Monday, April 6, 2015

Week 1 - Day 2 PP, ATTACK Diet

Now for the second of three ATTACK days.

Weigh in first, there is the first sign of weight loss, 1 kilo gone. I woke up at 3am a bit hungry so had a few spoons of vanilla forme yoghurt and was able to go back to sleep.

Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.

When feeling next hungry - 9am
3 oatbran muffins
White coffee with Natvia

When next hungry 10.30 am
3 meatballs
Pot of chamomile tea sweetened with Natvia

Lunch time meeting, so 12 noon
Chicken noodle soup.

Finish first bottle of water by noon.

When next hungry have lunch 2 pm
2 teaspoons Apple cider in water
Smoked salmon rolls
Pot herbal tea sweetened with natvia.

When next hungry 2.30 pm
Jelly and vanilla forme yoghurt.
Oatbran muffins

When next hungry 4.30 pm
150ml tub forme yoghurt

Dinner 6.30 pm
Chicken breast, seasoned and grilled.

Supper 8pm
Baked custard

9pm
150 ml forme vanilla yoghurt.
Apple cider vinegar - 2 teaspoons in water
Chicken breast fillet

Exercise
30 min stationary bike

Supper
Baked custard
http://dukaninadelaide.blogspot.com/search?q=Baked+custard

Cooking for tomorrow
Nil

Day 7, PP day CRUISE diet

This will be my last example diet day as my systems for Dukaning are up and running now. There is considerable organisation and food preparation to be successful on this diet. To finish this week, I have a PP day on the CRUISE diet.

Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.

Breakfast 8.30am
200 ml of forme yoghurt

When next hungry 10am
3 oatbran muffins
White coffee with natvia

11 am black coffee

Finish first bottle of water by noon.

When next hungry have lunch 1.15 pm
Hot smoked salmon and Dukan mayonaise

When next hungry 4.30 pm
meatballs
2 cups herbal tea with Natvia

5.30 pm
meatballs
Black tea with Natvia

Finish second 1.25 L bottle of water by 6pm

7.30 Dinner
Altamtic salmon fillet with Dukan mayo

9.00
Yoghurt 200ml

7.30 dinner
2 teaspoons apple cider vinegar
Dry fried Atlantic Salmon (seasoned with lemon pepper) and served with Dukan mayo.

Supper Yoghurt
4 sugar free marshmallows

Slim tea.

Note that this was Easter Sunday. I did not have any chocolate, nor did I crave any either. I admit, I did avoid being near any hot cross buns as their smell is normally too tempting.

In general, I feel well, energised and balanced. It is a diet that suits me and my chemistry well. By the end of 7 days, I had dropped 3.5 kilos, feel more myself and am already over a third of the way there. I am quite comfortable that I can continue the cruising process for another 6-8 weeks to lose the weight.

Sunday, April 5, 2015

Day 6 PV day CRUISE Diet

Now for my second PV day on the CRUISE diet. That is alternating PV and PP until the target weight is reached.

Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.

Breakfast - 8.30 am
Apple cider vinegar - 2 teaspoons (dilute in water)
Scrambled egg white omelette - made with spinach Pureegg whites and steamed mushrooms and zucchini.

When next hungry 9.00 am
Listerine breath strip
Black coffee

When next hungry 11.00 am
3 oatbran muffins

Finish first bottle of water by noon.

When next hungry have lunch 1.15 pm
Roast chicken on lettuce bed with Dukan mayonnaise (30:70 mix of philadelphia and natuural yoghurt, mixed with an egg yolk, dijon mustard salt and white pepper).

When next hungry 2.30 pm
Instant coffee with Natvia
2 sticks celery

When next hungry 4.30 pm
Licorette x3 (sugar free licorice lolly)
Listerine breath mint
Finish bottle water

30 minute brisk walk

Dinner 6.30 pm
Apple cider vinegar - 2 teaspoons in water
Chicken cooked with sping onion, and green beans.

Supper
Forme yoghurt and steamed rhubarb

Saturday, April 4, 2015

Day 5 PP day. CRUISE Diet

Now for another PP day on the CRUISE diet.

Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.

Breakfast - 8.30 am
3 meatballs

When next hungry 10.00 am
3 oatbran muffins
black coffee

40 minute bike ride
black coffee

Finish first bottle of water by noon.

When next hungry have lunch 1.15 pm
Roast chicken (no skin, no wings)

When next hungry 3.30 pm
meatballs
2 cups herbal tea with Natvia

5.30 pm
meatballs
white instant coffee with Natvia

Finish second 1.25 L bottle of water by 6pm

7.30 dinner
2 teaspoons apple cider vinegar
Dry fried Atlantic Salmon on noodles.

Supper Yoghurt

Slim tea.

Cooking list for tomorrow:
Muffins
Chicken soup
Jelly
Meatballs
Lasagne

Friday, April 3, 2015

Week 1 - Day 4. CRUISE Diet

Now for my first PV day on the CRUISE diet. That is alternating PV and PP until the target weight is reached.

Weigh in first, there is another sign of weight loss, down another 0.5 kg. so that is 3 kg of the 10, or 30% of the way. From previous experience, on cruise, I can loose 1 kilo a week, so I will now move to weekly weighs. So probably another 2 months cruising to drop the weight (early June), then another 2 months to consolidate.

Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.

Breakfast - 6.30 am
Apple cider vinegar - 2 teaspoons (dilute in water)
Mushroom omelette - made with Pureegg whites and steamed mushrooms.

When next hungry 9.00 am
Listerine breath strip
Black coffee

When next hungry 11.00 am
3 oatbran muffins

Finish first bottle of water by noon.

When next hungry have lunch 1.15 pm
Fresh vegetable noodle soup.
(Rinse half packet slendier spaghetti noodles, one half of a massell reduced salt stock cube, 1 teaspoon onion flakes, 1/8 teaspoon curry powder, 1/2 sachet natvia, 1/2 cup grated zucchuni, 4 cherry tomatoes quartered is added to a plastic Multix screw top container. At lunchtime add boiling water and microwave for 2 minutes. Stir well and serve).

When next hungry 2.30 pm
Jelly and vanilla forme yoghurt.

When next hungry 4.30 pm
150 ml Yoghurt

Dinner 6.30 pm
Apple cider vinegar - 2 teaspoons in water
Fresh vegetable noodle soup
Steak and broccoli

Supper
Baked custard
http://dukaninadelaide.blogspot.com/search?q=Baked+custard
with stewed rhubarb (cut into 2-3 cm lengths into a straight sided bowl. Cover with natvia to taste. Microwave, about a minute a stick).

Wednesday, April 1, 2015

Week 1 - Day 3, PP day, ATTACK Diet

Now for the last of three ATTACK days.

Weigh in first, there is another sign of weight loss, down another 1.5 kg. so that is 2.5 kg gone, or 25% of the 10kgs I wanted to loose. I know that only some of this is fat, most is fluid and the changing over of my intestinal biotica, from that which supported the high fibre of the CSIRO wellness diet (which does not work for me) to the high protein of the ATTACK stage. Need to keep drinking water to help the transition.

Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.

When feeling next hungry - 9.30 am
Apple cider vinegar - 2 teaspoons (dilute in water)
1 serve if Chicken noodle soup with slendier slim noodles.

When next hungry 10.30 am
2 oatbran muffins
Instant coffee with no fat milk and Natvia

Finish first bottle of water by noon.

When next hungry have lunch 12.30 pm
2 teaspoons Apple cider in water
Chicken thighs
Pot herbal tea sweetened with natvia.

When next hungry 2.30 pm
Jelly and vanilla forme yoghurt.

When next hungry 4.30 pm
150 ml Yoghurt

Dinner 6.30 pm
Apple cider vinegar - 2 teaspoons in water
Roast beef

Exercise, 30 minute stationary cycle, upper body exercises.

Supper
Baked custard
http://dukaninadelaide.blogspot.com/search?q=Baked+custard

Cooking for tomorrow
More meatballs

Week 1 - Day 1 PP day, ATTACK diet

Okay, time to start.

Dukan dieting involves organisation and a good deal of cooking. So I am going to itemise my actual food consumption on the first week of the diet for my future reference.

Day 1 of three ATTACK days

Weigh in first, mmmm yes I thought so ... I would like to drop 10 kilos. Now that my hypothalamus is working again, I should be able to do that in 2-3 months.

Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.
Brisk walk 15 minutes x2.

When feeling next hungry - 9.30 am
Apple cider vinegar - 2 teaspoons (dilute in water)
1 serve if Chicken noodle soup with slendier slim noodles (500g chicken mince, 1 packet noodles, 2 Massell's salt reduced chicken stock cubes, mixed herbs, salt and pepper to taste. Add in natural low fat yoghurt; 3-4 serves).

When next hungry 10.30 am
2 oatbran muffins
Instant coffee with no fat milk and Natvia

Finish first bottle of water by noon.

When next hungry have lunch 12.30 pm
2 teaspoons Apple cider in water
Tuna in yoghurt and salt and pepper, made 3 serves from a 400g tin of Sirena tuna.
Pot herbal tea sweetened with natvia.

When next hungry 2.30 pm
Jelly and vanilla forme yoghurt.

When next hungry 4.30 pm
Mini meatballs - made up 20 meatballs from 500g beef, half with added curry powder, half with added moroccan seasoning. My family will snack on the left overs, so I will save some for tomorrow.

Dinner 6.30 pm
Apple cider vinegar - 2 teaspoons in water
Poached 200g Atlantic Salmon, serve with yoghurt

Supper
Baked custard
http://dukaninadelaide.blogspot.com/search?q=Baked+custard

Cooking for tomorrow
Need to make chicken noodle soup for the next few days.

Friday, March 27, 2015

Shopping list for starting Dukan

Time for another Dukan intervention.

I think a 3 day Attack, and then cruise back down to a better weight for me. If I start on Monday, I can use the weekend to get organised.

Let's look at a proposed menu and a shopping list for the week ahead (3 Attack, 4 cruise = 5 Pure protein days (PP days) and 2 days where I can add in allowable (green) vegetables (PV days). These are Thursday and Saturday.

My first decision is how to have my oatbran. I prefer to have mine as a muffin as I can pre-make it. So during Attack, I will have only 2 muffins a day, then move up to 3 a day while cruising, and then 4 when stabilising.

Here is the recipe.
http://dukaninadelaide.blogspot.com.au/search?q=Muffin
I will need to make 2 dozen for the week ahead, and then freeze them.

Next is the litre of non-fat dairy per day.
I will use some in my coffee, and there is some already in the muffins.
I will make some extra jelly to go with Forme vanilla yoghurt.
http://dukaninadelaide.blogspot.com.au/2011/01/jelly.html
as that always fills me up.

On the 2 PV days I will have some rhubarb with my yoghurt (a few sticks, washed, trimmed and chopped, splinkled with natvia to taste and then in the microwave for 2 minutes). Then add Forme vanilla yoghurt.

Lunch
I will also have 2 days where I have the salmon cheese roll for lunch.
http://dukaninadelaide.blogspot.com.au/2011/05/salmon-roll.html

and 2 days with canned tuna would be good
http://dukaninadelaide.blogspot.com.au/2012/05/canned-tuna.html

and three coldest days I will have chicken noodle soup
http://dukaninadelaide.blogspot.com.au/2013/09/chicken-soup.html

Dinner
2 nights I will have poached salmon for tea
2 nights beef (roast/steak)
3 nights chicken (thigh/breast)
For the PV days I will have some broccoli, mushrooms, green beans and cauliflower
I am keen to try this eggplant and garlic recipe
http://www.dukandiet.com/weight-loss-secrets/eggplant-recipe
and I note that more coloured vegetables are now on the list like carrot, capsicum, tomato and pumpkin http://www.dukandiet.com/low-carb-diet/food-list
which will make things much easier

I will try to start each main meal with some apple cider vinegar
http://www.dukandiet.com/weight-loss-secrets/apple-cider-vinegar-for-weight-loss

Supper is baked custard, using up my egg quota
http://dukaninadelaide.blogspot.com.au/2011/03/baked-egg-custard.html

Snack foods
for PP days, mini meatballs, chicken thighs, prawns
for PV days, celery, cucumber, carrots, cherry tomatoes.

I feel full just writing it all down.

So my shopping list (or at least what I will need to check I have):
4 litres Forme vanilla yoghurt
6 flavours of Aeroplane jelly lite
200g Oatbran
baking powder
1 dozen eggs
egg whites
Rhubarb
natvia
4 pack UHT skim milk
8 packs of Slendier Spaghetti
2x100g smoked salmon
1 tub Philadelphia extra light cream cheese
Sirena tuna in springwater
tub of plain natural non-fat yoghurt
500g chicken mince
2 fillets of Atlantic salmon
1 roast beef
1 beef fillet steak
2x500g 5 star beef mince
2 x Lilydale chicken breast
4 x 600g Lilydale chicken thighs
Moroccan seasoning
dried onion flakes
celery
cucumber
broccholi
cauliflower
mushrooms
coriander
garlic paste
eggplant
garlic bulb
pepsi max
listerine breath strips
multivitamins
apple cider vinegar
balsamic vinegar
massel salt reduced chicken stock cubes

Wish me luck!