Friday, July 18, 2014

Day 80: The How To's of The Dukan Diet

Happy Friday My Friends,
Here we are sitting at day 80, I am down 25 pounds and I feel great!  I have become very motivated now that I have been successful with the first 25lbs but I know what this means and recognize that I will cheat if I don’t keep going.  So I have become more determined to lose the last 25.  It’s not going to come off as easily as the first, but I am hoping with more effort and more exercise I can become successful!  My goal is to hit the gym 2-3 times per week to get back into a routine, mixing it up with cardio, abs, weights etc.
I cheated two weekends in a row, the first was my best friends Bachelorette and Bridal shower.  I didn’t over indulge, I just had some cake and some nachos and some candy, and let me tell you in very small quantities.  This past weekend I had Gatorade and the icing off four cupcakes.  And I am done now, the ramifications of this are: 1. I have a headache today 2. I have not lost any weight and 3. I don’t feel good about myself.  So back on the strict band wagon I go and off to the races! 
Tairalyn and I have been very successful with this diet and we are fielding questions and requests, left right and center on how we did it, how to do it, how much does it cost, the list is endless.  SO, I thought I would dedicate this post to the How To’s of the Dukan Diet. (Check out Little Miss Mama's blog today for her tips and tricks)
Like most diets, they are a lifestyle change, just like quitting smoking; if you are not ready you will not be successful.  Trust me.  But Tairalyn and I were definitely ready for this and we read up and found recipes to help us through.  We used resources like Google and Pinterest.  The Dukan Diet consists mainly of cutting out all carbs including sugars and limiting the fat intake into your body, low fat milk products, no fruit, no breads, pastas, grains and no veggies (for the attack phase).
What Tairalyn and I did to prepare ourselves for this diet was to go on a cleanse for the first week.  We cut out carbs and sugars, mainly breads, candy, chocolate and drank THIS each day for the first 7 days.  After that we then started on Phase 1: Attack Phase. 
Like I have stated before PLAN PLAN PLAN! Tairalyn and I spent one whole day, 12 hours planning out every single meal including snacks, making every single meal including snacks and organizing each day.  We were beat, tired, bitchy, but we knew come Monday we would be successfully embarking on a new lifestyle and we were ready to welcome it with open arms.  Check out our PINTEREST here, here, and here for recipes used.  We did the attack phase for the maximum of 10 days, reasoning is that our goal is to lose 50lbs.
What is the Attack Phase?
High protein, basically only protein with non-fat milk and dairy, at least 3 liters of water a day to avoid overworking your kidneys and 20 minutes of light exercise a day!

Only allowed 2 egg yolks a day, unlimited egg whites

2 Tbs of Oat Bran every day, I mixed mine into my yogurt

Any seasonings must be sugar free 


It’s definitely an adjustment and you have to push through the cravings and the bad days.  Making sure you have an amazing support system will help for the low days and the high days!
What is the Cruise Phase?

There are different versions of this phase as to which days you eat what.  I followed the PP (pure protein) and PV (Protein Veg) alternating days.  But check out for the variation you feel will work for you.  You are still limited in the vegetables that you can eat but boy will you appreciate them more!

Approved Veggies:
  1. Artichokes (Globe not Jerusalem)
  2. Asparagus
  3. Egg Plant
  4. Beetroot
  5. Broccoli
  6. Cabbage (Broccoli and Cabbage are both a member of the Cole family and this allows you to eat a very wide variety of vegetables such as cauliflower, purple sprouting broccoli, red cabbage, white cabbage, collard greens, kale and brussel sprouts)
  7. Carrots
  8. Celery and Celeriac
  9. Chicory
  10. Zucchini
  11. Cucumber
  12. Fennel
  13. French Beans/String Beans/Runner Beans/Mangetout
  14. Leeks
  15. Mushrooms ( all varieties including White Button, Shiitake, Oyster and Portabella)
  16. Onions (Red, White, Salad or Spring)
  17. Palm Hearts
  18. Peppers
  19. Pumpkins, Squashes and Marrows
  20. Radishes
  21. Salad Leaves (Of any sort including all types of Lettuce, Rocket and Watercress)
  22. Sorrel
  23. Soya Beans
  24. Spinach
  25. Swede
  26. Swiss Chard
  27. Tomatoes
  28. Turnips
Now the possibilities are endless, it’s like a whole new world has opened up.  You can eat anyone of these however you like it.  Just remember to always check the ingredients to make sure there is no sugar, use skim milk products and try to add a little exercise into your diet. 

There are more phases to this diet but we aren’t there yet!Cost: Just a grocery bill.  As with many diets, when you start buying fresh foods you have to spend a little more but that is about it.
I have put together a list of the must-haves I have learned and wish I had known during the attack phase.  My secret tips and tricks that will help YOU be successful:
  1. Go to and order some products here that will help seize those cravings you will have.  Promocodes youcandukan15 or youcandukan5
  2. PUDDING.  Jello makes a fat free, sugar free pudding that you just add skim milk to; honestly it is better than sliced bread and a lifesaver.
  3. Sugar twin.  The white sugar twin has proven its value in this diet as the best sugar replacement on the market.  We tried many varieties and found this one to be the best for baking and eating.
  4. Greek Yogurt Lifesaver.  0% Greek plain yogurt, with some cinnamon and sugar twin, this will help you anytime, anywhere if you are having a craving.  Very satisfying.
  5. Spend the money for the low fat cheese, it is worth it.  I have found that the marble is the best one that doesn’t lose much of the taste.
  6. Mustard, the no calorie flavor booster
  7. Save-On-Foods.  They have bulk foods and this is where I have found the cheapest Goji berries and bulk oat bran.
The internet is your oyster and Google is your best friend, use it to your full advantage to look anything up and become successful.
I hope this will help you on your way to a new better version of you.  If you have any questions please feel free to email me or leave a comment.  I would love to help each of you!
NOW, head on over to Little Miss Mama and read her secrets to success!
Have a fabulous weekend my friends!

Xoxo Lindsay

JOIN US: Okay come’on, we’re on day 80, I know there are a few of you that are lingering on the idea of jumping onboard! What are you waiting for folks? Buy your books {here or here}, plan and pin your favorite recipes from our weight loss journey board {here}, menu plan your attack phase, ensure you visit {promocodes 15% off $100+ youcandukan15, or 5% off $50 youcandukan5}, and reach out to us letting us know you’re making a movement into health and happiness with us.

HASHTAG HANGOUT: Don’t forget to tag your posts with #youcandukan so
Tairalyn and I can see the success of all of you, cheering you on along the way with great tips and tricks we have learned as we go.
My Weightloss Journey
Pinterest Board
Dukan Diet Recipe Pinterest Board

INSTAGRAM: I am constantly posting pics of my success and healthy snacks and meals add ohsolindsay for inspiration

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