{"id":398,"date":"2020-10-14T08:08:57","date_gmt":"2020-10-14T08:08:57","guid":{"rendered":"https:\/\/marshallbrain.com\/wordpress\/?page_id=398"},"modified":"2020-10-14T08:08:57","modified_gmt":"2020-10-14T08:08:57","slug":"dukan20","status":"publish","type":"page","link":"https:\/\/marshallbrain.com\/dukan20","title":{"rendered":"Dukan diet Cruise Phase (Phase 2) week 20 \u2013 I tasted the 170s for one day and it felt great"},"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>Here is my journey so far with the Dukan Diet:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>I wrote an article on the Dukan diet:&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><\/li><li>I started with a 5-day \u201cattack phase\u201d:&nbsp;<a href=\"http:\/\/marshallbrain.com\/dukan-attack.htm\">Yesterday I finished a five-day \u201cAttack Phase\u201d on the Dukan Diet and lost 6.6 pounds \u2013 here\u2019s a report on how it went<\/a>&nbsp;(days 1 to 5)<\/li><li>I have been in \u201ccruise phase\u201d now for 20 weeks. Here are reports on the first 19 weeks:<ul><li><a href=\"http:\/\/marshallbrain.com\/dukan1.htm\">Week 1<\/a>&nbsp;(days 6 to 10)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan2.htm\">Week 2<\/a>&nbsp;(days 11 to 16)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan3.htm\">Week 3<\/a>&nbsp;(Days 17 to 25)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan4.htm\">Week 4<\/a>&nbsp;(Days 25 to 32)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan5.htm\">Week 5<\/a>&nbsp;(Days 32 through 39)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan6.htm\">Week 6<\/a>&nbsp;(Days 39 though 46)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan7.htm\">Week 7<\/a>&nbsp;(Days 46 though 53)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan8.htm\">Week 8<\/a>&nbsp;(Days 53 through 60)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan9.htm\">Week 9<\/a>&nbsp;(Days 60 through 67)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan10.htm\">Week 10<\/a>&nbsp;(Days 67 through 74)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan11.htm\">Week 11<\/a>&nbsp;(Days 74 through 81)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan12.htm\">Week 12<\/a>&nbsp;(Days 81 through 88)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan13.htm\">Week 13<\/a>&nbsp;(Days 88 through 95)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan14.htm\">Week 14<\/a>&nbsp;(Days 95 through 102)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan15.htm\">Week 15<\/a>&nbsp;(Days 102 to 109)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan16.htm\">Week 16<\/a>&nbsp;(Days 109 to 116)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan17.htm\">Week 17<\/a>&nbsp;(Days 116 to 123)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan18.htm\">Week 18<\/a>&nbsp;(Days 123 to 130)<\/li><li><a href=\"http:\/\/marshallbrain.com\/dukan19.htm\">Week 19<\/a>&nbsp;(Days 130 to 137)<\/li><\/ul><\/li><\/ul>\n\n\n\n<p>And today I am reporting on my twentieth week (days 137 through 144) on the Dukan diet. This has been a \u201cnormal\u201d week \u2013 no great amount of exercise like last week, no huge transgressions. But there was one exciting moment on the diet front \u2013 I tasted the 170s for one day. Yesterday I weighed 179.6, although today I had inched back up to 180.0. Overall, I lost 2.0 pounds for the week. Here is how the week unfolded:<\/p>\n\n\n\n<p><strong>Day 137 &#8211;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Today on the scale I did lose weight. I lost 1.6 pounds. I now weigh 182.0.<\/li><li>Today I ate a pound of chicken, half a pound of salmon, 3 eggs, 2 cups of cottage cheese, 2 ounces of mozzarella cheese, a slice of cantaloupe and a slice of watermelon. The fruit is probably a transgression, but still a pretty good day.<\/li><li>For exercise, Leigh and the twins and I went kayaking tonight.<\/li><\/ul>\n\n\n\n<p><strong>Day 138 &#8211;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>This morning on the scale I weigh the same as I did yesterday \u2013 182.0. Had I not had the bad day on Day 131 (one week ago today), I would probably weigh 179.2 at this point. Sheesh.<\/li><li>Today I ate 2 pounds of chicken, half a pound of salmon, 3 eggs and 3 cups of cottage cheese. About 2,100 calories, which is a little high.<\/li><li>Leigh, David and I walked about 3 miles today.<\/li><\/ul>\n\n\n\n<p><strong>Day 139 &#8211;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>On the scale this morning I lost 0.2 pounds. I weigh 181.8. There is still water weight from Day 131 that has not been lost yet.<\/li><li>I was very good today. I ate a pound of chicken, a pound of Tilapia, 2 cups of cottage cheese and a box of&nbsp;<a href=\"https:\/\/www.wegmans.com\/webapp\/wcs\/stores\/servlet\/ProductDisplay?productId=368938&amp;storeId=10052&amp;catalogId=1&amp;langId=-1\">antioxidant vegetables<\/a>. No transgressions, no nuts. About 1,500 calories for the day.<\/li><li>I also did well on the exercise front. I walked for half an hour, played a little soccer with the kids and rode the exercise bicycle for an hour and burned 450 calories. I watched episode 3 of Lost on Hulu. This is the first ride I\u2019ve done since the 100 mile ride on Sunday. Riding on the exercise bike is effortless. It felt great.<\/li><li>Having done well on food, and having gotten good exercise today, I expect to lose weight tomorrow\u2026.<\/li><\/ul>\n\n\n\n<p><strong>Day 140 &#8211;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2026But on the scale this morning I weigh the same as yesterday \u2013 181.8.<\/li><li>If you go look back at&nbsp;<a href=\"http:\/\/marshallbrain.com\/dukan18.htm\">Week 18<\/a>, it really seemed like I was going to effortlessly waltz into the 170s. Day 131 seems to have changed that in a big way. Which I guess indicates that blow-out bad days on the Dukan diet are not a good idea. I wonder when I am going to get unstuck?<\/li><li>How to get unstuck? Today I decided I would try something different. This decision was also forced upon me because I wasn\u2019t paying attention to the cottage cheese supply and ran out. Horrors. How long has it been since I had a day without cottage cheese? With no time to go grocery shopping until tomorrow, today I ate 1 pound of salmon, 1 pound of tilapia, half a pound of chicken, 3 eggs and two boxes of&nbsp;<a href=\"https:\/\/www.wegmans.com\/webapp\/wcs\/stores\/servlet\/ProductDisplay?productId=368938&amp;storeId=10052&amp;catalogId=1&amp;langId=-1\">antioxidant vegetables<\/a>. No transgressions, no nuts. About 1,700 calories for the day.<\/li><li>No exercise to speak of today.<\/li><\/ul>\n\n\n\n<p><strong>Day 141 &#8211;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Today I actually lost weight. I dropped 1.2 pounds and now weigh 180.6 \u2013 a new low for me.<\/li><li>Cottage cheese is really salty (like 1,000 mg per cup), and normally I eat 2 or 3 cups a day, so the weight loss could simply be a salt thing caused by lack of cottage cheese yesterday. Or maybe the vegetables? But it is nice to see any weight loss since Day 131.<\/li><li>BP is 110\/75 this morning, which is also nice to see. It is the lowest morning reading I have had in a long time. That could be a salt thing too.<\/li><li>Today I ate a pound of chicken (500 cals), a pound of salmon (500 cals), 6 low-carb meatballs (340 calories, 10 grams carbs), 2 ounces of lunch meat (70 cals) and 3 cups of cottage cheese (400 cals). Probably 4,000 mg of sodium today though (2,000 from cottage cheese, 500 from lunch meat, 1,500 from the rest).<\/li><li>For exercise I worked in the yard all day today. Big, stupid yard project.<\/li><\/ul>\n\n\n\n<p><strong>Day 142 &#8211;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>My weight is unchanged this morning. I weigh 180.6 again.<\/li><li>Today I ate half a pound of chicken, half a pound of tilapia, 6 low-carb meatballs, 3 eggs and 1 cup of cottage cheese. That\u2019s a 1,300 calorie day, which is amazing because\u2026<\/li><li>\u2026today I continued working on the yard DIY project from hell. I spent the entire day (from 8:30 AM to 7:30 PM) (with the exception of occasional water breaks, lunch and dinner) outside working. Certainly doesn\u2019t burn the kind of calories I did on the bike ride last weekend, but it still beats sitting in a chair all day when it comes to the calorie burn rate. And keep in mind that I consumed 3,000 calories on the bike ride day, not 1,300.<\/li><\/ul>\n\n\n\n<p><strong>Day 143 &#8211;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>This morning on the scale it finally happened. I lost 1.0 pounds and now weigh 179.6. This is the first time I have seen the 170s since college or so, and for me it is really exciting. Now I feel like I have accomplished something significant. Why the drop? I ate less salt yesterday than the day before, and definitely ran a calorie deficit yesterday that exceeded 1,000 calories. Add that to the exercise and it produced weight loss, it seems.<\/li><li>My blood pressure this morning is 129\/81, the highest it has been in awhile. It wasn\u2019t particularly good yesterday either. I could be salt. It could be cottage cheese. Or maybe there is something else going on.<\/li><li>Today I have been really hungry (perhaps a side effect of yesterday\u2019s low caloric intake?). By 11AM I ate half a pound of chicken, 3 eggs, a handful of walnuts, 6 meatballs and finally resorted to lunch meat (4 ounces?) to try to put the brakes on things. Fortunately the lunch meat worked. The rest of the day I ate half a pound of Tilapia, half a pound of chicken and a cup of cottage cheese.<\/li><li>No exercise to speak of today. I have been taking aspirin all day for muscle aches incurred yesterday. Lots of lifting was done yesterday, apparently using muscles unused on a bicycle.<\/li><\/ul>\n\n\n\n<p><strong>Day 144 &#8211;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>And so today I gained 0.4 pounds and now weigh 180.0. I suppose it is better to have tasted the 170s and lost, than to have never tasted the 170s. I know I am close. These are water fluctuations. For the week I lost 2.0 pounds. I have lost 47.6 pounds since starting the Dukan diet.<\/li><\/ul>\n\n\n\n<p>This was a pretty normal week, and I lost 2.0 pounds. I have 5 pounds to go before reaching my target weight of 175. In theory I can knock that out in 2 weeks.<\/p>\n\n\n\n<p>Then there is idea that has been suggested in the comments of dropping below the target weight, say to 170. I would do that so, once carbs are consumed again, there is room for my weight to inevitably rebound immediately up 3.0 to 4.0 pounds. That way I would still be at my target weight in the consolidation phase. 4 weeks? We will see. Onward!<\/p>\n\n\n\n<p class=\"has-text-align-center\">[[<strong><a href=\"http:\/\/marshallbrain.com\/dukan21.htm\">Click here to find out what happened next&#8230;<\/a><\/strong>]]<\/p>\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 Here is my journey so far with the Dukan Diet: I wrote an article on the Dukan diet:&nbsp;How the Dukan Diet works \u2013 The French diet that is supposed to end the obesity epidemic I started with a 5-day \u201cattack phase\u201d:&nbsp;Yesterday I finished a five-day \u201cAttack Phase\u201d on the Dukan Diet and lost &hellip; <a href=\"https:\/\/marshallbrain.com\/dukan20\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Dukan diet Cruise Phase (Phase 2) week 20 \u2013 I tasted the 170s for one day and it felt great<\/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-398","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/pages\/398","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=398"}],"version-history":[{"count":1,"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/pages\/398\/revisions"}],"predecessor-version":[{"id":399,"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/pages\/398\/revisions\/399"}],"wp:attachment":[{"href":"https:\/\/marshallbrain.com\/wp-json\/wp\/v2\/media?parent=398"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}