look like a baby with a full hanging diaper
4. You need to buy new clothes and mentally can not yet look at lower sizes.
5. You start looking in full length mirrors again.
6. Your grandchildren play more with your "Bingo Wings". (For the younger ones, that is the hanging fat and skin from old ladies upper arms.
7. You keep crossing your legs, just because you can.
TOO GOOD NOT TO SHARE
This what I put on my Facebook status today and it is so appropriate for those of us that are trying to change our lifestyle to something healthier...
MY PV DAY 2/12/11
Total Loss - 38 lbs
Body Wt Lost - 16.96%
Dist from Goal - 33 lbs
Breakfast
Large coffee
Oat Bran porridge with skim milk
Multi Vitamin
Lunch
Chicken, Hard boiled egg, lettuce, gr onion, celery, red pepper, cuke, Dukan Mayo (salad)
Diet Cream Soda
Supper
Stir fry - chicken breasts, mushrooms, red peppers, celery, broccoli, onion, Dipping sauce (last post) and a tsp of corn starch. I did not have the stirfry sauce made up and thickening the dipping sauce worked well
Evening
Decaf Hazelnut coffee with sweetener and skim milk
As you see I do not often eat between meals or at night any more. I did for the first couple of months as I snacked often but I no longer require anything.
Body Wt Lost - 16.96%
Dist from Goal - 33 lbs
Breakfast
Large coffee
Oat Bran porridge with skim milk
Multi Vitamin
Lunch
Chicken, Hard boiled egg, lettuce, gr onion, celery, red pepper, cuke, Dukan Mayo (salad)
Diet Cream Soda
Supper
Stir fry - chicken breasts, mushrooms, red peppers, celery, broccoli, onion, Dipping sauce (last post) and a tsp of corn starch. I did not have the stirfry sauce made up and thickening the dipping sauce worked well
Evening
Decaf Hazelnut coffee with sweetener and skim milk
As you see I do not often eat between meals or at night any more. I did for the first couple of months as I snacked often but I no longer require anything.
Friday, February 11, 2011
CANCER QUESTION
The French journalist Jean Pierre Elkabbach had the excellent idea of inviting me to the Senate (the upper house of the French parliament) to take part in a television programme about food and dieting. This very important programme also featured Professor Khayat, France's leading cancer specialist campaigning for a way of eating to prevent and cure cancer.
There before me was a leading international cancer expert and someone who knows all there is to know about the links between this dreadful disease and how we eat. So I took the opportunity of his being there and of his authority to get him to say exactly what he thinks about some of the pernicious rumours that have been circulating for years, confusing anyone concerned by their weight and health.
"Mister Khayat, can you answer as clearly as possible whether proteins in general and meat in particular play any role whatsoever in the onset of cancer, are they in any way responsible?"
His reply was: "NO! Just avoid any overcooking on the barbecue and over direct heat as this is carcinogenic."
As for myself, I have built my method for fighting against weight problems on the fact that men were hunters of meat and women gatherers of vegetables for the first 50,000 years that our species was on earth and that we are still programmed physically and mentally to eat these foods. All nutritionists know this full well however, some either because they have a particular belief or some personal interest, pretend to forget about it as they cleverly cast aspersions on proteins.
The French are by bugged by another question to do with aspartame. So I again asked Professor Khayat about this:
"Is aspartame carcinogenic or not?" His reply to this was just as categorical as it was to the first question: NO and NO!
However, it has been clearly proven that BEING OVERWEIGHT is carcinogenic. Many international studies show that both breast cancer for women and prostate cancer for men are both directly related to being overweight, as adipocytes secrete male and female hormones that play a role in the onset of cancer.
WHO REALLY KNOWS WHAT WE SHOULD BE EATING
See yourself as a hunter gatherer
Did you know that the first modern men, the Homo Sapiens from the Dordogne who lived around 40,000 years BC had the same genetic programming as us?
So, it is that a cro-magnon baby adopted today by a Western family would become a perfect Westerner. When the Homo Sapiens lived, the men hunted and the women gathered. In groups, the men hunted animals for their protein. Women gathered whatever they could find, green vegetation, some fruit and any wild seeds that the birds had overlooked.
Proteins and vegetables which are the components in the Dukan slimming programme are therefore not a nutritional or emotional punishment. They are the very foods that we are most attuned to, both as far as our metabolism is concerned (proteins being the only vital nutrient) as well as emotionally.
It should also be noted that all the vitamins present in fruit are also found in vegetables. But the real similarity is to be found in the statement accompanying the foods you allowed to eat: AS MUCH AS YOU LIKE.
Primitive man was only restricted by external necessity or satiety, but never put any limit on what he ate. Therefore each day you diet, when you are swallowing down some fish, meat or poultry ... see yourself as a hunter who has caught his prey and especially if you are a woman as a gatherer exchanging her vegetables for this meat. ~Dr.Dukan
Proteins and vegetables which are the components in the Dukan slimming programme are therefore not a nutritional or emotional punishment. They are the very foods that we are most attuned to, both as far as our metabolism is concerned (proteins being the only vital nutrient) as well as emotionally.
It should also be noted that all the vitamins present in fruit are also found in vegetables. But the real similarity is to be found in the statement accompanying the foods you allowed to eat: AS MUCH AS YOU LIKE.
Primitive man was only restricted by external necessity or satiety, but never put any limit on what he ate. Therefore each day you diet, when you are swallowing down some fish, meat or poultry ... see yourself as a hunter who has caught his prey and especially if you are a woman as a gatherer exchanging her vegetables for this meat. ~Dr.Dukan
ONE DUKANER'S STORY
http://www.dailymail.co.uk/femail/article-1355019/Womans-Hours-Jenni-Murray-lost-3-stone-3-months.html
1 stone = 4 pounds
Success stories of others always add to our motivation
1 stone = 4 pounds
Success stories of others always add to our motivation
Thursday, February 10, 2011
FAQ (Frequently Asked Questions) #1
· Pickles are allowed starting from cruise phase but be careful of the composition: they mustn't contain added sugar. They contain a lot of salt so you may need to limit them. Gherkins as we know them in Canada Europe they are small and salty with out sugar.
· All dairies should not exceed 2% fat and have no added sugars.
· Your dairies can not exceed 1 Kgs a day, that is 2.2 pounds
· It best is to have your oat bran in the morning and to avoid it in the evening, but as long as you eat the correct amount of oat bran per day you can have some in the morning and the other one in the afternoon if you wish. (I have on occasion had to have mine at bed time as I had missed it.)
· Yes you can have Miso soup as this is suitable for your diet.
· Ketosis symptoms like dry mouth, bad breathe, head aches, dark urine, often happens during the attack phase, because you are only on PP days. After that, in the cruise phase, you alternate 1 PP with 1 PV so your body accustoms to the ketosis phenomena. In fact, it is the resultant of the protein degradation and its transformation into glucose which leads to headaches and to the feeling of a dry mouth. Don't worry about it, be sure to drink 1,5 L of water per day and eat until you have been satisfied.
· You may want to support your system with an Omega 3 supplement. If your body is too depleted of good fat, it won't process the food as well and it can slow down your weight loss. You do get quite a bit of fat from fish and some meats but I also only buy eggs with Omega 3. They are more expensive but worth it to us. We do not eat as many eggs any more as we did the first weeks. We do not take Omega 3 supplement but a Multi Vitamin daily.
· Cooking wine is tolerated during the cruise phase, up to 3 tablespoonfuls per day if you cook with the lid off to evaporate the alcohol in stews and sauces. This is as tolerated, some may not lose as well so limit it
· You have to eat when you feel hungry but there is no limitation about how often you have to eat per day. The best is to take three main meals and then to have three or four snacks per day and to not eat too much late in the evening. You have to eat when you feel hungry but there is no limitation about how often you have to eat per day. The best is to take three main meals and then to have three or four snacks per day and to not eat too much late in the evening.
· For your constipation, you can increase your oat bran intake by 2 more Tbls, and try to do some abdominal sit ups in series of 10? You also have to drink really cold water and you can try 200gr of stewed rhubarb. If you are still constipated the next day take a mild laxative. Do not worry if you do not go everyday when you are just on PP days as your body uses up the protein.
· Carrots can be eaten on PV days only, in the amount of 200gms per week maximum (because the amount of carbs is a little bit higher than in the other vegetables). Once again as tolerated….. We chose not to have carrots unless forced to have them by a situation
.
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· Baking powder can be used but only 2 pinches if needed in a recipe.
- To make your soups, use lowfat chicken or beef broth. I buy the big boxes as I use it in different recipes as well.
WALKING - so that you lose weight and don't put it back on!
In order to lose weight, the best exercise is that which you find easy to do and that you are likely to stick to in the long term....
Walking is unquestionably the simplest, the most natural, the least tiring, the least dangerous and the least expensive. We walk just like we breathe, by putting one foot in front of the other and repeating this without any effort or frustration. Walking has the advantage that it requires you to use a great many muscular groups and among them those muscles that use up most calories (quadriceps, buttock muscles).
Walk for half an hour a day and I can guarantee you that this will help you to lose weight. But above all else these 30 minutes are one of the foundations for stabilizing your weight permanently.
You'll never imagine all the positive changes that walking can offer you. If you walk immediately after your meal(lunchtime and evening), you increase your calorie consumption by 20 to 30%.
If you don't have time, try the treadmill, you don't even have to go out or get dressed in your walking gear. Finally, walking is as healthy as eating properly. It keeps your heart healthy, and your mood cheerful, it helps your mind and memory function, it encourages your imagination and reinforces what you've learnt.
~Dr. Dukan
Monday, February 7, 2011
ADDITIONAL HELPS
- http://www.dukandiet.co.uk/ this is the official Dukan website where you can sign up for daily coaching. It is very costly ..over $500, but you get personal attention. I do not use this.
- http://dukan-diet.info/dukan-forum/index.php a forum to read what others say and to find recipes. Mostly British dieters and the recipes may have to be converted somewhat...
- http://www.amazon.co.uk/Dukan-Diet-Pierre/dp/144471032X/ref=sr_1_1?ie=UTF8&s=books&qid=1280932686&sr=8-1 The Dukan book which we used to be able to purchase but not available now A new version is coming out soon.
- http://www.amazon.ca/ ....will not be available until April.but hopefully it will be a bit more Canadianized.....
- http://www.facebook.com/DukanDiet If you are a Facebook follower, you can access the site there where I find discussions and recipes.
THINGS TO HELP
Up to now I have not listed the tolerated foods etc. These are a few small things you can add in the Cruise Phase if you can tolerate them once in awhile. I would stay away from them for about the 1st two weeks and just keep your eating simple. But then you will start to bore and need a bit more zip to some of your meals and I can give you some suggestions on how to do that with recipes and what works for us. I am sure you will make up new recipes to suit your own tastes and life style and please share for those that follow us.
You are allowed two items per day and only if you can tolerate with out gaining
Plain soya yogurt 1
Corn Flour 20g
1 coffee spoon of sugar free low fat cocoa powder (no more than 20% fat)
Wine (red/white) for cooking 3 tbs
Soya milk (glass) 15cl
7% fat cheese 30g
Rhubarb (cooked) 100g
Oil 3 drops (3g)
Soy sauce 1 tsp
Extra light Philidelphia 30g
Light cheese like laughing cow 30g
Custard Powder as "Birds" 1 table spoon per day with sweetener and skimmed milk
Corn Flour 20g
1 coffee spoon of sugar free low fat cocoa powder (no more than 20% fat)
Wine (red/white) for cooking 3 tbs
Soya milk (glass) 15cl
7% fat cheese 30g
Rhubarb (cooked) 100g
Oil 3 drops (3g)
Soy sauce 1 tsp
Extra light Philidelphia 30g
Light cheese like laughing cow 30g
Custard Powder as "Birds" 1 table spoon per day with sweetener and skimmed milk
CRUISE PHASE
Ok, you have now finished your set number of days of the Attack phase where you have only had proteins, and you are ready for you start of the cruise phase which allows you Protein and vegetables. You can keep this as simple as you want or experiment with stir fries, stews, casseroles etc. a couple of just PV days to get you into thinking how to combine these two and then start your real cruise of 1 day PP (pure Protein) and then 1 day PV (Protein/Veggies)
I will start to add on here some hints and recipes as time goes on and please ask any questions via comment section, email, phone or message on Facebook etc...if you are interested in trying this diet.
I do guarantee if you can get past the first week or two, it is really clear sailing from there on as all your cravings leave with the removal of the sugars from your system. You will find that you really are not ever hungry and eat only because you know your body needs it.
AGAIN...BE PREPARED.
Think ahead and plan for times that you know will be a problem
1. Invited out for a meal....Do a PV day and choose wisely. Eat protein, veggies, salad and stay away from all forms of pasta, breads, desserts,potatoes, gravies, fats, alcohol. And if you can't do that say you are ill, and don't go . You are what is important right now!
2. Travelling or out doing shopping etc and can not get home.....go to a deli and pick up cooked chicken, sliced No Fat ham, or even a container of FF cottage cheese and eat in the car if you have to....You are what is important right now!
3.If you have to eat in a restaurant, have a 3 egg omelet with ham and cheese and a salad on the side ,,,say you DO NOT want toast, hash browns, pancakes etc.The ham and cheese will not be legal so do not do this very often. And no dressing on the salad, salt and pepper it well. Or have a salad and their daily vegetable dish and a steak grilled. Do not eat any of the fat on the steak and ask if they can cook it with out any oil.You are what is important right now
4. Working...take lots of things you can eat in a small cooler, yogurt, cooked meats, hard boiled eggs, veggies if you are on PV day. You are what is important right now.
5. You will find lots of ways to be creative with this diet as you progress and you will find what works for you. You are the only thing that is important right now...You have to come first.
I will start to add on here some hints and recipes as time goes on and please ask any questions via comment section, email, phone or message on Facebook etc...if you are interested in trying this diet.
I do guarantee if you can get past the first week or two, it is really clear sailing from there on as all your cravings leave with the removal of the sugars from your system. You will find that you really are not ever hungry and eat only because you know your body needs it.
AGAIN...BE PREPARED.
Think ahead and plan for times that you know will be a problem
1. Invited out for a meal....Do a PV day and choose wisely. Eat protein, veggies, salad and stay away from all forms of pasta, breads, desserts,potatoes, gravies, fats, alcohol. And if you can't do that say you are ill, and don't go . You are what is important right now!
2. Travelling or out doing shopping etc and can not get home.....go to a deli and pick up cooked chicken, sliced No Fat ham, or even a container of FF cottage cheese and eat in the car if you have to....You are what is important right now!
3.If you have to eat in a restaurant, have a 3 egg omelet with ham and cheese and a salad on the side ,,,say you DO NOT want toast, hash browns, pancakes etc.The ham and cheese will not be legal so do not do this very often. And no dressing on the salad, salt and pepper it well. Or have a salad and their daily vegetable dish and a steak grilled. Do not eat any of the fat on the steak and ask if they can cook it with out any oil.You are what is important right now
4. Working...take lots of things you can eat in a small cooler, yogurt, cooked meats, hard boiled eggs, veggies if you are on PV day. You are what is important right now.
5. You will find lots of ways to be creative with this diet as you progress and you will find what works for you. You are the only thing that is important right now...You have to come first.
Sunday, February 6, 2011
THE START.....ATTACK!
Fictional day based on my first days. You will find your groove quickly on what you like, what you don't like and what you need to buy lots of and what you will not eat.
Remember , the only things you have to eat are oat bran, water and the protein part of the 100 list.
Make a decision on how many days you are going to stay on the Attack stage
Dr. Dukan suggests.....
Under 10 pounds to lose --- 1 day of Attack
Under 20 pounds to lose --- 3 days of Attack
20 to 40 pounds --- 5 days of Attack
40 pounds and more --- 7 - 10 days of Attack (drink lots of water to flush kidneys)
Get out of bed and go weigh yourself and record your starting weight.
Breakfast (can consist of any of the following or all of the following)
Oat bran porridge (1.5 Tbls of oat bran mixed with about 1/3 cup or more water or skim milk, tiny shake of salt, vanilla. stir and microwave for 1 - 2 mins stirring half way through. Put on splenda as needed and skim milk.)
Coffee, tea or skim milk to drink
FF yogurt ( plain yogurt that is 2 gr or less fat and 3gr or less of sugar...no fruit bits) I add lots of Splenda and Vanilla,
Eggs and Turkey Bacon
or what ever else you can dream up that is on the list.
You are not allowed any fats or oils. You can put a few drops of oil in your frying pan and then wipe most up while rubbing pan with a paper towel. Try to limit all the fat you can...
Lunch
chicken, tuna ,salmon,
ham and cheese rolls
meat balls (I make mine with gr meat,a bit of dried onions, Greek yogurt, oat bran, eggs)
hard boiled eggs
FF cottage cheese with dill and a bit of green onion
Supper
Roast beef
Steak
Baked chicken
Fish
Hamburger ( as long as extra lean beef )
cottage cheese
Yogurt or diet jello...
Any time during the day when you feel hungry just eat more of all of the above.....You will find as the time goes on you will not eat as much as the first few weeks as you will not be hungry and it it really hard to overeat protein...
Now when I think I want something , I have a diet cream soda in a wine glass or a big double mug of hazelnut decaf coffee with Splenda and milk....It feels real sweet to me and luxurious...
Oh I have got up out of bed at night a few times and had a slice of FF cheese or a couple of slices of FF ham or chicken. But that is very rare any more.
Remember , the only things you have to eat are oat bran, water and the protein part of the 100 list.
Make a decision on how many days you are going to stay on the Attack stage
Dr. Dukan suggests.....
Under 10 pounds to lose --- 1 day of Attack
Under 20 pounds to lose --- 3 days of Attack
20 to 40 pounds --- 5 days of Attack
40 pounds and more --- 7 - 10 days of Attack (drink lots of water to flush kidneys)
Get out of bed and go weigh yourself and record your starting weight.
Breakfast (can consist of any of the following or all of the following)
Oat bran porridge (1.5 Tbls of oat bran mixed with about 1/3 cup or more water or skim milk, tiny shake of salt, vanilla. stir and microwave for 1 - 2 mins stirring half way through. Put on splenda as needed and skim milk.)
Coffee, tea or skim milk to drink
FF yogurt ( plain yogurt that is 2 gr or less fat and 3gr or less of sugar...no fruit bits) I add lots of Splenda and Vanilla,
Eggs and Turkey Bacon
or what ever else you can dream up that is on the list.
You are not allowed any fats or oils. You can put a few drops of oil in your frying pan and then wipe most up while rubbing pan with a paper towel. Try to limit all the fat you can...
Lunch
chicken, tuna ,salmon,
ham and cheese rolls
meat balls (I make mine with gr meat,a bit of dried onions, Greek yogurt, oat bran, eggs)
hard boiled eggs
FF cottage cheese with dill and a bit of green onion
Supper
Roast beef
Steak
Baked chicken
Fish
Hamburger ( as long as extra lean beef )
cottage cheese
Yogurt or diet jello...
Any time during the day when you feel hungry just eat more of all of the above.....You will find as the time goes on you will not eat as much as the first few weeks as you will not be hungry and it it really hard to overeat protein...
Now when I think I want something , I have a diet cream soda in a wine glass or a big double mug of hazelnut decaf coffee with Splenda and milk....It feels real sweet to me and luxurious...
Oh I have got up out of bed at night a few times and had a slice of FF cheese or a couple of slices of FF ham or chicken. But that is very rare any more.
ONE HUNDRED ALLOWABLE FOODS (you have to be kidding)
Yes , there are 100 foods BUT a lot of them you would never eat. Remember this diet is European and when was the last time you ate, kidney, fish eggs, rabbit, quail or whelks. I have left the list intact but feel free to copy out and delte those you will never eat.
Meat
1.Beef steak
2.Fillet of beef
3.Sirloin steak
4.Roast beef
5.Rump steak
6.Tongue
7.Bresaola, air-dried/wind-dried beef
8.Veal escalope
9.Veal chop
10.Kidney
11.Calf's liver
12.Fat Free Ham slices
13.Fat Free chicken and turkey slices
14.Turkey
15.Game (venison, pheasant, partridge, hare, grouse)
16.Rabbit/hare
Fish
17.Bass
18.Cod (fresh)
19.Crab/also fake crab sticks (8 a day)
20.Dab/lemon sole
21.Dover
22.Grey mullet
23.Haddock
24.Hake
25.Halibut
26.Herring
27.Mackerel
28.Monkfish
29.Plaice
30.Pollock/Coley
31.Rainbow trout/salmon trout
32.Red mullet
33.Salmon
34.Smoked salmon
35.Sardines
36.Sea bream
37.Skate
38.Swordfish
39.Tuna
40.Turbot
41.Whiting
42.Fish roe (cod, salmon, herring, )
43.Calamari/squid
44.Clams
45.Cockles
46.Crab
47.Crawfish/crayfish
48.Dublin Bay
49.Lobster
50.Mediterranean prawn
51.Mussels
52.Oysters
53.Prawns
54.Scallops
55.Shrimps
56.Whelks
Poultry
57.Chicken
58.Poussin
59.Chicken liver
60.Guinea fowl
61.Ostrich
62.Pigeon
63.Quail
64.Turkey
Eggs
65.Hen's eggs
66.Quail's eggs
Non-fat dairy products
67.Non-fat cottage cheese
68.Non-fat fromage frais (cream cheese)
69.Non-fat,Greek yoghurt (I make my own)
70.Non-fat quark/non-fat yoghurt (plain or flavoured with aspartame)
71.Skimmed milk
Vegetable Proteins
72.Tofu
Vegetables
73.Artichoke
74.Asparagus
75.Eggplant
76.Beetroot
77.Broccoli
78.Cabbage ,cauliflower, kohlrabi, kale, Brussels
79.Carrot
80.Celery
81.Chicory
82.Zuccini
83.Cucumber
84.Fennel
85.French beans/string beans
86.Leek
87.Mushrooms
88.Onion
89.Palm hearts
90.Peppers (sweet)
91.Pumpkin/marrow/squash
92.Radish
93.Rhubarb
94.Salad leaves: all types of lettuce/rocket/watercress/alfalfa/curly endive/sorrel
95.Soya beans
96.Spinach
97.Swede
98.Swiss chard
99.Tomatoes
100.Turnip
HOW DO YOU START
- Be prepared mentally, that this is something you can commit to and it will be #1 even at times where you will have to choose to not eat what others are eating.
- Be prepared with the right types of food in your home.
- Have lots pre cooked meat and eggs that you can eat when hungry
- Stick to the plan..it works..do not cheat as it is hard to go back again.
- Drink 3 - 500 ml bottles of water a day. You can include your coffee, tea, diet drinks in that amount but we found drinking that much water over and above our other drinks works best.
- Have lots of vanilla on hand ..( We use it in our Plain FF Yogurt and also in our Oat Bran Porridge.
- Have lots of Splenda on hand for as above
- Have a box of Oat bran on hand. (No , not oatmeal, or oat flakes, but oat bran) You will get to love it.
- Have a good scale . (Weigh your self every morning, nude, no matter what, even if you had a problem the day before)
- Be prepared to be tired, head achy, and weak for the first week or 10 days. Do not do anything too strenuous.
- Eat when ever you are hungry, all you want, as long as it is on the allowed list...
- There are a few small things you can have as tolerated later in the diet but not while in the Attack Phase.
- If you are going to do a 5 or more day Attack you do not have to have the vegetables on hand. Shop for them when you are ready to start the Cruise Phase.
THE PROS AND THE CONS OF THE DUKAN DIET
First of all, let’s take a look at the pros
You can eat as much as you like
There is no calorie counting on the Dukan. Of the one hundred permitted foods you can eat them in any quantities you like. Imagine a diet in which steak, chicken, fish can all be eaten in abundance if you feel like it, and you still lose weight! If you feel hungry and you want a snack you could eat an enormous steak with onion and tomato salad, a whole chicken from the deli (minus the skin) or a huge bowl of smoked salmon with cottage cheese sprinkled with cracked black pepper. As long as the food is on the permitted list, you can eat it whenever you like and in the portion size you like and you’ll still lose weight.
You will not feel hungry or crave treats and snacks so often
Due to the fact that you can eat whenever you are hungry and when you do eat, you can eat as much as you want, you won’t often feel hungry. However, there is more to it than that. The high protein content of the foods you eat on the Dukan diet results in you feeling satisfied more quickly and you will feel fuller for longer. After the first few days on the Dukan diet you will almost completely stop craving sweets and treats altogether. Obviously, you need to be realistic. If you see a delicious looking cake you will probably want a slice but you will spend a lot less time thinking about food and it will be much, much, easier to resist.
You will lose weight quickly
During the first few weeks on the Dukan diet you will lose weight very quickly. Obviously some more than others but we don’t all start off at the same weight with the same body sizes. But everyone will lose weight. Most people will be receiving positive comments out their weight loss after a week or two on the diet. Within a month, you’ll be looking for new clothes or getting back into the old ones tucked into the back of the closet for being too tight.
Not putting the lost weight back on is factored into the plan
The biggest pitfall for people who have lost weight on a diet is putting it all back on again once the diet is over. The Dukan diet has this anticipated and there is a whole phase of the diet catering for returning back to non-diet menus. Sweets, treats and celebration meals in which you can eat whatever you want are all factored in.
You can do it on your own if you want, no fees or special food packages to buy
You can sign up for personal coaching if you want but that is not essential. You can do it on your own with just normal foods you can buy in the grocery store. You are only fooling yourself if you say you never lost weight on this diet, if you stick to the diet and do not cheat YOU WILL LOSE WEIGHT. You will have periods of stagnation but it will start up again. There are ways to stimulate it too.
You can do it on your own if you want, no fees or special food packages to buy
You can sign up for personal coaching if you want but that is not essential. You can do it on your own with just normal foods you can buy in the grocery store. You are only fooling yourself if you say you never lost weight on this diet, if you stick to the diet and do not cheat YOU WILL LOSE WEIGHT. You will have periods of stagnation but it will start up again. There are ways to stimulate it too.
Now we’ll take a look at the cons
You may experience being tired and slight to mild headaches during the first week
As your body adjusts to a life without the energy it is used to getting from high fat, high sugar foods you will experience tiredness and perhaps a slight headache. After a week, these symptoms clear up and you feel better than before. It is like going cold turkey from junk food. You also can experience constipation at the beginning but as time goes on your body adjusts and as protein is used by the body with very little waste you may not need to go as often.
You need to plan your meals in advance
Due to the food restrictions on the Dukan diet it is difficult to just pop into a store and buy lunch or a snack to eat while you are out. Obviously, you can take food out with you or just purchase something like chicken slices and cottage cheese but is isn’t as convenient as grabbing a burger or getting a sandwich.
It can be expensive
If you are buying a lot of steaks, expensive fish and so on, you may find your food bills rising. What you need to take into account is the money you are saving by not spending it at fast food places or on snacks, money that you don’t see being spent when you do your grocery shopping. Of course, the Dukan doesn’t have to be expensive if you shop carefully. Ultimately it is up to you to decide what you think is worth spending your money on.
You can not eat fruit
For the Attack and Cruise phase you can not have any fruit of any kind. You do get a small amount back when you go into Consolidation. We take a good Multi Vitamin every day to cover this area.
You can not eat fruit
For the Attack and Cruise phase you can not have any fruit of any kind. You do get a small amount back when you go into Consolidation. We take a good Multi Vitamin every day to cover this area.
You can not have any alcohol
You can not drink alcohol while you are on the Dukan diet, as it is high in sugar and carbs and in excess it will make you hungry and you will eat wrong foods. Once you get to consolidation you can have 1 glass of wine with your celebration meal each week if it is tolerated.
This was taken from the blog at http://dukanmemoirs.blogspot.com/
This was taken from the blog at http://dukanmemoirs.blogspot.com/
WHERE DID THIS DIET COME FROM?
I first found this diet in a woman's magazine where they explained the diet in a few words. I was interested as it looked a bit like the Atkins and we had done well on that one years ago. I then searched a bit on the web and found others who had blogs about the diet and read a lot about their implementation of the eating program. I felt I knew enough to start it on my own while I waited for the book to arrive through amazon.ca
This diet was first started in France by Dr. Dukan over 10 years ago and took France by storm. He has just now moved into the United Kingdom and his book is written in English.
The Dukan method proposes a healthy eating plan that returns to the foods which founded the human species, those eaten by primitive man, the hunter-gatherers, proteins and vegetables, 100 foods including 72 from the animal world and 28 from the plant world.
You eat low-fat protein only. And drink a lot of water (coffee, tea and diet sodas are OK too.Your protein is likely to come in the form of meat (low-fat beef, chicken, turkey, fish), but there are also dairy possibilities (e.g. zero-fat yogurt, Fat free cottage cheese, Fat free cheese) as well as eggs. You can season your protein with anything that is zero fat and zero carbs, like salt, vinegar, onions, mustard, normal spices (oregano, basil, pepper, etc.) and so on. You also must add some oat bran (1.5 tablespoons per day) to the mix and a 20-minute walk every day.
In the attack phase, the only thing that will passing your lips is the protein, the oat bran and the water.
2 - The CRUISE phase is next where the diet alternates Pure Protein days (PP phases) and Proteins accompanied with 28 recommended Vegetables (PV phases).
You have days of nothing-but-protein alternated with days of nothing-but-protein-and-vegetables. Salad is included as a vegetable. You continue the oat bran (2 tablespoons per day), the water and the walking (which increases to 30 minutes a day, briskly). You can see why the Dukan diet is also known as the French protein diet.
You get to pick how you mix the nothing-but-protein days with days of nothing-but-protein-and-vegetables. Some of the mixes you will read about are 5 days of protein only alternated with 5 days of protein and veggies. Dr Dukan suggests 1 day Protein and 1 day Protein/Veg and that is what we use.
Phase 2 could last for months if you have a lot of weight to lose. How do you know how long you need to be in Phase 2 and when it is time to switch to Phase 3 and how do you calculate your correct target weight (which is what marks the end of Phase 2)? You use the calculator on Dukandiet.co.uk. You need to register and be sure to change to pounds instead of stone or Kgs. You will find the goal weight is higher than what you think it should be.
The vegetables you are allowed to eat are pretty limited, because some things that we consider “vegetables” actually contain a lot of carbs. Things like carrots, peas, corn and potatoes are out, therefore. Green is in. So anything you might normally find in a salad is OK, including: Lettuce, spinach, broccoli, cucumbers, tomatoes, bell peppers, mushrooms, onions. Also allowed are things like green beans, cabbage, cauliflower, asparagus, celery, squash.
3 - A CONSOLIDATION phase of 5 days per lb. lost which prepares for the return to a balanced diet. . This phase sees the gradual return of pleasurable foods with festive meals and a small amount per week of other foods.
This phase starts once you reach your target weight. You don’t lose any weight here – you just maintain your new weight. The consolidation phase adds a little fruit, bread and cheese to the mix, as well as one “celebration meal” per week.
1) Continue eating protein plus vegetables to your heart’s desire. They are always on the menu.
2) You get one fruit a day, but you are looking for the watery fruits like watermelon, cantaloupe, apples, berries etc.
3) You get two slices of whole-grain bread. If you must have butter, make it low-fat. Be stingy with the butter.
4) You get one serving of carbs per week. This might be pasta, rice or potatoes.
5) Your menu expands to include one “celebration meal” per week, where anything goes. It can consit of 1 glass of wine, 1 appitizer, 1 main dish of anything you want and 1 dessert. I guess if you travel, this meal would allow you to eat one normal restaurant meal a week.
As you move to the second half of Phase 3, you get two of these “celebration meals” per week and two carbs (pasta etc) per week
4 - A definitive STABILIZATION phase based on 3 simple, concrete, easy but non-negotiable measures. This phase is both the easiest and most essential in the slimming method because 95% of people who follow a diet put back on the weight they have lost.
Go back to eating whatever you like, but continue to use the basic rules of the Consolidation Phase as a safety platform (eat unlimited protein and vegetables, one piece of fruit a day, two slices of wholemeal bread, a portion of cheese, two starchy foods and two celebration meals a week. If your body tolerates eating more and you do not gain weight, that is great but if you do, stick with the Consolidation Phase.
Dr Dukan suggests eating only Protein on Thursdays for the rest of your life. (of course you can change the day of the week to suit your life style.)
Some of the words in italics are taken from http://blogs.howstuffworks.com/2010/04/21/how-the-dukan-diet-works-the-french-diet-that-is-supposed-to-end-the-obesity-epidemic/.
This diet was first started in France by Dr. Dukan over 10 years ago and took France by storm. He has just now moved into the United Kingdom and his book is written in English.
The Dukan method proposes a healthy eating plan that returns to the foods which founded the human species, those eaten by primitive man, the hunter-gatherers, proteins and vegetables, 100 foods including 72 from the animal world and 28 from the plant world.
A method for losing and stabilizing your weight in 4 phases
1 – A brief and headlong ATTACK phase with immediate results. During this phase, the diet is made up of 72 high-protein foods enabling quick weight loss. This can last 3,5, 7 or even 10 days depending on how much you have to lose. I did 9 days.You eat low-fat protein only. And drink a lot of water (coffee, tea and diet sodas are OK too.Your protein is likely to come in the form of meat (low-fat beef, chicken, turkey, fish), but there are also dairy possibilities (e.g. zero-fat yogurt, Fat free cottage cheese, Fat free cheese) as well as eggs. You can season your protein with anything that is zero fat and zero carbs, like salt, vinegar, onions, mustard, normal spices (oregano, basil, pepper, etc.) and so on. You also must add some oat bran (1.5 tablespoons per day) to the mix and a 20-minute walk every day.
In the attack phase, the only thing that will passing your lips is the protein, the oat bran and the water.
2 - The CRUISE phase is next where the diet alternates Pure Protein days (PP phases) and Proteins accompanied with 28 recommended Vegetables (PV phases).
You have days of nothing-but-protein alternated with days of nothing-but-protein-and-vegetables. Salad is included as a vegetable. You continue the oat bran (2 tablespoons per day), the water and the walking (which increases to 30 minutes a day, briskly). You can see why the Dukan diet is also known as the French protein diet.
You get to pick how you mix the nothing-but-protein days with days of nothing-but-protein-and-vegetables. Some of the mixes you will read about are 5 days of protein only alternated with 5 days of protein and veggies. Dr Dukan suggests 1 day Protein and 1 day Protein/Veg and that is what we use.
Phase 2 could last for months if you have a lot of weight to lose. How do you know how long you need to be in Phase 2 and when it is time to switch to Phase 3 and how do you calculate your correct target weight (which is what marks the end of Phase 2)? You use the calculator on Dukandiet.co.uk. You need to register and be sure to change to pounds instead of stone or Kgs. You will find the goal weight is higher than what you think it should be.
The vegetables you are allowed to eat are pretty limited, because some things that we consider “vegetables” actually contain a lot of carbs. Things like carrots, peas, corn and potatoes are out, therefore. Green is in. So anything you might normally find in a salad is OK, including: Lettuce, spinach, broccoli, cucumbers, tomatoes, bell peppers, mushrooms, onions. Also allowed are things like green beans, cabbage, cauliflower, asparagus, celery, squash.
3 - A CONSOLIDATION phase of 5 days per lb. lost which prepares for the return to a balanced diet. . This phase sees the gradual return of pleasurable foods with festive meals and a small amount per week of other foods.
This phase starts once you reach your target weight. You don’t lose any weight here – you just maintain your new weight. The consolidation phase adds a little fruit, bread and cheese to the mix, as well as one “celebration meal” per week.
1) Continue eating protein plus vegetables to your heart’s desire. They are always on the menu.
2) You get one fruit a day, but you are looking for the watery fruits like watermelon, cantaloupe, apples, berries etc.
3) You get two slices of whole-grain bread. If you must have butter, make it low-fat. Be stingy with the butter.
4) You get one serving of carbs per week. This might be pasta, rice or potatoes.
5) Your menu expands to include one “celebration meal” per week, where anything goes. It can consit of 1 glass of wine, 1 appitizer, 1 main dish of anything you want and 1 dessert. I guess if you travel, this meal would allow you to eat one normal restaurant meal a week.
As you move to the second half of Phase 3, you get two of these “celebration meals” per week and two carbs (pasta etc) per week
4 - A definitive STABILIZATION phase based on 3 simple, concrete, easy but non-negotiable measures. This phase is both the easiest and most essential in the slimming method because 95% of people who follow a diet put back on the weight they have lost.
Go back to eating whatever you like, but continue to use the basic rules of the Consolidation Phase as a safety platform (eat unlimited protein and vegetables, one piece of fruit a day, two slices of wholemeal bread, a portion of cheese, two starchy foods and two celebration meals a week. If your body tolerates eating more and you do not gain weight, that is great but if you do, stick with the Consolidation Phase.
Dr Dukan suggests eating only Protein on Thursdays for the rest of your life. (of course you can change the day of the week to suit your life style.)
Some of the words in italics are taken from http://blogs.howstuffworks.com/2010/04/21/how-the-dukan-diet-works-the-french-diet-that-is-supposed-to-end-the-obesity-epidemic/.
NOT FOR EVERYONE
The Dukan diet may not be for you as it is quite restrictive and is protein based. If you are a vegatarian it would be quite hard to follow. I am sure there are other diets that are geared to those who do not eat meat. One must also be in the right frame of mind to make this work. If you just want to lose a few pounds and be done, try something else. This diet is a long process.
Example: If you needed to lose 50 pounds and it takes you 6 months, when you get to that goal, you then start Consolidation and that will last for 5 days for each pound you lose, so that is another 150 days, and at the end of that ime you go onto Stabalization which lasts 10 days for every pound which is another 300 days. That is a total of nearly 2 years. There are things you will learn you must do or not do for the rest of your life.
If you have a lot of weight to lose, you know yourself that losing the weight is easy, not gaining it all back is the struggle. There is no miracle diet out there, you need to change how you think and eat for the rest of your life..
Example: If you needed to lose 50 pounds and it takes you 6 months, when you get to that goal, you then start Consolidation and that will last for 5 days for each pound you lose, so that is another 150 days, and at the end of that ime you go onto Stabalization which lasts 10 days for every pound which is another 300 days. That is a total of nearly 2 years. There are things you will learn you must do or not do for the rest of your life.
If you have a lot of weight to lose, you know yourself that losing the weight is easy, not gaining it all back is the struggle. There is no miracle diet out there, you need to change how you think and eat for the rest of your life..
SHARING DUKAN
I started on the Dukan diet back in October and Harvey started in November and I get so many questions on it, I thought I would start a blog to give me the space to explain Dr. Dukan's diet in my words and how we apply it to our eating style. This is the best diet I have been on as I get to eat as much as I want, very little measuring, and I find I have no cravings any more. My weight loss is slower than some as I have been pretty inactive this winter. I am not able to get out and walk like I would like, due to the snow and icy roads. But I know once this snow is gone I will be walking every day. Sure I know this is a cop out as I could be doing exercises in the house but I just have not done it. Right now I have a weekly loss of around 2 pounds and I feel great, but most of all no cravings when I see or smell all of the things that I know trigger me to binge.
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