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Old 05-10-2010, 02:27 PM   #181
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So on page 318 he lists the NF dairy you can have as:

NF Cottage Cheese
NF Fromage Frais - which I understand might be different from NF Sour Cream (???)
NF Greek Youghurt
NF quark
NF yoghurt (plain or flavored with apsartame)
Skimmed milk

On page 64 he says:

..... there are 3 sorts of 0% fat yoghurt: natural yoghurt, flavoured yoghurts (e.g. coconut, vanilla, lemon), and fruit yoghurt i.e with little bits of fruit or a fruit pruee base

Natural and flavored yoghurts are allowed without restriction
Non-fat fruit yoghurts are allowed too but a maximum of two per day. However if you really want a lightening fast start to your attack phase you are better off avoiding them altogether and even more so if you are going through a period where your weight is stagnating.
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Old 05-10-2010, 02:33 PM   #182
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so if I want to lose really fast no yougert. But the other non fat stuff is ok.
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Old 05-10-2010, 03:00 PM   #183
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Originally Posted by dasiey View Post
so if I want to lose really fast no yougert. But the other non fat stuff is ok.
It's just saying for a fast loss not to eat the yoghurt with the fruit in it. The flavored ones with apsartame are okay (do they have those without fruit in them?) but the fruity ones because of the carbs.
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Old 05-10-2010, 03:15 PM   #184
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Thanks Sooz keep up to date

since i got myself back on track i am watching my fat intake.Im not liveing without sour-cream

non-fat yogurt is hard to find here but i did find some..going to check around for non-fat Vanilla cause thats my fave flavor.

when we cross the broder i may have some fun with yogurt..you guys have way more different kinds than we do and hubby and i both like it.
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Old 05-10-2010, 03:28 PM   #185
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my husband likes it to but he likes the full fat kind.
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Old 05-10-2010, 03:34 PM   #186
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It's just saying for a fast loss not to eat the yoghurt with the fruit in it. The flavored ones with apsartame are okay (do they have those without fruit in them?) but the fruity ones because of the carbs.
I don't know I will look again later this week. I guess I will do part one for 4 days.
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Old 05-10-2010, 03:49 PM   #187
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I found fat free canned milk and i really like it

didnt even know they made it FF
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Old 05-10-2010, 04:05 PM   #188
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I saw fat free half& half
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Old 05-10-2010, 04:08 PM   #189
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I saw fat free half& half
wow is it a new product ?

i usually put 1/2 n 1/2 in my coffee

i like the canned milk on fruit or in a smoothy
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Old 05-10-2010, 04:17 PM   #190
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I googled Dairyland products our Canadian milk producer and YES YES there is a cream that is no fat..i will have to look for it ...i dont like flavors in my coffee but looks like they have a plain one.
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Old 05-10-2010, 05:00 PM   #191
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I love creamy coffee. fat free milk just doesn't add up.
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Old 05-11-2010, 02:49 AM   #192
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I know I posted this earlier on in the thread, but it seems there are some newbies with questions here, so this is my ultimate, consolidated DUKAN DIET INFORMATION POST, taken from the book, so if you stick with these rules, you will succeed!

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. (make sure they are sugar free too!!!) That is all.
For meat, only lean meat, no pork or lamb, no duck or goose. When eating chicken do not eat the skin, and eat the white meat first. 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!

Will post about the Consolidation phase tomorrow.


And here's all the recipes that I posted from the book put together:

The oat bran pancake:

Put 1 1/2 TB's of Oat Bran in a bowl, add 1 1/2 TB of non fat fromage frais or quark and one egg white, or a whole egg if you do not have any cholesterol problems. Sweeten with 1TB of sweetener of your choice or add a little salt according to your taste. Mix all the ingredients thouroughly and pour onto a non stick pan that has been greased with a few drops of oil then wiped with kitchen paper. Cook for 2-3 minutes on each side.
Recipe makes one serving.
The pancakes keep for at least a week in the fridge, but wrap them in foil or clingfilm so that they do not dry out. You can also freeze them as they will not lose their taste, texture or nutritional value. (recipe taken from The Dukan Diet by Pierre Dukan)

Chicken tandoori (I will be making that on my new BBQ when the weather allows)

serves 6

6 chicken breasts
1 cup fat free natural yogurt
2 TB tandoori masala spice mix
3 cloves of garlic, crushed
3/4 inch fresh ginger root, crushed
2 green chillies, crushed
lemon juice
salt and pepper

Mix all the ingredients together, except for the chicken.
Make sure all spices and ingredients are totally crushed and that they make a smooth type paste mixture (I use my blender for this).
Score the chicken fillets so that the spice mixture can really get into the meat.
Rub the meat with the mixture and leave to marinate (use up all the mixture, so that the chicken is covered) overnight in the fridge.
Next day, cook the chicken in a moderate oven (200C/400F/gas mark 6) for 20 minutes and then brown under the grill before serving.
- I will try throwing them on my BBQ grill to cook, seems more like how it will taste in a restaurant-

Once in stage 2, you could add some nice grilled asparagus and a dipping sauce of yogurt with garlic and salt and pepper... YUM! Perfect dish for summer!



Sauce Hollandaise

1 egg yolk
1 tsp Dijon mustard
2 TB lemon juice
2 fl oz warm skimmed milk

Combine the egg yolk, mustard and lemon juice in a double saucepan over simmering but not boiling water. Let this heat for a few minutes to thicken. Then stirring slowly, add the warm skimmed milk. Let the sauce thicken and keep warm until needed.
You could add herbs, garlic etc for variety.
I find this sauce goes great with fish and veggies like asparagus!



Sauce Ravigote

1 egg, Hardboiled, chopped finely
3 medium sized gherkins, diced finely
1 small onion, chopped finely
2 TB of chives, chopped finely
2 TB of Parsley, chopped finely
2 TB of tarragon, chopped finely
1 cup of natural fat free yogurt
1/2 tsp Dijon mustard
salt

In a glass bowl mix the egg, gherkins, onion and herbs. Add the yogurt, mustard and salt. Goes nicely with anything!!!!!

Dukan Herb Mayonnaise

1 raw egg yolk
1 TB Dijon mustard
3 TB non fat fromage frais or quark (fat free greek style yogurt will be fine too)
1 TB chopped herbs of your choice
salt and black pepper

Put the egg yolk in a mixing bowl and combine with the mustard. Season with salt and pepper and add the herbs. Gradually mix in the fromage frais, quark or greek yogurt, stirring continuously. Mayonnaise must be refrigerated.


Alternative oil-free Mayonnaise

1 hardboiled egg
2 oz non fat fromage frais, quark or greek yogurt
1/2 tsp Dijon mustard
salt and black pepper

Crush the hard boiled eggs with a fork and mix into the non fat fromage frais, quark or greek yogurt. Then add the mustard, salt and pepper and herbs or garlic if you wish. Mayonnaise must be refrigerated.


Bearnaise sauce

2 tsp white wine vinegar
1 small shallot, finely chopped
1/4 teaspoon tarragon, fresh and finely chopped or crushed according to taste
2 egg yolks

Put the vinegar in a bowl in a saucepan over simmering water, then add the chopped shallot and tarragon. Slowly warm over a low heat. Let the vinegar mixture cool a bit, then pour over the two egg yolks, beating well as if making mayonnaise.


Vinaigrette Maya

1 TB Dijon mustard
5 TB balsamic vinegar
1 tsp vegetable oil
1 garlic clove
7-8 fresh or frozen chopped basil leaves
salt and black pepper

Take an old jar and fil it with all the ingredients, mixing very thouroughly. If you like garlic, leave a clove to marinate in the bottom of the jar.
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Last edited by Mimosa23; 05-11-2010 at 02:54 AM..
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Old 05-11-2010, 04:02 AM   #193
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Thanks Mimosa!!
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Old 05-11-2010, 06:07 AM   #194
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Today is my protein only day!

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Old 05-11-2010, 12:19 PM   #195
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my yougert is fat free but it does have some sugar grams. and its nasty.
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Old 05-11-2010, 12:43 PM   #196
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Daisey: I don't like any of the dairy on the list except skim milk. When I start Dukan that is the only dairy I will have until I can have cheese again.
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Old 05-11-2010, 12:44 PM   #197
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Oh Dasiey you cant make me eat the plain ff yogurt..no way
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Old 05-11-2010, 12:45 PM   #198
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Daisey: I don't like any of the dairy on the list except skim milk. When I start Dukan that is the only dairy I will have until I can have cheese again.
we were posting same time

10 more meals till Cabo Ra Ra Ra

you dont like any of the yogurts or cottage cheese Sooz?

wonder what the book says about 6 bean salad? i use beans as a protein
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Old 05-11-2010, 12:47 PM   #199
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my yougert is fat free but it does have some sugar grams. and its nasty.
How about Cottage Cheese? That's real tasty.
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Old 05-11-2010, 12:51 PM   #200
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I like cottage cheese. So do you all drink the FF milk
or just use it in coffee.
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Old 05-11-2010, 12:52 PM   #201
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Oh Dasiey you cant make me eat the plain ff yogurt..no way

if it taste like wine you would
have a winner
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Old 05-11-2010, 12:54 PM   #202
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Dasiey have you tryed the FF cottage cheese ? i love my 2%

and i have never drank milk..ever

i use the 1/2 n 1/2 in my coffee or canned milk

I do enjoy soya milk tho
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Old 05-11-2010, 12:59 PM   #203
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4 more sleeps till i run my first 5k race


I don't have the book here at work, but I read on the Daily Mail that you can't have beans in the Cruise Phase.... "steer completely away from starchy vegetables such as potatoes, rice, corn, peas, beans and lentils and avocado (it is technically a fruit anyway)".

I've never really liked cottage cheese or yogurt much....
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Old 05-11-2010, 01:05 PM   #204
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Thank-you my informative friend

yaaaa Cabo

i am going to miss you

avacado is a fruit?

wasnt there a funkie thread going on about fruits and veggies and someone said they are all fruits??

OH and my cruise phase was only for 2 days and well i didnt do it properly anyways

lol
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Old 05-11-2010, 01:06 PM   #205
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Dasiey have you tryed the FF cottage cheese ? i love my 2%

and i have never drank milk..ever

i use the 1/2 n 1/2 in my coffee or canned milk

I do enjoy soya milk tho
I'd rather eat cottage cheese than yogurt but when I mix the yogurt with the oat bran and cinnamon is tastes much better.
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Old 05-11-2010, 01:08 PM   #206
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when i worked at the weight loss clinic we used cottage cheese for both

protein and/or dairy on the daily tallies.
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Old 05-11-2010, 01:16 PM   #207
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I still haven't gotten my oat bran. I will look again tomorrow.

Question. ocean spray makes a diet cranberry drink sweetened
with splenda it is 10 calories do you all think its ok?
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Old 05-11-2010, 01:31 PM   #208
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I know someone said no to FF sour cream that doesn't make sence
to me. I wonder why not. Can someone find out.
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Old 05-11-2010, 01:47 PM   #209
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I know how crazy is that..ff sour cream isnt on the list of dairy
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Old 05-11-2010, 02:17 PM   #210
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craziest thing I ever heard. you can have ff yogurt but not FF sour cream.
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