Day 1 of the Cruise Phase

October 4th, 2010

I've decided to switch to the Cruise Phase now... because I miss veggies!!! Weird, I know.

"In this phase of the Dukan Diet, days of protein only are alternated with days of protein and vegetables. The types of vegetables allowed in this phase are limited to those that do not contain starch such as lettuce, spinach, celery, cucumber, asparagus and tomato. Vegetables can be consumed raw, steamed, or in soups and stews.

This phase is followed until you reach your target weight. Dieters can expect to lose up to two pounds a week on this phase."

I am going to do 2 PP days and 2 PV days instead of just one and one. 

What I ate:

9 am: 1 cup greek yogurt 

         1.5 tbs of oat bran

2 pm: 6 oz grilled chicken breasts

         2 light laughing cow cheese

         1/2 cup of fat free cottage cheese

3 pm: 2 oz of jack cheese

7 pm: Jason Deli's salad bar (estimated):

         2 cups of spring mix

         3 cups of fresh spinach

         .25 cup of red onion

         6 tbs of ranch dressing :( 

         .5 cups of fresh mushrooms

         1 cup of broccoli sprouts 

         8 kalamata olives

         3 green olives

         2 oz of feta cheese

         1 oz of shredded cheddar cheese

         .5 cups of shredded jack cheeses

         

Calories: 1805 Protein: 123 g Fat: 110 g Net Carbs: 48 g (10.4 g from oat bran) Sodium: 3804 mg 

        

So I guess not too bad... The fat is a little high so I need to stop eating ranch and full fat cheeses. I am not surprised that I didn't lose any weight. Still at a 9.2 lb lost total. Hope tomorrow I lose some!! 

Day 8 of the Attack Phase

October 3rd, 2004

Today was a great day, food wise and spiritually! I really love Sundays. My husband (who is actually doing the diet with me and has lost 7.2 lbs!) and I went to church and then to a Brazilian Steakhouse for a late lunch. All you can eat meat, how could it get any better? Well, the steakhouse is in downtown and when we were walking back to our car we saw a homeless man on the street. :( I so wanted to help him! He looked so sad and hungry. I told my husband that we really need to start helping in our new community (we moved here 3 months ago). I said wouldn't it be awesome if we can pick up some individually wrapped foods at Costco like chips, crackers, canned meat, drinks, etc. and make dinners in brown paper bags and pass them around to the homeless? He said yes! So we picked up our usual stuff (chicken, greek yogurt, eggs...) too and went home. I also put a bible verse in the bags also. (“So now faith, hope, and love abide, these three; but the greatest of these is love.” 1 Corinthians 13:13) So we made the bags up and drove back to downtown and walked around giving them out. We helped 6 people! They were so grateful! I felt so good helping my community. Anyways...

What I ate:
9 am: 1/2 cups egg whites
          5 pieces of turkey bacon
          3 oz of feta cheese
1:30 pm: Um... a lot of food
               a small salad with a little bit of spring mix lettuce and spinach leaves
               olives
               cheeses
               sirloin
               filet mignon
               turkey wrapped in bacon
               chicken thigh
               brisket
               shrimp
8 pm: 1/2 cup fat free cottage cheese
          4 oz sugar free jello

These numbers I am guessing on because of lunch:

Calories: 2000 Protein: 194 g Fat: 124 g!!! Net Carbs: 23 g Sodium: 4269 mg

The fat is super high because I had salad dressing and full fat cheeses at the restaurant. Carbs are super low though :) I walked for about 2 hours today... Maybe 570 calories burned? We ate so much for lunch that I wasn't hungry until late. I did gain a pound so I am at 9.2 lbs total for 8 days. I think all the calories and definitely the fat made me gain the pound. :(

I think I had a pretty good 1st Dukan weekend. Hope next week goes well for me and all the Dukan-eers out there! xx

Attack Day 7 (10.2 lbs lost!!!)

October 2nd, 2010

Today was an amazingly fun day! We were supposed to go the Balloon Fiesta but to make a long long story short we didn't... We did end up standing in line for about and hour and a half, which I found out burns about 141 calories and hour!? I'm not going to count that in my workout today though. Lol! Anyway we decided to make a day road trip to Sante Fe in place of. It was awesome! Good thing we ate a big breakfast before we left so I wouldn't be tempted into eating bad. They have great food in Sante Fe...

What I ate:
5am: 2 eggs
        1/2 cup of egg whites
        1/2 a piece of canadian bacon
        1/2 a 97% fat free hot dog
        2 cups of coffee with fat free creamer and fat free milk
8 am: Lo- carb monster energy drink
11 am: Ham, egg and cheese crepe
            3 cups of coffee with 2% milk... the restaurant didn't have fat free! :(
4 pm: Benefiber
6 pm: 14 oz of grilled chicken (This time marinated in fat free cream, fresh lime juice, cumin, fresh sliced jalapenos and a tiny bit of cayenne pepper. It was even better than the curry chicken!!)
          'Oopsie Rolls' (recipe courtesy of gentlemonkey, thanks!!)
7 pm: 4 oz of sugar free jello


Calories: 1471 Protein: 196 g Fat: 55 g!! Net Carbs: 44 g (10 carbs for the flour...) Sodium: 1949 mg

Good news lowest sodium day ever! Bad news 2nd highest fat day though! And there was a tiny bit of flour in the crepe batter for lunch. So I decided to omit the oat bran for today. I did 30 minutes on the bike for a little over 4 miles, 15 minutes on the elliptical for about 1.5 miles and did some weight training. I'm guessing about 500 calories burned? I lost .6 lbs! For a total of 10.2 lbs in 7 days!! This means an update photo though... yuck.

Okay so I took this picture, I'm not sure if I look any different but oh well (my arms still look horrible!):

Please ignore the dirty kitchen... Thanks! :) I hope the next 10 lbs come off as easy as the first!

Day 6 of the Attack Phase

October 1, 2010

I can't believe it has already been 6 days since I started. I thought it would be a lot harder to reach the 10th day of the Attack Phase but I don't think it will. I'm not sure if I am going to hit the 10 lb mark by the end of this week but I would love to by the 10th day. I have a lot more energy than I thought and I am surprisingly motivated. I have actually been to the gym 3 days in a row and exercised 4 days in a row. I am supposed to make my goal weight 3/4/2011 but I hope it will be sooner. I can't wait to be thin again!!! I think back to when I was thin and all I can remember is still feeling fat!? I must have been crazy...

I didn't wake up until 11 am today! I had to take a sleep aid last night because I had so much energy. I think I took it too late though because I still had that groggy, sleepy feeling at noon.

Things that I ate:
12 pm: 2 eggs
            1/2 cup of egg white
            3 slices of canadian bacon
            2 oz of fat free feta (yes, I found FAT FREE feta, it's amazing!!!!! only 35 calories an ounce)
            3 cups of coffee (I was tired, remember??) with fat free creamer, fat free milk and splenda
            3.5 grams of Benefiber (it really helps with um... #2 issues, sorry for the TMI)
1 pm: 1 light baby bel cheese
          diet 'mojito' with half a lime
5 pm: 8 oz of mahi (marinated in fresh lime juice, onion powder, garlic powder and low sodium soy sauce for 5 hours... AMAZING!!!)
          diet 'mojito' with half a lime
7 pm: 12 oz of grilled chicken breasts (marinated in the curry spices!!)
          3.5 grams of Benefiber
9 pm: 4 oz of fat free greek yogurt
          1.5 tbs of oat bran

Calories: 1333 Protein: 222 g Fat: 27 g Net Carbs: 40 g Sodium: 2383 mg!!! yay!!!

I did so so so good yesterday I think!! Lowest sodium ever so far! I worked out again. 20 minutes on the bike for 3.02 miles and 15 minutes on the elliptical for 1.5 miles. Maybe 400 calories burned?

I guess that hard work is paying off!!!! I lost 2 lbs yesterday for a total of 9.6 lbs in 6 days!!!!!!

I feel so stupid!!

I have been missing alcohol on this diet so I came up with 'great idea' that I would make a sugar free virgin mojito... I got some fresh mint leaves, limes and low-sodium club soda. I added two packets of splenda and it was awesome!! I seriously would drink 3 to 5 of those a day. Each drink would probably have half a lime in it... Why did I think that limes were carb free?? They are obviously a fruit. Each lime contains about 11 calories and 4 carbs worth of juice. If I had four of those drinks thats an extra 22 calories and 8 carbs a day!! Wow. I feel pretty dumb. I have been wondering why I wasn't losing as much weight as I was in day 1 and 2 of the Attack Phase when I wasn't using limes. Oh well. At least I know now, I still have 5 Attack days left.

But on the brighter side, mint leaves do not have any calories! I wonder how my 'mojito' would taste without limes though?

Anyone else miss alcohol?

Pictures...

I have decided to post pictures of me :( every 10 pounds I lose to keep me motivated. I posted a starting picture on Attack Day 1. I look horrible!!!

Day 5 of the Attack Phase (sort of)

September 30, 2009

9 am: 1 cup fat free cottage cheese
          2 cups of coffee with fat free creamer and fat free milk
11 am: 6 oz of chicken breast with the curry greek marinade, still so good!
          1 light laughing cow cheese
1 pm: 1 light baby bel cheese
          8 oz of mahi with spicy seasoning and low sodium soy sauce
5:30 pm: 6 shrimp
               2 raw oysters
               Wedge salad: iceberg lettuce with a tiny bit of bacon, carrots, red onions and blue cheese crumbles
7:30 pm: 3 oz of yellowfin tuna
               3 asparagus spears
               1 king crab leg
8:30 pm: 4 oz of fat free greek yogurt
               1.5 tbs of oat bran

Calories: 1424 Protein: 213 g Fat: 34 g Net Carbs: 50 g (10.4 g from the oat bran) Sodium: 4029 mg

Okay so I looked on the back of the soy sauce bottle and for only 2 tbs it contains 575 mg of sodium! I wonder how much the non-low sodium contains?? But my sodium is lower than it usually is so that is good. So you probably noticed that I had veggies last night. We went out to eat and I was so hungry! BUT I didn't eat any bread or have and cocktails! So I guess eating veggies was better than that.

Worked out yesterday! 16 minutes and 1.9 miles on the elliptical, 30 minutes and 4.4 miles on the bike. Probably burned 550 calories? So I am down .6 lbs now, for a total of 7.6 lbs! I hope I can at least get to 10 lbs by the end of week. We will see!

Day 4 of Attack Phase

September 29, 2010

So I figured out that if I stayed under 1600 calories a day that I should be able to at lose at least 2 lbs a week or 1200 calories a day to lose at least 3 lbs a week. I am going to try to stick to under 1600 a day for now until we get to the protein/veggie days since veggies have less calories.

What I ate:
11 am: 1.5 cups of 99% egg white

            1 hebrew national 97% fat free hotdog

            4 slices of turkey bacon

            1 slice of canadian bacon

            1 slice fat free american cheese 

            (I scrambled it all together to make a huge breakfast because I was so hungry!)

             coffee with fat free creamer and fat free milk with splenda
3 pm: 4 oz of prosciutto wrapped with low fat mozzarella
5 pm: 3 oz of black forest uncured ham
6 pm: 2 chicken breasts (12 oz) marinated in fat free greek yogurt and curry spices overnight, awesomeness!!!
8pm: 4 oz of fat free greek yogurt
         1.5 tbs of oat bran
         4 oz of sugar free jello

Calories: 1486 Protein: 225 g Fat: 39 g Fat : 39 g Net Carbs: 52 g Sodium: 5714 mg

I really need to stop consuming so much sodium! I guess I should stop eating deli meat and turkey bacon. But it is so good!

I worked out at the gym last night. I did 35 minutes on the elliptical for about 4 miles and about 35 minutes on the bike for 5 miles. Felt awesome! I didn't get too tired either. I'm guessing I burnt around 500 calories?
So why did my weight go up?? I only had 1500 calories!! And I worked out!! I gained .2 lbs, now for a total loss of only 7 lbs. I am not going to eat as much sodium today, no turkey bacon! :(

Side effects:
still have to pee A LOT
I am starting to notice that I have more energy!!!

Day 3 of the Attack Phase

September 28, 2010

What I ate:
8 am: 4 slices of turkey bacon
         1/2 cups scrambled egg whites
         1/2 a slice of fat free american cheese
11 am: 12 very thin slices of prosciutto
3 pm: 1/2 cup fat free cottage cheese
          1 light garlic and herb laughing cow cheese
          a few bites of the 'cheesecake'
          1 cup of coffee with fat free creamer and fat free milk with 2 splendas
7 pm: 1/2 lb of seafood stir-fry (scallops, calamari, mahi and shrimp. I put a little creole seasoning, half a lime squeeze, garlic powder and onion powder. It was amazing!)
          3 slices of black forest ham
          1 light garlic and herb laughing cow cheese
          1 light baby bel cheese
8 pm: 1 cup greek yogurt
          1 1/2 tbs of oat bran

Calories: 1273 Protein: 146 g Fat: 48 g Net Carbs: 43 g (10.4 are from the oat bran) Sodium: 6202 mg!!! :(

I wasn't as hungry on this day as I was on days 1 and 2! But a piece of bread or ice cream does sound great...  I went for a 45 minutes walk last night. I think it was 3 miles but I forgot to keep track, I will if I go tonight.

This has been my lowest calorie day so far! But I only lost .6 lbs on day 3 of the Attack phase. I was hoping for at least 1 lb but oh well. Maybe I am retaining water? I did eat a lot of salt yesterday...
7.2 lbs lost so far!!

Side effects:
Always thirsty no matter what I drink.
I woke up 3 times last night to go pee!!!
No headache at all yesterday!

Day 2 of Attack Phase

September 27, 2010


Day 2 of the Attack Phase wasn't too bad. I had to work early this day so I started eating early too...  I was only a little hungry throughout the day but starving at night. Sometimes my stomach felt empty yet I just ate a huge amount of food. 


What I ate:
5 am: 4 oz fat free greek yogurt
          3 slices of turkey bologna (I know it sounds gross, but it pretty good)
8 am: 2 small slim jims
9 am: 4 slices of turkey bacon
         1 cup fat free cottage cheese
11 am: 4 oz smoked salmon
           2 oz fat free cream cheese
12 pm: 4 oz baked tilipia
3 pm: 4 oz sugar free jello
5 pm: 3 oz grilled chicken breast with low sodium soy sauce (super good!!)
          6 pieces of turkey bacon
6 pm: 4 oz of baked Mahi Mahi with a mustard soy glaze (4 tbs of low sodium soy sauce, 1 tbs of yellow mustard and 1 packet of splenda)
7 pm: 8 oz of 'cheesecake' (1.5 blocks (or 12 oz) fat free cream cheese, 1/4 cup of fat free greek yogurt, 2 packets of splenda, really good!)
8 pm: 4 oz sugar free jello
          1 oat bran pancake (1.5 tbsp oat bran, 1 egg and 2 tbsp fat free cream cheese. Mix ingredients together, adding a splash of skimmed milk if too thick, heat gently in a non-stick frying pan, until golden on both sides.) 


Calories: 1859!!! Protein: 245 g FAT: 58 G!!! Net Carbs: 65 g (10.4 was oat bran) 
Sodium: 7948 mg!!!


So you see, I ate a TON! The pancake really helped me feel full at the end though. And it tasted a lot better cooked than raw in the greek yogurt. So that might be might my 'treat' at night. I thought for sure since I ate so much food that I would have gained weight but when I weighed this morning I lost another 1.2 lbs for a total of 6.6 lbs in 2 days!

     
Side effects noticed so far:
Still have to pee like every 30 minutes...
I noticed that my mouth felt sort of cotton ball-ish and I was thirsty all day long.
Slight headache around 3:30 pm so I took a nap and when I woke up it was gone. I think it was a caffeine headache though because I didn't have my usual coffee that morning. 

Day 1 of the Attack Phase

September 26th, 2010

I'm starting this blog to hopefully help me stay on the Dukan Diet and maybe help others too.

"The first phase on this diet plan is called the Attack Phase. This is a purely protein consumption phase. You have all protein for 3--10 days. The book explains how to determine whether you need to follow this phase for just 3 days or the full 10. It depends on how much you need to lose.

As this is an all protein phase, your food chocies basically amount to: beef, chicken, other poultry, low fat or no fat dairy products, seafood, and fish. As you can imagine, this is not going to be an easy phase to go through due to the low range of food choices."

I started the Attack Phase yesterday. I am going to try and do the full 10 Attack days, but at least do 7. It wasn't too hard. I was not prepared to start yesterday and only had lunch meat and fat free cottage cheese to eat until 5 pm when I got back from the grocery store. So I was super hungry at 5 pm needless to say.

This is what I ate the first day (take in consideration I was pretty much starving all day and could have ate a lot more):

9 am: 2 cups coffee with fat free creamer and splenda

          4 oz of roasted turkey breast

11 am: 1 cup fat free cottage cheese

5 pm: 8 oz smoked salmon (yummy!!)

          2 oz fat free cream cheese

7 pm: 1 & 1/2 pieces turkey bacon

          6 oz chicken breast

          1 oz cream cheese

          .5 oz gorgonzola (I know it's not a fat free cheese, but it was in the already fridge and the chicken needed the flavor, trust me!!)

           8 shrimp
8 pm: 4 oz sugar free jello

          1 cup of fat free greek yogurt

          1.5 tbs of oat bran (you have to eat this everyday, it's not too bad mixed with the yogurt)

A TON of water

Calories: 1304 Protein: 208 g Fat: 29 g Net Carbs: 41 g (10.4 from oat bran) Sodium: 3465 mg

But..... When I weighed myself this morning I lost a whopping 5.4 lbs!! I checked it over and over and it said the same thing.

Side effects noticed so far:

Frequent trips to do #1 in the restroom
Small headache at night

Here is a picture of me at my starting weight (sorry it's blurry! Wow my arms look horrible!!!):