Everyday foods for Dukan

I am such a picky eater.  Since I was a kid, I have been insanely picky with my food.  My issue with most diets is...I don't eat eggs.  They are #2 on the grossest foods in my world(second to onions), and I can't do it.

When I was looking at the Dukan Diet and saw you can eat "fat free yogurt", I was intrigued.  I decided I liked the principals of the Dukan Diet & felt there was possibility of success, since I didn't have to rely on eggs, so off I went.

When I first started, I wasn't sure what kind of yogurt would work.  After much researching, I found most people were eating Plain or Natural Yogurt.  I tried it once, and will not try it again.  So I decided to try my favourite yogurt - Silhouette Fat Free Vanilla Yogurt.  After 2 weeks of consistent weight loss results, Vanilla yogurt was in!

I am fortunate enough that I don't really get sick of foods I do enjoy.  So as you follow my progress, you will see...I eat the same breakfast and lunch basically everyday.  Lunch may vary based on if I am going out to meet someone, but generally I have yogurt in the morning & a chicken breast at lunch.

Silhouette Fat Free Vanilla Yogurt

This is my basic every morning, plus a cup of coffee.  On the Dukan Diet, you need to have 2 tbsp of Oats, so I eat those in my yogurt.  It helps keep me full until lunch & I really do not have another opportunity to consume it in my other meals.

Morning Yogurt

For lunch, I would say I have a chicken breast minimum 4 out of the 7 days in a week.  If I am out I will have a salad (always get dressing on the side and dip lightly for flavour), but generally I will stop at a grocery store and pick up a 1/4 chicken breast.  I am fortunate enough to have a job that I get my lunch paid for everyday, so the cost of this is not a burden.

Chicken Breast

It may not look that appetizing, but that is because I have removed the skin, since that would defeat the healthy purpose, and already ripped it apart a bit.

Finally, my guilty pleasure.

McD's Iced Coffee

I don't know about anywhere else in the World, but in Canada during the summer, McDonald's has "Dollar Drink Days" & included in that, is a medium iced coffee for $1 which I consume at least once daily.  Thankfully coffee is on the Dukan Diet, otherwise, I'd go completely mental.

If you followed me the first time, you will remember that a couple weeks into the diet, I tried a coffee.  I had obviously tried them in the past, but was not a coffee drinker, then being deprived of desserts on the Dukan Diet, coffee really replaced that & since my first go at Dukan, I have been addicted.

So there you have it.  Those are my everyday foods for the Dukan Diet.  You will see these things on my daily recap of foods virtually everyday, thought some images & background may be of interest to some folk.

A Dukan Update

So I decided to log back into my account today since I am toying with the idea of starting a new blog as I have recently become engaged and find blogging a fun little side activity.

When I logged back in, I noticed a comment on my last post so thought if there was still people who read this, I would give an update on my Dukan progress.

I basically stopped following the Dukan strictly.  I still have my yogurt every morning, with 3 tsps of oats & try and stick to chicken on most days for lunch, but I by no means am following it the way you are supposed to.  The interesting thing is, my weight fluctuates, but I have yet to have a drastic change.  The main thing I am working with: MODERATION

3 weeks ago I weighed in at 127lbs.  This was my lowest weight EVER & I had been eating what I wanted, but in reasonable quantities.  This morning I weighed 133.2lbs.  This is after eating much more than I should have over the holidays and some days, falling into my old binging ways.  I know once the new year kicks into gear, I go back to my daily routine, I will be able to maintain this weight.

I think the reason Dr Dukan has you follow his steps so closely is basically because the reason most people are overweight is we have zero control over how we eat.  I feel like on the whole, Dukan changed my way of eating.  I do follow the no 'seconds' rule, as realistically I know I never need it and then I feel less bad about eating some dessert, but I think if you can harness control of your portions it really makes all the difference.

All and all, I think Dukan really does work.  The consolidation I find such a challenge as once you start enjoying pieces of the foods that made you fat, you can't just do the Dukan & forget about that delicious bowl of pasta.

If you can really mentally change yourself to go along with the physical changes of Dukan, you will be successful.  If you go back to eating the way you used to, you will get fat again. 

Good luck to all those who try and venture onto the Dukan.  It has changed my life and I hope it does the same for you.

The Dukan Diet - Final Post

So needless to say, my blogging went down the shitter.  After a couple 'misses' about 2 months in, I kind of forgot to make it a part of my morning routine.  I didn't want to leave everyone hanging on how I have done, so this post is basically to finalize this blog & touch on my final thoughts of the Dukan Diet.

Today, over 3 months on Dukan, I am sitting at 30.2lbs lost.  Actually quite incredible when you think about it, and the majority of those pounds were lost the first two months.  I have nothing but great things to say about the Dukan Diet.  It has literally changed my life.   I have gone from a size 12 to a comfortable size 6, "muffin-top" is virtually impossible to achieve since I have very little extra skin anymore.

The last month has been a struggle though, and looking back, the first two months were really easy to coast through, but it is getting harder and harder.  The first two months you have significant weight loss, everyday.  You aren't longing for the variety anymore, and you just feel like you can conquer the world with this diet.

Realistically, there is only so long I could have eaten these same food groups without going mental.  So I have been trying to stay as focused as possible, whenever possible eating strictly protein & vegetables, but there are days, like last night, when I had 2 good slices of pizza & 2 breadsticks and still managed to be down .2lbs this morning.  I do believe this weight can stay off. 

My eating habits since the September long weekend have been nothing but 'off and on'.  I can honestly say I have not gone back to binge eating, which is really a testament for the life changing experience this has been.  I have however enjoyed things, like chips, pizza, pasta, even bread, all in moderation.  I have found no significant backlash from eating sensibly, which leads me to believe, with determination and self-discipline I can keep this weight off.  I even enjoyed "The Mandarin" last weekend, which is my favourite chinese buffet ever.  With my 'new eyes' for food, I was able to make surprisingly sensible decisions, stick mostly to protein & vegetables, with the except of one chicken ball & some small desserts.  The next day I did gain .6lbs, but within a day it was all off again.  Fantastic!

I am slowly filling my closet up with clothes that fit me (pricey endeavour hehe), and even in a change room a few weeks back, a lady said to me "you are so tiny", not a sales lady, like another customer.  Right out of her mouth.  I was on a high for days.  Comments like this & fitting into single digit pieces of clothing is what makes it worth while.

Here are some tips I can offer for those wanting to endeavour onto The Dukan Diet

-Get through the first 2 weeks.  These were the biggest struggle, but really be determined to stick to it for 2 weeks.  You would be surprised how fast that time goes, and once that is up, you have gotten a routine down, you have lost enough weight to keep you motivated, you have lost virtually all cravings & most importantly, your energy levels begin to be back to normal & only increase from there.

-Find the right foods you can cheat with.  This took me a while to get into, as I was quite strict with the Dukan, but eventually you are tempted & you need more than Dukan friendly foods.  Candy has been a big part of my diet.  I have noticed that a small package of candy, like swedish berries, have zero effect on your results the next day & really satisfy your mind & stomache.  Other foods I can recommend (in moderation of course!): Tostito Tortilla Chips, Frozen Yogurt, MINTS!! and Almonds.  Also fruit is a usual go-to when temptation arises at a party.  Beside those lovely displays of dessert, usually lies a fruit tray.  I stuck with Cantaloupe, Melon & Strawberries and was pretty safe with my next day results.

-Talk to people about it.  I found the more people that knew, the less I was likely to cheat in front of them. 

-Weigh yourself everyday & make sure it is a digital scale that displays the decimal value.  Some days you may lose .8lbs but if you don't have a digital decimal read, you may think you have lost nothing.  Daily weigh-ins were the thing that really kept me motivated.

-Don't be alarmed when you get 'dry mouth syndrome'.  I read something once about how this happens due to high amounts of protein, or maybe it was the lack of carbs, who knows, either way, you get serious dry mouth.  You wake up in the middle of the night and your mouth feels like you haven't drank water in days.  Just always have a bottle of water by the bed.

-..on that note: Make sure you drink the 1.5-2 litres of water everyday.  There was 2 days in a row when I was on Dukan that I didn't hit this target, and my body literally felt like it was shutting down.  I drank about 3L the day I felt this way and was back on track, so don't take this water thing for granted

-Coffee:  I am not a coffee drinker, at all.  So if you aren't, start introducing it as a dessert.  I took it with 2 sweetener, so it was sweet, but it really was so satisfying.  However, I did notice a slow-down in my weight loss when I introduced it, but it was worth it.



-Buy clothes that fit.  I found it important to have at least one pair of correct size pants when I was on this diet.  You don't want to fill your wardrobe because you know it won't last long, but having a pair that fits makes you feel good, since it is at least one size lower than the last pair.  Thrift stores could be a good option, so you aren't spending a lot of money.

-Lastly, stick to it.  This really works.  It may not be for everyone, as your food choices are somewhat limited, but if you want a guaranteed method to lose weight, try the Dukan.  I look unbelievable & I feel even better, you can't deny the positive effects this diet will have on your life.

I hope My Dukan Diet Journal has inspired someone out there to give this diet a shot.  I am sad to see this blog go, but happy to see the 30lbs that came along with go more.

Being fat is old news.

Stats after 70 Days on Dukan

Recap: I am now completing day 70 & weigh 133.6lbs with a total weight loss of 26.6lbs.  Without transgressions in the last month and more exercise, I am convinced I would virtually be at my weight loss goal by now.  All and all, I am really satisfied with the results.

Thighs (each):
Start: 24 Inches           Week 4:  22 inches         Today: 20 inches

Hips:
Start: 40 inches          Week 4: 38 inches          Today: 36 inches    

Waist:
Start: 36 inches          Week 4: 34 inches          Today: 32 inches    

Chest:
Start: 38.5 inches      Week 4: 36 inches           Today: 34 inches

Arms:
Start: 11.5 inches      Week 4: 11 inches          Today: 10.5 inches

Neck:
Start: 14.5 inches      Week 4: 14 inches          Today: 13 inches

Grand Total: 23 inches lost.

This number kinda blows my mind.  When I sit with my thighs flat, to think they were 4 inches wider can almost make me throw up.  I am sad that my chest number has been my highest loss so far, since I loved my girls, but I still feel I look feminine and my portions are all matching one another.

I only have about 8lbs to go, which will probably take me into the middle of October, but I honestly am so happy with the results.  I have never felt better, and I am charging my iPod as we speak to give running a chance.  I have never been this thin, so I think carrying around all that extra weight could have added to my dislike for running.  We will see.

Hopefully these numbers encourage you, and show you that this really works.  Even if you fall off the wagon, pick yourself back up, stick to it, and you will see results.

Day 64 to 69 - The Dukan Diet

Current Weight: 133.6 lbs          Lost since...a while ago!: 3.something lbs.
Total Lost: 26.6 lbs

So as you all have noticed, my blogging had sucked and last entry touched upon the struggles on the long-weekend and my intentions of doing a ATTACK phases to kick my weight loss into gear again.

Well it worked.  Last week from Monday-Friday, I ate strictly protein, with the exception of 2 large servings of asparagus with 2 dinner meals, a small sliver of ice cream cake (sooo good and I lost weight the day following) & mints..lots of mints.  I have determined mints don't hinder my weight loss enough to not eat them, so they are my treat and I eat them a lot. 

It appears that a mid-diet Attack phase really can do the trick and to add to that fact that my weight has dropped, I actually feel like I have started the diet all over again.  I am enjoyed the protein more, and focusing on protein more than vegetables for this last leg of the diet.  I am hoping, in the next 10 days to drop another 4 lbs to be under the 130lb mark when I leave for my skinny shopping trip!

A new thing I have brought into my regime, is turkey breast.  One day I just had this mad craving, turns out they sell them individually in stores, which i've never noticed before and its a nice change.  It really reminds me of fall, so the timing is perfect.

That is all for the main post today, following this post, I am going to do a measurements update to see where I come in!

Day 56 to 63 - The Dukan Diet

Weight situation: See Below

Wow I have been a bad blogger, even after blogging last week about my bad blogging, I didn't even man up to my words and get back on the blogging band wagon.

I had a BAD week last week, not only was I really busy, but my weight was holding steady around the 137 mark.  It was actually the first week I felt discouraged, I was seeing virtually no weight loss, and I wasn't feeling fantastic.

Enter the long weekend:...I have not stepped on a scale since Friday (except one time..see below) out of a sheer fear for what the numbers could hold.  I am really happy this weekend is past me, and until October I have no form of a party of festivity that will cause me to waiver like I did this weekend.

On Saturday we had a family gathering for the BFs aunt & uncle.  I guess looking back at the day, it all started rather innocently.  I spent the morning at my Dad's office, where my mom had sent these delicious cherry candy things.  Well, while doing paperwork, I was about 15-20 candies in.  I don't feel THAT bad about eating candies, I am finding when I do, I don't have a huge negative impact on my weight the next day, but I think this binge caused some problems later on in the day.  8 hours pass and I have arrived at the party.  The BF's family by no means are big people, none of them really struggle with their weight (except the ones married into the family!), and desserts are their favourite course.  Before dinner, there was snacks out, like chips, veggies etc.  I choose the veggie tray most of the time, but there was whole grain tostito's out, and based on the fact that I didn't have huge setbacks from the last time I munched on them I had a couple of those.  Then I go inside to help BF's aunt with a dip tray and BAM! JU JUBES! BAM! CANDY STRAWBERRIES!  Well shit, I must have eaten half the bowl. Again, candy but it all escalated from there.

Dinner came, I had a chicken breast, garden salad & I splurged and had 1.5 cobs of corn (so good and no butter or salt needed).  I felt pretty good about my selections, but knowing the way those desserts were arriving, that course would be my challenge.  As I am helping clear dinner & bring desserts, I can already tell this is going to be a challenge.  The weird thing about my brain, and I think everyone is the same who struggles with food, once I have cheated I get in the mentality that I might as well go all the bloody way.

Let me throw you a list of what exactly the dessert table looked like:
- Chocolate cream pie
- Lemon Meringue Pie (x2)
- BF's Aunts delicious Marble cake with Butterscotch/Caramel icing deliciousness
- Rice Krispy Squares
- BF's Aunts FAMOUS butter tarts
- Turkish Delights!
- 2 fruit platters
- 2 other square type desserts, one which I can't resist

Seriously?  There was like 15 of us there, was all of this necessary????????  I could have died once it was all spread out and I had to battle my inner demons.

I felt somewhat restrained and proud of myself.  I took 1 buttertart, 2 turk delights, 1 of each square thing, 1 rice krispy square & a generous helping of cantaloupe.  It seems like a lot, but regularly I would have probably had double & chocolate cream pie.  After that, I felt guilty, but really wanted more, so I snuck a sliver of the delicious, like to-die-for marble cake, and it topped off my evening just perfectly.

On Sunday, I didn't eat until about 1 p.m. I felt so crappy and full, but it really made me think:  Am I going to be able to restrain myself when I am back eating without the burden of the diet on my shoulders?  When I'm in everyday life, I think I really have made a lifestyle change, but going forward, can I really restrict myself to 1 butter tart?  When generally I would have 2, maybe even 3?  I worry but hopefully my inner demons & I can work something out.  Thankfully I will have one celebration meal per week & this will allow me to not have the guilt I felt on Sunday.

All that being said, I haven't weighed myself.  I stepped on the scale after we got home Saturday to ensure I hadn't entered the 140's.  I know I am usually about 2lbs lighter when I wake up in the morning, then when I go to bed, and I was in the 139's, so I felt pretty good about that.  I am not going to weigh myself I think, until Friday or Saturday morning.

I have decided after last weeks plateau and struggles to do a mid-diet attack phase, so yesterday I started with PP, and hope to continue PP days until at least Thursday, if not Friday.  I might throw some asparagus in maybe Wednesday or Thursday to try and drain some of the water I am sure I retained form the garbage I took in this weekend.

My updates may be scarce, but hopefully I am back on the weight loss track.  Only 2.5 weeks until BF & I head to the States for some 'skinny' shopping, so I need to be around the 130 mark when that happens.  Yikes!  Hopefully I can work this out.

Day 49 to 55 - The Dukan Diet

Current Weight: 136.6 lbs             Lost since last post: 1.6lbs
Total Lost: 23.6lbs


So last week I didn't blog at all.  How horrendous of me.  Before I knew it the entire week was gone and I realize I had not had a second in my mornings to blog, and even this morning, I am pretty much out the house and I thought "shoot! I gotta go blog!", so here I am whipping together a quick blog to ensure you know I am still alive, and haven't given up on the Dukan!

Overall last week, I didn't have a fantastic Dukan week.  My weight loss was relatively low, until this past weekend.  I was hovering around the 137.8lbs mark for about 3 days, up or down .2lbs.  I think last week I ate too many veggies.  Almost everyday last week, I consumed veggies, and didn't have one PP day.  This could have been the issue.  On Friday I decided to have a PP followed by my regular weekend PV days and it turned out good.

I am still feeling great & Dukan is working out excellent for me.  I can't blog much today, and really don't have much to report, but I am officially, on my final day of my 8th week today.  Since tomorrow is Tuesday & I don't get a chance to usually weigh-in or do blogs Tuesday, Wednesday morning I will be starting full on again, and even be recapping my inches lost as I did at the end of Week 4.

Sorry to be such a bad blogger, but summer just got the best of me last week!