Tag Archives: The Cruise phase

Yes, I can eat that!

Posted on October 31, 2011 by Susie Stevens| Leave a comment

Over the years, I’ve picked up some great tips about substituting low-fat or low-carb foods for their high-fat, high-carb counterparts.

Zucchini replaces pasta

Image of zucchini cut into long strips can be used as a low-carb alternative to pasta

Zucchini is a low-carb alternative to pasta such as fettucinni

Spag bol is a favourite at our place but sometimes I want a low-carb option. Zucchini works. I found this tip in the Aussie book by Jane Kennedy called, OMG I can eat that.

I peel the zucchini but you don’t have to. Cut the zucchini into thin strips that look like fettuccine. Boil some water and cook the zucchini for a couple of minutes. Not too long! Drain and put in bowl with pasta sauce on top and some parmassan cheese if you are into it.

Cauliflower mash not potatoes!

Tony Ferguson who has a low-carb dinner menu book suggests cauliflower mash instead of mashed potatoes. It really does work and tastes better (that’s my opinion).

Cut about half a small cauliflower into small pieces and steam until cooked through but not mushy. Remove and add to a blender. Add about a dessertspoon of low-fat cream cheese (available at supermarkets) and one clove of garlic. Blend until smooth.

These options are great for Dr Dukan’s Protein and Vegetable days or any days except Protein Only days.

Read more low-fat recipes.

 

 

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Get your figure back for summer

Posted on October 29, 2011 by Susie Stevens| Leave a comment
Image of slim woman running in shallows at a beach

Look great this summer with some help from the Dukan Diet

Weight fluctuation over the winter months, that is, putting on weight, can be a problem for many. With the additional layers of clothing, it’s easy to hide extra kilos from that raspberry muffin we have every day with our morning coffee. Hey, it won’t be seen on the waistline for some time, so why not?

But summer is on the way, we’re wearing lighter clothes and it’s time to take off that extra weight we’ve put on.

Firstly, make a commitment to exercise for half an hour every day. Set your alarm for a 1/2 hour earlier and do an early morning walk which stimulates your metabolism amazingly. If you miss a morning, go for a walk when you come home from work. Just walk!

Add to the walk the principles of The Dukan Diet (which is a way of eating rather than a diet) and you’ll be at your goal weight in no time.

Let’s say you want to take off six kilos, start with a two- or three-day protein only Attack Phase – that can really give your weight loss a big boost. Then do the Cruise Phase of one day protein and the alternate day protein and vegetables repeating until you are at your target weight. Consider taking something to keep your bowel movements regular during this period.

BTW, throughout the whole process, one and a half tablespoons of oat bran a day. I make Dr Dukan galettes but others I know put oat bran on their yoghurt or add to milk drinks.

Following this, Dr Dukan recommends some time to consolidate your lower body weight and to get your body to understand that this is your real weight. During this phase you can have lots more to eat and celebration meals as well (see Dr Dukan’s book for exact details). One protein-only day a week is part of this consolidation phase to prevent a weight rebound reaction.

My husband and I have found that our weight has stabilised at our new weights – that’s what I mean by a ‘way of eating’ as it’s not about continually dieting. And it’s been painless. We can eat well, have treats during celebration meals, and look good in our bathers on the beach this summer. Best of all, we have huge amounts of energy and look and feel healthy.

Oh yes, we do drink wine if we go out for dinner. I try to limit my wine nights to three a week – maximum. So far, so good. I’m still at my goal weight of 60 kilos.

I should have called this blog ‘Get your figure back forever‘ because if you follow the principles of the Dukan Diet, you’ll maintain your real weight for the rest of your life.

And that’s got to be a good thing.

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Stuffed Mushrooms

Posted on August 20, 2011 by Susie Stevens| Leave a comment
stuffed mushroom filling without the cottage cheese added

Stuffed mushroom filling without the cottange cheese added

This is a fabulous tasting, low fat, low carb dish that can be served as an hors d’oeuvre, as an entree or a light snack when not on strictly protein only days on the Dukan Diet.

Ingredients

  • 30 medium small mushrooms
  • stalks of mushrooms chopped
  • 4 rashes short-cut, low fat bacon
  • 1 green shallot
  • 2–3 cloves garlic, crushed (dry roasted garlic is great too!)
  • 2 tbls chopped parsley
  • 1/4 cup grated low fat feta
  • 1/4 cup grated parmesan
  • 1/2 cup low fat cottage cheese
  • rind of one lemon
  • white pepper

Method

Stuffed mushrooms ready to bake

Put stuffed mushrooms on oven tray lined with baking paper in 180 celcius oven

Wash mushrooms, destalk and dry.

Chop stalks (remove fibrous end) finely.

Cut bacon into small pieces and fry in a dry, non-stick saucepan until just cooked.

In a bowl, add all the ingredients expect the mushroom cups. Blend to make a paste.

Put mushroom caps on an oven tray lined with baking paper. Fill the cups with the stuffing. Sprinkle with a little more grated feta or parmesan for effect.

Heat oven to 180 celcius. Place tray near to the top of the oven and cook for about 10 minutes until mushrooms are cooked through.

Cool and serve.

 

 

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Cauliflower Mash

Posted on August 2, 2011 by Susie Stevens| Leave a comment
Cauliflower Mash is a great alternative to mashed pototoes if you are wathching your weight

Cauliflower Mash served here with Lamb Shank Casserole

This is a real winner. Great for Protein and Vegetable days but also excellent for any meals other than on pure protein days.

Ingredients

  • 1 cauliflower (allow 1/4 cauliflower per serve)
  • 80 gm low-fat cream cheese
  • 1 clove garlic

Method

Cut the cauliflower into florets and steam until just tender (a fork easily goes through but the florets don’t fall apart).

Put the cauliflower, cream cheese and chopped garlic into a food blender and process until it is a ‘mash’ similar to mashed potatoes.

If the mash is a bit thick, add a little of the water (from the steamer) at a time until you get a good consistency.

This mash goes well with

Lamb Shank Casserole

Cottage pie (use this instead of potatoes for a low-carb option)

Anything you like!

 

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May Progress Report on our modified Dukan Diet

Posted on May 10, 2011 by Susie Stevens| Leave a comment
Cracked egg representing cracking 61 kilos on Dukan Diet

Finally cracked the 60 kilo mark: well, reached it!

Hooray, for the first time in God knows how many years, the scales read 60 kilos. Actually, 60.9 but it’s still 60 that I can see.

My partner has hit a low of 91.3 kilos and still wants to lose another 6.

The question I asked at the beginning was ‘can you follow the Dukan Diet and still have a social life, that is drink alcohol, entertain and eat out occasionally?’

The answer is a resounding ‘yes’ but the progress to your true weight and the follow up consolidation and stabilisation phases will take longer too.

We figure, because this is a lifetime eating regimen, that taking a little longer and enjoying treats such as a glass of red wine with dinner, a meal out with friends, is worth it.

 

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After two months on the Dukan Diet

Posted on March 24, 2011 by Susie Stevens| 1 Comment

After two months of my modified Dukan Diet that allows for entertaining, eating out and drinking alcohol, I can report that I have lost six kilos in weight (and fat) from when I started. My body is leaner and I am fitting in to dresses that I haven’t worn in 10 years (I kept my favourite little black dress).

What am I eating?

Technically, I am supposed to be at the Cruise stage: one day of pure protein and one day of protein and the prescribed vegetables. In fact, I am having vegetables on most days and still managing to lose weight – though perhaps not as fast.

I’m sticking to the no fat, no carbs program so no oil and minimal fat on meats, no bread, pasta, rice, biscuits and certainly no crisps, fries or other high fat, high carb foods.

What exercise am I doing?

Each day my husband and I walk for between 20 minutes and 45 minutes. Sometimes we walk first thing in the morning and after work in the evening before dinner but this is occasionally.

In addition, I go to yoga classes two to three times a week. If I need to do some shopping, I walk the 20 minutes to and from the shops. Once a week, I try to do a workout with gym equipment that improves my aerobic conditioning.

What am I drinking?

I make sure that I drink the 1.5 litres of water (or tea, coffee etc) a day. I also am having two Skinny Bitches (vodka, soda and a squeeze of fresh lime) each night. And if I go out, I have a glass of champagne or two, a white wine or similar alcoholic beverage – about once a week.

Progress on my modified Dukan Diet

It’s not fast progress for me at this stage but I only have four or five kilos to go to reach my target or true weight. With the modifications of eating out and drinking alcohol, I have not put any additional weight on and am actually still gradually losing the weight that I want to.

 

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