Day 8 - PV

BREAKFAST: half a small can of tuna and eggwhite omelet with carrots and bellpepper with turmeric, pepper, garlic power and italian herbs and oatmeal porridge with unsweetened cocoa 

LUNCH: 1 tilapia fish head with carrots

DINNER: small serving of seafood curry with meatball 

M. SNACK: 1 tilapia fish head with carrots and meatball, gelatin with skim milk and splenda

EXERCISE: 45 mins brisk walking

WEIGHT:

Thai Chicken Patties With Spring Onion And Chive Dip

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Have some chicken leftovers or pre-cooked chicken in the fridge? Then treat yourself to this delicious recipe for Dukan-friendly Thai chicken patties served with a spring onion and chive dip. They take next to nothing to prepare and, just like most of the recipes in this section of the site, they can be served on their own during the Attack Phase and PP days or simply combined with vegetables on P+V days. You can prepare them in the evening to take them with you to work the following day however you might need to pop them into the microwave for a minute or so as the chicken tends to get a little dry.

Ingredients (Serves 2)

For the chicken patties:
350g of cooked chicken (you can use leftovers, buy it ready from the fridge counter at the supermarket or simply cook two large chicken breasts in stock before starting the recipe)
1 garlic clove, chopped
1 green chilli, roughly chopped
1 small piece of fresh ginger, peeled and chopped
Half a red onion, chopped (alternatively, you can also use spring onions)
4 tablespoons of fresh coriander

For the dip:
250g of 0% fat Greek yoghurt
2 tasblespoons of fresh chives, chopped
3 spring onions, chopped
A splash of lemon juice
Salt and black pepper

Let’s get cooking

1. To make the dip, simply use a hand blender or food processor to mix all the ingredients together and season to taste. Then transfer into a small bowl, cover with cling film and keep refrigerated until time to dish up
2. To make the Thai patties, simply place all ingredients in a food processor and blend until they have all mixed together
3. Use your hand to shape the mixture into six small cakes
4. Lighly grease a non-stick pan, heat it up and gently cook the chicken patties until they start turning golden brown. Because the chicken is already cooked, they only need a few minutes on each side, just to bring all the flavours together
5. Serve with the Greek yoghurt dip

More Dukan Cruise Phase 101

How Long Should The Cruise Phase Last?

The rule is very simple: follow the Cruise Phase until you reach your target weight.
I just wanted to point out that, if from time to time any diet slip ups should occur, there will be no need to start all over again from the first stage. No “bad day” will wreck your diet. Just carry on with the Cruise Phase as normal and you’ll see how forgiving the scales will be after a few days of PP and PV.
To find out more on how often you should be monitoring your progress, take a look at our blog post titled “How Often Should I Weigh Myself on the Dukan Diet?“.

Dukan Diet Cruise Phase Menu Example And Meal Plan (7 Days)

We have created the Cruise Phase menu example and meal plan below just to show you how easy it is to keep your diet varied and enjoy different foods while still following the Dukan plan to the letter:

Day 1 (P+V)
Breakfast: Hot drink with skimmed milk and sweetener, Italian style tomato eggs
Lunch: Chicken Greek salad
Snack: Celery sticks with low fat cream cheese
Dinner: Chilli chicken and red pepper fajitas with spicy oat bran galette

Day 2 (PP)
Breakfast: Hot drink with skimmed milk and sweetener, low fat ham omelette
Lunch: Spanish style seafood lunch
Snack: Fat-free yoghurt
Dinner: Spicy Cajun turkey mini burgers

Day 3 (P+V)
Breakfast: Hot drink with skimmed milk and sweetener, turkey bacon rashers with roasted mushrooms
Lunch: Oat bran galette sandwich with ham and tomato
Snack: Crab sticks
Dinner: Turkey chilli con mushrooms

Day 4 (PP)
Breakfast: Hot drink with skimmed milk and sweetener, fat free yoghurt with goji berries
Lunch: Indian spicy omelette
Snack: Dukan coffee frappuccino, sugar-free jelly
Dinner: Sea bass fillets with herbed oat bran crust

Day 5 (P+V)
Breakfast: Hot drink with skimmed milk and sweetener, spinach and lime frittata
Lunch: No cream asparagus soup
Snack: Carrot sticks with cream cheese
Dinner: Chicken, mushroom and pepper casserole

Day 6 (PP)
Breakfast: Hot drink with skimmed milk and sweetener, roast turkey slices with cottage cheese
Lunch: Oat bran galette sandwich with cream cheese, roast beef and black pepper
Snack: Homemade sugar-free fat-free frozen yoghurt
Dinner: Super quick all spice salmon

Day 7 (P+V)
Breakfast: Hot drink with skimmed milk and sweetener, full English breakfast Dukan style
Lunch: Dukan prawn cocktail
Snack: Fat free yoghurt with oat bran
Dinner: Ginger and chilli roast chicken with green salad

The official 100 Eat As Much As You Want Foods list

Yes. Dukan dieters can eat this as long as it fills you up! 

MEAT AND OFFAL

Beefsteak, breasola/air-dried/wind dried beef, calf's liver, Fat reduced bacon, fillet of beef, game, kidney, pre-cooked ham slices (without any fat or rind), rabbit, roast beef, rumpsteak, sirloin steak, tongue, veal chop, veal escalope


POULTRY

Chicken, chicken liver, guinea fowl, ostrich, pigeon, poussin, pre cooked chicken and turkey slices, quail, turkey


FISH

Bass, cod, seafood sticks, dab/lemon sole, dover sole, grey mullet, haddock/smoked haddok, hake, halibut/smoked halibut, herring, mackerel, monkfish, plaice, pollock/coley, red mullet, salmon/smoked salmon, sardines, sea bream, skate, swordfish, trout (rainbow and salmon), tuna, turbot, whiting

SEAFOOD

Calamari/squid, clams, cockles, crab, crayfish/crawfish, dublin bay prawns, lobster, mussels, prawns/shrimps, oysters, scallops, whelks.

EGGS

Hen's eggs, quail's eggs

DAIRY PRODUCTS

Cottage cheese (low fat), fat free fromage frais, fat free Greek yogurt, fat free yoghurt, Quark (low fat), skimmed milk


VEGETABLE "PROTEINS"

Konjac, oat bran, tofu

VEGETABLES


Artichoke (globe), asparagus, aubergine, beetroot, broccoli, Brussel sprouts, cabbage, carrot, cauliflower, celery/celeriac, chicory, courgette, cucumber, fennel, French beans, kohlrabi, lamb's lettuce, leek, lettuce, mushrooms, onion, palm hearts, peppers, pumpkin, radish, rhubarb, soya bean sprouts, spinach, tomato

From the “member section” of your online coaching space, you can access all the nutritional properties of each one of these 100 at will ingredients, as well as numerous cooking recipes that include these ingredients to create a Dukan Diet meal plan you will enjoy. 
You can also look up all the information pertaining to tolerated ingredients.



These are some of the many features available to members of our online coaching website at www.dukandiet.co.uk  it features effective Dukan Diet tips, recipes and many more! 
To subscribe, Calculate your True weight, get Dukan Diet tips  and discover your personalised weight-loss programme!

Sample Cruise Phase Menu

MondayPV

Breakfast

• Warm drinkLemon Zest Pancakes

Lunch

• Turkey mince patties
• Crystal Light Yogurt
• Low fat yoghurt

Tea

• Deviled Eggs
• Fizzy Pops

Dinner

• Red Thai Beefburgers
  
  

  TuesdayPP

  Breakfast

  • Fried Eggs with Sliced Ham

  Lunch

  • Roast Chicken

  Tea

  • Tea or coffee without sugar
  • Heart shaped muffins

  Dinner

  • Mustard Salmon
    AND SO ON AND SO FORTH!!!

Cruise Phase 101

Cruise Phase

Once you finished the Attack Phase the next goal is to achieve your target weight. This is done while on the Cruise Phase – an alternating rhythm of pure protein days and vegetable & protein days.

A healthy weight loss is about two pounds per week. It can seem slow after a successful attack phase, however this speed is better for long term results – for example your skin has time to shrink not leaving empty flabs behind.

Cruise Phase Rhythms

• 5PP + 5PV
  The original rhythm alternating every five days. However as five days is a long time it is considered to be tougher to follow and requires higher motivation.
• 1PP + 1PV
  Dr. Dukan now prefers the one day rhythm, as it often has similar effects to the 5/5 one, while it is easier on the dieter.
• 2PP + 5PV
  This rhythm is better for people who are older, and/or weaker and don’t have many pounds to lose. The weight loss will be slower using this method though than the other two above.

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.

Tomorrow I advance to CRUISE PHASE!!!

I am so excited about this!!!
My attack phase was successful! I cheated a little with Figaro pesto pasta, (just because it tasted so good) some KFC wrap, but I never had any rice and bread, and my weightloss was stready. I feel so happy!!!
From 225 lbs I am now at 213 lbs!!!
Attack phase was the most difficult because there's a lot of self control and prepping and mind conditioning going on and I am NEVER GOING BACK THERE! It's hard!!!
I must admit though that this was way easier than my first attempt at Dukan because:

1. I had support at home! My papa and cousin cook for me! I request PP meals like paksiw and steamed fish to be cooked and voila! Instant diet food!

2. I don't scrimp on deserts. I make my own Dukan friendly deserts - yogurt and a bit of honey. I turn my oatbran porridge into instant Champorado! Just buy unsweetened cocoa. I also made dukan friendly gelatin - gelatin, splenda and skim milk!

3. I exercise everyday! Dukan manuals say just do brisk walking for 20 minutes per day but I do much more than that. I have fun doing aerobics and freestyle dancing up to an hour and a half!

4. I take Metformin whenever I cheat a little and know there is sugar in what I ate.

5. I sometimes buy fastfood take a bite and throw the entire thing away! Sometimes what I really need is a bite and smell the burger! Pathetic!

6. I have accepted that this is not just a diet but a lifestyle change.Some people actually undergo lifetime diets  and stick to it forever. And it's not so sad. They had to do it because they need it for their health or just for the sake of fitness and there is nothing wrong with that at all. It can be quite fashionable too, to have a lifetime diet. One thing that kept me going is thinking that this is my lot, this is the card that I was dealt, i am fat and have weight loss issues, and now I accept it, so now what do I do about it? It's not so unfair. Even the slim ones have to deal with something. Nobody is perfect, but one can improve oneself.

7. Dukan Diet says you can eat as much as long as you are full (and as long as the food is among the allowed food). But how can I make my diet filling and at the same time, not to cost as much especially when I am not at home? I choose to eat parts/food that can be filling and satisfying like chicken breast, fillet of fish and slab of meat. I also throw away the egg yolk and make like an eggwhite omelet and use like 5 eggs. And it's OK. As long as it's filling.

So there you have it, just needed to make this 30 second little dance for my small victory. I am happy I can gorge on veggies na! But I have to stick to my PP and PV alternate rule! Will make this happen!!!

Day 7 May 29

BREAKFAST: none

LUNCH: beef with mushroom and 1 fillet relleno bangus

DINNER: two slabs grilled porkchop!

SNACK: oatbran porridge with skim milk, splenda and unsweetened chocolate. hot chocolate (Goya unsweetened, skim milk and splenda)

EXERCISE: 45 mins dance and jog

CHEAT: buko juice!!!

WEIGHT: 95 kg!!!

TOMORROW I GET TO EAT VEGGIES!!! IT'S A PV DAY!!!

Change your mindset

The U.S. population, according to the Centers for Disease Control, is increasingly becoming obese.  The CDC reports that currently, 35.7% of adults are obese.  And children are also affected– in 2011, nearly 18% of all children between the ages of 6-11 were obese.*

*Source:  Centers of Disease Control, http://www.cdc.gov/obesity/data/adult.html

While much attention is placed on diet, nutrition and exercise to combat obesity, the initial driver of the problem is the individual’s mindset.  There needs to be more studies on how people develop unhealthy eating habits and how those habits can be eliminated.  The key to solving obesity involves using ways to re-train the mind to adopt healthier routines.

If you are obese or overweight and desire to be leaner and more fit, do not start any diet without first addressing your mindset.  Your thinking patterns are essentially the software that controls your behavior.  They determine how you react when you feel hungry and when you are confronted with food.  It doesn’t make sense to go on a diet without “re-booting” your subconscious mind and eliminating unhealthy habits that reside there.   One can attempt to go on a diet and try to eat healthy, which can work for a while, but this  behavior is driven by the conscious mind and takes effort that is unsustainable.   It’s like holding your breath–eventually you have to come up for air.   You will fall back into your old habits and return to where you began.

So, how does one re-boot his mindset?  The answer:  do behavioral modification exercises.   Just like weight training exercises can rebuild the body’s muscles, various forms of behavioral modification exercises can gradually reshape the subconscious mind into one that drives healthy behaviors instead of unhealthy ones.  While you should not rely exclusively on your conscious mind for behavioral change, you can still use it to reprogram your subconscious mind.

The first mental exercise to help control overeating is the Staged Will Power Exercise.   Place one of your favorite unhealthy vice foods on your kitchen table, sit down in front of it, and stare at it for five minutes.   Resist the temptation to eat it (this is the challenging part of the mental exercise) then, throw it away (make sure it gets soiled so you cannot retrieve it and eat later) and eat an alternative healthy food like a small handful of toasted almonds and raisins.   When you throw away the unhealthy vice food, you will experience a feeling of alarm as it will be a situation entirely foreign to your subconscious mind.

Force yourself to weather this storm of protest and follow through with the exercise.  Repeat this routine every day for a few weeks.  It will require wasting food, but think of it as the cost of reprogramming your subconscious mind.  What you are doing is planting a seed in your subconscious that tells it you have a choice when faced with tempting foods; that you do not have to automatically reach for it whenever you see it, and that you do fine by avoiding it.  Keep doing this exercise with the main vice foods that you tend to overeat (cake, pies, cookies, potato chips, ice cream, etc.), and that thought seed will grow into a new, healthier habit that will displace your old unhealthy habit.

Another mental exercise to reprogram your subconscious mind is the Break the Momentum Technique.  When you are about to eat a meal, a number of primitive physiological events occur that encourage you to overeat.   It starts with the body’s secretion of the hormone ghrelin, which occurs primarily in the stomach, intestines, and pancreas.   This is the hormone responsible for the feeling of hunger.  Secondly, your mood elevates, as your body senses it is about to be nourished.  Then, you start salivating.  Saliva is your body’s first digestive response, along with chewing.  Next, your stomach may start contracting (the hunger growl).  It is anticipating food and is getting ready to churn it to aid in digestion.  When you are at this stage, it is like a locomotive gaining steam–when it goes into full speed, it is difficult to stop.

Here is where the Break the Momentum Technique comes in:  five minutes into your meal, force yourself to stop eating for the next five minutes.  It will be difficult at first, as those physiological effects are in full swing encouraging you to eat as much as you can.  By forcing yourself to temporarily stop, you slow down the momentum of these physiological events and the urge to eat is dampened.  This gives you more control over how much of the meal you want to eat.  Also, after five minutes your dinner plate is in disarray  so the food loses some of its visual appeal; and of course, it  gets a little colder, which further dampens the food’s appeal.  At this point, you are more aware to eat for nutrition, not for pleasure.  You are less likely to overeat.  When you resume, chew your food slowly.  You will feel fuller sooner, and levels of leptin will rise.  Leptin is the counter hormone to ghrelin that creates the feeling of satiety.

To summarize, in order to lose weight permanently, one must focus on changing his eating habits by reprogramming the subconscious mind.   The way to accomplish this is to do behavioral modification exercises repeatedly to weaken deep-rooted unhealthy thinking patterns.  Your subconscious mind will then drive healthier eating habits which eventually leads to permanent weight loss and optimum health.

For more actionable information on weight loss and optimum health, visit WeightLossMavens.com.

Day 6. Tuesday May 28

BREAKFAST: tuna and egg. oatmeal porridge with splenda skim milk and cinnamon

LUNCH: 2 bbq sticks and batchoy (soup and half egg only)

DINNER: pork siomai 12 pieces! (what is hungrrryyy)

EXERCISE: 1 hour and 30 mins dance and jog

WEIGHT: 96 kg still! but it's fine

It's a lifestyle change

home gym day

inspire me

Day 5

BREAKFAST: none

LUNCH: paksiw galunggong, 2 eggwhites,  1 small shrimp

SNACK: oatmeal porridge with splenda and skim milk

DINNER: sinampalukan manok chicken breast

EXERCISE: 30 mins aerobics

CHEAT: 1 oreo

WEIGHT: 96 kg!!!!

Day 4

SUN: May 26, 2013 

BREAKFAST: oatbran porridge with skim milk and splenda.coffee with skim milk and splenda

LUNCH: leftover chicken afritada and eggwhite omelet plus two steamed small shrimps

DINNER: Peri peri rappas chicken wrap and really tiny small serving of pesto pasta

EXERCISE: 1 hour and thirty minutes dance and aerobics

CHEAT: Figaro iced coffee

WEIGHT: will have to weigh tomorrow

Day 3

This is not my proudest moment but still, gotta list everything down!

SAT: May 25, 2013 

BREAKFAST: oatbran porridge with skim milk and splenda.coffee with skim milk and splenda

LUNCH: chicken breast afritada

SNACK: Max's chicken (no rice) and lumpiang sariwa (cant help it!!!)

DINNER: chicken breast afritada with eggwhite omelet

EXERCISE: walked around the mall. does that count?

CHEAT: caramel machiato and half red velvet slice 

WEIGHT: 98kg huhu it went up!!! gotta make it up tomorrow 

Day 2

FRIDAY: May 24, 2013 

BREAKFAST: oatbran porridge with skim milk and splenda.coffee with skim milk and splenda

LUNCH: 1 tilapia fish head and 1 chicken breast with turmeric, curry power and garlic powder with yogurt and garlic sauce

DINNER: party food no rice all meat no fat from lechon haha (LC farewell party)

EXERCISE: 30 minutes dance and aerobics

STARTING WEIGHT: 96kg

Dukan Diet 101

During the ‘Attack Phase’ of the Dukan diet you eat predominantly protein-rich foods that are also reasonably low in fat.

Dukan Attack Phase – What can I eat?

·                Lean beef

·                Veal

·                Rabbit

·                Offal

·                Chicken

·                Turkey

·                Lean ham

·                All fish (you can still include oil-rich fish as these contain heart-healthy omega-3 fats)

·                Seafood

·                Eggs

·                Fat-free natural and flavoured yogurt (but not fruit yoghurt as these contain fruit or fruit puree)

·                Fat-free fromage frais

·                Quark

·                Cottage cheese

·                Skimmed milk

There’s a list of 72 foods to choose from.

During the Dukan Attack Phase foods should be cooked without any added fat so grilling or roasting is best.

In addition, you can use spices, lemon zest, soy sauce, herbs, garlic, vinegar, onions, shallots, gherkins and mustard to add flavour.

Plus, you should also have 11/2tbsp oat bran a day to help fill you up (Dr Dukan recommends using it to make a ‘galette’ where you mix it with fat-free fromage frais or quark, egg and artificial sweetener and then cook it like a pancake).

You must also have at least 1.5 litres of water every day – you can use this to make tea, herbal tea or coffee.

Dukan Attack Phase – Off limits

During the attack phase, everything else is off limits, including other sources of higher-fat protein.

Foods such as

·                Pork

·                Lamb

·                Fatty beef

·                Mutton

·                Duck

·                Goose

·                Fat-containing dairy products such as cheese

·                Beans and lentils

How much can I eat?

During this phase, you can eat as much as you want in any combination and at any time of day.

You should follow this phase for one to 10 days depending on how much weight you have to lose. If you have less than 10lb, do it for one day; less than 20lb then three days; 20–40lb then five days; and more than 40lb then seven to 10 days, although you should seek medical advice first.

It’s absolutely essential that you stick to this diet precisely. Dr Dukan suggests just one tiny lapse will be like putting a needle in a balloon – all the benefits will instantly disappear and you’ll need to start all over again. The advice: don’t cheat at all.

Typical day’s diet during the Attack Phase

Breakfast

1 pot fat-free fruit flavoured yoghurt and 1 boiled egg.

Mid morning

Few slices of turkey.

Lunch

Fat-free cottage cheese with grilled chicken breast.

Mid afternoon

1 pot fat-free fruit flavoured yoghurt.

Dinner

Grilled tuna steak with 1 poached egg.

Plus

·                150ml skimmed milk for drinks

·                11/2tbsp oat bran