Monday 27th September - Day 98 (Week 16)

On the scales this morning: 11 stone 6 pounds. Delta from last week: 1 pounds. Total weight loss to date: 43 and three quarter pounds.

Quick one this week, just to say that the weight loss should have been better, but my daughter was up most of Saturday night being ill, my wife and I were knackered, and carb free food just won't do it when you are so tired you're shivering! A full loaf of bread and some chicken soup later, the week's efforts were shot back a few steps!

Hoping to get out for a run later today to offset things a bit!

Monday 20th September -Day 91 (Week 15)

On the scales this morning: 11 stone 7 pounds. Delta from last time: 1 and a quarter pounds. Total weight loss to date: 42 and three quarter pounds.

Obviously I missed a week. This time last week we were in France, and I was on my way to 11 st 11.75 lb! We returned on Wednesday, and I've stuck to mainly protein and water since. The excess has gone, and the trend is still in the right direction.

I can now say that I've lost over 3 stone. I actually hit that milestone before we went on holiday, but it was quickly reversed by a diet of French bread, wine, and sweet treats. Now I'm back on the wagon, and looking towards a 10 at the start of my weight. Another 2 or 3 weeks should do it.

Now, onwards. I think I'll have chicken for lunch. For a change.

Monday 6th September - Day 77 (Week 13)

On the scales this morning: 11 stone 8 and three quarter pounds. Delta from last week: 3 pounds. Total weight loss to date: 41 and half pounds.

Another interesting week weight loss wise. As my daily chart shows my weight was fairly static through to Saturday morning, and then dropped on Sunday and today. This seems to be the pattern at the minute. A couple of big drops a week, and very little movement the rest of the time. I haven't been able to correlate the drops with any cause, although the large drops from Sunday to Monday are probably down to exercise as I run 6.3 miles on a Sunday evening.

However, the point worth noting here is that I've been on the Dukan diet for 77 days, I've lost (almost) 3 stone, I've had no ill effects, the weight loss has been consistent and maintained; and, generally, the whole things has been very easy.

I have 19.75 lbs to lose to hit my target weight of 10 st 3 lb, and at a rate of 3 lb a week I should manage that in 7 weeks. However, my chart and experience shows peaks and troughs so it'll probably take a little longer. 7 weeks would take me to the 25th of October, and the goal was to hit my target weight by the 19th November. Plenty of give in the plan then! Which is just as well....

We're off on a short holiday next week which means foreign food, relaxed attitude, and many temptations. I intend to be well behaved but not too strict about food. There's no point doing these things if you don't have fun once in a while!

The break does mean that next week's post may be delayed or cancelled, internet connection and accurate scales depending.

Monday 30th August - Day 70 (Week 12)

On the scales this morning: 11 stone 11 and three quarter pounds. Delta from last week: 3 pounds. Total weight loss to date: 38 and half pounds.

The week started quietly enough, but weight loss accelerated at the end. A week of easy food; a pattern of protein, chicken and veg soups, and bolognaise has established itself. When I'm at work it's half a roast chicken for lunch; at home, a late bowl of oat bran and fat free yogurt suffices. Muller light yogurts are a good snack, 7-up free keeps me from becoming sick of drinking plain water. When we go out for the day, hard boiled eggs and chicken drumsticks are vital to keeping the cravings away. And the overall secret to self-control? Sugar free chewing gum. I always have a pack handy; and if my mind turns to bad thoughts, I pop in a piece.

I went out running yesterday for the second Sunday in a row. I ran the 6.4 ish miles in 59 mins and 26 seconds, breaking the hour mark. Felt good, but I *really* ached last night. Thankfully I don't feel too bad this morning, a little stiff, but not too bad.

It's a bank holiday today, but we're up early. My daughter was hungry!

Plans for today include sorting out the cover on the water tank, and partaking of the sale at Robert Dyas. Mummy and daughter will be off to a local indoor play centre. Much climbing and sliding will be had!

Monday 23rd August -Day 63 (Week 11)

On the scales this morning: 12 stone 0 and three quarter pounds. Delta from last week: 1 and three quarter pounds. Total weight loss to date: 35 and half pounds.

A quieter week, I think my body was stabilizing after last week 6 and some pound loss. Still, 1.75 lb ain't bad.

Couple of slippages this week, nothing major though. It's had no effect on weight loss. For most of the week I was static from last Monday.

Tired today. Went for a long run yesterday, and then couldn't sleep last night. Too much rain. It's going to be a long week.

Today probably includes a team meal at work. We have new starters. I'll try and keep it Dukan friendly. Normal service resumes after that.

Monday 16th August -Day 56 (Week 10)

On the scales this morning: 12 stone 2 and a half pounds. Delta from last week: 6 and a quarter pounds. Total weight loss to date: 33 and three quarter pounds.

Wow! A good week. Certainly makes up for the three weekends of transgressions.

Of the seven days I've done pure protein on 5 of them and protein and veg on 2. I'll be back on 2 pp and 1 pv in rotation this week.

Many milestones this week. 2 stone lost, over half way, waist size about 35. 

All good.

I expect to be back to losing about 3 pounds a week, but that should easily put me into the 11 something stone mark.

In other news, our loft is now complete. Insulated loft boards throughout, and the garage emptied back into the space. I'll take the surplus boards back tonight, get some foil wrapped insulation for the awkward bits, and call it done.

A decent wash down of the garage this weekend.

Right, 2nd day of pp today. I think I might have chicken, mushroom and pepper tomorrow. 

Monday 9th August - Day 49 (Week 9)

On the scales this morning: 12 stone 8 and three quarter pounds. Delta from last week: 1 and a quarter pounds. Total weight loss to date: 27 and a half pounds.

This also means I have lost 12.5 Kg, and have a BMI of 27.68.

It also means I still have to lose 33.75 pounds (or 15.34 Kg)!

Those that follow me on Twitter will already know that I got to 12 st 7.75 on Friday  which pushed me over the 2 stone lost mark. However, a planned weekend of excess (the last of 3) has put me back up by a pound this morning.

I always knew that the 3 weekends we've just had would mark a mid-way break as it were. And this last weekend was the biggest. My wife's birthday. We had pizza and cake on Friday, a take-away curry in the evening, A meal out at Jamie's Italian on Saturday night, a hotel breakfast, and home made paella on the Sunday. All bad stuff (well, good stuff, but not from a diet perspective!)

The surprising thing was just how bad I felt! The high fat and high carb content of the pizza and curry especially had me feeling physically sore.

Back onto the diet with properly now though. A realistic forecast sees me reaching my target weight around the 19th of November.

Time for a hard boiled egg snack and some more fat free yogurts!

Monday 2nd August - Day 42 (Week 8)

On the scales this morning: 12 stone 10 pounds. Delta from last week: 3 and a quarter pounds. Total weight loss to date: 25 and a quarter pounds.

Another good week. After the transgressions of last weekend I had a few days of pure protein, and quickly lost the small amount of weight I had gained. By Friday I had dropped to 12 st 10.5 lb.

Friday saw us travel to Drayton Manor theme park, but we packed our own food, and I avoided ice cream temptation!

From there we travelled to my parents. For the evening we had, again, packed our own food (not because my Mum can't cook, just because it made sense on this occasion). Saturday saw a BBQ. Major transgressions!

Sausage in a bun, burger in a bun, dessert. However, it was one meal. By the evening I was back on the straight and narrow.

Sunday was well behaved, and today I've found that I've lost half a pound over the weekend! Win!

My belts are now on the third notch. I still haven't replaced my work trousers, but we did manage to get me some jeans this weekend, so casual is sorted. Replacing clothes is a tricky balance at this point. I've lost weight, my middle is smaller, my existing trousers don't fit. However, I know that in a couple of months everything I buy now won't fit either. I have to pick the minimum to sort out the necessities. Speaking of which, work trousers are becoming pretty damn necessary!

Monday 26th July - Day 35 (Week 7)

On the scales this morning: 12 stone 13 and a quarter pounds. Delta from last week: 2 pounds. Total weight loss to date: 22 pounds.

This week was a good week. I hit 12 st 11.25 lb before the weekend, then had some friends over and age a huge amount of non allowed foods. Chips, pizza, full breakfast, chocolate pudding. Damage: 2 pounds.

I'm happy that a few days on pure protein can undo that damage and get me back on my way.

However, even if things stayed as they were, I'm supposed to lose 2 to 3 pounds a week, and I did.

It's almost time to buy some new trousers!

Monday 19th July - Day 28 (Week 6)

On the scales this morning: 13 stone 1 and a quarter pounds. Delta from last week: 2 pounds. Total weight loss to date: 20 pounds.

The diet continues well. I actually hit 13st 0.25lb this week, but that was probably slight dehydration. I'm happy with this mornings weight. Seems right. And after last weeks 4 pound drop, 2 pounds seems much more reasonable.

I'm hoping to hit 12 stone something soon, on my way to the 2 stone mark at 12 8.25.

Meals have been good this week. Lots of soups and healthy options. I have had enough of prawns though. A lunchtime and protein day staple, I have eaten too many. Thankfully, chicken is still "appealing".

The one issue this week was yesterday. We went to a christening (which was a lovely day) with a meal afterwards. The meal was decidedly anti-dukan. Butter on everything, high salt content, added sugar. It was, however, just one meal. So far the damage seems limited.

So, to this week. Protein day today, along with a trip to the gym. We have friends coming this weekend, and I've already decided that the rules are loosened. Saturday is a protein and veg day so that shouldn't add too many challenges, but I will be having the odd glass of wine. See what a bit of alcohol does to the scales next weekend...

Monday 12th July - Day 21 (Week 4)

On the scales this morning: 13 st 3 and a quarter pounds. Delta from last week: 4 and a half pounds. Total weight loss to date: 18 pounds.

The diet continues without halt nor hindrance. The protein days are beginning to drag. There are only so many prawns and cooked chicken breasts you can eat. The veg days, on the other hand, are looked forward to and enjoyed.

A new dish has been added to our cooking repertoire; onion and chicken stock cooked until soft, a bed of tomato and pepper, mild Chilli, black pepper, and garlic to season. Chicken breast dived and placed on top. Simmer for an hour. After 30 mins, add some sliced mushroom. Very nice.

There'll be a follow up post on the problems of the diet as experienced by my wife. Basically, the diet doesn't work for everyone.

However, it's working for me. Things continue, and hopefully I'll see 12 stone something soon.

A response to "The Dukan Diet(And how it could kill you)"

Over the weekend an article appeared in my twitter stream titled "The Dukan Diet(And how it could kill you)". I read it with a sense of growing despair over the mis-informed rubbish being spouted. The author of the piece had done no research outside of another blog (an individuals blog, like mine, not one advocating the diet, nor trying to sell something), and had concluded that the diet was incredibly unhealthy and that going vegan would solve all the problems the dieter was trying to resolve.

My wife also read the blog post, and responded on twitter with:

@Dukanette Um, eating tuna salad (lettuce, spinach, cucumber, toms, raw peppers); unable to reconcile my meal w @sakakikala 's descriptionless than a minute ago via Twitter for iPhonelauranixon
lauranixon

@Dukanette But when hubby launched into Attack phase for 5 days & I knew no better I admit to initially having same concerns as @sakakikalaless than a minute ago via Twitter for iPhonelauranixon
lauranixon

@Dukanette Now hubby eats far more veges on Dukan diet than he did b4 (whereas I struggled 5 days w'out being big veg-lover) @sakakikalaless than a minute ago via Twitter for iPhonelauranixon
lauranixon

A few hours later the response came back:

@lauranixon Okay, I never spoke to you, and I DID do some research on the dukan diet and in fact, its VERY similar to the Atkins diet...less than a minute ago via webGrace McCarter
sakakikala

@lauranixon which Pretty much any doctor will NOT recommend anymore because of the health risks. I never asked you to read my blog,less than a minute ago via webGrace McCarter
sakakikala

@lauranixon But I MUST ask, how many veggies did he used to eat? Because everything I've read says it SLOWLY introduces veggies. D:less than a minute ago via webGrace McCarter
sakakikala

So, let's take some of these points, and the original blog, and see what we can make of them.

(It is worth noting that the blog has been updated since it's original post to say:

No, I did NOT go outside the person’s blog to research this, but based on what they were saying, I’m FREAKING CONCERNED. Is that such a bad thing? I am not mocking the person whom originally blogged about this, merely stating my concerns with their diet!

ALSO it sounds a LOT like the Atkins diet, which my own father was on. And not to mention MANY doctors are saying that the Atkins diet is TERRIBLE for your health in the long run! In fact, here’s a link to WebMD’s article on both the Atkins Diet, the Dukan Diet, AND Veganism in case you want to compare. Also, here’s a PDF on veganism from the American Dietetic Association

That’s not to say no matter what will you be healthy if you follow a vegan diet, you have to follow a BALANCED vegan diet. Skinny Bitch is a book I do NOT recommend checking out to help you go vegan! Here’s a link by webMD as to why(My dad, doesn’t trust ANYTHING from The Physician’s Committee for Responsible Medicine but DOES trust WebMD as to overall it’s pretty darned unbiased, and while PCRM has a ton of GREAT stuff pertaining to veganism, web MD is a great general source for info)

So, judging by what I read on that person’s blog, they gave a fairly decent description of the diet, and it appears I did a pretty decent analysis of it from what I read. So go ahead and mock me if you will. At least I won’t have muscle loss, constipation, bad breath, fatigue, nutrient deficiencies, and/or kidney problems!

This update contradicts one of the responses to my wife, but we won't nitpick. Clearly the author has done 0 proper research before posting an article on something she has no knowledge.

And so to the points:

1. The Dukan diet is similar to the Atkins diet.

The Atkins diet allows you (in fact it practically insists) large amounts of fat. I've seen people on the Atkins diet, and the strive to eat as much bacon and fatty lamb as they can cram down is enough to put you off the diet for life. It also avoids carbs and veg for a long period of the diet depriving you of basic fibre and nutrients whilst filling your body with protein AND FAT.

The Dukan diet has an INITIAL attack period of between 2 and 7 days (NO LONGER) where you eat nothing but protein. It should be stressed at this point, that this is not just meat. Yes, there are no vegetables allowed during this period, but it only a maximum of one week. Also, this protein must be lean. There is very little cholesterol. After this period you can eat as much veg as you like from a list that excludes potatoes, restricts carrots, but allows pretty much everything else. And you can eat this veg every other day. The rest of the time you are eating protein. Not meat. Protein. This includes low fat fromage frais, low fat yogurt, eggs, tofu and processed soya.

After this "Cruise" phase where you lose your weight the diet re-introduces occasional starchy meals, cheese, bread, grains etc. It does this slowly, and in moderation, giving you the basis of a balanced diet with no chance of immediate weight "bounce".

The final phase "stabilisation" allows you free range on food bar a day of protein per week. However, after a prolonged period on this diet the hope is that you will have established a good eating pattern and won't need to fall back on fatty, carb filled treats.

The other factor that differentiates the Dukan diet from the Atkins diet is Oat Bran. Throughout EVERY stage you are prescribed increasing amounts of Oat Bran every day. This starts out at a tablespoon and a half, and climbs to 3 tablespoons at the end of the diet (for the rest of your life). This oat bran provides essential fibre and nutrients to keep things "moving". As someone who has been on this diet for over 2 weeks now I can confirm that things in that area are not a problem.

2. The Dukan diet makes you tired

On the contrary, a diet of carbs and sugar makes you tired. Since starting the Dukan diet I have never felt better. I need less sleep, I feel more energised, and I haven't had a problem going to the gym 3 times a week.

3. The Dukan diet causes muscle loss

Actually, as muscles (and skin) are made up of protein, the diet has no effect on muscle loss. In fact skin tone and muscle growth are enhanced by the diet. Other parts of the body may not be catered for during that first week, but muscles are not one of those areas.

4. The Dukan diet causes bad breath

Fair enough, on day 3 I did have some bad breath. The ketonic cells being broken down in my gut have that effect. It lasted a morning. I do chew gum but that is for the flavour and the need to keep my jaws busy. Bad breath is not a problem, and in all cases can be countered by upping your water consumption.

5. Green tea is not allowed

Actually green tea is allowed after the first week. Lemon (also mentioned) as allowed throughout as a food additive, but not to drink as it contains too much sugar.

There are many other things I could pick out of the post, but to do so would descend into nit picking!

The final point the author sent to my life was to ask how much veg I ate previously. The answer would be not much. They were always supplementary, never the main dish. I would never eat them without plenty of sauce and a good chunk of meat on the front of the fork. Since starting this diet I have eaten meat free salad; soup with multiple spoon fulls of just veg; mushroom, tomato and onion (cooked with chicken, but eaten both with and without the meat). In the past, once the meat was gone, the meal was over. Now, the plates are cleaned, the meat content has gone down, it's all good!

As for the author's preferred diet of choice, veganism, can there be a diet more against our very nature, and our own bodies' desires? Human's are omnivores, they eat meat, veg, and fruit. For a long period of our evolution, the meat was the primary part of our diet supplemented with in season gatherings. Even as we enter the last 2000 years we have relied on whatever can be grown to supplement hunted (or farmed) meat. It is only as we enter the latter stages of the 20th century that vegetarianism then veganism come to be possible, never mind choosable, as diets. Mass produced fruit and veg imported over large distances, cultivated using chemicals and artificial means are required for a such a diet to exist. Artificial minerals and vitamins in pill form are required to supplement the lack of nutrition you aren't getting from eating meat (even worse in the case of vegans where you aren't even getting omega from fish, nor any calcium from dairy). Before pushing your vegan agenda on others, stop to consider how long you would survive without your supplements, living only on local produce in season.

Veganism (plus supplements) works for the author, and that's fine; the Dukan diet is currently working for me. In 15 days I have lost 14.5 pounds. The weight loss is now controlled and gradual, and my diet is healthy and (reasonably) balanced.

Monday 5th July - Day 15 (Week 3)

On the scales this morning: 13 stones 7 and three quarter pounds. Delta from last week: 2.5 pounds. Total weight loss to date: 14.5 pounds. Last week was a week of small moves and static pauses. On the first day of veg and protein I put on 2.25 pounds, and then promptly lost it the following day! You can track the rest here.

The diet itself is going well enough. The addition of veg days certainly helps add some variation. I made myself a chicken, tomato and mushroom dish which was very tasty, and have had two lots of home made chicken soup with lots of cabbage, carrot and pepper.

The problem day this week was Wednesday; we were visited at work by a couple of sales people for a product we were interested in, and after the demo they took us out for lunch. I ordered a chicken and mushroom dish with a side salad, and I asked them to leave the sauce off. They didn't! I scraped as much of it off as possible, and got away with it, but it certainly highlights the problems of eating out on this diet.

I have now hit my first goal (self imposed) of 13 st 8, so my next goal is to see a 12! Today is a protein day, so chicken for lunch again (just for a change!)

A question for bio-physicists

As water weighs about 1kg per litre, how much does my weight increase if I drink 3 litres a day?

If I expel about 750ml, how much does my weight go down?

If, over the last 3 days, I've drunk 9 litres of water and expelled 3; why has my weight dropped by over a kilo?

Is simple perspiration the answer? Seems like a lot of sweat!

Cheers.

Monday 28th June - Day 8 (Week 2): Cruise phase begins

On the scales this morning: 13 stone 10 and a quarter pounds. Delta from yesterday: -0.5 pounds. Total weight loss to date: 12 pounds.
I'm not sure I got yesterday's weight right. On reflection I think I was a little low in my recollection. However, the record is what it is. If I was right then the weight gain is due to being out, eating pre-roasted chicken (which probably had added sugar), and the phenomenal amount of water I drank in the heat yesterday.

However, 12 pounds in a week is perfectly fine by me, and plenty to go with heading into the cruise phase.

For those that don't know the Dukan diet, the philosophy is based around protein, and for the initial attack phase consists of nothing else (apart from the obligatory oat bran that is now with me for ever). This phase lasts up to a week, and the transitions to cruise.

In the cruise phase I carry on eating the same protein rich diet, but 50% of the time I can supplement that diet with selected vegetables. The veg should be raw if possible, excludes potatoes, and is easy on carrots and beetroot.

What this does is open the menu up some, and allow for a bit of variation.

I stick with this until all the weight I want to lose is gone. I expect this to take 4 to 5 months. Weight loss is slower in cruise, with an expectation of around 3 pounds a week initially, decreasing to 2 pounds a week as you get lighter.

With the re-introduction of veg, I will be restarting my sessions at the gym too. This should help with fat loss, and obviously help with muscle definition and overall well-being.

As I said last week, update like this would get pretty boring if I kept them frequently, so the next report will be next Monday.

Sunday 27th June - Day 7

On the scales this morning: 13 Stone 9 and three quarter pounds. Delta from yesterday: 3 pounds. Total weight loss to date: 11 and a half pounds.

Short one today as we're busy getting ready to go out. Today the diet faces it's toughest test, 2 meals away from control! I take heart from the yesterday, I was asked to hold and look after a cupcake for an extended period of time yesterday and I didn't want to eat it!

Also, I haven't had a drink of coke for over 2 weeks now. Water really is an acceptable substitute!

Saturday 26th June - Day 6

On the scales this morning: 13 stone 13 and three quarter pounds. Delta from yesterday: 1 and a half pounds. Total weight loss to date: 8 and a half pounds.

I've broken 14 stone. Also, at some point I've gone from obese to just overweight. Next stop, perfect weight!

Friday 25th June - Day 5

On the scales this morning: 14 Stone 1 and a quarter pounds. Delta from yesterday: 0 pounds. Total weight loss to date: 7 pounds.

I've stagnated! No idea why. I shall stick to it and plow on regardless. I suppose all the waste water in my system has been flushed and fat loss didn't do much yesterday.

Without being too graphic about it, there was no waste removal yesterday so that may have had an effect. Onwards, ever onwards. Oat bran, egg, and cold chicken await...

Thursday 24th June - Day 4

On the scales this morning: 14 Stones 1 and a quarter pounds. Delta from yesterday: 1.5 pounds. Total weight loss to date: 7 pounds.

That's half a stone! In 3 days! Woo, and indeed, Hoo!

For some reason my first goal is 13 stone 8. I have no idea why, it's just in my head. Be there soon.

Yesterday wasn't too bad. I had fish sticks and chicken for lunch instead of prawns. Big mistake! Fish sticks are evil. They will not be consumed again.

I had the journey from hell home last night. Absolutely crammed train. You couldn't have got another person on. And it was hot. Especially when the train stopped. Which it did. A lot. However, at the end of it I didn't crave anything other than a cold drink. Water sufficed.

What I did want was something hot to eat. I hadn't had a hot meal since Sunday as I'd pre-cooked all my food, so I popped into the supermarket on the way home and got some ultra lean burgers. They were very nice (as ultra lean burgers go), and certainly helped on the hot food front.

I've decided that once the "attack phase" is over (this weekend) I'll cut these reports down to a once a week recap. Looking at my blog hits I can see that interest is waning, so I'll limit the annoyance.

Working from home today (tube issues), so the food situation should be simple. In fact I think I'll go and get that hideous oat bran out the way early...

Wednesday 23rd June - Day 3

On the scales this morning: 14 stone 2 and three quarter pounds. Delta from yesterday: 2 and a half pounds. Total weight loss to date: 5 and a half pounds.

Another fine day, and I managed to make oat bran edible by adding it to creme fraiche and no fat vanilla yogurt. Edible, not nice!

It was hot yesterday, and by the time I got home I was craving a nice cold drink. Water really didn't cut it! Sugar free chewing gum helped a bit, but it was still there.

My daughter didn't go up to bed very well, so her bedtime treat (a couple of sweets before teeth cleaning) was cancelled. My wife brought some up anyway (soft touch :-) ), but I stood firm and said no. So my wife passed me 2 gummy bears to take back downstairs. That was hard. By the time I left them in the kitchen and walked out, I was shaking. I want gummy!

Onwards to today. As this moves on I hope the weight loss offsets the boredom of samey foods and water. No problems yet, but I'm on this for about 4 months!