So it’s been another 7 days on the Dukan and, after last week’s disappointment caused by weight stagnation, I am happy to report that things have gone much better this week. Not only there has been an 800g weight loss (1.7 lbs), but I truly feel that my body is now completely used to the lack of carbs. I am not saying I wouldn’t love to be able to have a couple of slices of buttered toast or a risotto, but the mad carb cravings have most definitely stopped altogether and I genuinely enjoying every meal, both on PP and P+V days. It’s now been almost a month since I started the Dukan Diet and I can honestly say it works and, to me, it has been the easiest diet I’ve ever followed in my long dieting life. I have come across many people on the social networks who have been complaining that the plan really wasn’t working but, guess what, after asking a couple of questions, it always turned out that they hadn’t been following it properly: some were not taking the oat bran, some were only doing a couple of days of Attack and then pigging out at the weekend, some were not taking the recommended walk or doing any exercise, some just couldn’t help but giving in to booze. And with this I am not referring to the occasional slip ups which, unfortunately, can happen to all of us. Now, far from wanting to turn into a Dukan nazi, I just wanted to say that, ultimately, this plan is only good when it is acted upon. Doctor Dukan is not going to turn up with a magic wand and get rid of your extra pounds, YOU need to put the effort in, YOU need to be serious about it and only then will YOU succeed.
Anyway, enough ranting for now!

This Week’s Stats:

Weight at the beginning of last week: 79.6kg (175.4lbs)
This week’s weight in: 78.8kg (173.7lbs)
Weekly result: -0.8kg (1.7lbs)
Weight loss to date: -4.4kg (9.7lbs)
Still to lose to reach target weight: 11.8kg (26lbs)

Key Learnings Of Dukan Diet Week 4

- Keep calm and carry on: When the number on the scales did not shift for a full week I was worried that I’d hit a wall and I was concerned I wouldn’t see any results in the near future. However, after talking to other fellow dukaners who’d been in that very same situation before, I’ve come to understand that this is totally natural during the Cruise Phase and all you need to do is carry on as normal. This is a good lesson which I think will really help me during my long journey.
- I will not say no to social occasions: I was out with my boyfriend’s family last weekend when someone suggested “Why don’t we go and grab a bite to eat?”. Now, in the past when I was following other diets, this would have made me freak out big time and I would have either ended up making some excuses not to go or going along and completely forget about the diet. But I’m happy to report that I was happy to enjoy the social occasion and, because of the flexibility of the Dukan plan, I was able to have a pub lunch like everyone else: I just had steak and asked to swap chips with extra salad. It’s a little thing but I was very proud of myself.

Star Foods Of Dukan Diet Week 4

- Whittard Flavoured Coffee: Let me just start by saying that I am a self-confessed coffee addict. So I remembered buying some lovely flavoured coffees from Whittard last year and I went on a secret mission to try and find out whether they would be suitable during the Dukan. I was a little naughty and said to the shop assistant that I was diabetic as I found this is often the only way they will actually pay attention to your questions. The result? Their range of flavoured coffees do not contain sugar so I picked up 3 jars for £12: chocolate truffle, caramel and vanilla – they are all delicious and well recommended!
- Shirataki Noodles: After a slightly disappointing experiment using these no-carb noodles as a replacement for pasta served with a tomato sauce, I am happy to report that shirataki noodles are a real winner when used in Asian-style chicken soups. Due to the weather being so miserable here in Yorkshire, chicken noodle soup was a real favourite during the week and I experimented with 2 recipes which are a fab option for P+V days: All Spice Chicken Shirataki Noodle Soup and Red Chilli And Ginger Chicken Shirataki Noodle Soup. The easiest way to get hold of shirataki noodles is to order them from Amazon or see whether your local Chinese supermarket has them in stock.

Update On The Objectives Set Out Last Week:

- 3 cardio workouts of at least 1hr followed by strength training: DONE! Not in a million years did I think I was going to say this but I’m loving every second of it. The hardest thing is actually getting into my gym gear and leaving the house but, once I’m there, it’s great and I always feel so good after a workout.
- 2 swim sessions followed by a sauna: DONE! This was my first week of swimming in donkey’s years and, although I was only able to swim for 300m, I really enjoyed it and I am looking forward to build up stamina over the coming months. It might take a little while but it’s a nice change from the usual cardio workouts.
- 2 Wii Fit sessions: NOT DONE! Although the Wii Fit sessions are not as tough as swimming and cardio, I genuinely felt I needed a break at the weekend so decided to give those a miss.
- resist the temptation to eat less as a result of last week’s stagnation: DONE! If anything, I probably had more food this past week than I did during the previous one. Result!
- drink 2 cups of green tea every day: DONE! As well as my cheap and cheerful Clipper green tea, I have been having the delicious QI Green Tea and Blueberry blend. Really nice and refreshing!

Objectives For Next Week:

- 2 cardio workouts of at least 1hr followed by strength training
- 2 swim sessions followed by a sauna
- 1 Wii Fit session

When it comes to sticking to any diet, including the Dukan plan, lunch at work seems to be a bit daunting: most of the colleagues seem to pick something up from the local sandwich shop or bring in the previous night’s leftovers and you are left thinking why you’re stuck with the same boring lunch over and over again.

I’ve been receiving quite a few visits to the site from people who were searching for some practical lunches they can take to work so today I have decided to do a round-up post of my top 5 Dukan Diet lunch ideas for work in the hope that this will inspire you all to get more creative in the kitchen and therefore up your chances of sticking to the plan.

As you’ll see below, the good news is that there are plenty of Dukan-friendly and easy to prepare lunches you can take to work with you; the bad news is that all of them require you to spend a little time preparing them the previous night. But, believe me, they’re all worth the effort and – just like it used to happen to me last year when I was first following the diet – it’ll be your colleagues drooling over your lunch and not the other way round.

Sandwiches and Wraps

If you are looking for something really quick, then a sandwich or wrap made using the oat bran galette is the way to go. By flavouring the pancake with different herbs and spices, using different fillings (smoked salmon, lean ham, beef, turkey, tinned tuna, 0% fat Greek yoghurt just to name a few) and adding sliced tomatoes, cucumbers or salad leaves, you can pretty much come up with a completely different lunch everyday. Prepare your sandwich the night before and keep chilled until lunchtime. If your place of work doesn’t have a fridge, invest a couple of quid in an insulated lunch cooler which will help you keep your sarnie and snacks like yoghurt refrigerated throughout the day.
Take a look at my article on How To Make An Oat Bran Galette Sandwich

Baked Frittatas and Omelettes

If you’ve had a look through the website then you’ll know I am a big fan of omelettes and Italian-style frittatas. First of all, they are extremely easy to prepare and the use of silicone bakeware takes away the hassle of frying and makes cooking them with no added fats possible. On top of that, I’ve discovered that baked frittatas and omelettes actually taste better once they’ve been chilled for a few hours. I’ve listed 2 of my favourites below but you can get as creative as you wish, especially on P+V days, and even use vegetable leftovers from dinner. Bake in the evening, store in the fridge overnight and, just like the sandwiches, ensure you keep them in the fridge or use an insulated lunch cooler.
Example recipe for the Attack Phase and PP days: Smoked Salmon Baked Omelette
Example recipe for P+V days of the Cruise Phase: Ham, Asparagus and Courgette Baked Frittata

Salads

Shop-bought salads tend to be off the menu on the Dukan Diet due to their often high content of carbs and fats, however, this doesn’t mean you can’t enjoy a healthy salad at your desk while still following the plan to the letter. On P+V days the options are endless – you can pretty much mix any source of proteins (cooked meats, tinned fish, hard boiled eggs, pre-cooked prawns just to give you a few examples) with salad leaves, cucumbers, tomatoes and in less than 5 minutes you can prepare your own Dukan-friendly salad to take to work. Alternatively, during the Attack Phase and PP days, you will need to be a little more imaginative and mix proteins with far-free Greek yoghurt or cream cheese like I have done in the recipe below. Again, keep your lunch refrigerated and, if you are creating your own dressing, take it to work in a separate container (or use one of these really cool containers with a separate compartment for the dressing) and dress your salad just before eating so that it doesn’t get soggy.
Example recipe for the Attack Phase and PP days: Dukan Prawn Cocktail
Example recipe for P+V days of the Cruise Phase: Dukan Style Nicoise Salad

Soup

I always found that soups are a real winner when it comes to lunch in the office as they give the impression you’re having a ‘proper’ hot meal rather than a quick snack and can be taken to work even if your work place doesn’t provide a microwave. Homemade soup is also very quick and fuss-free to prepare as you can simply let it cook while you’re having your dinner in the evening and store in the fridge overnight. If your work place has a microwave, simply transport it in a sealed container or soup mug, alternatively heat it up in the morning and store in a food flask to keep warm until lunchtime. Fancy something to dunk in the soup? Then prepare an oat bran galette, wrap it in foil, keep in the fridge and take to work to enjoy with your soup.
Example recipes for P+V days of the Cruise Phase: Butternut Squash and Sage Soup, No Cream Asparagus Soup

Meatballs, Mini Burgers, Patties with a Dip

Whether you decide to make an extra portion of meatballs or burgers when you cook them in the evening for dinner or fancy trying them specifically for lunch, they are a great option for a Dukan-friendly lunch at work during the Attack Phase and PP days. My only recommendation, especially if your work place doesn’t provide a microwave, is that you take some kind of dip to work with you as lean meats tend to get a little dry if not eaten straight away.
Example recipes for the Attack Phase and PP days: Rosemary Beef Burgers With Dill and Paprika Dip, Thai Chicken Patties With Spring Onion And Chive Dip

Have any questions on Dukan lunches you can take to work? Any recommended recipes for fellow dukaners? Use the commend box below or come and say hello on our Facebook page.

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

So week 2 saw me move from Attack to the Cruise Phase during which I decided to alternate one day of protein only (PP) with a day of protein and vegetables (P+V). I find this cycle makes PP days more bearable as you can always look forward to the following day in terms of food variety and flavours.
The week has passed so quickly I haven’t even had the time to notice I was on a diet! Unfortunately, not everything has gone according to plan but the damn number has gone down after all!

This Week’s Stats:

Weight at the beginning of last week: 80kg (176.3lbs)
This week’s weight in: 79.6kg (175.4lbs)
Weekly result: -0.4kg (0.8lbs)
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 2

- More balance between vegetables and proteins: I was so happy to finally be able to eat vegetables that I think I went a little trigger happy. Although I wasn’t expecting to lose as much as I did during the Attack Phase and after all I am relatively happy with this week’s weight loss, I am wondering whether the amount of vegetables consumed somehow influences the weight loss rate. I remember reading on some Dukan forum that, even on P+V days, vegetables should only take up a third of your meal with the other two thirds of protein. Does anyone have any advice on this?
- I need to set myself some fitness objectives: The week started in a very positive way and, as I’d mentioned in last week’s post, I was all ready to start going to the gym regularly and exercise at home using the Wii Fit. Unfortunately, after 2 awesome cardio workouts, work and life in general got in the way and, before I knew it, it was the end of the dieting week and I hadn’t done anymore exercise. So I have decided to set myself weekly fitness goals (which you can see below) in the hope that this will help me be more focused.

Star Foods Of Dukan Diet Week 2

- Homemade frozen yoghurt: I’ve never really had a sweet tooth but the Dukan Diet seems to have brought out the worst in me. In a search for a healthier option to ice cream, I came across a few articles on how to make homemade frozen yoghurt and, after an incredibly laborious attempt at making it without a machine which took over 4 hours, I bought this £20 ice cream, sorbet and frozen yoghurt maker from Amazon which does a fab job in less than an hour. If you fancy giving it a try, you can grab the recipe for this Dukan-friendly homemade sugar-free fat-free frozen yoghurt.
- Goji berries: I’d heard of goji berries for a while but never really bothered trying them. However, in an attempt to avoid using multivitamins if I can, I decided to give finally them a try and discovered that they’re not bad at all and they’re perfect for a small snack or something sweet after dinner! If you want to find out more, take a look at my blog post dedicated to goji berries.

Objectives For Next Week:

- 3 cardio workouts of at least 1hr followed by strength training
- 1 swim session
- 1 Wii Fit session
- more balance between protein and vegetables on P+V days
- monitor whether I am actually drinking at least 1 ½ litre of liquids everyday

I’ll hopefully have some good news to share with you in 7 days’ time in My Dukan Diet Diary – Week 3

Thanks for stopping by and welcome to the brand new column of the Dukan Diet Meals Blog: Food Focus. I thought it would be helpful to include articles which discuss specific foods that are allowed on the Dukan plan in order to understand how they can aid weight loss, why Pierre Dukan recommends these are included in every phase and we can easily incorporate these super foods into our daily routine.

I’d like to kick-start this column with one of the most discussed Dukan-friendly foods: goji berries. Goji berries are the only fruit allowed during the Attack and Cruise phases of the plan. If this comes as a surprise as you don’t remember reading anything about it on the original book, that’s because goji berries were included in the plan after the original book was first published. Despite their high carb content, goji berries have fantastic health benefits and this is why they are one of the superfoods you should consume during any phase of the Dukan Diet.

What are goji berries?

Goji berries, also known as wolfberries, originally come from China and, as you can see in the picture above, they are sold dried and look a bit like small red-coloured raisins. The taste is not far off from cranberries and, despite being a relatively new health-food trend here in the UK, they have been consumed regularly in China and Far East for many many years.

Health benefits of goji berries

Goji berries are an incredibly nutritionally-rich fruit which contain beta-carotene, vitamin C, vitamin B, anti-oxidants, iron and over 18 amino acids just to name a few. This means that, overall, they are one of the most nutritious foods you are allowed during the Dukan Diet and it’s easy to see how, in the absence of fruit and with a limited allowance of vegetables, they can easily provide lots of nutrients that would otherwise be missing from your routine.
As well as the health benefits above, goji berries also help those suffering from constipation during any stage of the plan.

Goji berries allowance on the Dukan Diet

In the Dukan Diet goji berries are a tolerated food and therefore you should be careful when it comes to quantities. The official instructions from Pierre Dukan are:
- 1 tablespoon during the Attack Phase and PP days of the Cruise Phase
- 2 tablespoons during P+V days of the Cruise Phase
- 3 tablespoons during the Consolidation Phase

How to consume goji berries

The easiest way to consume goji berries is straight out of the packet on their own or mixed with fat-free yoghurt as a Dukan-friendly snack or as a sweet treat after a main meal. However they can also be used for cooking and used in recipes such as oat bran porridge, oat bran galette and muffins.

Where to buy goji berries in the UK

The only problem of eating goji berries on a regular basis is that it can be rather expensive if you buy from them from the supermarket, where only small 100g packets are sold and no organic option is available. You should be able to find goji berries in most health stores such as Holland & Barrett although they tend to be even more expensive; alternatively you can easily order larger quantities from Amazon UK where you can buy dried goji berries, goji berry tea and make some savings too.

Good morning everyone! Today I’d like to talk about the dreaded scales and try and answer one of the most common questions asked by fellow dukaners all over the world: “How often should I weight myself during the Dukan Diet?”.

First of all, I’d like to say that there is no right or wrong answer to this question and, whether you decide to jump on the scales every day or check your progress on a weekly or even monthly basis, it’s a completely personal choice. However, there are some things I think you should know (both based on Pierre Dukan’s own statements as well as my personal experience on the plan) which I am hoping will help you avoid obsessing on the number displayed by the scales and aid your progress.

How often should I weigh myself during the Attack Phase?

The Attack Phase is probably the most thrilling phase of the Dukan Diet and in most cases you will see the number on the scales go down very quickly. Following Pierre Dukan’s advice from the book, I monitored my weight daily during my 7 days of Attack and, although I didn’t see a dramatic loss every day, I was pleased to see that the number was indeed shifting with a total loss of 7 lbs. So weigh yourself every day during the Attack Phase to keep motivation up but, at the same time, bear in mind that there are some factors which may affect the weight reading (see section below) so don’t get frustrated if your weight doesn’t shift at your expected rate. The overall result is the most important thing.

How often should I weigh myself during the Cruise Phase?

The Cruise Phase is when, in my opinion, things start to get tricky if you are used to weighing yourself on a daily basis. Especially if you are alternating 1 day of PP with 1 day of P+V you will notice that your weight changes dramatically whether you weigh yourself after a day of PP or a day of P+V. The main problem is represented by the re-introduction of vegetables and their water content which, in most cases, can easily add on a couple of pounds.
Seeing your weight go up can be upsetting and frustrating and this is why my advice is to weigh yourself on a weekly basis during the Cruise Phase, always after a PP day. This way you will be able to check your progress more effectively and avoid feeling demotivated over a problem that isn’t really there.
I’d also like to add that, by Doctor Dukan’s own admission, you will not lose weight at the same rate as you did during the Attack Phase and plateaus are also common during Cruise: just stick to it and it will work in the long term.

My top tips and a couple of things to bear in mind:

The clothes you’re wearing when you get on the scales can have a significant impact on the number you see so always try to weigh yourself while you’re wearing the same clothes or, even better, stick to your birthday suit for a more reliable reading.

Try and always weigh yourself at the same time of the day, preferably first thing in the morning. Exercise, fluids intake, the type of foods that you eat throughout the day and whether you’ve been to the loo can influence the weight reading.

As a general rule of thumb, you are very likely to be heavier during your period due to increased water retention and bloating.

Believe it or not, most bathroom scales tend to give different readings depending on where they’re placed so that if you weigh yourself while the scales are on a tiled floor and then try again with the scales placed on the carpet, chances are you’ll probably get a different reading.

Especially if you exercise regularly your weight shouldn’t be the only metric you’re using to check your progress on the Dukan Diet. When you replace fat with muscle it’s common to see the number on the scales stay the same for a while: this is due to the fact that, while a pound of muscle and a pound of fat both weigh a pound, muscle tissue takes up less room. As a result, you may feel healthier despite no change on the scales. So monitor your progress by using other metrics such as measurements and body fat percentage.

Finally, I know it’s easier said than done but I’d like to share one last little pearl of wisdom I have learnt after years of dieting: try and see the big picture and don’t obsess over a number. Accept the fact that your weight will not go down at the same rate every week and that you’re likely to experience periods of weight stagnation and focus on the long term goal: permanent weight loss.

Recommended Bathroom Scales to Help you Monitor your Body Composition

From left to right:
Omron Body Composition and Body Fat Monitor Bathroom Scale – £29.95
Tanita Body Composition Monitor Scale – £62.65
Weight Watchers Precision Body Analyser Electronic Scale – £25.88
Salter Glass Body Fat Analyser Bathroom Scale – £23.99

How often you weigh yourself? Have you noticed any other factors that regularly seem to have an effect on your weight readings?

It’s now been just over 5 months since Dukan Diet Meals was first launched and I have been so pleased to receive some great feedback on all the recipes I’ve tried, tested and published.

So today I’d like to share my thoughts and advice on some equipment that has really helped me turn my beloved kitchen into a Dukan-friendly kitchen by allowing me to make the most of the allowed foods, cook more recipes from scratch and save time too. Here we go…

Egg poacher

First things first, a revelation: I have never been able to properly cook a poached egg using the typical swirl method. Having always thought that the majority of kitchen gadgets were only for lazy people, I was reluctant when I first spotted these egg poachers. However, after one too many spoilt eggs, I decided to give these Fusion Brands Poachpods a try and, let me tell you, it’s the best fiver I’ve ever spent. Perfect poached eggs, all ready at the same time.

My top pick: Fusion Brands Poachpod (2 pack), £4.70 from Amazon UK

Food steamer

I have been using the same electric tiered steamer for years and I just can’t help for recommend it to everyone following the Dukan Diet or simply trying to eat healthier. There are 2 main benefits in using a steamer: it allows you to cook without any added fat whilst still keeping the food moist and, when it comes to vegetables, fewer nutrients and vitamins are lost compared to boiling in water. Plus I also find it’s a great time saver too: simply place vegetables, fish and meat on the layers, stack them together, set the timer and you’re done! Food steamers used to be expensive, however you can now buy one from a trusted manufacturer for £20-£40.

My top pick: Russell Hobbs 3-Tier White Food Steamer, £29.88 from Amazon UK

Food processor

I bought my first ever food processor last year and I’ve never looked back since. I found it takes a little while to start using it on a regular basis however it’s a real time saver which also saves a lot of the hassle of having to wash up multiple bowls and chopping boards. From making homemade burgers, patties, meatballs and meatloaves using your favourite lean cuts of meats to blending soups, preparing dips, sauces, coleslaw and iced drinks like my scrumptious Dukan coffee frappuccino, buying a food processor is a great investment which will set you back about £50-£80.

My top pick: Kenwood Multi Pro Food Processor, £75.29 from Amazon UK

Hand blender

If you like preparing tasty soups on P+V days, then a hand blender is a must have. As I mentioned above, a food processor can also be used to blend soups however, because I always tend to cook for two, I sometimes find that hand blending in the pan is a lot more convenient, quicker and saves on washing up. A great quality hand blender on its own is currently around the £10-£20 mark, however, if you do not have a food processor, you may also want to consider buying a hand blender which also has chopper and whisk accessories.

My top picks:
Russell Hobbs Food Collection Hand Blender with Ergonomic Design, £10.99 from Amazon UK
Kenwood Wizard 3-In-1 Hand Blender with Whisk, £35.14 from Amazon UK

Griddle pan

Whenever the British weather doesn’t allow me to put my sunglasses on and get the BBQ going (i.e. most of the time!) then my cast iron griddle pan is a definite winner for chargrilled meats and vegetables. And as well as tasting delicious, meat cooked using a griddle pan is healthier too as it doesn’t require any added fats compared to frying and, by raising the meat off the cooking surface, it separates it from its fatty oils.
So why a cast iron griddle pan and not a non-stick type? Well, there are many non-stick griddle pans out there which have been coated with materials such as Teflon and from previous experience I find these tend to scratch quite easily and they simply don’t give meat and vegetables that chargrilled smokiness that resembles barbecued food. A cast iron griddle will add more flavour and last a lifetime.
And speaking of griddle pans, have you seen my recipe for Dukan-friendly fajitas and spicy Cajun turkey burgers?

My top pick: Le Creuset Cast Iron Square Grillit, £51.43 from Amazon UK

Ice cream maker

Finally, a brand new addition to the Dukan Diet Meals kitchen. After some experimentation trying to make frozen yoghurt by hand and the realisation that, no matter how yummy, the process is far too tedious, I have decided to bite the bullet and invest in an ice cream machine. I’m not sure why but I had this idea in my head that ice cream makers would be very expensive, however, I have found this amazing little baby, my top pick below, which I can use to make fat and sugar-free frozen yoghurt in less than an hour and for less than £20. Bargain!

My top pick: Andrew James Ice Cream, Sorbet and Frozen Yoghurt Maker Machine, £19.95 from Amazon UK

All the prices mentioned above were checked at the time of writing so I do apologise if any details have changed in the meantime.

Are there any other kitchen essentials you couldn’t do without and would like to recommend to fellow dukaners? Comment away…

So, my first week on the Dukan Diet plan has now come to an end and I thought I’d write a quick round up of my experience so far.

Given the seriously depressing amount of weight I need to lose (16kg, 2.5 stone) I thought I’d kick-start my weight loss with a full 7 days of Attack Phase which, as a reference for those who are not already familiar with the plan, means nothing but lean proteins.
Having done this phase already back in November last year, I was prepared and stocked up on all staple foods allowed during Attack: in a nutshell, eggs, yoghurt, fresh meat and fish, lean cooked meats, canned fish and plenty of herbs and spices to make my meals a little more interesting.

I stuck to 2 main meals everyday and at least 2 snacks, trying to vary what I was eating as much as possible, eating whenever I was hungry throughout the day and alternating meat and fish for dinner. I confess it hasn’t been easy and, despite being able to eat as much as I wanted, carb withdrawal were going strong, especially in the evening after dinner when I would have normally ended up pigging out on chocolate or ice cream *sigh*

When things got tough, I just kept reminding myself that, after all, the Attack Phase was only going to last a week and I would then be able to enjoy one of the things I truly missed the most: vegetables! And I am incredibly pleased to say my efforts have been rewarded…

This week’s stats:

Weight at the beginning of last week: 83.2kg (183.4lbs)
This week’s weight in: 80kg (176.3lbs)
Weekly result: -3.2kg (7lbs)
Weight loss to date: -3.2kg (7lbs)
Still to lose to reach target weight: 13kg (28.6lbs)

Star foods of Dukan Diet Week 1

- Hartley’s Sugar Free Jelly: I found out from various forums and websites that sugar free jelly is allowed, even during the Attack Phase. Well, let me tell you, this was a real treat when I needed a sweet pick me up during the week!
- Coke Zero: Following the instructions on the Dukan Diet book, I stocked up on Coke Zero before starting the Attack Phase and the fizzy stuff kept me going throughout the day making me feel full and curbing my cravings for sweet foods.

Overall, this first week of Dukan has been a real success and I am feeling much better already. Not only do I feel less bloated, but I am finding that my energy levels have increased dramatically. Thankfully, there’s no sign of one of the most common side effects of this diet – constipation – as the daily allowance of oat bran seems to do the trick.

I wish my weight loss would carry on at this rate but I am aware things are likely to slow down next week when I go onto the Cruise Phase and re-introduce vegetables on alternate days. This is why I have decided it’s time to increase my exercise levels so going to the gym and using my Nintendo Wii Fit is on the cards…

See you next week for my update on My Dukan Diet Diary – Week 2

Hello everyone and many thanks for stopping by Dukan Diet Meals.

I have always been a bit reluctant to share my personal experiences when it comes to dieting but I have now decided that it’s time to start afresh and I am hoping that keeping a weekly diary will keep me motivated as well as help others understand how effective the Dukan plan can be. I always found those horrible “before and after pictures” you often see on websites and magazines very difficult to trust so I’d rather provide anyone interested in this plan with a true account of its effectiveness as well as a quick report of any key learnings.

First things first, I am not totally new to this plan. After reading about it on various magazines, I started following the diet last year to lose some weight before a holiday but unfortunately, despite losing a fair bit in only a couple of weeks, once back home, the diet went out of the window and I ended up regaining all of the lbs I’d lost.

Just like many others out there, it feels like I have been on a diet all my life and I am incredibly keen to get this aspect of my life sorted once and for all. As a symbol of my commitment, I have decided to use an image of something that means a lot to me: the dress you see up there is the dress I was wearing the first time my partner and I kissed. It goes without saying that I was a lot happier with my size back then and, although it still somehow fits me, let’s just say it’s not a pretty sight. So, yes, the pretty dress is waiting for me with many clothes I haven’t been able to fit into for years and it’s only a matter of time before I can comfortable wear them all again.
I am a foodie, coffee addict and work from home as a self-employed online marketer.

Let’s kick-start the diet diary with my current stats:

Age: 29, quickly approaching 30 – eeeek!
Height: 164cm (5’4’’)
Weight: 83.2kg (183.4lbs)
Target weight: 67kg (147.7lbs)
Desired weight loss: 16kg (35.2lbs)

Weaknesses that have contributed to my weight gain:

- I am a self-confessed carbs addict: I’ve never had a sweet tooth but I am a sucker when it comes to bread, pasta, pizza and savoury snacks. Give me a Mini Cheddar and it’ll be gone before you can blink. I am hoping that cutting complex carbs out of my routine until I reach my target weight will teach me that carbs are more of a treat, rather than something to binge on daily.
- My commitment to daily exercise sucks: Unfortunately going to the gym or doing any type of exercise has never been part of my routine and I am almost ashamed of confessing that I’ve now been paying for my local gym membership for over a year and I have only been a couple of times. Enough said really.
- I tend to have an “all-or-nothing” attitude: I am a perfectionist by nature which, when it comes to dieting, it doesn’t seem to help at all. Too many times in the past a small slip up has led to forgetting about the diet altogether so I guess I need to learn to be a little more forgiving with myself and focus on my long term goal, rather than obsess on the small details.

One of the main problems of following a diet with a high-protein content such as the Dukan Diet is that the weekly food shopping bill can get fairly expensive. While the vast majority of the foods that are not allowed on the plan such as rice, pasta, potatoes and pulses tend to be cheap and have a long shelf-life, Dukan Diet staple foods like meat and fish are more expensive and can add a fair amount to your food bill. So how is it possible to follow the Dukan Diet without breaking the bank?

Buying in Bulk
The greatest thing about meat and fish is that they can be kept in the freezer for up to a couple of months. This makes taking advantage of bulk offers much easier and convenient. If they come in big family packs, I generally use freezer bags to separate them in order to create meal-sized portions which I pop into the freezer and take out when needed. Buying in bulk is also a good idea when it comes to yoghurt and soft cheese. Because the items with the shortest shelf-life are normally placed at the front, dig a little deeper to try and find tubs at the back with a greater expiry date so that you can purchase more than one item and not have to worry about it going off before getting the chance of eating it.

Varying what You Eat
The Dukan Diet is not all about steak, chicken breasts and salmon. Try widening your options and give cheaper cuts of meat such as turkey steaks, pork chops and chicken thighs (providing you remove all visible fat before cooking) a go or try different types of fish such as mackerel. Especially when it comes to fish, I’ve also found that buying frozen is incredibly cheaper than choosing from the fish counter. Of course, it’s not the same thing but with a little creativity in the kitchen frozen fish can be a great money-saving option.

Do a Bit of Planning
If you’ve had the chance to read my article dedicated to Preparing for the Dukan Diet you’ll know that I am a big fan of spending some time at the weekend to plan my meals for the week ahead. It’s easy to see what the benefits of knowing what you will eat are. First of all, you’ll be able to go to the supermarket with a detailed list of what you need and not fall into the trap of putting extras into the trolley; at the same time you will avoid buying too much and reduce the risk of wasting any food.

Get into the Habit of Cooking Things from Scratch
It’s no secret that cooking things from scratch can save you a lot of money when it comes to food bills. I’m referring to things like meatballs, burgers, roast chicken, salads… They can all be prepared at home at a fraction of the cost and, as well as saving money, this will also give you the chance to follow the Dukan plan more carefully by keeping an eye on the fat content of all foods.

Give Supermarket Brands a Go
Another thing to consider when you go food shopping is the difference in price between branded products and supermarket own brands. Next time you’re at the supermarket pay more attention to the difference in price between two equivalent items (if you’ve never checked it before you’ll be surprised!) and give the own-brand product a go.
Let’s be honest: some products do not taste the same and I’d much rather stick to the famous brand version in some occasions, but some others are not bad at all and I couldn’t honestly tell the difference.

Try Shopping Online
I find shopping online a life-saviour. I am really not a fan of spending my Saturday mornings doing the food shop and, although there is always a delivery charge to take into account, I always find myself spending less when I shop from home. The reason is simple: I always make sure I shop after I have prepared my list and because I’m not physically walking around the aisles, nothing that hasn’t previously been planned ends up in my basket. On top of that, I also find that offers and multi buys are easier to spot!

Do you have any tips on how to save on the Dukan food bill you would like to share with our community? Comment away…