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Old 12-22-2008, 06:09 AM   #1
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DUKAN EATING PLAN FYI

This a very popular diet plan in Europe and Asia. The book has not been translated in English yet but I have it in Bulgarian. There is more and more info on the web about this plan in English if you GOOGLE it. I've seen how it works for people and that makes me a firm believer.
It is also called PROTAL diet.
Good luck to all of us.
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Old 12-22-2008, 08:18 AM   #2
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4 Phases for a durable weight loss, with natural proteins


You’ve tried already several times to lose weight but were unsuccessful ? Here is one of the most performing and satisfying loss weight program !
The method comprises 4 successive steps: the Attack phase with purely natural proteins to boot-start a fast weight loss in less than a week, the Weight Loss phase with alternative proteins during which you’ll reach your target weight, the Stabilization phase with th
e re-introduction of all type of foods and finally the definitive Cruise
phase.
As you’ll notice, the “Dukan Diet” weight loss concept is mainly based on alternative proteins that are acting like a 2 cycles engine with a diet period of pure protein and a symmetrical diet period mixing proteins and vegetables, hence the name Protal for “Proteines alternatives” (alternative proteins).
• Protal
offers a set of rules, precise and easy to follow, that doesn’t let room for false interpretations or false excuses.
• Protal is extremely efficient and 100% natural. The initial weight loss during the boot phase (”Attack”) reinforce the motivation to keep going.
• Protal doesn’t require weighing food or counting calories and doesn’t impose any quantity limits.
Before starting…

Before going into the details of the different phases, here are several things that you should bear in mind.
It’s all about you!!!

Well, this method, no question about it, delivers outstanding results… as long as you stick with it !! The rule number one is to set your goals upfront and to recognize when to stop (basically once you achieve your objective). The rule number two is to weight yourself a lot - at least once a day - in order to maintain your awareness, through the day, of what you’re trying to accomplish.
Natu

ral Pure Proteins ?

The “Dukan Diet” relies heavily on natural proteins. Theoretically, besides white eggs, there’s no natural pure protein aliment. It’s then require to select and group a set of aliments whose contents are as close as possible to pure proteins, like some types of meat, fish, seafood, poultry, eggs and fat-free dairy products.

Both the Attack and the Weight Loss phases are completely all-you-can-eat ! Anytime during the day, any mix of selected food and with no limits ! This is wonderful to fight against cravings and to control hunger through quantitative compensations…
Budget ?

Well one of major issue of natural proteins is about your wallet…Yes fresh and tasteful beef, fish and seafood are expensive. Poultry and eggs are way more affordable, but you’ll need diversity to go through the program without getting bored of eating all of the same, everyday. Fortunately, it’s pretty common and easy nowadays to find fat-free, sugar free diaries that will counter balance the cost of protein-based meal.
Side effects ?

Proteins are not completely assimilated by your body, hence they have to be eliminated. This task is perfectly taken care of thanks to our kidneys as long as you increase your daily intakes of liquid. It will be then required to hydrate yourself more during the diet, especially during the pure proteins phases - at least 2 liters of mineral water is highly recommended.

What?

This phase is the kick-start of
the whole diet program. The weigh loss is usually outstanding and also extremely rewarding and motivating. It’s the easiest phase in term of what to or not to eat. It’s also the one that doesn’t tolerate any deviation. Stick with the list and you’ll be happy. This phase has usually a very positive psychologic impact, thanks to the results obtained in such a short but intense battle with yourself.
The duration of the Attack phase is usually only around 5 days. It does depend however on your endeavor. The rule of thumb is usually:
- if you plan to loose less than 10 lbs, duration is only 2 days. Weigh loss is 1 to 3 lbs during this phase
- if you plan to loose less than 20 lbs, duration is only 3 days. Weigh loss is 3 to 5 lbs during this phase.
- if you plan to loose less than 40 lbs, duration is only 5 days. Weigh loss is 4 to 6 lbs during this phase.
- if you
plan to loose more than 40 lbs, duration is at least 7 days.
Please note, it shouldn’t exceed 10 days and if you’re in this situation, drink a lot, a lot of water and please check first with your doctor.
The basic rule is to eat only proteins. This phase is also called PP for Pure Proteins.Basically you can eat, only:
1. Veal and Beef: steak, filet, ground beef (<10% fat)… well almost everything except T-Bones. You can’t use butter or any fat to panfry, so be creative: use a non-stick pan, grill, bbq or roast the meat in the oven. You can cook it the way you want but, for your information, the more the meat is cooked, the less grease will remain, hence getting closer to pure protein.
2. Poultry (except duck and goose). Try to eat the white meat first and avoid the dark meat and the crispy skin in roasted chicken. Sliced smoked turkey are convenient if you travel and extremely lean.
I usually cook chicken breast s
trips with some lemon juice and paprika… yummy !!!
3. All seafood and fishes (steamed, smoked, grilled), but not canned with olive oil!!! Surimi (imitation crabmeat) is a perfect snack. Some fishes are pretty moist even after being cooked in the oven: orange roughy, black cod, monkfish, sea bass and so on…
I’m personally a big fan of smoked salmon for breakfast….
4. Eggs (pure white if you can or egg beater). Eggs should be limited to 3-4 per week if you keep the yolk, unlimited
otherwise.
I usually go with egg beater, splenda and cinnamon (and a pinch of non-fat cooking spray if you don’t want to ruin your pans)!!!
5. Fat free dairy (milk, plain yogurt or cottage cheese). I highly recommend the organic fat free milk from Central Market (HEB) and Horizon. For the yogurt, try the plain fat free yogurt from Cascade Fresh, and if you’re looking for something different, Fage is making a fat free version of its Greek yogurt. I don’t recommend fat free yogurt with fruit pulp in phase 1, but if you really have a problem with plain yogurt, you can have one cup of fruity, fat free, sugar free, yogurt per day. I highly recommend the fat free Light & Fit yogurt from Dannon. Fat free milk can be used with tea or coffee or to prepare sugar free flans, sauces an creams.
6. You really need to drink a lot of water. All mineral waters are recommended, especially the diuretic ones. Avoid sparkling waters as they are too salty (except the Perrier). I love drinking Evian, that could be found at Whole Foods and Central Market
Please note:
- you can use some aspartame or splenda if needed
- vinegars, herbs, thyme, parsley, onions, garlic,…and most spices are authorized and highly recommended to improve the taste and create some diversity in your meals.
- salt an
d mustards are authorized but in small quantities (make sure you don’t take sugar-added mustard. I recommend the plain mustard from Maille).
- you can drink diet sodas but not gallons because of the sodium
- there’s a bunch of fat free, sugar free candies and as many as you want: unlimited, whenever you want !!

Besides the benefits of proteins on the calories intake, protein based meal are reducing the appetite (especially compared to fatty junk food!!). Usually after 3 or 4 days of protein-based meal, the hunger disappear almost completely, so hang on!!! It makes the rest of the process much easier when you don’t have to deal, as in most diet, with this: hunger !!!
Do

- eat whenever you’re hungry, but only using the list above. it’s the best way to counterbalance treats deprivation.
- carry constantly with you some of those foods to fight cravings.
- make the mental exercise of ensuring the appropriateness of the product you’re about to eat.
- weigh yourself everyday to measure your progress and stay motivated. You can also weigh yourself several time a day. You’ll be amazed by the changes.
- drink
a lot of water, at least 2 liters per day, if possible diuretic waters: you need to cleanse your body from all the protein waste. Try to drink 2 glasses of water during your meals.
- take multi vitamin supplement if the phase is to last more than 5 days.
- take a bit of flax oil if you experience intestinal transit problems, but normally increasing a lot you water intakes should take care of this.
Don’t

- don’t e
xercise intensively. Your body may be naturally tired the first 3 days.
- don’t skip any meal. You need to maintain the routine, even-though you’ll notice you’re going to reduce progressively your intakes.
- don’t use butter or oil. Steam, grilled or smoke (Rudy’s fan, you know where to go).
- don’t eat bread or cereals for breakfast. Try smoked salmon, fat free yogurts, or egg beaters omelets.
- don’t add sugar, fruit or jelly in your fat free dairies.
- don’t use ketchup (too much sugar).
- don’t go to restaurants during phase I, it would be very frustrating. If you really have to (business trip), go to a steak house and have some grilled beef.
- reduce salt. it increases yo
ur appetite and doesn’t help flushing the fluids.
Summary

Duration is between 2 to 7 days.
This phase is done exclusively with pure proteins. It’s the most challenging and rewarding phase. It’s a strong foundation for the success of the whole program.
This phase requires absolutely no deviation, no pause, no excuse….and no exercise !!
Please note: this phase is
also used in phase 2.
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Old 12-22-2008, 08:20 AM   #3
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What?

This is the phase that will lead you to the target weigh loss you wished before starting the diet.
This phase is in-fact structured in 2 alternated sub-phases that will end once you reach your goal. The sub-phases are:
- a sub-p
hase of vegetable with proteins (PL)
- a sub-phase with only proteins (PP)


We’ve just covered the pure proteins (PP) for the Attack phase. This section will cover more in details the Proteins + Vegetable phase (PL for Legume).
There’s no rule of thumb about the duration of each phase. As per Dr Dukan, the best result are achieved when each sub-phases last 5 days. I personally prefer to alternate every 7 days. Monday to Sunday. It fits better with my agenda if I need to plan for some business trip (PP is tough with business trip ).
The good news is that all the rules that applies in PP, applies also in PL. This means you can eat as much as you want, anytime you want. All the foods that were listed in the Attack Phase, are yours forever. In the PL phase, we are mainly adding the missing savor of vegetables…
You can mix and match proteins and vegetables as you want, but don’t make the mistake of solely eating vegetables during the PL phase. You need to feed yourself with proteins.
The allowed vegetables are (raw or cooked):
- tomatoes, cucumbers, radish, spinach, broccoli, asparagus, leeks, cabbages, mushrooms, celery, fennel, zucchinis, egg plant, bell peppers, any types of salad and even carrots and beets (moderatly)
All the starchy food is still banned:
- rice, potatoes, corn, all peas and beans, lentils and of course avocados (considered a fruit btw)
Artichoke is allowed but in very limited quantities.
Dressing:
As mentioned before, oil is not your friend in this diet program. You need to use some fat free, no sugar-added dressings. Central Market has a very good one. Or be creative, use lemon juice, fat free yogurt, vinegars (my fa

vorite: raspberry), herbs or spices.
Cooking method:
No oil. No butter. Use some cooking spray or boil them in water with some spices. Or even better buy a steamer and some fresh organic veggies from Whole foods. You’ll rediscover the genuine taste of broccoli !!
Another favorite is BBQ (especially the asparagus !!). You can also cook the vegetables directly with fish or beef and take advantage of some of the fat from the meat (like in a stew).
This phase will lead you to your target weight. You can expect on average to loose 2 to 3 lbs per week eating as much as you want. Of course there will be some days, even weeks, where the weight loss may not be, unfortunately, what you expect. Hang on there !! This is normal, especially during the PL sub-phases, but as long as you keep alternating PLs and PPs, you should enjoy roughly that rate.
Do

- alternate consecutive days of PL with consecutive days of PP. Dr Dukan recommends 5 days cycles.
- go to steak house and ask for the steamed veggies
- eat whenever you’re hungry, but only using the list above. it’s the best way to counterbalance treats deprivation.
- carry constantly with you some of those foods to fight cravings.
- make the mental exercise of ensuring the appropriateness of the product you’re about to eat.
- weigh yourself
everyday to measure your progress and stay motivated. You can also weigh yourself several time a day. You’ll be amazed by the changes.
- drink a lot of water, at least 2 liters per day, if possible diuretic waters: you need to cleanse your body from all the protein waste. Try to drink 2 glasses of water during your meals.
- take multi vitamin supplement if the phase is to last more than 5 days.
- take a bit of flax oil if you experience intestinal transit problems, but normally increasing a lot you water intakes should take care of this.
Don’t

- in case you decide to stop here, don’t stop !! Don’t give up before you reach your target !
- in case you’re really giving up, do the stabilization phase if you don’t want to gain back right away all those deserved lost pounds.
- don’t skip any meal. You need to maintain the routine, even-though you’ll notice you’re going to reduce progressively your intakes.
- don’t use butter or oil. Steam, grilled or smoke (Rudy’s fan, you know where to go).
- don’t eat bread o
r cereals for breakfast. Try smoked salmon, fat free yogurts, or egg beaters omelets.
- don’t add sugar, fruit or jelly in your fat free dairies.
- don’t use ketchup (too much sugar).
- reduce salt. it increases your appetite and doesn’t help flushing the fluids.
Summary



Duration is based on an average 2-3 pounds loss per week.
This phase alternates proteins with vegetables. This is the phase that will bring you to your target weight.

What?

Congratulation, you achieved your goal !!! Beware now that all those lost pounds and frustrations are in fact on stake if you don’t pursue correctly the stabilization phase. It’s absolutely required to go through this phase. It’s true that you
deserve the result you achieved but don’t overestimate yet your ability to control your weight from now. Triumphalism is a dangerous emotion. The weight you managed to touch is not granted yet.. you need to go now through this last effort to make it yours, forever.
You’ve just finished the Weight Loss phase with the PL sub-phase, and for the first time this morning, the weight scale is displaying the number you’ve been fanatically dreaming of. Warning, if you’re tempted about going further hoping to secure a buffer before starting the consolidation, don’t : you need to focus on your next challenge now.
I’m going to provide to you the rules you’ll have to comply with for the stabilization but first let’s talk about duration. Your body has to get acquainted now with your new weight. This takes time if you want to secure your efforts. The basic formula is to consider 4 days 1/2 per lb. So let’s say you lost 20 lbs, you’ll need then to comply with the stabilization phase for 90 days.

So what can you eat….
1/ The first good news is that you don’t have to alternate anymore PL and PP sub-phases: the stabilization phase is based on the PL aliments as described before.
2/ We are also reintroducing in this phase all the foods we’ve missed during phase I and II, but with the following restrictions:
- one serving
of fruit per day. All the fruits are authorized but bananas, grapes, cherries and nuts.
- 2 slices of whole wheat bread per day.
- one serving of cheese per day (around 40g).
- 2 serving of starch food per week (pasta, couscous - 7 oz / lentils, rice, potatoes - 5 oz). Avoid butter and oil as much as you can to cook those.
- once or twice per week, you can have the following new meats: lamb, porc, ham.
3/ now the good news. in this phase you’re also allowed 2 full unrestricted meal per week but with the following guidelines:
- 2 meals not 2 days
- no refill !
- the 2 meals have to be apart by at least a day
You’re allowed to have a whole lunch or dinner, including wine and desert. Of course, you need to be moderate, if you’re planning to drink a whole bottle of wine, have some Queso and finish with a whole cheesecake, you missed the point. Those 2 meals are bringing diversity and quality, don’t make them orgies. I would suggest going to some fine restaurant with reasonable serving sizes.
Enjoy those frugal meals, Take the time to appreciate the savors you’re rediscovering. Question yourself about the subtlety of the food you’re enjoying.


4/ In order to counter balance those unrestricted meals, you need to keep one, just one day of PP per week. Try to pick up the same day every week, like the monday. It’s up to you to decide for the day but you need to stick with that day as much as possible.
Do

- comply with the calculated duration
- keep track of the food you’re having on a weekly basis to ensure you’re complying with the rules
- enjoy your unrestricted meals
- carry constantly with you some of those foods to fight cravings.
- make the mental exercise of ensuring the appropriateness of the product you’re about to eat.
- weigh yourself everyday to measure your progress and stay motivated. You can also weigh yourself several time a day. You’ll be amazed by the changes.
- drink a lot of water, at least 2 liters per day, if possible diuretic waters: you need to cleanse your body from all the protein waste. Try to drink 2 glasses of water during your meals.
- take multi vitamin supplement if the phase is to last more than 5 days.
Don’t

- don’t take any refill during your unrestricted meals.
- don’t have your two unrestricted meals in a row.
- don’t confuse “twice a week” with two days a week
- don’t skip any meal. You need to maintain the routine, even-though you’ll notice you’re going to reduce progressively your intakes.
- don’t use excessively butter or oil. Steam, grilled or smoke (Rudy’s fan, you know where to go).
- reduce salt. it increases your appetite and doesn’t help flushing the fluids.
Summary


The duration is an average of 9 days per 2 pounds lost during phase.

This phase is aiming at hampering gettig those lost pounds back!
This is the phase where you’re the most vulnerable mainly because of your overconfidence .
In this phase, you can almost eat anything you want but with some (small) restrictions and progressive food re-introductions.

What?

Do

Don’t

Summary

Forever.
Finally ! This is your daily life. Your only commitment is a unique day per week of pure proteins.
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Old 12-27-2008, 08:25 AM   #4
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Dukan diet?

Is any one doing this plan??
I would like more information from some one doing it and maybe helping me along ?I read it and don't understand a lot of how I would be eating? Sounds hard/
Im not sure what diet Im starting but Im soon will be on my way to losing again and eating healthy.
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Old 12-27-2008, 09:23 AM   #5
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During phase 1 eat ONLY protein? Low fat? This is dangerous and stupid. It sounds just like *******.
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Old 12-27-2008, 09:42 AM   #6
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No way Jose! Another diet fad to stay away from at all costs. Ten days without vegetables is 10 days more than I'm willing to invest.
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Old 12-27-2008, 09:48 AM   #7
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No healthy fats or oils such as butter in the first phase? I would feel hungry and unsatisfied-without my healthy fats I don't get satisfaction from my menu and feel hungry. I'm curious though, we are all individuals and would like feedback from those who have had success with this program.

Last edited by lisabinil; 12-27-2008 at 09:50 AM..
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Old 12-27-2008, 10:32 AM   #8
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Hi. Im just curious also.But for me it was hard to understand how to eat and what?
I would also like to read from More people whom have done this and lost and if still doing this.
I have a jack lalanne juicer and think I will do that for couple days.and watch cals and portions.
I really like Eat to live diet.
mostly fruits and vegs. brown rice ect.
I have been reading all the other diet sites here. Only one read the rice diet?What is that about?
I do think any program has to be better then Atkins and all the high fats? What do u all think of that one?
I think it is good to talk and get others in put. and what diet is working for you and how long have u been doing it.and what kind of weight loose and other benefits?
Give tips.
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Old 12-27-2008, 12:06 PM   #9
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Natural healthy fat doesn't make you fat and fat doesn't cause health problems. Atkins is a very healthy way of eating as it is much closer to how humans evolved to eat... animal proteins, saturated and monounsaturated fats, and lots of healthy veggies with the fats. Without fat, many of the vitamins in your food CAN NOT be used by your body. A low fat diet deprives you of essential fatty acids and can result in mood disorders, neurological problems, and gall bladder disease.

A diet high in brown rice and fruits is not nutritionally complete and can lead to long term health problems.
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Old 01-02-2009, 07:43 AM   #10
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Happy New Year to all of you!
I wish you good health, Happiness and All your wishes to become true this year.For all of us struggling with the extra weight lets this be the year we get to our desired weight and stay there.Best of luck to all!
I am going to start this plan today.
The info here is not complete,it is a book one needs to read.
It is not a low fat diet - all proteins (except for the egg white) contain fats.It is a lower fat diet than most low carb plans.
My menu for today:
Coffee with stevia and a little milk
1/2 cup 2% cottage cheese
one grilled chicken breast
Multivitamin and 3x1200mg fish oil.

Lunch will be chicken breast and fat free plain yogurt.

Dinner
Pork chop or beef cubed steak not sure yet.
2x1200 mg fish oil

At least 1/2 gallon of H2O.


For snack (only if I feel hungry ) fat free Greek yogurt with some garlic and dill and salt. it is like vegie dip and it feels very rich and satisfying.I have some hard boiled eggs as well.

Will try to stay on the protein part only of the plan for about a week.
My Doctor approved of this and she will be monitoring my blood work and thyroid hormone levels every 2 month.
She really wants me to lose the weight and keep it off and thinks this might be a good plan for me.
Thank you for listening.
I'll try to keep you posted!
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Old 01-05-2009, 04:45 AM   #11
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Pork is a No-No in the first phase! Have beef. I am starting this today and hope to have some success as I have over 40 lbs to lose. Good luck!
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Old 01-05-2009, 01:36 PM   #12
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sounds like Stillmans
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Old 01-06-2009, 07:21 PM   #13
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Or *******
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Old 01-07-2009, 02:19 AM   #14
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Hi Zilla,
It looks like you are doing great with you weght loss!
Congratulations for winning the battle over unwanted #s!
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Old 01-07-2009, 05:07 PM   #15
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The best plan out there

The Dukan Diet is the best diet out there.I lost 40 Lbs with it.
Is very easy to follow and you never stay hungry.
It works for all most everybody but there is always an exceptions .
From all the people i know on that diet only one could not stay on it .
This diet is easy to keep because you see results fast, in the first 3 weeks you can be down between 7 to 10 Lbs
The most important thing is to understand the concept and stay focus
I started the diet by reading posts in different forums and after that i got the book.
Is very easy when you have other people on the same page for support .
I can answer most of the questions if anybody have some.

Best of luck to all
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Old 01-07-2009, 05:19 PM   #16
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No pork and lamb in the first faze ,only beef without fat .
You can eat:
The file ,the roast beef and the steak.
All kind of fish -even the fattest fish has less fat then any meat even chicken.
Sea food,any kind non/reduce fat ham even pork
Eggs,non/reduce fat dairy products milk, yogurt,cottage cheese.
The best thing is that you can mix them any way
The use of spices is recommended
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Old 01-08-2009, 08:16 AM   #17
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Hi Citywomen,
Congratulations on your amazing weight loss!
Could you tell me please how long did it take you to lose the 40 #s?
Are you at goal weight now?
Could you please share how long ago did you lose the weight and at what phase of the plan are you on right now?
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Old 04-23-2010, 04:35 AM   #18
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Bumping the old thread for those who want to know.
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Old 04-24-2010, 01:34 PM   #19
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I love this I have been on it 2 days Thank you for putting the information out there I can"t wait for the book to come out in English
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Old 04-24-2010, 03:15 PM   #20
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I'm thinking of putting this into practice and went shopping today!
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Old 04-25-2010, 05:36 AM   #21
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Day 3 weighed myself 2 lbs lost
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Old 04-26-2010, 02:43 PM   #22
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I am interested to see how well you all are doing.
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Old 04-27-2010, 08:18 AM   #23
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I'm on day 2..
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Old 04-27-2010, 09:13 AM   #24
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I'm on day 2..
So am I, and I wish us both luck. I don't see how people are comparing this to Stillman's or ******* when things like steak, smoked salmon and hamburgers are allowed daily. If you want a lot more detail about the Dukan plan, google The Daily Mail.

Pat
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Old 04-27-2010, 10:43 AM   #25
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So am I, and I wish us both luck. I don't see how people are comparing this to Stillman's or ******* when things like steak, smoked salmon and hamburgers are allowed daily. If you want a lot more detail about the Dukan plan, google The Daily Mail.

Pat
I read the same article yesterday and went to his site.
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Old 04-27-2010, 02:36 PM   #26
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On Day 5 and 7 pounds gone I am very overweight to begin with tho . But I am thrilled
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Old 04-28-2010, 12:55 AM   #27
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Please note, that the website where this plan outline is from has some things that are not correct. It has been adapted to suit the writer's needs, and has changed and/or left out some information! The book is really essential I have found.

I also found the above website online, but when I got the book I realised that some things were different and also that some things were changed and they are NOT prescribed as such in the book. Please be aware!

I know that some people do well when adapting a WOE to their own WOE, but I am one of those people who first try to do things by the book. Like with recipes, you do the recipe once by the book, and if it does not work or taste good, you can always adapt it to your needs the second time. However, you will never know if it works if you do not try it once as it is written! (sorry, rant over, I just think that it is fairer to everyone if this program is laid out as it is, to give people a chance to experience how it really works)

I have posted some stuff on the other Dukan thread in the Main Lobby, in which I have added some information that is needed to start the attack phase. Will post more there on the cruise phase tomorrow!
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Old 04-28-2010, 04:36 AM   #28
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Thanks Mimosa!
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Old 04-28-2010, 05:26 AM   #29
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Congradulations Lora yes if you would like to start a thread I am there
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Old 04-29-2010, 01:18 PM   #30
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Congradulations Lora yes if you would like to start a thread I am there
Karen i think Lora forgot to post the link

see ya here

The Dukan Diet
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