Week 1 - Day 2 PP, ATTACK Diet

Now for the second of three ATTACK days.

Weigh in first, there is the first sign of weight loss, 1 kilo gone. I woke up at 3am a bit hungry so had a few spoons of vanilla forme yoghurt and was able to go back to sleep.

Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.

When feeling next hungry - 9am
3 oatbran muffins
White coffee with Natvia

When next hungry 10.30 am
3 meatballs
Pot of chamomile tea sweetened with Natvia

Lunch time meeting, so 12 noon
Chicken noodle soup.

Finish first bottle of water by noon.

When next hungry have lunch 2 pm
2 teaspoons Apple cider in water
Smoked salmon rolls
Pot herbal tea sweetened with natvia.

When next hungry 2.30 pm
Jelly and vanilla forme yoghurt.
Oatbran muffins

When next hungry 4.30 pm
150ml tub forme yoghurt

Dinner 6.30 pm
Chicken breast, seasoned and grilled.

Supper 8pm
Baked custard

9pm
150 ml forme vanilla yoghurt.
Apple cider vinegar - 2 teaspoons in water
Chicken breast fillet

Exercise
30 min stationary bike

Supper
Baked custard
http://dukaninadelaide.blogspot.com/search?q=Baked+custard

Cooking for tomorrow
Nil

Week 1 - Day 3, PP day, ATTACK Diet

Now for the last of three ATTACK days.

Weigh in first, there is another sign of weight loss, down another 1.5 kg. so that is 2.5 kg gone, or 25% of the 10kgs I wanted to loose. I know that only some of this is fat, most is fluid and the changing over of my intestinal biotica, from that which supported the high fibre of the CSIRO wellness diet (which does not work for me) to the high protein of the ATTACK stage. Need to keep drinking water to help the transition.

Measure out 1.25 litres of water to drink in the morning, and 1.25 l for the afternoon.
Take vitamin capsule.
Black coffee no sugar.

When feeling next hungry - 9.30 am
Apple cider vinegar - 2 teaspoons (dilute in water)
1 serve if Chicken noodle soup with slendier slim noodles.

When next hungry 10.30 am
2 oatbran muffins
Instant coffee with no fat milk and Natvia

Finish first bottle of water by noon.

When next hungry have lunch 12.30 pm
2 teaspoons Apple cider in water
Chicken thighs
Pot herbal tea sweetened with natvia.

When next hungry 2.30 pm
Jelly and vanilla forme yoghurt.

When next hungry 4.30 pm
150 ml Yoghurt

Dinner 6.30 pm
Apple cider vinegar - 2 teaspoons in water
Roast beef

Exercise, 30 minute stationary cycle, upper body exercises.

Supper
Baked custard
http://dukaninadelaide.blogspot.com/search?q=Baked+custard

Cooking for tomorrow
More meatballs

Shopping list for starting Dukan

Time for another Dukan intervention.

I think a 3 day Attack, and then cruise back down to a better weight for me. If I start on Monday, I can use the weekend to get organised.

Let's look at a proposed menu and a shopping list for the week ahead (3 Attack, 4 cruise = 5 Pure protein days (PP days) and 2 days where I can add in allowable (green) vegetables (PV days). These are Thursday and Saturday.

My first decision is how to have my oatbran. I prefer to have mine as a muffin as I can pre-make it. So during Attack, I will have only 2 muffins a day, then move up to 3 a day while cruising, and then 4 when stabilising.

Here is the recipe.
http://dukaninadelaide.blogspot.com.au/search?q=Muffin
I will need to make 2 dozen for the week ahead, and then freeze them.

Next is the litre of non-fat dairy per day.
I will use some in my coffee, and there is some already in the muffins.
I will make some extra jelly to go with Forme vanilla yoghurt.
http://dukaninadelaide.blogspot.com.au/2011/01/jelly.html
as that always fills me up.

On the 2 PV days I will have some rhubarb with my yoghurt (a few sticks, washed, trimmed and chopped, splinkled with natvia to taste and then in the microwave for 2 minutes). Then add Forme vanilla yoghurt.

Lunch
I will also have 2 days where I have the salmon cheese roll for lunch.
http://dukaninadelaide.blogspot.com.au/2011/05/salmon-roll.html

and 2 days with canned tuna would be good
http://dukaninadelaide.blogspot.com.au/2012/05/canned-tuna.html

and three coldest days I will have chicken noodle soup
http://dukaninadelaide.blogspot.com.au/2013/09/chicken-soup.html

Dinner
2 nights I will have poached salmon for tea
2 nights beef (roast/steak)
3 nights chicken (thigh/breast)
For the PV days I will have some broccoli, mushrooms, green beans and cauliflower
I am keen to try this eggplant and garlic recipe
http://www.dukandiet.com/weight-loss-secrets/eggplant-recipe
and I note that more coloured vegetables are now on the list like carrot, capsicum, tomato and pumpkin http://www.dukandiet.com/low-carb-diet/food-list
which will make things much easier

I will try to start each main meal with some apple cider vinegar
http://www.dukandiet.com/weight-loss-secrets/apple-cider-vinegar-for-weight-loss

Supper is baked custard, using up my egg quota
http://dukaninadelaide.blogspot.com.au/2011/03/baked-egg-custard.html

Snack foods
for PP days, mini meatballs, chicken thighs, prawns
for PV days, celery, cucumber, carrots, cherry tomatoes.

I feel full just writing it all down.

So my shopping list (or at least what I will need to check I have):
4 litres Forme vanilla yoghurt
6 flavours of Aeroplane jelly lite
200g Oatbran
baking powder
1 dozen eggs
egg whites
Rhubarb
natvia
4 pack UHT skim milk
8 packs of Slendier Spaghetti
2x100g smoked salmon
1 tub Philadelphia extra light cream cheese
Sirena tuna in springwater
tub of plain natural non-fat yoghurt
500g chicken mince
2 fillets of Atlantic salmon
1 roast beef
1 beef fillet steak
2x500g 5 star beef mince
2 x Lilydale chicken breast
4 x 600g Lilydale chicken thighs
Moroccan seasoning
dried onion flakes
celery
cucumber
broccholi
cauliflower
mushrooms
coriander
garlic paste
eggplant
garlic bulb
pepsi max
listerine breath strips
multivitamins
apple cider vinegar
balsamic vinegar
massel salt reduced chicken stock cubes

Wish me luck!

Fruity Dukan Cookies

Okay, fruity cookies may be a stretch, but they are fruit flavoured and they are small as a cookie...but probably closer to a short muffin.

This is an original recipe, but as far as I can see, it complies with the Dukan principles.All Dukanites need oatbran each and every day of every stage of the Dukan diet. This is how I have been having mine.

I make four dozen of these at a time (limit of my kitchen) and freeze them in four packs for enjoying with either a morning or afternoon tea. If you were attacking, the packs would only have 3 cookies.


First I preheat the oven and arrange the trays to cook as many batches at once as possible.

Then get the muffin trays out. To avoid sticking, I use spray oil, and then wipe with kitchen paper, so there is nothing visible left. This feels more like 'cleaning' the tray, rather than 'greasing' the tray.
Here are the ingredients:



For one batch I mix with a spoon
250g yoplait forme vanilla yoghurt
2 eggs
1/2 teaspoon baking powder
100g oatbran
1 sachet of Aeroplane light jelly crystals (provides sweetening and flavour). I like to mix it up, but try port wine, strawberry, lime, vanilla berry, mango & passionfruit ....
Once mixed, transfer, a desert spoon at a time, evenly between the cups on a 12 cup muffin tray. I then set the batch aside and then start mixing another batch in the bowl (with out washing). I have an idea that the longer these sit, the better, as the oatbran swells and takes on more of the flavour.
Here they are ready to go in the oven - mango and passion fruit, strawberry, lime and port wine flavours.




I then bake all trays at 180-200 C for 22 minutes. They spring back when touched and have a light brown appearing on some of them. I often let them cool in the trays (as I am off doing other things) and then, when cold, gently run a dinner knife around the edge to loosen before packing for storage.

Here they are ready to put into the freezer.




They freeze and defrost well, and a minute zap in the microwave will bring them from frozen to ready to eat.

Enjoy!


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Coffee muffins

This is a variation on the Dukan muffin recipe (p 161).
A weekend treat. Eat 3 for a daily dose of oatbran.

Preheat oven to 180c
I separated 4 room temperature eggs and whip whites and a pinch of salt to soft peaks. I then added a couple of teaspoons of nativa and continued beating until peaks were stiff.
To yolks add 8 tablespoons oatbran
1 220g tub of philadelphia extra light
2 desertspoons nativa granules, about
1/2 cup forme vanilla yoghurt and a rounded teaspoon of instant coffee granules. I then mixed the yolk mix with my electric beater until the coffee granules dissolved. I then folded in the egg whites and put in muffin tray and bake 30 min at 180C.





Can also fill with sweetened philadelphia.



using BlogPress from my iPad

Lamington muffins

This is a variation on the Dukan muffin recipe (p 161).
A weekend treat. Eat 3 for a daily dose of oatbran.

Preheat oven to 180c
Separate 4 eggs and whip whites stiff
To yolks add 8 tablespoons oatbran
1 220g tub of philadelphia extra light
1/2 cup granulated splenda
1 tablespoon cocoa
1 capful of coconut essence
1/2 cup forme vanilla yoghurt

Mix together and then fold in whites and put in muffin tray and bake 30 min.

They are a 7/10, but I like to slice these in half and fill with sweetened philadelphia extra light making them an 8/10.