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Old 05-06-2010, 01:22 PM   #151
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Lora: I'm not sure why you would have to start over.... seems to me you have been doing well!

Mimosa: hoping for a WOOSH for you soon! If your jeans are fitting so well, it's gonna come!

Mel on being down 5 lbs!!

I am hoping I get my book soon! Mine shipped the day after FitMommy's so it should be here soon! Colorado isn't THAT far from the Mid-West!!
Knowing me...I did the Attack phase all wrong.
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Old 05-06-2010, 02:14 PM   #152
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Knowing me...I did the Attack phase all wrong.
bet we all did

im not egging it

just back to my portion control and workouts
watching my fat intake,lots of protein and veggies,dairy n eggs

i can do a couple meat n egg days a week but i need to have my veggies n wine
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Old 05-07-2010, 03:04 AM   #153
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I also recommend reading the book, it has lots of extras that you may not otherwise pick up on!

Anyway, Attack really is only lean protein and fat free dairy.
Dr Dukan recommends the following dary products: fat free yogurt, fat free quark, fat free cottage cheese and fat free fromage frais. That is all.
For meat, only lean meat, no pork or lamb. The only pork products that are allowed are fat reduced ham and bacon. That is all.
All seafood is ok, even smoked salmon and mackerel.
Two whole eggs per day are allowed, and egg white is unlimited.


Eat as much as you want from the above foods, do not restrict calories.
This is from 2-10 days, depending how much you have to lose.
In the Attack phase you also add 1 1/2 TB of oat bran daily to your diet and a 20 minute daily walk. (non negotiable)

Cruise phase is just adding veggies, just make sure you always eat protein with those veggies.
Veggies that are allowed are all the low carb veggies that we already know and love!
In the cruise phase you also add 2 TB of oat bran daily to your diet, and a 30 minute daily walk. (non-negotiable)

Once in the cruise phase you need to alternate your days as follows:
1 day only lean protein
1 day lean protein and veggies
1 day lean protein
1 day lean protein and veggies and so on and so forth till you reach your goal weight!

In both phases drink plenty of water. Also allowed are coffee, tea, sugar free sodas. You are allowed to drink your coffee or tea with a bit of fat free milk. You are also allowed to use sweetener.

Do not use too much salt.
Do not use fat when cooking.


Ok, so that sums up the first two phases, which I took from the book.

I have been posting menus to give some idea of how and what I have been eating!

Hope this is of some use to you all, also those who are worried that they are not doing it right!
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Old 05-07-2010, 06:33 AM   #154
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bet we all did

im not egging it

just back to my portion control and workouts
watching my fat intake,lots of protein and veggies,dairy n eggs

i can do a couple meat n egg days a week but i need to have my veggies n wine
Me, too!

I really like the easiness of this plan. Which is why I choose to stay on. I'll get flamed but saturated oils (mayo, certain oils, etc.) make me feel sick to my stomach. I don't eat bacon or ham and I feel funny eating beef now.
THANKS, Mimosa!! You are a great help!!!
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Old 05-07-2010, 06:46 AM   #155
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Me, too!

I really like the easiness of this plan. Which is why I choose to stay on. I'll get flamed but saturated oils (mayo, certain oils, etc.) make me feel sick to my stomach. I don't eat bacon or ham and I feel funny eating beef now.
THANKS, Mimosa!! You are a great help!!!
I'm always amazed at the stuff that gets flamed on LCF. I mean, it's not like we are all one size fits all, ya know?

I knew the high fat Atkins wasn't working for me but I didn't think I could stick to low fat. I've kind of found a middle ground and am losing. I'm eating grilled ground beef but some of what we have in the freezer is 80% and some is 90% and we are using both. I've also had some roast beef which wasn't that lean.

I'm avoiding butter, salad dressing, mayo, chocolate bark, cheese, sour cream, etc. I'm only eating veggies every other day and not going overboard on eating meat or veggies.

I'd say I'm sticking to Dukan 80% (I'd say 90% but I'm not able to eat oat bran). What I'm doing is working.
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Old 05-08-2010, 05:18 PM   #156
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hi lora and mel..
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Old 05-09-2010, 12:18 PM   #157
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Hi all!!!!

Hope the weekend has been lovely!
Here, I spent it doing some work on my appartment.. DIY sunday!
For the rest, I am still going strong, loving the energy I have and generally feeling great! I am now realising that I do not tolerate high fat so much, even though I do love it! I am feeling good, my skin looks good and I have tons of energy! This is the same feeling as when I started my carnivore lifestyle, without the jittery feelings! I guess I just do better being very low carb with lower fat.

My menu today was:

B: yogurt with oat bran
L: smoked trout, some cottage cheese and a handful of cherry tomatoes
D: Kind of a beef florentine: lean ground beef, spinach and some cottage cheese mixed with some soy sauce, pepper and mustard in the oven. It was yummy!
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Old 05-09-2010, 08:28 PM   #158
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hi lora and mel..
Hi, Dasiey!!

Are you joining in?

I'm still cruising along!
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Old 05-10-2010, 05:54 AM   #159
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Morning all!

Welcome Daisey!

Going back to ATTACK for a couple of days. TOM and Mother's Day got the better of me. I didn't eat off plan but succumbed to a couple of glasses chardonnay. It was sooo good. I shouldn't have had it but I'm moving forward. I did stick with chicken and a few plain, steamed green beans for dinner with the wine so I didn't go overboard.
However, I will remember the next time I'm tempted to have wine that it totally messed with my sleep. I've really slept like a rock since getting back to LC in March and I don't want to mess with that!
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Old 05-10-2010, 05:56 AM   #160
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Morning all!

Welcome Daisey!

Going back to ATTACK for a couple of days. TOM and Mother's Day got the better of me. I didn't eat off plan but succumbed to a couple of glasses chardonnay. It was sooo good. I shouldn't have had it but I'm moving forward. I did stick with chicken and a few plain, steamed green beans for dinner with the wine so I didn't go overboard.
However, I will remember the next time I'm tempted to have wine that it totally messed with my sleep. I've really slept like a rock since getting back to LC in March and I don't want to mess with that!
I have to keep away from the booze. Not good.

Keeping up with the cruise phase though.
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Old 05-10-2010, 06:06 AM   #161
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I have to keep away from the booze. Not good.

Keeping up with the cruise phase though.
I can't lose and drink either. It doesn't make me gain when I'm LCing but it keeps me stalled. I justified it because I won't weigh before Friday due to TOM anyway.
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Old 05-10-2010, 06:49 AM   #162
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I can't lose and drink either. It doesn't make me gain when I'm LCing but it keeps me stalled. I justified it because I won't weigh before Friday due to TOM anyway.
I love the snacking after boozin'..so its epic fail for me.

Menu today:

Breakfast: 2 scrambled eggs with veggie patty.

Snack: One hard-boiled egg

Lunch: Handful of Romanian lettuce, broccoli, a scoop of tuna salad, red wine vinegar, and black pepper

Snack: 4oz. of plain non fat yogurt with 1T of oat bran, cinnamon

Dinner: 4oz. of baked chicken breast, 6oz. of green beans, 6oz. of broccoli

Snack: 4oz. of plan non fat yogurt with 1T of oat bran, cinnamon
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Old 05-10-2010, 06:55 AM   #163
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Looks like a great menu!

I had eggs for breakfast, leftover turkey meatballs will be lunch, and probably ground beef for supper.

Yeah, normally wine would have me reaching for snacks in an "oh well, I blew it anyway" mindset but I had zero cravings to eat. In fact, I haven't even craved chocolate this month for TOM. I think this Dukan Plan really has helped my blood sugar swings/cravings. Plus, I think the alternate days PP/PL keeps it from getting boring.
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Old 05-10-2010, 07:14 AM   #164
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Looks like a great menu!

I had eggs for breakfast, leftover turkey meatballs will be lunch, and probably ground beef for supper.

Yeah, normally wine would have me reaching for snacks in an "oh well, I blew it anyway" mindset but I had zero cravings to eat. In fact, I haven't even craved chocolate this month for TOM. I think this Dukan Plan really has helped my blood sugar swings/cravings. Plus, I think the alternate days PP/PL keeps it from getting boring.
Tomorrow it'll be PP for me.

I enjoy the variety of this plan a lot!
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Old 05-10-2010, 07:35 AM   #165
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I meant to mention that even though I don't do much dairy, I did try Dannon's new Greek 0% Fat plain yogurt last week and it is really good. Walmart had it on sale for a $1 a cup. I like FAGE 0% better but it is $1.79.
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Old 05-10-2010, 07:49 AM   #166
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I meant to mention that even though I don't do much dairy, I did try Dannon's new Greek 0% Fat plain yogurt last week and it is really good. Walmart had it on sale for a $1 a cup. I like FAGE 0% better but it is $1.79.
Really? Was it thick and creamy like the Fage?
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Old 05-10-2010, 08:38 AM   #167
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Hi, Dasiey!!

Are you joining in?

I'm still cruising along!
yes. but I do not want to buy another book. so I will need help.
today is day one so far fat free cottage cheese and coffee and
water.
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Old 05-10-2010, 08:45 AM   #168
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yes. but I do not want to buy another book. so I will need help.
today is day one so far fat free cottage cheese and coffee and
water.
I haven't been able to buy the book as other things have come up but I'm reading lots of material from the web and Dukan's forums.

Mimosa and FitMommy now are really helpful, too!
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Old 05-10-2010, 09:07 AM   #169
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I have notice. I will keep reading as well.
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Old 05-10-2010, 11:38 AM   #170
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All I can say about this non-fat plain yogurt is. yuck


I could not find oat bran.
any tips
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Old 05-10-2010, 11:40 AM   #171
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oh and my exercise of choice is bike riding
I rode for about 25 minutes today.
thats all the time I had.
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Old 05-10-2010, 11:50 AM   #172
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All I can say about this non-fat plain yogurt is. yuck


I could not find oat bran.
any tips
They sell oat bran at Trader Joe's, Whole Foods, and any major grocery store's (Organic Aisle).

I add cinnamon to mine for taste. You also can have FF/SF yogurts too.

I would read the Dukan materials available for menu ideas.
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Old 05-10-2010, 12:22 PM   #173
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I have not seen sugar free yogurt. even the fit and light has some sugar
and so does the plain non fat.
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Old 05-10-2010, 12:29 PM   #174
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I have not seen sugar free yogurt. even the fit and light has some sugar
and so does the plain non fat.
This should help you.

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 pan fry, 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
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Old 05-10-2010, 12:59 PM   #175
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Hi Daisey!

I just got my book!!

The book says something slightly different than the article did. It says only people with high cholesterol should limit how many egg yolks they eat a week. It says: "So, if you are not allergic to eggs, do not have a high cholesterol count, and you cook them without oil or butter, you may eat two eggs every day without running any risk during this brief attack period".

Now I have my beach reading material!
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Old 05-10-2010, 01:01 PM   #176
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thanks lora. so you think the light and fit is ok then.
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Old 05-10-2010, 01:02 PM   #177
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Hi Daisey!

I just got my book!!

The book says something slightly different than the article did. It says only people with high cholesterol should limit how many egg yolks they eat a week. It says: "So, if you are not allergic to eggs, do not have a high cholesterol count, and you cook them without oil or butter, you may eat two eggs every day without running any risk during this brief attack period".

Now I have my beach reading material!
do keep me updated.
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Old 05-10-2010, 01:22 PM   #178
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thanks lora. so you think the light and fit is ok then.
I'm not a fan of "sweet" stuff so I wouldn't eat it but if you hate the taste of plain then I guess it would be okay.
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Old 05-10-2010, 02:09 PM   #179
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Hi I’m Danielle, and I recently began my journey on the Dukan Diet, after realizing I was fat again!! LOL So far, I have experienced extreme success. It works! I lost 5 pounds in the first week – that’s amazing to me!! It's wonderful, and I haven't felt this good in a very long time. I’m SO very excited!
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Old 05-10-2010, 02:11 PM   #180
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The book says something slightly different than the article did. !
Glad you got your book ..now we can find out the truth

I am curious to see if the poster that posted to me (a admin too) at the Dukan site was right.

He said any NO fat daily was ok.
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