{"id":362,"date":"2020-10-14T07:36:53","date_gmt":"2020-10-14T07:36:53","guid":{"rendered":"https:\/\/marshallbrain.com\/wordpress\/?page_id=362"},"modified":"2020-10-14T07:36:53","modified_gmt":"2020-10-14T07:36:53","slug":"dukan3","status":"publish","type":"page","link":"https:\/\/marshallbrain.com\/dukan3","title":{"rendered":"A report on week 3 of the Dukan Diet Cruise Phase. The whole thing has become a straightforward habit, and the weight loss seems very consistent"},"content":{"rendered":"\n<p class=\"has-text-align-center\">by&nbsp;<a href=\"http:\/\/www.marshallbrain.com\/\">Marshall Brain<\/a><\/p>\n\n\n\n<p>This has been my journey on the Dukan diet so far:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>About four weeks ago I wrote an article introducing the Dukan Diet, entitled&nbsp;<a href=\"http:\/\/marshallbrain.com\/dukan0.htm\">How the Dukan Diet works \u2013 The French diet that is supposed to end the obesity epidemic<\/a>. It sounded interesting so I decided to give it a try.<\/li><li>Three weeks ago I finished a five-day&nbsp;<a href=\"http:\/\/marshallbrain.com\/dukan-attack.htm\">Dukan Diet attack phase<\/a>, where you eat nothing but low-fat protein, and lost 6.6 pounds. This is&nbsp;<strong>Day 1 through 5<\/strong>.<\/li><li>Two weeks ago I started on the&nbsp;<a href=\"http:\/\/marshallbrain.com\/dukan1.htm\">first five days of Phase 2 of the Dukan diet<\/a>, also known as the \u201cCruise phase\u201d. If you are on the Dukan Diet, this is the phase where you will be until you are down to your target weight. It consists of protein-only days alternated with protein+vegetables days as described&nbsp;<a href=\"http:\/\/marshallbrain.com\/sukan0.htm\">here<\/a>. This is&nbsp;<strong>Day 6 through 10<\/strong>.<\/li><li>Last week I continued the Cruise phase and also discovered an interesting property of Asparagus:&nbsp;<a href=\"http:\/\/marshallbrain.com\/dukan2.htm\">I have finished my second week on the Dukan Diet \u201cCruise Phase\u201d and lost 5.4 pounds during the past seven days. Here is a report on how it went, and a \u201csecret ingredient\u201d that may have helped<\/a>. This is&nbsp;<strong>Days 11 through 17<\/strong><\/li><\/ul>\n\n\n\n<p>At this point, the whole Dukan diet thing has become a habit. I am amazed that: a) I am never hungry, b) cravings are very easy to control, and c) that the weight loss is so consistent (none of the backsliding or \u201cbinge days\u201d you might have experienced).<\/p>\n\n\n\n<p>I also weaned myself off of asparagus this week. I was expecting to gain a lot of water weight. And I did gain some, but then it disappeared. Here is how&nbsp;<strong>Days 18 through 24<\/strong>&nbsp;went:<\/p>\n\n\n\n<p><strong>Day 18 &#8211;<\/strong><br>&#8211; Today on the scale I lost 1.2 pounds. I have lost 14.8 pounds total since I started the diet and 5.4 pounds during the past seven days of Cruise Phase.<br>&#8211; I ate what I have been eating \u2013 chicken, fish, lunch meat, asparagus, oat bran \u2013 and added a little beef. Leigh was digging through the freezer over the weekend and came across a pot roast, so I cooked it for dinner. I learned that if you are cooking a pot roast on the Dukan diet, you can\u2019t really partake of the traditional potatoes and carrots that you boil with the roast. Nor can you have any gravy, because it is thickened with flour or corn starch. But the meat was good.<\/p>\n\n\n\n<p><strong>Day 19 &#8211;<\/strong><br>&#8211; This morning on the scale I lost 0.4 pounds.<br>&#8211; I am using my belt as a crude way to measure waist size. The belt has 5 holes. When I started this journey I was using hole number 2. I moved to hole number 3 during the attack phase. I have been on hole number 4 since I lost 10 pounds. Hole number 5 is starting to come into range.<br>&#8211; Today I ate chicken, fish, a little beef, lunch meat and asparagus.<\/p>\n\n\n\n<p><strong>Day 20 &#8211;<\/strong><br>&#8211; On the scale this morning I lost another 0.4 pounds.<br>&#8211; I am out of asparagus today, so I am going to see what happens when I stop using it for several days. I assume I am going to gain a pound or two of water weight.<br>&#8211; But before I gain that water weight back, I dug through my closet this morning and found an old pair of 34-inch jeans. It has been several years since jeans this size fit. They are actually wearable. They are not tight, but they are not loose either.<br>&#8211; Today I ate chicken, lunch meat and the chicken+stir fry vegetables I talked about&nbsp;<a href=\"http:\/\/marshallbrain.com\/dukan2.htm\">last week<\/a>. This is a Birdseye frozen-vegetables-in-a-bag product that comes with a sweet\/sesame sauce in the bag.<\/p>\n\n\n\n<p><strong>Day 21 &#8211;<\/strong><br>&#8211; Today, as predicted, I gained weight because I stopped eating asparagus. I gained 0.8 pounds on the scale this morning. On the plus side, I slept through the night. So what I am hoping is that my body absorbs however much water it needs to absorb over the course of a day or two to return to \u201cnormal\u201d, and then my weight starts falling again. We will see.<br>&#8211; I used up my first box of oat bran today, so I had to go to Harris-Teeter to buy some more (fun fact: a one pound box of oat bran holding 2-3\/4 cups of the stuff lasted me about 3 weeks). Leigh looked at the flyer and HT had some excellent sales on chicken breasts and london broil (which my mother used to make a lot when I was a kid, marinated in Italian dressing, and I haven\u2019t had it in forever). With a coupon chicken breasts were $2\/pound, and London broil was $2.50\/pound or so. I will let the LB marinate overnight and grill it tomorrow.<br>&#8211; Today I ate chicken, beef (pot roast), chicken+veggie stir fry left over from yesterday and a hamburger patty (because I cooked hamburgers for the kids). The hamburger patty is probably outside the Dukan diet because of its fat content. Oh well \u2013 it tasted great.<br>&#8211; Today I had a real craving for pizza and cookies. And I would have loved to have a bun and a slice of cheese with that hamburger patty. Which is weird because I have been pretty much craving-free for a good while. I resisted however. At this point it is easy to resist because: a) it has become a habit, and b) who wants to mess up a good thing? I am losing weight consistently without any hunger pangs or problems. Why mess it up?<\/p>\n\n\n\n<p><strong>Day 22 &#8211;<\/strong><br>&#8211; This morning on the scale I lost 1.4 pounds, which was a nice surprise. I have lost a total of 16.2 pounds since I started 3 weeks ago.<br>&#8211; I ate too much today. The marinated london broil (and I did some marinated chicken too) was soooo good. So today I ate london broil, chicken, fish, another hamburger patty and stir-fry veggies+chicken. Let\u2019s say that today\u2019s protein was too good. I\u2019ll have to limit consumption next time I prepare LB.<br>&#8211; On the plus side, we had a long family walk today. Should be interesting to see what happens on the scale tomorrow.<\/p>\n\n\n\n<p><strong>Day 23 &#8211;<\/strong><br>&#8211; On the scale this morning I lost 0.2 pounds. I will try to eat less today than I did yesterday.<br>&#8211; Today I ate fish, london broil, 3 eggs, stir-fry vegetables+chicken and some lunch meat. I successfully limited my consumption of LB.<\/p>\n\n\n\n<p><strong>Day 24 &#8211;<\/strong><br>&#8211; On the scale this morning I lost 0.4 pounds.<br>&#8211; How do you celebrate your birthday if you are on the Dukan diet? The kids asked this morning, \u201cWhat are you going to have if you can\u2019t eat cake or ice cream?\u201d It kind of shows another way that carbs\/sugar permeate our lives. Leigh and I would normally go to lunch together, or we would take the kids to dinner. Instead we went for a long walk.<br>&#8211; I celebrated my birthday by eating fish and a little london broil. I skipped veggies today. Compared to, say, 2 days ago, I really didn\u2019t eat very much today. Maybe 1.5 pounds of fish total, and 6 ounces of LB? Something like that. I just was not very hungry. It is hilarious to compare this to the amount I was eating, say, four weeks ago (or 6 months ago). I was always hungry then.<\/p>\n\n\n\n<p><strong>Day 25 &#8211;<\/strong><br>&#8211; Today I lost 0.6 pounds. So I lost a total of 2.6 pounds over the last 7 days. Since starting on the Dukan diet I have lost a total of 17.4 pounds.<\/p>\n\n\n\n<p>If I had to guess, I would expect this to be a \u201cnormal week\u201d on the&nbsp;<a href=\"http:\/\/marshallbrain.com\/dukan0.htm\">Dukan diet<\/a>. The amount of weight I lost seems consistent with the number of calories I am taking in and the amount of exercise I am getting. If I can string together 10 to 12 more weeks like this, and assuming there are no \u201cplateaus\u201d or setbacks, I hope to be able to lose another 30 pounds. And it really doesn\u2019t seem like it will be that hard \u2013 as mentioned above, this has become a habit. Besides the fact that all this protein is getting a little boring, and the fact I have the occasional desire to lunge at a pizza or a cookie or an ice cream cone when I see one, it seems pretty straightforward.<\/p>\n\n\n\n<p>If you have been thinking about losing weight (perhaps for years), you ought to try this diet. If you can make it past the first few days and all the cravings that you get when you start, it really is nice to be on the \u201cother side\u201d. I feel a little like a reformed smoker as I say that, but it really is worth a try. I have high hopes for getting down to a healthy weight.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">[[<strong><a href=\"http:\/\/marshallbrain.com\/dukan4.htm\">Click here to find out what happened next&#8230;<\/a><\/strong>]]<\/h2>\n\n\n\n<h2 class=\"has-text-align-center wp-block-heading\">Dukan Table of Contents<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/marshallbrain.com\/dukan-diet\">My Dukan Diet Experience (I lost 52 pounds on this diet)<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-cost\">How much does the Dukan Diet cost per day?<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-calculator\">Very cool calculator for calculating your specific dietary needs &#8211; Protein, carbs, fat, vitamins, etc.<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-fasting\">Fasting and Fasting diets &#8211; Four different ways to try a fasting diet<\/a><\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan-ideal-weight.htm\">Good question &#8211; what is your &#8220;ideal weight&#8221; if you want to be healthy?<\/a><\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan-stuck.htm\">What can<\/a><a href=\"https:\/\/marshallbrain.com\/dukan-stuck\"> <\/a><a href=\"http:\/\/marshallbrain.com\/dukan-stuck.htm\">you do when you &#8220;get stuck&#8221; at some weight plateau on the Dukan diet (or any diet)<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-dc\">Drew Carey loses 80 pounds with a no-carb diet<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-appearance-change\">How does your appearance change when you become obese?<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-appearance-change\">How does your appearance change when you become obese?<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-diet-science\">Would you like to lose weight? Video shows the latest science on what works and what doesn&#8217;t<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-water\">This has got to be the easiest dieting\/weight loss tip ever: drink more water<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-greek-yogurt\">How to make Greek yogurt at home and cut your yogurt costs in half<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-greek-yogurt2\">I made half a gallon of Greek yogurt this weekend &#8211; talk about cheap and easy! And Tasty!<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-warnings-all-wrong\">All the dire warnings I have gotten about the Dukan diet have turned out to be wrong<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-carbs-entitled\">What if everything that we are taught about carbs is actually propaganda?<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-carbs-dont-work\">How Carbohydrates Don&#8217;t Work &#8211; in fact, carbs are probably causing the obesity epidemic. If you are overweight, it is <\/a><a href=\"http:\/\/marshallbrain.com\/dukan-carbs-propaganda.htm\">probably <\/a><a href=\"http:\/\/marshallbrain.com\/dukan-carbs-dont-work.htm\">the carbs<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-carbs-entitled\">Why do we feel like we are entitled to carbs? That we cannot live without them?<\/a><\/li><li><a href=\"https:\/\/marshallbrain.com\/dukan-50-pounds-lost\">Today I officially reached the &#8220;50.0 pounds lost&#8221; milestone on my Dukan Diet weight loss journey, and you can too<\/a><\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>by&nbsp;Marshall Brain This has been my journey on the Dukan diet so far: About four weeks ago I wrote an article introducing the Dukan Diet, entitled&nbsp;How the Dukan Diet works \u2013 The French diet that is supposed to end the obesity epidemic. It sounded interesting so I decided to give it a try. Three weeks &hellip; <a href=\"https:\/\/marshallbrain.com\/dukan3\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">A report on week 3 of the Dukan Diet Cruise Phase. The whole thing has become a straightforward habit, and the weight loss seems very consistent<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-362","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/pages\/362","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/comments?post=362"}],"version-history":[{"count":1,"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/pages\/362\/revisions"}],"predecessor-version":[{"id":363,"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/pages\/362\/revisions\/363"}],"wp:attachment":[{"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/media?parent=362"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}