Will be Away for a While

Tomorrow morning I will be traveling to Cephalonia
and this is the view I will have from my bedroom window, the beautiful blue Ionian Sea and
Ithaca in the horizon..

Will be on Dukan..if I get a chance I'll drop a
line...so happy summer holidays to all.

Single Day Calorie Differential

Calories
	Eaten	898
	BMR*	1,942
	Exercise	95
	Total Burned	2,037
	Differential	-1,139

Two Months..on DUKAN

Today I'm 2 months on Dukan and I must confess I like it.
Although at first I was a bit skeptical about this diet, and  I rotated around the PP PV days on Cruise Phase until I think I've come up with the ideal ratio for me.

PP2 PV4

PP days are not that difficult but I worry about the healthy part and at my age I have to watch my calcium and fiber nutrients. So I'm feeling a lot better...and the weight is going down hill...HOORAY!!

So I'm  7 plus kgs (15.6 lbs) lighter...and feeling good.

Tzatziki a Summer Must

This greek classical dip is ideal for Dukaneers. You can have it with grilled burgers, steaks and chicken, as a dressing with salads, and delicious with grilled veggies like eggplants, courgettes, and peppers.
Each serving is about 2 tbspn, Check the recipe page as have included recipe there.
It's suitable with PV on Cruise Phase and next Dukan phases. It helps to increase our daily calcium intake and it's only about 9 calories per serving.

Enjoy,,,

Goji berries and Dukan Diet

Superfood, and a great source of FIBER ....which esspecially during the Attack Phase and on PP days during the Cruise Phase is very difficult to obtain. Discovered it on a site about Dukan diet where I was trying to find ways of increasing my fiber intake,
Following article
--------
In the Attack Phase and on PP days in the Cruise Phase you are allowed one tablespoon each day. This increases to two tablespoons on PV days and when you reach Consolidation you can have up to three tablespoons daily.
Goji berries are considered by many to be a “super food” because of their high nutritional content and their amazing ORAC value but an ounce of goji berries also contains around 3 grams of fiber. The ORAC (Oxygen Radical Absorbance Capacity) value measures the foods antioxidant level and goji berries have the highest value discovered so far.
Antioxidants help prevent the damage caused to the cells in our bodies from free radicals. These free radicals damage the DNA causing the cell to grow abnormally. The health benefits of goji berries are:

• Prevention of cancer

• Protection from heart disease

• A stronger immune system

• Reduced cholesterol levels

• A boost to your brain and eyesight

• An anti-aging benefit that may protect from age-related illnesses such as Alzheimer’s

There are also some studies that show goji berries provide a general feel good feeling and help you sleep better too.

Cruise phase PP PV

Trying different PP PV patterns to see what suits me more, as have seen that 3 days of each is lowering my nutrients to much and need to keep a healthier program
PV days are more important. as then you're able to cover most of our daily nutrients, although I'm having problems with fiber nutrients.
Need to add more Mushrooms, tomatoes, broccoli, green peas and carrots(at least 2 a day)

So I'll try the PP1 PV2 ...and see how it goes.

Day 50 ....climbing down that ladder

Another 200g down...96.800kg...total loss in 50 days 5.500 kgs
converted to lbs   I am 213lbs and have lost 12.1 lbs...  I must admit it looks better in pounds,the loss I mean, because the weight is way there up high still.
My BMI is still obese at 36.4.

Well I have a feeling that things are going too...slow..need to put more excercise in my daily routine/

Calcium

Calcium is very important esspecially at my age , bones must be kept healthy and because dieting can cause problems,.So I enhanced in my daily diet  fortified with calcium milk and yogurt.
Spreading it over the day I can get the best results, because if you take one large amount your body can only absorb half of it. So divide the anount you want in smaller batches.

Day 46..Cruise phase (missing my Carbs......)

I have hit the 97 kgs...now to break that. On my 2nd day PP ..made some Red Thai Chicken Curry and enjoyed it although it was missing the rice,,to be honest I'm missing my Carbs..

I know that a low carb diet as is the Dukan can be unhealthy in the long run, but I'm giving myself small goals to look forward to , this way it keeps me motivated, So when I reach my 90 kgs,I'll treat myself to a  day with carbs
....Carb / Fat / Protein Breakdown

• Fats 22.5%
• Carbohydrates 23.9%
• Proteins 53.6%

This Today's intake a PP

---------------------------------------------

New Progress

Day  44-   Scale today went ton 97.1 kgs  that's down 300g......
                         Slow but at .least it's going downwards.

Today being Sunday and Father's Day I planned a more elaborate plate.
So if you check my daily meals you'll see how many nutrients and calories I had which were all under the allowed.

Breakfast - 1 Dukan pancake spread with cream cheese and a slice of lean ham
                   coffee with milk

Lunch - Grilled Chicken Breast served with tomati sauce and cream of mushroom sauce and a big
              green salad with a little olive oil and balsamic.
             One no sugar no fat crem caramel for dessert

Dinner - A plate of green lettuce with low fat cottage cheese
                One  Jelly Pudding for dessert

all day had Iced tea about 1.5 lt plus extra water

Great meal under 1000 calories

New Products that help my Sweet Cravings

Discovered this new product that really helps with sweet cravings. Afternoons were really getting bad as using artificial sweetners and Zero Cola would only make my sweet cravings even worse.
New generation of Desserts without
sugar and with low Glycemic Index.
This really helps as you have your sweet and then you feel satisfied without needing more later on.
No sugar
Low Fat
With Fibre
Limited Calories
Not all product are Dukan eg. Cakes but jellies, cren caramels, chocolate and sweetners are,

will chexk to see were else in the world it\s available

Day 41 Cruise Phase 3rd PP day

Well this is my 3rd day PP....must admit that PP (all protein) days are getting quite difficult.
Scale read   minus 100g today....total 97.300 kgs.
Although weight seems to move at a snail pace. I am  glad to say that cm(centimeters) are shrinking quite quickly...
Waist was 110 cm  today 104 cm that  is 6 cm off.
Hips were 126cm   today 124 cm that is  2 cm off.

That's nearly one size down.......so let's hold on ...

DAY 39....Cruise Phase (PP)

Still at 97.4 kgs

Today on PP day, The scale just doesn't want to go down. So today I started walking (ssh...I hadn't done that ), hopefully I'll see some change as I do keep good track of what I'm eating.

I made Turkey Burgers for lunch from the Dukan Diet Recipes Blog, which were DELICIOUS....
Had 2 burgers for lunch and one for dinner...served it with a dollop of low-fat cottage cheese..

Lots of water...and no hunger urgers  that's the nice thing about Dukan.

Day 35 PP3 PV3

1st day on PV....I really enjoy PV days as I love my salad. Although I was busy today had a very light lunch, but made a big green salad with mozzarella and tomato..and a balsamic vinegar as dressing.
I had aboutt 700ml water, 1 frappe/1 coffee and 1 zero all about 1200ml....

Day 34 .... Slowly but Surely

Well after some days I finally saw that scale reading go down....700g..Hurray!!!!!

I'm keeping my water take up..it's  hot now anyway, and cruising with PP3 PV3
I feel easy with  the 3 day period.

Well let's hope it works ......

Day 32 on PP (protein only)

     The following diagram shows my Nutrient  intake for today. Obviosly Dukan is not all that healthy as a recommended diagram is shown parallel.

One Month on Dukan

The scale this morning still read 98.10 kgs..total loss this month 4.20 kgs.
I was expecting a lot more been the begining of the diet and we tend to lose more liquids but anyway I won't give up...it is a LOSS..
So I will monitor a little closer my intakes and check on Daily calorie to avoid going overboard as can very much happen with dukan.\

B//fast  -  1 boiled rgg and coffee with no-fat milk

Lunch -  Pastry free (crustless) zuchini blossom quiche

Dinner - 100g Cottage cheese 2.2% fat

water intake over 2lt  ...(1 jug iced tea with mint)

Wenching with a glass of Iced tea

We are officially into summer and these hot days have arrived and
what is better than a cold long glass of iced tea.

Having to drink about 2 liters of liquids a day, this drink makes
it easy amd refreshing. I make a large jug of fresh tea every morning amf this will last me for the day. Check how to make it in my recipe page.

Portuguese Style Piri Piri Chicken

(Serves 4)

4 skinless chicken breast fillets or 8 skinless chick drumsticks
Juice of half a lemon
Juice of half a lime
2 cloves garlic, finely chopped
2 teaspoons crushed chillies
1teaspoon paprika
1 teaspoon oregano
¼ cup cider vinegar
Salt and black pepper

Place the chicken, chillies, garlic, lemon juice, paprika, oregano and vinegar in a bowl and mix together. Season with salt and black pepper. Let the chicken marinade in the fridge over night if possible.

To cook the chicken, light the barbeque and wait until the flames have died down and/or the coals have turned white before you start cooking. Place the chicken on the barbeque, turning every now and then to ensure the chicken cooks evenly, this will take about 25-30 minutes.

Once cooked, squeeze the juice of half a lime over the chicken and serve.

Tip: This dish goes well with plain yoghurt

Tip: During the Cruise Phase, why not serve with a green salad or some Tzatziki Dip?

Recipe borrowed from Dukan diet and recipes blog

Cruise phase --15thMay 5PP-5PV

15th May  Sunday...5PP
The last 5 PV days were very easy...it;s terrific keeping to your allowed foods and eating as much as you want.,,Filling your stomach with lot's of green salad gives you the sense of fullness and adding one good portion of protein you have no hunger feelings at all.
Weighed myself this morning ...99.9 kgs...broke the 100 mark..Hooray!!

Meal Plan for 5PP days
B/fast - 1 boiled egg  - 2tbspn oat bran with 2 tbspn low-fat milk and coffee
Lunch - Baked chicken breast with low-fat mayo (chicken will be placed with fish at alternative days)
Snack - ice cream 0% sugar 0%fat
Dinner - same as lunch

1st Day "Cruise Phase" 10th May

Well I jumped onto my scale this morning only to discover that I hadn't lost  a gram...sinse yesterday oops!!

Ok so here I go onto "cruise phase"/.....

Vegetable and Protein days

Allowed vegetables include:

• Artichoke
• Asparagus
• Aubergine
• Broccoli
• Cabbage, Cauliflower, Brussel sprouts
• Celery
• Chicory
• Courgette
• Cucumber
• Fennel
• French beans
• Leeks
• Mushrooms
• Onion
• Peppers
• Pumpkin
• Radish
• Salad leaves
• Sorrel
• Soya beans
• Spinach
• Swede
• Swiss chard
• Tomatoes
• Turnip

Allowed in moderation are carrots and beetroot.

Cruise Phase Diet Rules

You can now increase the oat bran intake to 2 tablespoons per day.
Another suggested change is increasing from 20 minutes of exercise to 30 minutes of brisk walking per day.
Just because you are allowed vegetables do not eliminate protein produce from a PV day. After all it is called Protein & Vegetables not Pure Vegetables for a reason.

5th MAY 2011 STARTED

Although diagram shows 09th May ..I started the "Attack Phase" on Thursday 05th May...

So today 09th May is my 5th day....and weighed myself.....100..6 kgs.....

Whow!!!! Lost 1.700 kgs..........as had started with 102.3...

I'll stick to "Attack Phase" for one more day...

Attack Phase

Allowed Foods
■Lean beef, veal or rabbit (mince under 10%, avoid ribs)
■Chicken and turkey (except skin and outside part of the wings)
■Ham (low fat and lean)
■Beef, veal, or chicken liver
■Any fish (except canned in oil or sauce)
■Shellfish and crustaceans
■Eggs (up to two per day, unlimited egg whites but watch the yolks if you have high cholesterol)
■Dairy products (low fat, below 5% fat)
■Sweeteners (except fructose based), vinegar, mustard, spices, herbs, garlic, onion (as spice), lemon juice (only as spice, not for drinking), sugar free natural ketchup (in moderation), sugar free chewing gum

My Journey Begins

Your True Weight is 66.32 kg. It is a little bit higher than the desired weight you indicated. But it's your true weight, a weight that you can attain and maintain. Let’s start here.

If you start your diet today you will weigh 66.3 kg on the 01/18/2012



You will have to follow 3 phases of Dukan Diet method, and in 611 days you will reach and permanently stabilize your new weight.