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!!!):