My Dukan Diet Plan Week 1

Day 2 Tuesday 28th Sept.

So following on from the last post…. I had my grilled chicken for lunch and I made some fake Dukan Mayo to go with it. Basically a crushed up boiled egg, some 0% Greek yoghurt and some Dijon mustard mixed together. It was quite nice actually!

I also realised that forward planning is essential. I am actually a good cook. My wife & I ran a successful restaurant for 9 years which we closed last year. I now work for another restaurant in the town. So off I trotted to work yesterday without a thought of getting hungry later. So there I was, surrounded by totally delicious food, very little of which I can eat according to the Attack Phase rules. Agggggh! I finished up eating half of a chicken breast, first having removed the skin and then having swilled it under the tap for fear of consuming any oil! Boy I was hungry by the time I got home and finished the day having a midnight feast of 2 slices of ham and an egg! Today, I will take some low fat ham and a couple of pre-boiled eggs with me. I have learned a lesson. Be prepared!

I have been drinking (and passing) loads of water and Coke Light and haven’t missed having a beer yet.

But here’s the best news of all….This morning the scales showed 106 kg. So It looks like I lost 2 kg (4lb) in the one day. I double & triple checked the scales to make sure they were OK. I placed them in the same spot on the floor as yesterday and still the same result. I find it unbeleivable and I am sure it will slow down and even off over the next few days. Out of interest, I am weighing myself every day at the same time, after I have consumed one or two coffees and after visiting the toilet.

So today I had a 3 egg omelette with strips of low-fat ham & onion for breakfast. I had one and a half tandoori chicken breasts for lunch with raiita made with 0% yoghurt. During the afternoon and evening, while at work, I staved off any hunger pangs by eating a boiled egg when I needed to. I ate two in the course of the evening.

I did 40 minutes of walking which is taking the kids to school and back.

Day 3 Wed. 29th. Sept.

Today I weigh 105 kg 1kg (2lbs) less than yesterday. Total lost so far: 3 kg (6.6 lbs)

I am feeling OK on this diet so far. I get a little snappy if I get hungry and I have been feeling hungry a bit. partly it’s because meat and poultry here is expensive (a chicken breast costs about €1,80 each – thats well over $2,40) so I would hold back from guzzling 2 or 3 of these in one meal. What I am missing is the bulk. The pasta, bread,vegetables which add volume to a meal. I am not 100% comfortable mentally with eating a pile of expensive meat. So I am looking forward to the cruise phase where I can enjoy, at least half of the time, some vegetables and salad.

So today I started with an omelette again and had a grilled chicken breast for lunch. Later at work, I skinned and washed a small peice of chicken and had that with a boiled egg. Later on I had the last tandoori chicken breast from the other day sciced cold with 0% raiita.

I didnt get my walk this morning, but I was very active at work, so hopefully that will not be too much of an issue

Day 4 Thursday 30th. Sept

Today I weigh 104kg 1kg less than yesterday

Today I had a day off. i started with a plate of scrambled eggs with ham. For lunch I had a couple of 0% flavoured yougurts and, for dinner (yes a proper sit-down dinner tonight!) I made some beef patties with chilli, cumin, onion and garlic. This was tricky as, normally i would flour and fry them. I ended up using a ridged grill pan but had to oil i and the patties lightly so they wouldnt stick. Sorry but it had to be done. I used the best olive oil but, hey, its probably cheating. I had them with 2 poached eggs and 0% garlic yoghurt

I went to the beach today but did not really get much execise. Just 10 minutes of walking. I also was naughty as i had a glass of Ouzo at the beach bar as the sun was setting. It was such a perfect evening, I couldnt help myself.

Oh, and I now fit into a nice Tshirt my wife bought for me last year which was always a little too tight to wear. 🙂

Day 5 Friday 1st October

Today I still weigh 104kg. Disappointment – lack of excersise, an ouzo and a teaspoon of oil I guess.

This is my last day of attack so I must make it count!

So I got some walking done this morning. Then I had waht has become my usual breakfast of choice. Boiled eggs and ham. I found some sliced cheese which is 5%. I know that it’s too much, but I am going to add 1 slice to my breakfast just because I miss cheese a lot. For lunch I had a grilled chicken breast and later a couple of flavoured 1% fat yoghurts.

If my diet is sounding a little monotonous its really for reasons beyong my control. Firstly I live quite a busy life at this time of year balancing kids, online businesses and a job. This means that there is not always time to think about preparing nice meals like the recipe suggestions in the Dukan Diet book. This will be easier from the end of this month when the summer work finishes. Secondly, I am not that keen on fish. Thirdly, I am living in a small town on the southernmost edge of Europe. The nearest city is 2 hours away over the mountains. Therefore I can’t get many of the products that people in the civilised world enjoy; fromage fraise, quark (I thought he was in Star Trek), onecal oil spray (?) are all things that do not exist here. Even Oat Bran is unavailable (I just learned today that a friend in the UK has posted me some).

Anyway, with a light snack in the evening I was back on track with no transgressions.

Day 6 Saturday 2nd October -The first day of Cruise phase!

Today I weight 103.5 kg. So the transgression free day yesterday did a little good. I lost another half kilo (1lb).

Today is CRUISE DAY #1! That means salad & vegetables. I have been waiting for this.

I started with my usual breakfast – but added a slice of tomato….how cool is that!

Lunch was grilled chicken with a tomato salad made with a dribble of the low fat dressing from the Dukan Diet book. Works really well. So I took a tin of tuna, a boiled egg and some dressing to work and made a salad with lettuce, onions, peppers, cucumber & tomatoes, dressed it and plonked the tuna on top and the quartered eggs around the outside. Looked and tasted fabulous after a 5 day attack phase!

I walked into town to get the shopping with one of my 8 year old twin sons. It turned into a powerwalk as, on our way home laden with heavy bags, a restaurateaur friend spotted us and beckoned my son over. He insisted that my son choose two ice creams from his fridge, one for him and one for his brother. So kind of him…  but we were still 10 minutes walk away from home in hot sun! So we had to motor along as fast as possible rather than the normal amble.

Day 7 Sunday 3rd. October

Today I weigh 103.5 kg. So, no change from yesterday. a little disappointing, but also I’m glad I didn’t add some weight.

Today I am back amongst the proteins. A usual breakfast as detailed in the last few days with a grilled chicken breast for lunch and, later, at work I ate one peice of chicken which I skinned and washed and 2 boiled eggs.

I had much to do online this morning and looking after the kids, then straight to work in the afternoon so I didn’t get a walk today. In 3 weeks time the summer job will end and i will have far more time to devote to walking every day.

I heard that i am getting a supply of oatbran from two sources! Some holidaymakers are bringing some with them when they fly out here on Tuesday and a friend in the UK has posted some too. That will be great!

Day 8 Monday 4th. October

Today I weigh……103.5kg which kind of pissed be off a bit as I had been so good yesterday. Apart from the walk I did not have a single transgression. Then I worked hard for 8 and a half hours so i must have used some calories up there!. Ah, well.

I am going to start to weigh myself every week rather than every day. My scales are old-style analogue so they do not show small differences in weight so easily as digital ones. Also I am getting a bit dispirited with this plateau I have hit and hope to see some progress over the longer period.

We will see. I will make a progress post again next week. In the meantime, watch out for posts on here and the main site regarding observations and recipes I come across as I go!

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3 Responses to My Dukan Diet Plan Week 1

  1. Mustafa says:


    First of all, well done and good luck with it!

    I realised that on some days you’re having 3, sometimes 5, eggs in a single day. I maybe wrong, but isn’t the limit 2? Perhaps this is too many carbs for your body and maybe thats why you saw a stagnation?

    Let me know how it goes, I’m in my Attack phase.


  2. Barry says:

    I didn’t realise there was a limit on eggs in this diet plan. I thought I could eat as much as I liked of the foods on the list. I will go back to my book and check though.

    • Carolina Arenas says:

      I understand you may eat as many eggs as you like, but must be careful. not with the carbs, but with the cholesterol intake from the yolk. This is the first time in my life I am on a diet, and have never felt so hungry! I hope to finish the attack phase quickly but I’m seriously planning to quit.

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