Dukan Diet Week 9

 Week 9 – Cruise Phase

In this report we skim week 9 and share about my progress being noticed.   I also discuss how hard, or easy I’m finding this plan.

Monday, September 12, Day 57

Breakfast – Dukan Pancake and coffee

Lunch – Grilled chicken and yogurt

Dinner –Sirlion, yogurt


Tuesday, September 13, Day 58

Breakfast – Dukan Pancake and coffee

Lunch – Grilled chicken, yogurt

Dinner – Hamburger patties


Wednesday, September 14, Day 59

Breakfast – Dukan Pancake and coffee

Lunch – Hamburger patty and grilled chicken, yogurt

Dinner –Stuffed peppers and yogurt

It happened today.  The moment every dieter secretly awaits.  The confirmation and external reinforcement that brings a smile to your face – the moment when someone comments, “you look like you’ve lost some weight”.  Why yes, thank you I have.

Hey we’re human ok.  I’ve been able to tell for weeks because I’m the one no longer stuffing my fat into tight clothes and my wife has been noticing for weeks because her arms go all the way around, but a random co-worker noticing enough of a difference to say it out loud.  Yeah, that’s cool.


Thursday, September 15, Day 60

Breakfast – Dukan Pancake and coffee

Lunch – Sliced turkey and yogurt

Dinner –Grilled turkey patties, protein shake

I’ve not been on the scales for about a week.  I’m very curious how I’m doing.  I overslept this morning so I skipped it.  I’ll have to step on pretty soon.

Today’s dress shirt really demonstrated my progress.  It was a shirt that was tight a couple weeks ago.  It was out of the rotation.  But today it was loose and the sleeves were nearly too long.  With less fat around my shoulders and chest, the shirt draped more which allowed the sleeves to hang lower.

Yep, I’m looking forward to the scale test.


Friday, September 16, Day 61

Breakfast – Dukan pancake and coffee… I’ve made quite a routine of this breakfast.  My wife is awesome and makes several pancakes to last the week.  I gently reheat and eat it while driving to the office.  It’s fast, good, and holds me to lunch.  Repetition really is a key to success in any endeavor.  Chose a positive action and then wash rinse repeat.  That’s what I’ve been doing.

Lunch – Salmon and yogurt

Dinner –

I braved the scale again today and I’ve dropped another 1.5 pounds.  That puts me at 17.5 for the diet which is better than 8 pounds per month.  That’s a nice clip and something I’d be very pleased to sustain.

No kidding, this diet is easy once you get on a routine and have some support – I could not do this without my wife being on board and helping to prepare meals that agree with the program.  I’ve even waivered with instances of blatant violations and lapses of rigor wherein I don’t follow so strictly the every other day as a protein only day design.  But I’m still dropping weight.  Heck, I’m not even exercising like I should be.  That’ll provide a turbo change once I get with it.


Saturday, September 17, Day 62

Breakfast – Dukan Pancake and coffee

Lunch – Meatballs in marinara sauce… this was kind of a trap.  I arrived in Tuscaloosa and the couple we share a condo with – long time great friends like these are something everyone should be fortunate enough to have – were enjoying meatball subs and made plenty extra knowing I was arriving.  I eagerly joined in and skipped the bread electing to ditch the carbs and had 2 large bowls of meatballs and sauce.  Later I checked the packaging for both items and realized they included carbs.  Not huge amounts but I probably had 15-20 net carbs, a low number by comparison but more than I had planned.   Carbs are sneaky so this served as a reminder to check the labels but on the plus side, I enjoyed a nice hot meal and made a simple decision – hold the white bread hoagie roll – thereby saving me tons of extra carbs at no expense to the quality of the meal

This being a game day Saturday in Tuscaloosa, I enjoyed a couple cocktails mixed with diet Sprite – just not the same – and a cocktail at the game mixed in regular Sprint.  I think I was more spiked by the sugar than my smuggled spiking ingredient.

Dinner – We played a night game so it was late when we returned.  I fell asleep watching the late game – it was honest sleep as I probably had 3 cocktails over 8 hours.  That ended up being ok because everyone else enjoyed chili nachos.  High in carbs and calories.


Sunday, September 18, Day 63

Breakfast – Yogurt and Dukan pancake

Lunch – Grilled chicken patties

Dinner – Beanless Chili

Earlier in the week my wife made carb free soup by only excluding a couple minor ingredients.  This was great as I didn’t think soup would make my list.  She then mentioned that chili would be ok with no beans.  This was awesome news as I love my wife’s chili.  Further, as evidence to the awesome-ness of my wife, she read my excitement and made chili a couple days later, but on top of that, she’s probably studied more of the Dukan book than I have ( I read the whole thing, she’s studying recipes) and is fully supportive of my efforts.  That’s great because I would not be here without her.


The Dukan Diet: 2 Steps to Lose the Weight, 2 Steps to Keep It Off Forever

Devised by Dr. Pierre Dukan, a French medical doctor who has spent his career helping people to lose weight, the Dukan Diet rejects counting calories and promises permanent weight loss while allowing adherents to eat as much as they like.