Day 7 of my Dukan Diet!

10/25/11

weight: 143

Total loss: -5.5

Excited to see the weight keeps dropping!!! Bad news is that because of my own personal health issues I have to stop here. At this point I am going to switch over to weight watchers. I hope I don't end up gaining everything back. I am still going to eat healthy and stay more on the protein side. This diet works wonders for many people! I wish anyone who is trying to lose weight the best of luck! Just remember to work out and eat healthy!

I found this article with great information!


Dukan Diet Craze: Be Like Kate Middleton



By Lenina C. | September 20, 2011 11:37 PM EST

The Dukan Diet really earned a spot in the world of fitness and health. We have to admit that the awareness of the people about this dietary plan started when Kate Middleton, together with her sister and mother, confirmed that they are indeed on the said diet plan.



Dukan Diet really earned the spot in the world of fitness and health. We have to admit that the awareness of the people regarding this dietary plan when Kate Middleton together with her sister and mother, confirmed that they are indeed on the said diet plan.

Some branded it as 'the royal diet program' because Kate Middleton started the diet plan shortly before her wedding. Yes, the Dukan Diet only allows low-carb food and high protein food sources. Grains are also restricted, but, those on this diet still get to eat healthy foods in ample amounts.

The Dukan Diet mainly is a 4 phased high protein, low carbohydrate diet plan. This is due to the fact that carbohydrates are the first thing that the body burns, without much of it, then it goes directly to burning the fat in your body.

The Protein keeps you strong and on your toes and because you are allowed ample servings of lean protein and low carb food with water, you don't get hungry like most diet plans.


The Top 5 Dukan Diet Healthy Food List

Greek Yogurt.

Greek Yogurt is high in protein and calcium. Consuming ample amounts of plain Greek Yogurt is enough to provide you with the daily recommended allowance needed for bodily functions.

Beetroot

Beetroot is known to be the 'exercise drink' of the future - either taken purely as a juice or mixed with salad - since it is packed with antioxidants to help get rid of those free radicals that slows down you metabolism.

Kale

Kale is a type of cabbage that is high in calcium, beta carotine, Vitamin C and flavor. Nutritionally rich among the green leafy vegetable family, you are allowed to eat as much as you can for a quick energy boost.

Salmon

Salmon has always been considered high in protein and Omega-3 fatty acids. This is yet another good source of protein and amino acids for better body functioning.

Tofu

Tofu can also be part of the Dukan diet since it is a high source of lean protein. This is actually the preferred protein source for vegetarians who opt to try the Dukan diet plan.

Don't forget the benefits of water in a diet. The Dukan Diet recommends at least 1.5 Liters of water per day since water is the best cleansing and detoxifying agent of our body.

Large amounts of water also helps you feel full and you woudn't get the urge to take a snack. The good effect of water can also be seen on the skin - ample amounts of water gives clearer and properly hydrated skin.

Now, you too can have Kate Middleton's 'Barbie-figure' or a jaw=dropping one like Jennifer Lopez.

Day 6 of my Dukan Diet!

10/24/11

Weight: 143.5

Total loss: 5 pounds


Good news is that I lost back what I had gained! I learned the hard way today that you must make sure you don't skip meals and make sure you are eating enough. I got really busy today and didn't eat much til 1PM. Bad idea!!!! My sugar level dropped and I had no choice but to eat something sweet to get my blood sugar level back up. I have been good the rest of the day and I hope that I won't gain anything back!!! I really wish there was just a button I can press and be thin! It is so hard to be a woman, everything is so hard for us; especially losing weight.It's so funny how even veggies sound amazing when you are limited to only protein for awhile. I will be posting the next phase soon! Stick around for more info!!!

Day 5 of my Dukan Diet!

10/23/11

Weight: 144

Gained: +.5


Well as expected I gained half a pound. The book says that when you first introduce veggies you will gain a bit back, only because veggies make you retain water. That is why you do PP day the following day. I think that it is probably best to weigh yourself only after PP days. It has been good I am losing weight and feeling great. My temptations have faded a lot and I am glad that I am not really craving carbs. So today I was out with my kids shopping and my daughter got hungry so as she is sitting in the cart I gave her peanuts to munch on. Wow after smelling peanuts for 15 minutes; I couldn't take it anymore. I had to have one! So there you go! I just cheated!!! Good news is that I cheated with a peanut; No literally one peanut.(LOL) I felt guilty enough after one; hopefully it won't effect the scale in the morning!

Breakfast:

1 babybel

1 cup of coffee w/ Sugar-free creamer


Lunch:

2 eggs

3 slices of turkey

1/4 shredded low fat cheese

1 can Diet Dr. Pepper


Dinner:

3 Telapia fish filets (Cooked with Seasoning)

1 pickle

Water

Snack:

Carbmaster yogurt

Coffee

Babybel Cheese

Greek Yogurt w/ Oat Bran and Sugar Sub.

Day 4 of my Dukan Diet!

10/22/11

weight: 143.5

Total Loss: -5

WOW! I can't believe I have lost 5 pounds!!!! How exciting is this. I have to admit that I didn't cheat last night and it was worth it!!! I can't tell you how light I feel. I am not bloated anymore and I feel great!!! The best part is that I'm not even craving CARBS any more!!!


So today is my first day of the protein and vegetable (PV) day. This is called the "CRUISE PHASE". I want to break the second part down for you.

First you need to pick a rhythm you want to follow:

*1/1 rhythm: 1 day pure protein (PP) and 1 day protein + vegetables (PV). (I think this is the best, but just don't way yourself after the PV day, cause veggies make you retain water. I would recommend weighing yourself after PP days. Since we all know how much the scale makes or breaks our will to diet!LOL)

*5/5 rhythm: 5 days of PP and 5 Days of PV. (I think this is more difficult to stick to and can get burdensome.

*2/7 rhythm: 2 days PP (Mondays and Thursdays) and 5 days of PV the rest of the days. This rhythm is good for people who don't have a lot of weight to lose.

*2/0 rhythm: 2 days of PP (Mondays and Thursdays), followed by 5 days of no particular diet, but avoiding extremes. This rhythm is good for women with cellulite, who are slim on top but heavy around the hips.


Basically you keep eating all the Attack Phase foods and add the following vegetables, cooked or raw, without any restricting any quantities, time of day, or combinations:



Artichoke
Asparagus
Aubergine
Broccoli
Brussel sprouts
Cabbage
Cauliflower
Celery
Chicory
Courgette
Cucumber
Fennel
French beans
Leeks
Mushrooms
Onion
Peppers
Pumpkin
Radish
Salad leaves
Sorrel
Soya beans
Spinach
Swede
Swiss chard
Tomatoes
Turnip

Allowed in moderation are carrots and beetroot.

Cruise Phase Diet Rules

You can now increase the oat bran intake to 2 tablespoons per day.

Another suggested change is increasing from 20 minutes of exercise to 30 minutes of brisk walking per day.

Just because you are allowed vegetables do not eliminate protein produce from a PV day. After all it is called Protein & Vegetables not Pure Vegetables for a reason.

Day 3 of my Dukan Diet!

10/21/11

Weight 145.5

Total lost: -3


How the pounds are flying off! I decided to stick with one more day of the Attack phase. It was a good day. One downfall was that I had a birthday party to go to; which of course had all my favorite foods. So there were so many yummy things to eat. But I really stayed true to my diet and didn't cheat! It was difficult at times watching everyone eat all the good carbs!(LMAO)What kept me from cheating is that I didn't what to be disappointed the next morning, when I weigh myself!!!

Breakfast:

Coffee w/ sugar free creamer

1 Light string cheese



Lunch:

2 Eggs

1 light string cheese

lots of water


Snack:

1 Nonfat Greek Yogurt

1 1/2 table spoon of Oat Bran

1/2 packet of Sugar sub.

1 Sugar free Jello


Dinner:

1/2 Whole Chicken (baked in the oven)

Green Tea


Lots of WATER!!!!!



I will let you know if it was worth not cheating in my next post!

Day 2 on Dukan Diet!

10/20/11

Weight: 146.0

Loss: -2.5 lbs

This is going fantastic! I can't believe I lost 2.5 pounds!!! I am so excited and can't wait to weigh myself again. I am definitely sticking to this diet!

Breakfast:

2 hard boiled eggs

1 cup of coffee with sugar free creamer


Lunch:

1 Light Babybel Cheese

4 oz of Greek nonfat yogurt with bran oats and sugar sub.

1 raspberry Jello with fat free whip cream


Dinner:

3 pieces of El Pollo Loco Chicken

1 Diet Mountain Dew

1 sugar free Popsicle

Lots of Water!!!


I think today was a lot easier than yesterday, but I did find myself sniffing some bread and wanting to take a bit; but I didn't! It will be all worth it when I step on the scale in the morning!!!

Please share you thoughts!!!

My first day on Dukan!

MY PLAN


My Plan

This should be your first step if you want to begin this program go to www.dukandiet.com and click in the pink box on the right. Enter your information and it will tell you your own personal plan.


You must buy Bran Out! It is a big part of the diet. It is available at Trader Joe's.

Phase 1: Attack


10/19/11

Weight 148.5

I was really excited to start! I can't wait to lose weight! I will be posting some great information about this diet! I am now in the Attack stage of the diet. All together there are 4 stages to this diet. The first 2 stages are meant to lose weight! The 3rd and 4th are to maintain your weight. For my first day I had the following:

Breafast:

1 Hard Boiled Egg

1 mini Babybel light cheese

Coffee with Sugar Free Creamer

Lunch:

6 Grilled Chicken Strip

1 Sugar Free Jello

1 Diet Dr. Pepper

Dinner:

1/2 Side of Baked Chicken

1 Sugar Free Jello

1 Tablespoon of Bran Oat

Lots and Lots of Water!!!




Here is the list of foods that you can eat in the Attack Phase:


Meat
Beef Steak
Filet of beef
Sirloin Steak
Roast Beef
Rump Steak
Tongue
Bresaola (air dried beef)
Veal escalope
Kidney
Calf's liver
Veal Chop
Cooked ham slices (no fat, no rind)
Cooked chicken and turkey slices (no fat, no rind)
Fat reduced bacon
Game - Venison, pheasant, partridge, grouse
Rabbit/Hare
Fish
Dab/Lemon sole
Dover sole
Fish roe - Cod, Salmon, Herring, Mullet
Cod
Grey Mullet
Hake
Halibut
Haddock
Monkfish
Mackerel
Plaice
Pollock/Coley
Rainbow Trout/Salmon Trout
Salmon
Sardines
Red Mullet
Sea Bass
Skate
Sea bream
Smoked Salmon
Swordfish
Tuna
Whiting
Turbot
Seafood
Clams
Cockles
Calamari/Squid
Crayfish
Lobster
Dublin Bay prawns
Mediterranean prawns
Mussels
Oysters
Scallops
Whelks
Prawns
Shrimp
Poultry
Chicken livers
Chicken
Guinea Fowl
Ostrich
Poussin
Pigeon
Quail
Turkey
Eggs
Hen's eggs
Quail's eggs
Virtually Fat-Free Dairy Products
Skim milk
fat-free quark
fat-free fromage frais
fat-free cottage cheese
Fat-free greek yogurt
Fat Free natural yogurt (plain or no-sugar sweetener only)
Vegetable Protein
Tofu

Here are some great recipes for the Attack Phase:

The Dukan Oat Bran Pancake

This famous recipe is known as the "Galette Dukan" in French. It consists of a simple pancake that is easy to prepare and cook. If you have them in the morning for breakfast, they'll keep you feeling full all morning long.



The basic ingredients for the pancake include: Oat bran, wheat bran, egg and fromage blanc. Mix all the ingredients together. You can always add some herbs and pepper to create a delicious savoury pancake. A drop of light oil in the pan wiped off immediately with a paper kitchen towel before the pan gets too hot prevents the pancake from sticking. Spread your mixture out over the pan and cook at a moderate heat. Flip the pancake over when it turns golden on the underside.

Ingredients (for one pancake)

2 tablespoons oat bran

1 tablespoon wheat bran

1 egg

2 tablespoons fat-free fromage blanc (Fat-free cream cheese)


Try some smoked salmon or some low-fat chicken or ham for a mouth-watering treat. Or, add some fat free cottage cheese and a sprinkle of herbs for something a bit lighter. If you've got a sweet tooth, serve up your pancake with some low-fat yogurt.


Coffee, Chocolate or Vanilla Creme

(Serves 4)

3 egg yolks

¼ tsp cornflour

225ml skimmed 0% fat milk

Flavoring 1tsp instant coffee or 1 tsp non-fat cocoa powder dissolved in water or 1 vanilla pod, split lengthwise, insides removed and mixed with a few drops of vanilla extract. 


Sweetener to taste

Mix 3 egg yolks with a pinch of cornflour until smooth.

Pour 225ml skimmed milk into a pan and add flavoring and sweetener

Add milk to eggs and stir on a low heat until stiff.

Place in ramekin dishes or cups to serve.



Sweet Omelette with fat free yogurt

(Serves 1)

2 eggs

pinch of salt

2 teaspoon cornflour

Sweetener to taste

Crack 2 eggs into bowl and whisk.

Add salt, cornflour and sweetener to the bowl and and mix thoroughly.

Pour the egg mixture into the middle of the frying pan.

Let it cook until it starts to get a little brown on the edges. Check to see that the underside of the omelette is light brown, then flip the omelette over and cook the other side

Serve the omelette hot with fat free yoghurt.


Cheesecake

(Serves 6)

1 teaspoon Baking powder

2-3 tablespoons of Cocoa powder

3 tablespoons Cornflour

3 Eggs

1 kg Quark

2 tablespoons Skimmed (0%) milk

Sweetener to taste

Vanilla extract to taste

Preheat the oven to 350.

Mix the yolks with the sweetener.

Add quark, milk, vanilla extract, baking powder and corn flour.

Whip the 3 egg whites until stiff (add a pinch of salt for easier whipping).

Slowly mix into the cheese.

Spread baking paper on the bottom of the cake tin and rub a drop of oil around the sides using a tissue or paper towel.

Bake for one hour.

Turn off the oven and leave the cake inside for another 20 minutes.

Decorate the top with a bit of low fat cocoa powder.

Each portion contains about half a tablespoon of cornflour.