Thursday
2 egg/1 egg white omelette
light espresso Starbucks frappucino
tinned sardines
2 soya chocolate milk <— fat stomach
2 chicken breasts
2 glasses white wine <— it was a date, what could I do?
1 slice turkey breast
Exercise: Nil :(
VERDICT! MUST GO TO GYM TOMORROW. And drink less chocolate soya.
I had this for breakfast with scrambled eggs sprinkled with chives - it was delicious and incredibly satisfying. The batter forms something between an omelette and a pancake, making it perfect to use in the place of bread. Think sandwiching a turkey burger between two small galettes or topping with smoked salmon.
1. In a small jug, mix 1.5tbsp oatbran, 1.5tbsp of FF quark/fromage frais and 1 egg.
2. Either sweeten with 1tbsp of sweetener (for sweet galettes) or a little salt (for savoury).
3. Lightly oil a non-stick frying pan and pour in the batter. Cook for 2-3 mins on each side.
Makes 1 large galette (20cm diameter) or 2 smaller ones. Serves 1.
Eat fresh and hot or wrap in foil and keep in the fridge for up to a week. Freezable.
Source: p.70, Dr. P. Dukan, The Dukan Diet, Hodder & Stoughton, London, UK, 2010
Sunday
Oat bran galette with 2 scrambled eggs
An ice cream <— ooooh shit, it was a present, would have been rude to refuse… shit.
4 crabsticks
1 chicken leg
1 boiled egg
1 FF peach yoghurt
3 (!) chocolate soya milks
Exercise: Nada.
VERDICT! A disappointing day. Had major cravings for carbs/chocolate/crisps/popcorn. A bad end for week 1, lets make the start of week 2 a good one!
Week 2
Monday
1 small oat bran galette with 2 scrambled eggs, smoked mackerel and chives.
1 soya chocolate milk
1 small oat bran galette
Small ribeye steak
1 FF peach yoghurt
1/2 slice turkey
Exercise: 4.8km run (32mins, road)
VERDICT! A good start to week 2 :) I like that I had the majority of my food at the start of the day.
An often unconsidered side effect of weight loss is muscle loss, which can affect strength and balance. A recent study suggests that adding protein to your daily diet not only can aid weight loss but also limit the loss of muscle mass as you shed the weight.
Just found this great little gem on fat burning. If you ever wondered which was better for fat burning (aerobic or anaerobic exercise) this article is the one stop shop, without too much science. Basically, when you are doing anaerobic cardiovascular activity (sprinting for example) you feel lactic acid buildup in your muscles. This is a result of your body not having enough available oxygen and blood to export to your muscle fibers, so you go into burning your glycogen reserves. Glycogen is a form of long term or backup energy that your body employs when doing anaerobic exercise, keep in mind that when you feel your muscles burning that is strictly your muscles, not fat. The best way to burn fat is aerobic exercise. With this kind of pace you can be more confident that your body won’t start eating into your glycogen reserves, will have an adequate amount of oxygen to keep working, and begin oxidizing your fat cells.
Check out the article if you want more info.
Saturday
2 scrambled eggs with chives and 1/2 a fillet of smoked mackeral
1 peach yoghurt with 1.5 tbsp oatbran
3 fried chicken strips <— I was in a pub
Ham with a little salad (2 leaves of Cos lettuce, 1 slice tomato)
2 glasses of wine
2 shots of black sambuca <— pretty good considering I was out
1/5 chicken breast when I got in
Exercise: Does dancing count??
VERDICT! Yesterday was just too tricky to not break my diet given that I ate dinner at someone else’s house and then went to a bar. But the only real thing I did wrong was the salad and I can take that hit :)
In a jar put 1tbsp Dijon mustard, 5tbsp balsamic vinegar, 1tsp vegetable oil, salt and black pepper. Screw the lid on and shake.
For extra flavour, you may like to add a whole garlic clove to marinate, or some fresh herbs.
Source: Dr. P. Dukan, The Dukan Diet, Hodder and Stoughton, London, UK, 2010
My delicious brunch! If a diet tastes this good, I’m on it for life!!
This morning I made 2 small galettes, rather than one big one. One I used for brunch, the other is in the fridge to cope with later carb cravings!
(Source: proteinqueen)
Tuesday
1 small galette with 2 scrambled eggs
1 small galette
1 pot of low fat cottage cheese
10oz ribeye steak with a little spinach and mushrooms <— I was out.
2 small glasses of red wine
1 cosmopolitan
Exercise: None
VERDICT! I had a good time yesterday, so I’m not going to get too down about the lack of exercise.
Friday
ham omelette
grilled prawns with tomato and cucumber salad
2 tiny-mini slices of pizza (I was wasted)
Some drinks… I forget exactly what but something like: 1 large glass white wine
4 G&Ts
3 tequila shots
Exercise: Nothing
VERDICT! I messed up my protein only day because I got taken out for dinner. It was worth it and it wasn’t even unhealthy.
Saturday
2 scrambled eggs with smoked mackerel
1/3 pot of cottage cheese
2 chicken thighs, 1 burger and salad
slice of Dukan lemon cheesecake
3 G&Ts
3 sambuca shots
Exercise: Was dying to do some, but didn’t.
VERDICT! There was a party, there was cake. I stuck to my diet. Which means I’m allowed the mistake that happened Sunday…
Sunday
1 small oat bran galette with 2 scrambled eggs and smoked mackerel
1 small oat bran galette
Chinese food: 2 duck pancakes, seaweed, 4 deep-fried prawns, 2 prawn toasts, 3 bits of chicken.
1 chicken thigh
2 glasses white wine
Exercise: yeah, err, none.
VERDICT! The chinese food is probably the worst I’ve been. It sounds like a lot, written out as a list, but really it was a small portion. Wish my cheat had been some cake instead. I want some cake!
Overall, Week 4 was not a good show. Would love to kick off Week 5 with a day to be proud of. Can’t believe its WEEK 5!!!!
An often unconsidered side effect of weight loss is muscle loss, which can affect strength and balance. A recent study suggests that adding protein to your daily diet not only can aid weight loss but also limit the loss of muscle mass as you shed the weight.
I had another bloody Chinese takeaway again. I didn’t even fancy it.
Tuesday
2 scrambled eggs with 1 small galette and spinach
pickled herring
2 chicken thighs
1 small galette
Chinese takeaway: 3 prawn balls, chicken with carrots and cashew nuts in yellow bean sauce, chicken with ginger and spring onions, rendang beef. FML.
Exercise: urrrrghhh.
VERDICT! A poor effort. I could so easily have said no to the takeaway. And then I could so easily have not raided the fridge at midnight for that extra prawn ball. Think I may be addicted to MSG. At least there were no carbs though… yeah, that’s not even consoling.
