Tag Archives: The Stabilisation phase

November 2011 Progress Report

Posted on November 30, 2011 by Susie Stevens| 2 Comments
Image of Susie Stevens after 10 months on the Dukan Diet for socially active people

Feeling fit, healthy and happy at my goal weight

End of November and after a month of socializing, concerts (kd lang was sensational), I have retained my weight at 60 kilos. Bill still on 90 – 92 kilos.

We’re basically at the Stabilisation Phase and we follow some of the Dukan rules!

  • We try to exercise every day and succeed most days – 50 minute walk every morning with longer walks on the weekend.
  • We do one protein day a week.
  • We do not have two celebration meals in a row.
  • We have at least one tablespoon oat bran every day.

On the other hand, we’ve done some liberating things too.

  • We’ve reintroduced chocolate into our diet. We like dark, low sugar which is a bonus.
  • We’ve drunk a lot of champagne and wine.
  • We’re having more bread since we started the program.
  • We eat what we want to a large degree.

The change is that, generally, we’re eating healthier across the board. Our eating habits have changed and our tastes too. I no longer crave fish and chips. I no longer eat corn chips or other wasted-calorie foods at random. I chose healthier foods on a menu when I’m out. And I order Chocolate fudge pudding with vanilla icecream sometimes for a celebration meal treat.

I’m happy at my goal weight of 60 kilos. I can try on clothes in size 12 and they fit. Clothes generally look better on me. I get lots of compliments about how good I am looking. And I feel healthy, fit and strong.

Yoga is a big bonus for feeling great. It’s great for firming the body and relaxing the mind. And I’m sure it is a major factor in feeling so well.

The Dukan Diet – modified for socially active, champagne loving gals and guys – has been a huge success.

I’ve proved it – it works!

 

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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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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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Sugar and fat: beware low-fat foods and natural fruit drinks

Posted on April 8, 2011 by Susie Stevens| Leave a comment
Spoonful of strawberry and yoghurt

Fruit and low-fat yoghurt may have more carbs than you think

It seems simple enough. You need to reduce your fat intake so low-fat foods are a no brainer, right? Well, don’t be so sure.

When choosing low-fat dairy, it’s important to look at the dietary labels because many low-fat products have added sugar to compensate for the flavour. For example, some low-fat yoghurts have quite high carbs so look for ones with ‘no added sugar’ or ‘less than 1% added sugar’. Even this is no guarantee, so always check the dietary nutrition information on the label.

Another example of low-fat or no-fat advertised foods is salad dressings. These often have quite high levels of sugar – I’m yet to find one that doesn’t have high sugar so it’s best to make your own low-fat dressings with balsamic vinegar and/or lemon juice.

Facts about sugar

  • One glass of apple juice has as much sugar as a glass of Coca Cola (about 10 teaspoons).
  • Tomato sauce (commercial from supermarkets) has around 40 to 50 per cent sugar and massive amounts of salt. If at all possible, try to kick the tomato sauce habit and start making your own low-fat, low sugar tomato sauce at home. Barbeque sauce is also off the list!
  • Many low-fat foods have added sugar to compensate for taste.

The Stabilisation phase of the Dukan Diet

You’ve reached your goal weight or need a break half way to your goal weight. Now it’s time to stabilise and prevent weight going back on.

Because fruit is naturally high in sugar content, fruit is introduced in the Dukan Diet after you have reached a weight that you are comfortable with. This stage called Stabilisation is the period where you train your body to become attuned to your new reduced weight so that it doesn’t immediately start storing every ounce of energy from the foods you eat. Introducing fruit gradually during stabilisation helps your body to become used to added sugar in your diet.

Once at your goal weight, add one piece of fruit a day (not bananas, grapes or cherries). During stabilisation, you can also introduce pasta or rice for one meal a week and two slices of bread each day (without butter or margarine or 1 teaspoon at the most). Lean lamb such as a leg of lamb is also back on the menu. Oh yes, and you can have one celebration meal a week (increasing to two in the second half of the stabilisation phase).

 

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