Dukan Diet Rebound Day 11 Medical Issues How to avoid cheating

August 5, 2012    Day 11

Current weight 183.4

Daily loss:   2 lbs. since day 7

Total loss:    14 lbs

Wt to go:   29.4

Food for today

Two Oat bran cookies

Chicken leg and thigh dipped in Coconut syrup (sugar-free)

Skim milk 1 1/4 cup pineapple and Coconut SF syrup

1 cup of roasted veggies with olive oil and herbs

1 cup of Fat Free Greek Yogurt

Some of us have medical issues.  If you are older or have medical issues before you start the diet, talk to your Dr about it.  It is a high protein, low fat, low carb diet.  This diet is not for everyone.  What your Doctor advises is the most important thing.  He may instruct you to modify the diet to better fit your health status.  Doing the coaching program would be the best way to modify the program.  Again this diet is not for everyone.  Check with your Doctor.

I have special medical needs that changed the amount of Oat Bran I have daily.  Also my health needs have changed the amount of olive oil I consume.  At the present time the pain in my back and knees remind me to stay on the diet.

I do not cheat on the diet.  The cookies help.  I last year I would spurge on yogurt with sugar-free flavorings (pineapple and coconut).  Oh I loved the frozen drinks with skim milk, dry non fat milk, bit of yogurt, SF syrups of chocolate and hazelnut and tons and tons of ice.  I have a list of favs including peach with touch almond flavoring.  I am sure you could think of some tasty ones.  My sister taught me how to make floating island this year.  Spurge on Dukan diet,  save cheating on something else.

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Restart of Dukan Diet Day 7 12 Lbs loss I eat too much oat bran

August 1, 2012    Day 7    Restart of Dukan Diet

Today is a PV Day… Protein + Veggies

Current weight:  185.4 lbs

Daily loss:    gain .4 lb

Total loss:    12 lbs

Wt to go:    31.4 lbs

Please be aware that I violate the oat bran rule to prevent the problems that caused me to drop the Dukan diet last year.

Food for the day

2 slices turkey bacon (4 g protein)

Coffee with 2 oat bran cookies  (6 g proteins  10 g carb)

Oat bran in custard   (19 g protein  15 g carb )

Slice tomato with 3 slices bacon  (6 g protein )

One boiled egg white  (4 g protein)

1 cup of cooked/wilted spinach

8 ounces Fat Free yogurt  (24 g protein)

Two cups of roasted veggies  (cauliflower, tomato, onions, mushrooms with olive oil and herbs)

One  97% fat free kosher hot dog boiled to death   (to lower sodium and fat) (6 g protein and 3 g carb)

1 oat bran cookie    (3 g protein 5 carb)

I did not figure out the net carbs.

I must have a cholesterol test tomorrow.  If it does not come out well he will insist I increase my medication.  I do believe I will have oat bran and take those extra calories to get my cholesterol down.

I will pack breakfast of 1 kosher hot dog with mustard sauce, one cup of oats in custard  and two hard-boiled eggs  and tons of water.  And if the Dr is threatening to increase my medication, I will try to keep my intake of vodka down.  Better bring cookies.

New product or new to me discovered.  It is ” true lemon ” packets.  “NO calories  No carbs”.  One packet equals 1 lemon wedge.  Oh, it is so good in Greek yogurt with splenda ( 3 packets of each).  Best treat.  It is described as “cold pressed and crystallized lemon”.  Please read the label carefully.  I plan to make frozen pops out of it.

Dukan Diet 5 Winning Secrets July 31,2012

July 31 2012  Day 7  Pure Protein

Current weight:   185 lb

Daily loss:    0.9  lbs

Total loss:    12.4  lbs

Wt to go:    31  lbs

Disclaimer #1:  My nephew had his first child yesterday and I am so happy and excited.  Little Joseph Charles.

Disclaimer # 2:  About the 12.4 lb 7 day loss, I do not believe either.  I know if I went to the doctors tomorrow it would show a 2 lb loss.  I expect that.

These winning secret work.  I will start of with 5 secrets today.

1.  The most important thing is to read the book.  “The Dukan Diet” book.  I read the USA version.

2.  Read part of the book every day.  The most successful dieter will tell you start again from the       beginning to the end each time you read it.  The more weight you need to lose the more important it is to do this.  I learn this from my friend Sandi.

http://flamidwyfe.wordpress.com/author/flamidwyfe/

3.  Use the Buddy system.  My sister was on the Dukan Diet and talking about it all the time.  I wisely started the diet knowing both our odds were better if we dieted together.  This was long distance 3 months after the USA version of  “The Dukan Diet” book was printed.  Feedback is needed. Give good supportive feed back.  More on the buddy system later.

4.   Use your free on-line resources as much as possible.  The Dukan Diet websites are great.  Get your target weight from there.  (Coaching is now available from the US site. It was not available when I started round 1.  It is available for a reasonable fee.)  Dukan Diet also has a fab facebook page that is worth checking out daily.  (Join free facebook for access.)

5.  Water, Water, Water.  To get the best results drink the advised daily fluid intake in the form of water.  This is a protein diet and in order for the protein thingy (read the book for protein thingy process) You must drink water.  I try to time fluids around food intake.  If you can not drink water, I strongly recommend you get approval from your Doctor to go on this diet.  I drink more than the recommended water but that is up to you.  Too little or Too much water can cause problems for any one.  You know your body.  If you are unsure go to a Doctor. Or better yet join coaching.

Food today so far

Coffee with Cookie 1 T oat bran cookie

1 cup of smooth move

3 slices of turkey bacon

Cup of oat bran in custard (1 egg and 1 egg white)

I drumstick chicken

Later:  one or two hamburger with SF catsup and slice raw onion,

Snack available:  Yogurt or another cookie

I thought I published this last night.  I guess I was too tired.  Sorry Folks.

July 30 2012 Dukan Diet Secret to Winning

Dukan diet revisited

July 30, 2012  Day 6  PV

Current weight:    185.9  lb

Daily loss:    0.8  lb

Total loss:    11.5  lb

Wt to go:     31.9   lb

I  will be happy when I can say 30 lbs to lose otherwise I call it 30 ish lbs.  My weight this morning is not accurate.  I only remember I did not gain, think I saw a 5 there.  Last year I had difficultly remembering to weigh  myself.

Winning and losing go hand in hand.  If you do not try it is worse than losing because you deprive yourself of the chance of winning.

Always remember it is a numbers game.  You must lose some in order to win.  Failure is opportunity to win.  Must embrace failure to move forward.

Food for the Day.

2 cookies (2 T bran) with coffee

6 slices of bacon 12 small grape tomatoes with Sis’s mayo. ( tablespoon Greek yogurt, 2 to 3 dashes of Bragg’s Apple cider vinegar,  pinch of sweetner,  black pepper and salt)

Chicken breast

cauliflower, mushrooms, onions, tomatoes oven roasted with fines herbs and (too much?)  olive oil, salt and pepper

1o ounces of Greek yogurt

too many tiny dukan cookies
I am embarrassed to report I fell asleep early.  I just need lots of rest.  So hot here.

DAY 3 Dukan Diet Restart 10.5 in three days ??

Daily loss:    4.8 lbs

Current weight:    186.9 lbs

Total loss:    10.5 lb

Wt to lose:    32.5 lb

The first time I did Dukan diet,  it was almost 2 weeks before I saw any loss.  So why do I see on restart 10.5 lbs wt loss,  one year minus 8 days later??  Most important I will not fool myself into thinking  “Wow” one quarter the way there.

First everyone is different.  I learned, after weighing every day last year for 90 plus days, I have a pattern of weight loss.  I could go 2 weeks without any loss and then it would be a few days of lots of great progress and then nothing, no loss and even some gain.  My pattern.

I am doing great if I lose 6 to 8 lbs a month.  That is the bottom line.  It does not work out faster than that.

But still 10.5 pounds in 3 days.  This year I started cold.  Last year I was on a 1200 calorie a day diet before Dukan and that influenced my body. ( It was hard to give up peaches, blueberries, and mostly dry creamer for my coffee.)

I never cheated.  I recorded what I ate to help me stay accountable.  And I will do the same this year.

I will miss the support of my sister who started Dukan a month before I did last year.  We could diet together  a thousand miles apart.  My diet buddy.  Sis is in Ireland this summer, studying Irish this summer.  Eating Irish cooking of her ‘House Mom’ who sounds like a good cook who serves healthy food the old fashion way.

I still have her support thru her recipes and advice.  I just need to read last year’s blog.
Also a great support was my friend Sandi who I found on the internet. I was so discouraged with 20 and 30 year olds, complaining how hard it was to give up the beer or what ever.  How hard and what a struggle.  Wanting to be 110 when their healthy weight is 124.
Dear Sandi was found !!!  Someone who had some life experience.  Someone managing to be on dukan with a hot plate only.  Living in Dubai and later China who had little access our abundant American market.  Never complaining, cleverly sourcing out things like fat free yogurt and other things.  She had to lose more than a few vanity pounds to lose also.  Sandi has reached her goal and is doing the diet to its completion.  Blogging faithfully every day.  Winning awards for it as well.  Here she is http://flamidwyfe.wordpress.com/2011/08/19/i-can-dukan/

or Just google:  Flamidwyfe dukan

My meals                                                                                                          All  coffee black.

Coffee with dukan cookies (about 1/2 tablespoon of oat bran) 7 am and repeated at 3 pm.

Coffee with Oat Bran in custard.  One egg, one T Oat Bran.

2 cups of frozen defrosted vegetables with apple cider and splenda.

2 cup of shredded green curly cabbage with 2 slices of Canadian bacon one kosher hot dog (97%FF)

Lean beef size of tight fist ‘fried’ with ,one teasp bourbon, spry of olive oil, spring onion.

2 cookies to get the curly cabbage taste out of my mouth. ( 1/2 T Oat bran)

Lessons learned:   Wine, booze, still does not help the taste of beef, better save till off dukan.   Curly green cabbage does not cook down.  It is very tough and bitter tasting.  Buy regular green cabbage.
Call for recipes:  cooked cabbage. ( I love it but no fat please and no fruit.)

Dukan Happy Thanksgiving Colorful First Course Ideas and Recipes

November 17, 2011

Colorful Thanksgiving Dinner first course

I would serve additional items that you can easily ignore.  For me that would be nuts, olives, and raw veggies.  It is important for you to eat as many of the first course items as you want that are Dukan safe.  Missing are shrimp cocktails and stuffed eggs.  The meatballs and ginger chicken can be made ahead and frozen.  The bacon squares can to made a day or two ahead and then just arrange on a platter.  Cucumber cups add color and are crisp.  I was going for texture and color at an affordable price.

Perrier water

Crisp turkey bacon squares,  grape tomatoes

Zen balls

Turkey meat balls

Cucumber cups

Ginger Chicken

Thanksgiving needs to be yummy and colorful.  No white please.   The recipe for Zen balls is in the Dukan book( and on the Dukan facebook US  site).  Leave out the bran to save for the dressing.  Try to add color to the mix.  This can be done ahead.

Make tiny meatballs from ground turkey or chicken.  I add fried mince onions and peppers, an egg,  spices and herbs (sage, thyme, cracked fennel seeds, pepper, garlic powder). Bake in the oven and serve with a little bit of tomato sauce for color. This can be made ahead and frozen. Just  reheated to serve.

Stuffed Cucumber Cups  (make day before, finish quickly right before serving)

Serves 8.

1 medium red or golden beet*

3 Tbsp. Greek yogurt

1 tsp. finely minced fresh dill,

plus dill sprigs for garnish

1 tsp. very finely minced shallots

Salt and pepper

English (hothouse) cucumber

*(If you are unable to find a nice beet to roast use canned and roast to dry beet out a bit.  Use no foil. )

Preheat the oven to 400 degrees. Wrap the beet loosely in aluminum foil, sealing the package tightly. Bake until the beet is tender when pierced, about 1 hour. When cool enough to handle, peel the beet and cut it into very small, neat dice. You should have about 1/2 cup.

Place the diced beet in a small bowl and fold in the yogurt, minced dill and shallots. Season to taste with salt and white pepper. Chill well.

Peel the cucumber and cut into 1/2-inch-wide chunks. You should have about 2 dozen. Use a melon baller to scoop out the center of each chunk to make room for a filling, taking care not to pierce the bottom and to leave the sides about 1/4 inch thick. Set the cucumber cups on a serving tray and chill. Just before filling, season with salt and white pepper.

To serve, spoon 1 teaspoon of the beet mixture into each cucumber cup and garnish with a small sprig of dill. Serve immediately.

*My notes:   I needed two beets to get ½ cup finely minced.  Use gloves to handle the beet.  Make the day before and it is easy for an early guests to fill cups.

Gingered chicken
Marinate chicken pieces (chicken tenders cut into bite size pieces) in SF gingerale with 3 Tablespoons of grated ginger and a dash of reduced sodium soy sauce up to 3 hours.  Bake in shallow pan 400 degrees F til cooked.  Serve with pan juices and minced parsley sprinkled on the top.  Do not forget toothpicks.

Make bacon crisp in the mirowave.  Cut into thirds or fourths before mirowaving between paper towels.  Serve with grape tomatoes.

Have a great Dukan holiday.

Consolidation Days Left 164 Custard Recipe

Day 107  November 15, 2011  Consolidation Days left   164   Wt 170.5    TW 154

Daily Loss: Same
Total Loss: 41 lbs
Wt. to go:   16 lbs

Busy, busy.  I am helping a friend with his move from Tennessee farm to suburbia in Huntsville, Alabama.  He has been in the hospital twice in the last month.  So it is slow going.  He has finally closed on the house deal and received his last truck load of belongings.  Old college professor is 78. 

Here at home I am trying to reorganize my kitchen and living room and it looks like a tornado in both rooms.  It says “stop and finish this or I will explode”.  I think it exploded.

Breakfast:     Homemade bread with 1 tablespoon of  peanut butter. Coffee with creamer.

Snack:     Oats in custard.

Lunch:     Oats in custard

Supper:     2 ounces hamburger patty, fried onions, ½ thinly sliced bread. Soymilk.

Snack:     Custard (see below), yogurt.

I stopped and tried this recipe.  No quick dish.  I forgot about heating the milk and never got the temp correct on the microwave.  I finally finished it at 30% oven power after 20 minutes at lower powers.  I aborted the bain marie and I finished without problems.  See if you do any better.  I would recommend add a few grains of salt. It lacked flavor.  I used vanilla soy milk since I am trying to avoid dairy.

By Lilianne Wallace posted on facebook.

“Imitation Old Fashioned Baked Egg Custard
(Save our precious Oat Bran for something else)

125 ml FF milk (4 oz) (Half a cup)
1 egg
Vanilla
Sweetener
Cinnamon

You will need a cup and two dishes, a smallish one, shallow but deep enough to contain all the ingredients, (similar to a small pie plate or a small pyrex bowl) and a larger one to use as a bain marie in the microwave oven.

Beat egg, sweetener and vanilla together in the smaller dish
Microwave the milk in a cup just enough to make it warm (± 20 seconds)
Then slowly add the warm milk to the beaten egg mixture
Sprinkle a LITTLE cinnamon on top
Quarter fill the larger dish with very hot water
Very carefully place the smaller dish into the larger one (don’t burn yourself)
Microwave on Low for approx 10 minutes

It sets and tastes EXACTLY like Old Fashioned Baked Egg Custard! Comfort food de luxe.

If you can wait for it to cool down, eat it cold.
If you can’t wait for it to cool down, eat it warm.

Really quick, really easy, really does the trick!”

My stomach felt better today and wish I planned on eating more.  Since I have not felt like eating it has been hard.  I have thrown out food.

Dukan with extra fiber

Day 105   November 13, 2011    Consolidation day 166 out of 180   wt 170  True wt 154

Daily Loss: still retaining water
Total Loss:  41 or 36
Wt. to go: 16

I adjusted my total weight loss to include the weight I lost before going on Dukan.  I must give myself credit for all the weight I lost during the summer and the fall.

My days are mostly all PV I have not done a PP day since I am still constipated and that takes priority over all things.  Have increased my fiber is the first rule.

My body is better but not back to normal.  My main diet consists of a lot of bran in custard. I add egg white to increase the protein.  But fiber is the main stead and I am currently soaking kidney beans as I type.  The bread is in the machine with flaxseeds and lots of wheat and oat bran.

Breakfast:     Oat bran in custard, coffee.

Lunch :     Chicken soup with melted cheese and kidney beans.

Supper: Chicken soup with melted cheese, kidney beans, sliced of bread.

Snacks:  Yogurt with one cup of berries, Oat bran in custard.  Metamucil.

I finally got an email from Dr Dukan. I had signed up for coaching on August 2, when I started the diet but they never got back in touch with me until this week.  I guess it saved me a lot of money.  I have not had access to any chat sessions since I posted about it.

Dukan Plus Fiber

Day 97           Consolidation Days left 175 out of 180    Weight  169,5          TW154

November 6, 2011

Daily Loss:     3lbs   water ect. loss
Total Loss:   35.5 lbs
Diet adjusted to add fiber by order of Physician

I already loss the weight 4 days ago , my body has been retaining the weight.

Breakfast:     ½ Ezekiel muffin, ½ tablespoon organic salt free peanut butter**, coffee with creamer**, Oats in Custard.

Snack:     Apple small*

Lunch late:     Chicken stew with green veggies, squash, 1 cup frozen berries* with 1 cup nf Greek yogurt

Supper:     Oats in Custard

Today Calories 866,  Protein 62 g, Fiber 17 g, According to My Fitness Pal at www.myfitnesspal.com.

I could not access the European Dukan chat or the forums from the US website. I used My fitness pal to analyze what I ate yesterday.

Calories 727, Carbs 23g, Fat 23g, Protein 58 grams (13 grams above daily requirement on 1200 cal. Diet), Cholesterol 403 mg (all from Dukan legal), Sodium 600 mg, Sugars 39g, Fiber 16 g (plus 5 g from psyllium)

How do people get 30 g of fiber?

*  Added for fiber

** Added because I wanted it

 

Dukan Days Modified to add fiber

Day 95&96      Consolidation Days left 175 out of 180          Weight 173             TW154

November 5, 2011

Daily Loss: Gain 3 lbs
Total Loss:        32lbs

Breakfast:   Ezekiel muffin ½, 1 Tablespoon or less peanut butter**,coffee.

Snack:  1 small apple, pink lady to be exact.

Very late Lunch: (or whatever) Small gingered fish recipe, ½ small sweet potato*, one tablespoon Oats in Custard.

Supper maybe:  Baked chicken, one tablespoon Oats in Custard,one tablespoon psyllium fiber.

Late in the day and still have not finished oats from late lunch (in the freezer getting cold).  Lots to report.  Friday I got my medication assessment from my pharmacist and she reported that none of my medications are causing this severe constipation.  My Doctor said to monitor my fiber and get as much as possible, continue my water intake and take laxatives. And take other meds as well along the same lines.  I did not think I reach the age where I had to take laxatives all the time but he says that is where my body is.  I will continue Dukan modified of course.  My Oat bran of course but I will work first on fiber intake.

In the meantime I found some comments on Dukan facebook page worthy of being repeated here.

“Dukan Diet – US

It is said that dairy can promote the production of mucus. You can cut back on it if you wish. Drink a lot of hot liquids and eat spicy foods (use cayenne wherever you can). Not sure if the dairy-mucus relationship is true. I had a bad cold last week and still ate yogurt with no added symptoms. Yogurt has good stuff for your gut (probiotics) which have been shown to be beneficial to your immune system. So yogurt can help you get better I think. If you are going to cut back, do so on everything but the FF plain Greek yogurt.”

This is for Vicki C, the chocolate lover.  Please excuse the ad.

“Dukan Diet – US The quality of our Cocoa Powder is FAR superior to Hershey’s. We source it from the rarest and most high end cacao – called Criollo and it is 100% Organic. Criollo is less bitter and astringent than other cocoas. What the fine Arabica bean is to coffee, the even finer and rarer Criollo bean is to chocolate. Criollo chocolate has a distinctly reddish colour, and an equally distinctive complex taste which can include flavours of caramel, nuts, vanilla and tobacco.   I do not think my taste buds are that refined.”

*  Added for fiber non Dukan

** Added because I want it, non Dukan