My Dukan Diet Diary – Week 3
Here we are again and welcome to weekly update on my personal experience on the Dukan Diet. It’s now been 3 weeks since I started the plan and what I was dreading the most has eventually showed up: weight stagnation. As you can see from the stats below, there has been no change at all compared to last week’s weight in, however, I also have some really good news. First of all, from a psychological point of view, I am stronger and more determined than ever – I know that I have followed all instructions to the letter, have exercised a lot and I am not letting this get me down. At the same time, although the number on the scales is the same as last week, I feel better, slimmer and I can feel a significant difference when I’m wearing certain items of clothing.
So, no matter what has caused this weight stall, I still think the plan is working, I will not dwell too much on what the scales say and simply keep calm and carry on: it’s got to come off at some point!
This Week’s Stats:
Weight at the beginning of last week: 79.6kg (175.4lbs)
This week’s weight in: 79.6kg (175.4lbs)
Weekly result: -0.0kg
Weight loss to date: -3.6kg (7.9lbs)
Still to lose to reach target weight: 12.6kg (27.7lbs)
Key Learnings Of Dukan Diet Week 3
- The importance of other people’s support: If you’ve had a look at last week’s post, you will see that I had set myself some very strict fitness goals. Now, going to the gym 3 times in a week might not sound like a lot to some of you but, believe me, for me it was a real challenge. And I must say that, despite being very determined, I have really valued my boyfriend’s support who, not only is helping me on a daily basis when it comes to Dukan-friendly cooking, but has also given me a kick up the bum when I was tempted to give the gym a miss. On top of that, I found the girls on the Official Dukan Diet UK Page extremely helpful, both in terms of sharing recipes and tips as well as troubleshooting. So if you’re thinking of starting the diet yourself, I’d highly recommend you find yourself a support group – this can be either online or you can simply ask a friend, relative or your partner to help you out when things get tough.
- I am in charge and I can do anything if only I get my arse into gear: Following on from my fitness goals, one of the things that is stopping me from feeling too upset about the weight stall is the fact that I have pretty much stuck to all my objectives set out at the beginning of the week. Again, it might not seem like much, but I am extremely happy to have proven myself that, if I really want something, there are no excuses that can stop me.
Star Foods Of Dukan Diet Week 3
- Soup: Especially with the weather being so miserable, week 3 has just been perfect for soup and has led me to prepare 2 brilliant recipes which beat any ready-made soup by a mile: a Butternut Squash and Sage Cream and a Curried Cauliflower Soup. I swear that I will never go back to supermarket soup ever again after having learnt how easy and quick it is to make your own healthier version.
- 0% Fat Greek Yoghurt: This has been a great companion this week. I am not overly keen on eating it on its own, however, I have been using it a lot to make spicy and herby dips to go with other dishes as you can see in my recipe for these Rosemary Beef Burgers With Dill and Paprika Dip. Highly recommended if you’re looking for a healthier alternative to condiments such as mayo and ketchup.
Update On The Objectives Set Out Last Week:
- 3 cardio workouts of at least 1hr followed by strength training: DONE! Week 3 was the first week during which I managed to stick to 3 gym sessions and I’ve discovered that once I get there and I have my favourite tunes on my iPod, I actually really enjoy it. Cardio (treadmill, cross trainer, bike, rowing machine) is still what I enjoy best and I see the number of calories burnt which gives me extra motivation. Strength training is what I like to call a necessary evil – I still find it extremely boring but hopefully it’ll result in a more toned figure as the weight loss continues.
- 1 swim session: NOT DONE! This is the only thing I didn’t get round to doing last week as after a workout during which I really pushed myself, I really felt like I could do with a break.
- 1 Wii Fit session: DONE! I’ve re-discovered the fun of exercising at home using the Wii Fit and managed to burn over 200 calories in 45 minutes while, well, having a laugh really.
- more balance between protein and vegetables on P+V days: DONE! My meals during P+V days were a lot more balanced compared to the previous week and I always made sure that veg was always accompanied by proteins, even when I had soup which I had with an oat bran galette which I found is a brilliant bread replacement.
- monitor whether I am actually drinking at least 1 ½ litre of liquids everyday: ALMOST DONE! I didn’t measure the quantity of water on a daily basis but I consciously made an effort to drink more, especially on the days when I’ve been to the gym.
Objectives For Next Week:
- 3 cardio workouts of at least 1hr followed by strength training
- 2 swim sessions followed by a sauna, not that I believe that sauna makes you lose weight (it’s simply water loss!) but it’s something I’ve always enjoyed and should help ease the tension of the gym workouts
- 2 Wii Fit sessions
- resist the temptation to eat less as a result of this week’s stagnation
- drink 2 cups of green tea every day, it’s supposed to help with water retention and I am curious to see whether it has an impact at all