Tonight we're gonna diet like it's 2009 - Dukan!

[KateMiddletonsBodyDouble]

Several years ago I lost nearly 2 stone on Dukan. I was naughty though and didn't carry on with the Consolidation and Stabilisation phases, and definitely not eaten well over the past year, so gradually I've put back on again.

So I've resolved to start over, and do it properly this time! I've started this thread mainly for myself, I realise most people prefer Keto these days and Dukan is very 10 years ago! But if anyone fancies joining they'd be v welcome.

I'm starting with 3 days Attack on Monday.

Oh 1.4% is fine!
In the book he says 10% or below for steak is OK, so that's my rule of thumb for anything (although they also allow oily fish and I discovered recently that mackerel is over 20% so not sure how that works?!)
Honestly once you get into the swing of it with the bread you can do it quickly. Although I'll admit I have never made any of the muffins etc which I bet are lovely!

I'm on a FB group called "Dukan Learning" & it says on there (somewhere) that the reason for the higher fat tolerance with fish is because oily fish is a great source of healthy 3 omega fat. Good for all sorts of things in the body & often lacking in any standard Western diet, let alone a weight loss diet.

Morning all, Friday weigh-in time...
SW 11st 8lbs
CW 10st 12lbs
Interim target weight 10st 9lbs

Pretty happy with the weight loss over the last 7 days, I've done a few extra PP days this week so I can do 2PV days over the weekend. Hoping to make some soup today as it's getting a bit chillier here!
Fingers crossed I've seen the back of 11st now, new interim target 10st 9 (only 3 lbs away!!) which would see me out of the overweight BMI band.
Hope all is well for anyone still going!

Morning!
Today's weight: 10st 5.2 (was 10st 4.2 yesterday but I ate quite a lot yesterday as we were out for the day, walked a pretty long way & I needed the extra. It'll probably disappear once I've... finished digesting it.)
I've decided my interim goal weight is 9st 10lb, because a) it's comfortably a few pounds into the healthy BMI range for me, & it's approximately halfway between my SW & my final GW of approximately 8st 7lb ish. I will settle for 9st though if I can pair it with improved physical fitness & muscle tone.

I'm on a PP day today. I had a delivery of fresh frozen plaice & haddock last week, a kilo of each, so I'll do something with a piece of that tonight. Maybe I'll try out one of the (many) recipes that use oatbran as a sort of breadcrumb coating.

I've just bought some of this cocoa powder, I saw it several days ago but it was £9.99, it's currently £7.99. Not sure what the usual highest / lowest price is.

Good morning, weekly weigh in:
SW: I've realised I actually wrote it wrong in my post above, I was looking at my weight tracker app & apparently I was 10st 12.6lb when I started this diet.
CW: 10st 2.8 (was slightly lower yesterday but my period is due)
GW: 8st 7 - 9st ish.

I have a migraine today. I often don't eat much because of the nausea. Must drink plenty though. Am still on asthma steroids so my usual remedy of trying to sleep through it probably won't work, as the steroids cause horrendous insomnia, I've barely slept for the past week.

Hope all is well for anyone else still persevering with this.

Well done @EatSleepReplete !!
That cocoa powder looks great!!
SW 11st 8
CW 10st 10.5
Interim tgt 10st 9

Another 1.5lbs down this week, quite pleased with that. Will be delighted to get below 150lbs, hopefully that will be next week.

I've got a full week of work conference coming up soon which I'm wondering how to handle - will be lots of dinners, sandwich lunches with not a lot of choice etc. Think I'll just have to accept it won't be a great week but do as much as I can to at least stick to PV. Any tips welcome!

Well done on the continuing loss, you’re really close to your interim target! Are you going to give yourself any kind of reward? I’m going to buy something lovely, IDK what yet. Got loads of Boots points saved up.

For this week, could you take packed lunches etc & tell them you have to stick to a special diet so you can just bring your own?

The cocoa powder is ok - the chocolate flavour isn’t very strong TBH, I can understand why it’s got mixed reviews on Amazon. I don’t mind it but I think if people expect it to taste the same as normal cocoa powder (full fat & full carb) they would obviously be disappointed.

I've been trying out a couple of dessert-ish recipes from the Dukan Facebook groups. Found a really good “cheesecake” sort of thing, I didn’t even use the sweetener as I generally don’t like it & it was fine. Sort of halfway between a cheesecake & a cake.

m.facebook.com/groups/228201113925081/permalink/2923640234381142/

This is the recipe for the Dukan cheesecake. It doesn't specify on the instructions but the spoonfuls are rounded/gently heaped. There is another really useful recipe on the group, for "milk bread" that you can make in just a few minutes if you have a stick blender & microwave. Useful on a PP day, be careful not to overcook it though or it goes brittle & squeaky like polystyrene.

Meant to say, the spoonfuls for the milk bread are rounded too. Or you'll end up with a pancake... (I made that error the first time I did it!)

Oooh I’ve just had a look and might join you! You’ve done amazingly well op

Welcome @TabithaTittlemouse ! Have a look on Facebook, there are a couple of groups that have lots of recipes. Also, if you're a member of your library, see if you can borrow a Dukan cookbook (I had to order one in). Much cheaper than buying it outright if you're only just trying this out for the first time. I'd buy it now but I always think a new cookbook is a risk if you can't have a good nosy through it in the shop.

@EatSleepReplete would you mind copying the cheesecake recipe please if you get a moment? I'm not on fb so I can't see it via the link 🙁I'm not a massive dessert person (flavoured yoghurts are enough for me) but I do love a cheesecake. It's the carbs I miss but the dukan bread I posted upthread keeps me going.

Haha I hadn't thought of a present to myself!! I might do that when I get to 10.5 stone, I still feel quite fat atm tbh, so I think I'll keep my incentive going for another 5lbs!! What are you going to get yourself from Boots?

Welcome @TabithaTittlemouse !
I second getting yourself a book - I'd really recommend the Dukan Diet book itself - you can get it on ebay for £2.50 at the moment. I found it useful to read the origins of the diet and principles behind it, so you're a bit more equipped to make judgements on things yourself.
I like this diet as I'm quite good with black and white rules and I really like the unlimited/no counting thing which makes eating out a lot easier. But it is quite restrictive (the flip side is, you lose fast if you really do it properly).
Let us know if you decide to join!

Thanks @KateMiddletonsBodyDouble And @EatSleepReplete I found a list of foods and looked at the link posted earlier but will look out for the book. I am vegetarian so slightly worried that I may die in the first phase but it’s a only a couple of days 😂

Ingredients
5 eggs (separate yolks from whites)
150g of fat free yogurt
4tbs (rounded not level) of Oat bran
6 tbs (rounded not level) of skimmed milk powder
3 tbs of splenda
Vanilla extract
2tsps of baking powder
2 lemons (just the grated zest)
Few drops of lemon flavouring

Preheat fan oven to 200degrees
Line a 8/9 inch wide, deep baking tin with baking paper.

In a bowl mix all ingredients apart from the whites. Beat egg whites until fluffy (reasonably firm peaks). Gently fold the mixed ingredients into the egg whites. Pour content in the tin and place in the oven. Immediately reduce heat to 180degrees and bake for 30 minutes.

I made this without any sweetener & I don't generally use artificial flavourings so I missed out the lemon flavour as well. It was really nice, not exactly sweet (obviously) but it was definitely sort of dessert-ish. If I'd bothered to put a dollop of something on top it would have been even better. I bet it would be lovely with stewed rhubarb. It made several good sized slices, depending how generously you cut it. And it kept perfectly well in the fridge for a couple of days, covered in foil. I suspect it might taste very nice with different flavourings too, perhaps mixed spices for a festive twist, or orange instead of lemon, or maybe some instant coffee ground really fine & topped with a small dollop of ricotta for a cappuccino cake.

For the milk bread, it's extremely easy.

1 egg
4 quite rounded tbsp skimmed milk powder
1 quite rounded tsp baking powder

Mix it thoroughly in a jug or bowl (I use an electric whisk for this, as it's a bit of a job to get the milk powder to go smooth enough). You can do it by hand though. The mixture should be fairly foamy & thick.

You can then scoop it out, spread/shape it on the baking tray/whatever, & cook them either in the microwave or the oven. It does need to be cooked fairly quickly after mixing or it doesn't rise quite as well.
Oven - preheat to 180, they take anything between 8 & 15 minutes apparently, maybe depending on size? Use a non-stick silicone sheet or some baking paper to prevent sticking.
Microwave - IME they are done very quickly, about 2 minutes if you do 1 large "roll". (I have a fairly low wattage microwave so yours may be quicker.) You will need to keep an eye on them as if you leave them in too long they overcook & become brittle & polystyrene-ish as they cool. I usually cook mine in the lid of a small pyrex dish, it makes 1 very large "roll" which can be thinly sliced.

Apparently some people have had success in adding their oat bran to their milk bread, this gives it a pleasing grainy texture. However without it, they are quite soft, almost like a brioche. Might try adding the oat bran tomorrow.

Allegedly they can be put in a toaster/sandwich toaster afterwards but I've never done that. Yet.

And I am so happy with this diet that I've ordered some 2nd hand cookbooks this afternoon. One is a copy of the library book I've had for the past month, & there are a couple of others I've been contemplating but I wasn't sure about until I knew if this diet was going to actually work, & be manageable. But I'm now a stone down, in less than a month. I'm absolutely ecstatic. 🎉

@KateMiddletonsBodyDouble IDK what I'm going to get... I have just short of £80 in points so maybe something quite special. Or maybe I'll save it until I get to my goal weight & get some lovely perfume. Or makeup/skincare etc. I have to go for hospital treatment this week so I'll have a wander around the big shop in the city & have a look, maybe by the time I have to go again I'll be closer to my GW.

@TabithaTittlemouse if you're vegetarian it will certainly narrow your options quite a bit but I should imagine it will still be manageable. A lot of low fat cheese, yogurt, eggs etc. I'd probably do a fairly short attack phase as you'll probably get fed up of the repetition.
Have you ever tried shirataki/konjac noodles - they're weird but very helpful for filling up on protein days. If you like miso I would try miso soup, with a couple of boiled eggs & a little bit of spring onion/garlic/seaweed/soy sauce. Maybe with a bowl of the shirataki noodles alongside. Just be aware that some miso brands do contain fish extracts so check the label.

I agree with Kate about this diet, I like it because I don't have to count calories or weigh anything, & also if I'm hungry, I can eat. I weigh myself every day or two thinking my weight loss is surely going to stop, or even start going back up because I'm actually eating quite a lot most of the time, but it's not happened yet.

Thank you @EatSleepReplete ! You’ve inspired me to buy the book.

Wow you're doing so well @EatSleepReplete !! That's amazingly quick progress even for Dukan!
Thanks a lot for the cheesecake recipe, I'll give that a go at the weekend
Let us know if you decide to join @TabithaTittlemouse I think he has a section in the book for veggies. If you like tofu and eggs I think you're good!

How is everyone doing?
I've just maintained this week, so still 1.5lbs off my interim tgt. Partly deserved as I did have a bit of a naughty BH weekend but I've been saintly all week since then so felt like Dr Dukan owed me half a pound 😂 however I'm due on and a bit constipated (tmi sorry) so hopefully that's also partly why.
Has your book arrived yet @TabithaTittlemouse ?
Hope everyone has a lovely weekend!

@KateMiddletonsBodyDouble not yet! Although I’m down 2lbs since ordering 😁magic?
I love tofu, it’s only a couple of days so I’ll be fine I’m sure.

Is anyone still keeping up with this diet?