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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 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

Dukan Diet Consolidation Day 3 I am Learning to Cope

Day 94      Consolidation Days left 177 out of 180           Weight  170         TW 154    November 3, 2011

Daily Loss:   Gain .05 lbs.
Total Loss:        35      lbs.

Breakfast:     Oats in custard, scrambled eggs, ¼ muffin, ½ teaspoon peanut butter.

Snack:  2 pieces of Jennie o bacon

Lunch: One apple.

Supper:  Roast chicken, creamed potatoes, one bite of corn dish, cheese dip and corn chips and too many desserts.  Salty celebration meal.

Not much of an appetite and retaining fluids. I chickened out and did not have prune juice bomb.

I went to a potluck tonight.  There was terrible food except for Costco chicken that I brought.  No control when it came to deserts.  End to a volunteer project we all worked on this summer.  I also brought the music (Frank Sinatra).  (I would have preferred Tina Turner.)  Next one will be a salad at my favorite restaurant.  I have been refusing their food for 94 days.  I think this was a learning situation.  I should have not gone.  What a waste of calories.

Thank you to Vicki C. ( for the best website where I can quickly look things up and find ideas.  Thank you sooo much.    Thank you for your support and inspiration ( Dukan diet on a hot plate in China) Sandi .   Thank you Miss little at  for all your help.

Congratulation to me for getting one link working.






Day 93 Cranky Dieter Looking for Relief

Day 93         Consolidation Days left 178 out of 180        Weight   169.5     TW154  November 2, 2011

Daily Loss:   Gain   0.5 lbs
Total Loss:   35.5 lbs

Breakfast:     Ezekiel English muffin, organic, unsalted  ½ Tablespoon peanut butter, coffee. Oats in custard .

Lunch:     7 slices of fried okra.   2 pieces of Jennie o

Snack:      1 cup of frozen sf berries in one Tablespoon of yogurt and ¼ cup soy milk.

Dinner:     Ginger fish, ½ small sweet potato, and cucumber salad.  Oats in custard.

Snack:    Prune juice hot,   M.O.M.

The Ezekiel English muffins are BIG.  A serving size is ½ but I did not know till later so I ate ¾ of one.  Very expensive.  I am looking forward to making my own bread.  I can put in lots of bran and flax-seed. I control the ingredients. To me, wheat bran tastes very bitter, I put orange juice in and there is no bitterness.

I am feeling better.  Less pain.   I had 2 spoonfuls of Bragg apple cider vinegar.  No big whoosh yet.  I had the pharmacist review my medications and supplements to help me figure out why I have so many problems with elimination.  I do remember an old trick that worked at times and it is called the bomb.  Mix Milk of Magnesia in hot prune juice.  I would never suggest anyone try this.

I do not have much of an appetite. But I did work hard on making a nice supper and it was good. All Dukan style.  The very small sweet potato was chosen because of the high fiber content and great color.   I forgot to buy apples but had freezer burn berries and that worked out well.

I do resent that I am always finding out more when he could have been clearer.  I have added natural psyllium fiber (thank you Miss C) due to constipation.  Now, now just today I find this on facebook.

Dukan Diet – US Hi Ali–Dr Dukan approved 1 teaspoon of flax seeds as a tolerated item for constipation.”

Too little, too late.

List of US tolerated items would be helpful.  Direction on when to use tolerated and when not to. Clear directions.  Simple clear directions.  Not information scattered all over the book and now hidden in facebook.  They should be running well monitored  forums.

How long has this been on the NY Times best seller list??

I finally got my internet bill resolved.  3 tedious weeks down from $197.38 to $19.95.  “ Oh lady this new service costs nothing extra. No installation charge, no hidden charges. “  Good old AT&T trying to make money by lying to old ladies.  Three weeks of my supervisor will call you. They were waiting for me to give up.

I am sorry my Dear friends.  I am cranky also. Forgive me.


Dukan Diet is Flexible Moving Ahead

Day  92          Consolidation Day 1        November 1, 2011

Daily Loss:   1 lb
Total Loss:  36lb

Days of phase 3 (Consolidation) 180    Days left 179      Weight today   169    TW  154

Date Diet  started August 2, 2011

Breakfast:     Coffee with creamer, Oats in custard.

Lunch:     2 pieces of string cheese, low fat.

Snack:     From Costco freebies (one pot sticker, one rice cracker, one teaspoon hummus.

Supper:     2 summer squashes Dukan style, 2 pieces of Jennie o bacon.  Custard with Oats.


Yesterday the thought of anything with milk in it made me ill.  I did not eat very much.   As you can see I am the leap the next phase.  I am feeling better today and was able to go to the store for soy milk and Ezekiel English muffins.  I make my own bread but it will be a few days.  I want to see how I tolerate wheat first.  I did grab some no salt organic peanut butter and some cheese.

Still no exercise but I was able to walk some.  Felt good.  My overall goal is to feel good at Christmas time.

Dukan Diet Major Decision Quit or Jump Ahead???

Day 90 and 91         PP or PV        170             October 31, 2011

Daily Loss:     no gain no loss
Total Loss:     36 lbs
Wt. to go:       16 lbs

Breakfast:     Oats in Custard, coffee

Snack:     3 pieces of Jennie o bacon with splenda sprinkled on it then cooked in microwave oven            and yogurt.

Lunch:     2 ounce hamburger, with some onion.

Supper:     French toast with Canadian bacon or tuna salad with cucumbers and pickles. 

Edited 10/31/2011      Oats in Custard   maybe Yogurt later if hungry

I forgot to weigh myself this morning. I got up and ate my cold Oat Bran In Custard to soothe my stomach.  Then coffee before I remembered I was off my routine.

I have been suffering from some strange abdominal discomfort.  I do not know how long I can stay on this diet.  I am use to more veggies.  I spoke to my sister and we discussed my going on consolidation.   Tonight, I am still very uncomfortable.  I was hoping to be down ten more pounds, so I will give another few days.  In the meantime I will prepare for consolidation. I counted it up and that is 180 days of phase 3 and in 90 days I will be half way to final phase.

Gosh, I could go around the world.

In the meantime I will share this tidbit with you. I copied it from facebook, written by Dukan diet moderators.

Dukan Diet – US Hey Mary Jo Seberg – Unfortunately the book was written in a way where some information you need to know is in chapters beyond the Attack and Cruise phases and will assist you in the coaching program. For example – the True Weight calculation is explained in the Consolidation Chapter. Congratulations on joining coaching! We have a great staff here to help you every step of the way!”

Yes, the book is awkward. We noticed.

Dukan Diet Always Check With Your Doctor

Day     89          PP         170       October 29, 2011

Daily Loss:      1 lb
Total Loss:    36  lbs
Wt. to go:      16  lbs

Breakfast:     One T oat bran in Custard, coffee

Lunch:     Pork and onions, one Jennie O bacon sprinkled with splenda, yogurt

Snack:     One T oat bran in custard

Supper:     French toast Dukan style, 3 pieces of Canadian bacon

Yesterday I drank 2 teaspoons of organic apple cider vinegar in hopes it would reduce my water retention.  That may be the reason I lost weight today.  I was not expecting a weight loss since I had that lapse this week.  Directly after my lapse I had such terrible stomach pains I could hardly walk which I think is due to some garlic in the food.  (I cannot eat garlic.)  I think the whole thing boils down to the fact I am one lucky Irish woman.


I have been reading the chat sessions on the UK and French Dukan websites.  You have to be aware of the differences in the plans but it is interesting anyway. These web chats can be found by going to the website home page.  Scroll down until you see the box that looks like a running chat. Below that it says “Click here to zoom”.  When you click,  a pop up box with the last chat session appears.  The US Dukan website does not have this feature yet.  Google can translate the page for you if needed.   Keep in mind all these folks on chat are being coached.


Water:  too little not good, too much not good.

I see that they recommend reducing water intake for some problems which does not make sense to me.  A very high protein diet needs lots of fluids for the kidneys to operate properly.  It was my understanding that kidney damage could occur if water intake was restricted over a period of time with a high protein intake.  We need that high water intake to process the amounts of protein we consume.  On the other hand I have seen psychiatric patients who have ingested such enormous amounts of water until they have water intoxication and that is dangerous and can be a medical emergency and even fatal.  I would not reduce my water intake unless my personal physician recommended it.  This is my personal opinion it is not advice.  The intent here is to show you what the chat sometimes says, not to advise you on what to do or not do.  I follow the Dukan Diet Book on the subject and spread my water consumption thru out the day and drink his recommended amount.   Again the members of chat  are being coached by the Dr  Dukan and his staff.

Dukan Diet Forgives Burn Calories No Exercise

Day              88                       PP                                171.0                                                                                                       October 28, 2011

Daily Loss:      1.5   lbs
Total Loss:    35
Wt. to go:      17

I broke a barrier but the ups and downs of checking the scale every day is so tedious.  It will go up because of two things.  Firstly, that’s what happens to me.   I retain water or what ever and there is nothing I can do about.    And finally, I went off the diet and had a normal meal.  I will not talk about the contents of the meal but it satisfied one thing.  I miss complexity in my diet and variety.

But today is a new day and the diet is still on.  I will do 2 pp days since I am coming from 2 pv days.

Breakfast:     One tablespoon crepe recipe, coffee

Lunch:     One tablespoon Oats in Custard

supper:      Pork and onions

Snack:     Yogurt

According to Dr. Dukan, 1,400 calories a day is burned covering our metabolic requirements and  over half is used to keep our core at 98.6 degrees Fahrenheit.

We are starting winter and the cold air is here.  According to Dr Dukan,  if we lower the temperature to 72 degrees Fahrenheit  you will burn an extra 100 calories.  (Same of running for 20 minutes.)

Suck on 5 to 6 ice cubes a day and burn 60 calories.  Eating cold food is easy if we make icy NF milk shakes flavored with NS flavoring.  If you can stand a cold shower for 2 minutes you would be a cold fool.

Drink your water icy cold.  Yes, I can do this.  I can put ice cubes in my second cup of coffee.  If you are cold outside, walk faster. I like to wear a scarf around my neck and it helps me tolerate the cold.  So long as the back of my neck is warm I am happy.  In The Dukan Diet book on page 120, Dr D has an outline a 420 calorie burning plan utilizing the cold.

I do recall living though a cold winter alone with only a wood stove and during cold snaps (18 degrees fahrenheit).  I had a difficult time eating enough food to maintain my weight.  When I moved to an apartment house I had to change my eating habits drastically despite being in a three floor walk up.





Dukan Diet Stagnation Comforting Read for Stall I can to It

Day 86    PV         172.5                       October 26, 2011

Daily Loss:  Zip, Zero, Zitch
Total Loss:  33.5
Wt. to go:    18.5

I forgot veggies yesterday so today is PV.

I copied this from Dukan Facebook today.  The following is written by a Dukan Moderator and I think she bring up good points.  I have faith in the coaching offered at their website but alas I can not afford it and be able to afford to do the diet.  I shortened the article a bit and made hopefully easier to read.

From   Dukan USA Facebook

‘I should have reached True Weight this past Monday. I think I am at a weight/in a weight range that my body “remembers” being at for awhile and wants to stay at. I also went beyond the weight I should have and have “daughter cells” (see page 115)- along with a few other “endocrinological challenges”.

I am confident that I can break through this – and am not giving up. There is no other place for me to go but to keep on doing this – it works! (see page 75 – I am choosing #2) I want to reach consolidation and I will not be happy to consolidate early. I can say that over the last few months – while my weight has hovered – I have lost about 10 more inches.

In talking with my weight loss partner who has lost 57 lbs. – he reminded me that in the book Dr. Dukan talks about cravings and a false hunger – which is your body tricking you into eating bad things you shouldn’t and eating more – even when you are full (see page 82). He also keeps reminding me that Rome wasn’t built in a day – we have both been overweight for a couple of decades – so so what if we don’t hit our True Weight on the date we were predicted to – we still will hit it!!

So I am armed with 1) trying to reduce my stress levels and get more sleep 2) get more exercise 3) when I am tempted to go off plan – remember that it is not real cravings or hunger and that it is my body trying to trick me so it can hang on to the fat.

And for those of you who are having a similar experience – please keep going! We can do this!’  Oct 26 read at 1130 am cst

Dukan Diet More on Diet Soda Sis’s Ginger Fish Recipe

Day 85         PP         172.5                October 25, 2011

Daily Loss:  No Loss    No Gain
Total Loss:     33.5   lbs
Wt. to go:      18.5    lbs

Breakfast:     Bran in custard, coffee

Snack:     Yogurt, Pork and onions (leftovers)

Lunch:     Tofu fries, Bran in custard

Dinner:     Hamburger (2 ounces) with onion, Chicken tender in gingerale with onions.  Yogurt

On October 23, 2011, this blog talked about diet soda and the rules (you can drink diet soda) and recommendations (limit diet soda to one a day).  I was a bit floored since I was under the impression that Dr Dukan said was an advocate of diet soda.  Remember I went out to and bought a case of diet soda.  (I rarely drink soda.)

I went back to reread the section where he talks about diet soda, (page 34 in The Dukan Diet USA version).  Basically he states diet sodas are great “allies” when no more than one calorie per glass. He discusses diet sodas in three paragraphs.  He never gives any indications we should limit diet sodas, I suggest you read the October 23 entry of this blog and Dr Dukan’s writings on diet soda so you can decide for yourself.

Looking for different tastes on pure protein day?  My sister raves on about her fish cooked in ginger sauce.  I finally tried it and yes it is very good.  Now I can eat frozen fish.  The dish can be adapted to a fry pan.

Sis’s Ginger Fish

1 fillet of fish like tilapia

1/3 cup Diet gingerale

Freshly finely grated ginger to taste (I use ½ to 1 teaspoon)

Soy sauce small dash

Black pepper to taste

Set oven 350/185.  Grate ginger into gingerale and allow to sit for 15 minutes or so.   Place fish in baking dish that will allow the fish to be almost covering the fish somewhat.  Drain gingerale mixture, discarding the grated ginger.  Add soy sauce to gingerale and pour over fish. Add black pepper to taste.  Bake until fish is cooked, using the 12 to 15 minutes per inch rule.  Yes, it is  Pure Protein recipe.