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Dukan Diet Rebound Day 11 Medical Issues How to avoid cheating

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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.


Dukan Friendly Oat Bran Cookie Recipe

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Oven 350 degrees F


6 Tablespoons oat bran

2 Tablespoons sweetener  ( I use Splenda type sweetener)

1/2 to one teaspoon of cinnamon

1 to 1/2 teaspoon baking powder

2 teaspoons Greek yogurt Fat Free

2 or 3 medium egg whites

(Black strap molasses 2-4 drops  Optional)

Mix dry ingredients together.  Mix egg whites ( I froth them first) and yogurt. (I dip small fork tines into the molasses – just barely touch it.)

Combine dry and wet ingredients. If too much liquid let stand a few minutes or add one tablespoon of oat bran.

Spoon out 6 cookies (or 7 if you added more oat bran) on a cookie sheet that is  covered with silpat or foil.

Bake 350

Toaster oven  bake 15 to 20 minutes or until golden brown.

Conventional oven bake 12 to 14 minutes or golden brown.

Using My Fitness Pal ,  here are the calories, fat, protein, sodium, carbs and fiber.  See bottom for the symbols..

Egg White –  2 Egg White 34 0 8 0 0 0
Oat Bran, Dry 6 tbsp 135 3 6 0 24 6
Kirkland – Costco – Greek Yogurt (Non Fat), 34.05 g 21 0 4 14 2 0
Rumford – Aluminum-Free Double Acting Baking Powder, 0.5 tsp. 0 0 0 220 0 0
Generic – Splenda – Granulated (With Carb Count), 6 tsp (same as 1g or 1 packet) 9 0 0 0 6 0
Symbols  c  f  p  s  c  f

Each cookie has 33 calories, 1 g of fat, 3 g protein, 39 mg sodium, 5 g carbs. 1 g fiber approximately.

Total: 199 3 18 234 32 6
Per Serving: 33 1 3 39 5 1

Sis adds 1 teaspoon of dutch cocoa.

I urge you to try different flavorings.  Thank you all dukaners for the original recipe.

Dukan Diet Day 80 Pure Protein Favorites

Day  80        PP              173.5

Daily Loss:      NO LOSS      NO   GAIN
Total Loss:      28.2    Lbs
Wt. to go:        17       Lbs

Breakfast:   Coffee, Oat bran in custard

Snack:  Yogurt

Still only 17 lbs to go.  I am determined to enjoy very day that is a PP day.  I have only to choose from the following list.

Faves for PP day:

French toast with Canadian Bacon

Pork tenderloin with onions

Hamburger 93% lean 2 oz with a slice raw onion

Oat Bran in custard

Crepes vanilla

Gently cooked eggs

Jello made with Yogurt

Turkey bacon cooked to a crisp

Pina Colada  all NF NS frozen drink

Sis’s Ginger Fish                             (Added October 25, 2011)

Emergency  only  Vicki C’s  Chocolate eggs with chocolate syrup

(On PP days best to avoid Tolerated items like cocoa and baking powder.  Also good to avoid if stagnation occurs.)

Glad to post recipe again,  I have to work on my links.

Day 2 Attack PP to Restart Dukan Diet after Illness

Day 73         PP           175.8          October 13, 2011

Daily Loss:     2.2   lbs      Really 14 days worth not daily.
Total Loss:   30.5   lbs
Wt. to go:     19.3   lbs

I hope this is a restart. I still am very tired and sleep so much.  Over sleeping is the name of the game.  I am behind in everything.  I go to bed early and wake up late.  I do want to get some exercise in today.  Yes, it will be a little at a time.  I have been reading the book again and decided I needed two attack days to jump-start the weight loss.

Breakfast:   Crepe Recipe ( in frying pan making small  chocolate pancakes so tasty.)

Lunch:      Sliced pork tenderloin with onions.

Snack:     Two pieces of  Jennie-O bacon cooked to a crisp in the microwave.  Two glasses of milk with Sweetleaf chocolate.

(Love the sweet and salty.)

Supper:     More pork slices with onions, thyme,  grate of ginger, apple cider vinegar and NF sweetener.  So good.

Snack:       If needed, pina colada shake or yogurt.

My decision is not to fret too much about the Pure Protein days of consolidation and stabilization is very soothing.  I had some of my favorites today.  Only thing missing is Vicki’s Chocolate Eggs with NS Chocolate syrup and French toast made with Sunshine Souffle.  Even if I must have more PP days, I am not giving up chocolate.

Duukan Diet Blues Continue, Pure Protein Faves

Day 57   PP                   176.8                                               Thursday                  September 29, 2011

Daily Loss:   Gain 1.8 lbs.     Thanks Prednisone
Total Loss:  29.5 lbs
Wt. to go:    22.5 lbs

Sorry I have been away trying to catch by breath.  The scale is yo-yo tripping and will for the next two weeks.  I read the chapter about menopause since my med is a  hormone and figured that would help me.  I am staying on the program and not changing it.  It will work out in time.

I have been trying to figure out what are my favorites for PP days.  I like to have in the frig jello made with NF Greek yogurt.   I tried cooking microwave turkey bacon till crisp and dry and they were a good snack to carry along for a shopping trip or extra with meal.

My favorite meat is pork tenderloin (unflavored) that I get at a good price at Costco.   I cut it up and freeze it.  So easy and tasty.   (I brown it then add a shallot or some onion, simmer in ginger ale or cherry flavoring in water.  I make a double batch because it is so good cold to snack on the next day. )

My all time favorite pp supper is French toast  (see September 3,2011)  made with Sunshine souffle (see August 13th) with Canadian bacon and NS caramel syrup.   One souffle makes enough for 4 meals of french toast. Oat bran cookies are wonderful but I have gotten in the habit of having them in the morning.

I am defrosting chicken tenders to make Tandoori Chicken.  The tenders will marinate quickly and Sunbrand has a powder that you add to yogurt, lemon juice (and more yogurt to skip the oil).   Then cook under the broil.  Sounds good with a side of microwaved bacon.  I like Sun Brand. No coloring in this either.  Serve with fresh lemon.  Edited to give results.  Too too spicy.  I will go back to my recipe of marinating in lemon, mustard, and yogurt.

Since we must eat our two tablespoons of oat bran a day and everyone loves Galettes, here is a new one.   I copied this from Vicki C’s website.  I think we could make them with 1 tablspoon of  Oat bran and have them with meals.  Prefect pure protein heaven.   The added notes are from Vicki.

Here’s the recipe:1 egg white (I used Egg Beaters)
2 Tbsp oat bran
2 Tbsp fat-free, low-carb vanilla yogurt
2 tsp sweetener (I used Splenda)
1/2 tsp unsweetened cocoa powder
Torani sugar-free hazelnut syrup (to taste)
1) In a small bowl, beat egg. Add remaining ingredients, then mix.
2) Pour mixture into a heated nonstick pan (medium heat), and cook for 5 minutes. Flip the galette and cook for another 5 minutes.

Perhaps I had the heat on too high, but my galette actually cooked in 5 minutes total (i.e., 2.5 minutes — rather than 5 minutes — per side). Overall, I thought it tasted great — the galette was light, fluffy, and full of hazelnut goodness. Next time I might add a little more cocoa powder, but still thought it was awesome.

I’ve heard that the galettes freeze well, so if I’m not too lazy, I might make some in bulk, freeze them, and enjoy the fruits of my labor for days to come… 🙂

Oh I can not forget Vicki’s choclate eggs with NS chocolate syrup.  Pure Protein Delight.  See September 19th.

Please share and tell me about your Pure protein Favorites.  Some mornings I groan at opening up that frig, every other day to be exact.

Edited spelling, date, and added current weight.

Cooking My Faves Dukan Diet Must Haves

Daily Loss:   1 lb.
Total Loss:   19.9
Wt. to go:     32.1

I have been busy .

Dukan Diet Cooking

On the back of the stove, I have made 30 little meatballs, baked for 20 minutes in a 350F oven on foil to save on clean up.  I will pack 10 to each freezer bag for grab and run.  These have no bran, just spices, egg  and a bit of shallots.

In the front of the stove I have my bran cookies.  A tablespoon of oat bran in each cookie.  I goofed up with my chocolate cookies but my cinnamon ones (uncooked) have a perfect count.

I baked a  Sunshine Souffle which should be named French Toast bread.  It was so puffy but sinks as it should.  I am also wrapping the cookies letting the foil do double duty.

This picture is why I make sunshine souffle.

Great Eats

Dip slices (pieces) of sunshine souffle  into beaten whole egg.  Allow to brown on griddle.  Here you can see a pancake syrup that is legal but it is best with true cinnamon and a sweeter.  Serve with turkey bacon and with a glass of cold skim milk.  Supper for royalty.

A great treat with no guilt.  I think I will continue to make this on PP Thursdays.

Adding flavor to Dukan Diet

Flavorings are the spice of life in Dukan diet.  There are many kinds of flavorings to add to plain yogurt, milkshakes, and Sis’s special treat.  Italians add flavorings to make Italian sodas.

Sis loves Torani and purchases hers thru Amazon.  Right now there is a special, a pack of six 750 ml/bottles (Includes one bottle of each vanilla, hazelnut classic, caramel classic, chocolate, raspberry and Irish cream) for $36.81.  This qualifies for free shipping (over $25)  and there is a savers code (syrup443).  That comes to $5.52/bottle.  Fine tasting stuff.  I love their peach.

Sometimes it is cheaper to order thru the company online store.  I order thru them for the most up- to- date flavors.  Sign up for their newsletter to get codes and deals.

Again daVinci is another Italian flavoring company offering sugar free syrups.  It is available on Amazon and has an online store with newsletter.  DaVinci sells smaller bottles at Walmart in US.

Shop around for the best deals.  They never replace fruit but can provide relief and help diet compliance issues.  I shop all companies for all flavors.  Bought coconut from Torani but am waiting for delivery from daVinci for pineapple sf.  Be sure you are buying sugar free. Both companies sweeten with Splenda.

There are other flavorings available that sweeten with stevia.  Sweet Tea brand is sold in health food stores and online.  My friend, Valerie, loves chocolate and raspberry from Sweet tea brand.  They are more expensive $9 or more for 2 fl.oz./60ml.  They come with a dropper to measure 5 to 8 drops to your beverage or such.

Still smaller in ¼ oz. bottle that recommends 1 drop/1 ounce of food or drink is Capella.  Great size for a purse.  Very concentrated.  May need to add to water to dilute before adding to food.

I recommend going to Walmart to get a bottle of favorite type.  Then order on internet. Taste, brag, share recipes.  Sis uses a lot of sf ginger ale with fresh grated ginger to cook with.  I use a lot of cinnamon with stevia.

Beware of hidden calories and carbs.  Always read the label and look up words you do not understand.  Do not use sugar free maple syrups.

A bit of flavoring may help you stick to this diet.  Stay with it.


Progress on Dukan Diet

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I have a few things to report.  First I bought a new scale.  It is just like what  Sis has and what a difference.  But not in the weight but in seeing the scale.  I was never sure where that line was pointing to even after my eye surgery.  I knew I was under two hundred but now I can report a weight of 188 but expect that a load of fluid escaped.  Yesterday morning,  I thought I was 195 in my old scale.  My weight for testing the scale yesterday was 197.88 in the  middle of the day with shoes on.  No matter what happens I can see the weight on the new digital scale.

Secondly, I have a few things to say about recipes.  I have reworked my cookie recipe to put more sweeter in it and add cocoa.  So wonderful to do cookies for the week.  I made two double batches, cinnamon and chocolate.  So nice to start the day with cookies and coffee.  This is something I can live with long after I finish this thing.

I love the ease of frozen baked tiny meatballs that I made.  I had help in to dust and I needed to eat quickly and the meatballs did the job.  It was an experiment I did when I had two much meat for the size of the pan.  Quickly made meatballs while I waited for supper to cook.

I will post new recipes soon.  Today I will make Sunshine Casserole so I can eat lots of french toast with turkey bacon.  PP day today.  I like the idea Sis has for making the days of the week the same.  For example, Mon, Wed, Fri will be  always PV days and Sat, Sun, Tues, Thurs, will be PP days.   I will see what she comes up with.


Computer Problems

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I have gained access to beyond that “A FATAL ERROR…” blue page. Temporary measure at best.

Still no weight loss. Yesterday I enjoyed my first pv day and today will be pp day.

Best Treat just discovered. I made coffee concentrate after finding some old Cubano grinds in my cabinet. I found my almost answer to not having creamer in my coffee.

Not Iced Coffee

Half glass of coffee concentrate.
Half glass of skim milk
Splenda to taste
No ice

How to make Coffee concentrate.

one cup of coffee fresh grinds.
three cups of filtered cold water

Combine and stir. Cover and refrigerate 24 hours and then stir and filter twice, if you use a french press then filter once.

Back to fixing my computer (after my walk). I really need it. I am trying to store things that will taste good for when I need in the future.

Thanks to MM for the beautiful flowers at the top of the page.