THE DUKAN DIET

How a whole bridal party went from fat and thick to fit and thin!

Dedicated to all the men and women who have struggled with their weight. I’m hopeful this will work for you like it worked for my friends and family. Everyone who has tried it has been successful. I hope this changes many lives! To my sisters who always remained thin and could eat anything until they reached 30 and then they came to ME looking for advice (I was never the skinny one growing up!) To - Stephanie, Dawn, Sue, Tina, Katie 2, and Jillybean – y’all have went from being the hottest single girls to the hottest mamas! To Mom and Dad – for always loving me and believing in me and for insisiting on Sunday dinner no matter what was going on. To Nanny and Pappy (all four of ya) – I know you’re up there in Heaven eating coconut cake and playing pinochle. And to my husband – Max. The best thing that ever happened to me, aside from the Dukan Diet (kidding, honey!) And of course, to Doctor Dukan! You have wonderfully changed so many lives. You rock!

at one time or another. I won’t lie: I about cried a tear at the Sunday dinner table when the macaroni and cheese passed by along with the mashed potatoes and hush puppies. and were a bit more fit. The only exercise. studying at Le Cordon Bleu. you know that is true. despite the bad lighting! . aunts and cousins who make the best coconut cake. still follows the Dukan lifestyle. Dukan’s diet book (not yet released in the States) and had lost 6 pounds the first week! So. Yes. I’ll outline the diet – the phases. red velvet cupcakes. I wanted everyone to look and feel as happy as I knew I was going to be on that day! My girlfriend Stephanie had spent a year in France. this is for all those who want to get a head start on committing to fitness and can’t wait for the Dukan Diet book to be released. she decided to try it and let me tell you. I’ll also include recipes that we’ve created. we usually always met with some success. I had six girls in my bridal party and we’d all tried every sort of diet. was running in and out of classes as I was in my last few weeks of nursing school. as did most of my bridal party: give or take a few pounds. and most of us had. and let you know what worked for us.A Funny Thing Happened On The Way To The Wedding… Congratulations! You are about to take the final step to making a commitment to being healthy. and of course. My mom was so inspired by our weight loss. It’s the cliff notes version – taken from the notebook we all made from the Dukan Diet book that Stephanie brought back from France. There is a saying “Nothing taste’s as good as thin feels. we not only met our goal weight. I was 6 months away from being married and wanted to lose 20 pounds. of course fried chicken and red velvet cake are scrumptious. My husband started the Dukan Diet about a year after we married and he ‘let himself go’ – and now he is super fit. we decided as a group. The pounds. we all wanted to make an entrance – who doesn’t dream of being the bell of the ball! Even though it was my wedding day. 6 months before my wedding. So. So many of our friends and family have asked what the “secret” is – and have been disappointed to learn the Dukan Diet is not available in the United States. the food allowed. She picked up a copy of Dr. however. We all have maintained the Dukan lifestyle. she had gained weight (along with fabulous culinary skills). the Tracy Anderson method. had lost 10 pounds the first week! It was the kick in the butt she needed to dedicate herself to getting back to her slim self after 2 kids and 8 years of marriage. there is no denying that. that we would band together and try the diet. I won’t lie: I also lost 5 pounds the first week. Nothing against Vegans. all us wishing we weighed a little less. I’d picked the most luscious buttery A-line dresses for my bridesmaids. My bridesmaids were reporting similar results. unfortunately. This is what happens when you live in the South and are surrounded by mothers.” If you’ve ever been thin. My girlfriend Dawn. including the Atkins. but we all missed our salty pork products! Now. crept on a month or two after the diet and there we were. grandmothers. and she plays tennis 4 times a week and stays up to watch David Letterman! In 6 months. most of us lost more than we expected. gone Vegan. corn bread and macaroni and cheese. who had the most weight to lose. the woman is 64. fried chicken. But so is standing in the dressing room trying on pants or swimsuits and looking good in everything. And that was 2 years ago. Weight Watchers. Needless to say.

They are always on the menu. Controversially. spinach. but continue to use the basic rules of the Consolidation Phase as a safety platform (eat unlimited protein and vegetables. I’ll break each of the phases down a bit more.) and so on. 2) You get one fruit a day. onions. including. Or you could try other combinations. because some things that we consider “vegetables” actually contain a lot of carbs. a portion of cheese.. vinegar. This might be pasta or rice. you do not have to be a star. zero-fat yogurt and cottage cheese. 5) Your menu expands to include one “celebration meal” per week. In the attack phase. One stone equals 14 pounds. shopping lists. Some of the mixes you will read about are 5 days of protein only alternated with 4 days of protein and veggies. normal spices (oregano. bread and cheese to the mix. So if you weigh 140 pounds. Phase 2 could last for months if you have a lot of weight to lose.g. by the way. etc.THE BACKGROUND: French nutritionist Dr Pierre Dukan introduced his diet (similar to Dr. Phase 3: Also known as the Consolidation phase. Salad is included as a vegetable.” There is a huge difference between “eating whatever you like” and eating the Phase 3 diet. but there are also dairy possibilities (e. Your menu could include soups or stews that combine protein and vegetables. Things like carrots. bell peppers. corn and potatoes are out. Also allowed are things like green beans. mustard. we call it the Dukan Lifestyle! . 4) You get one serving of carbs per week. you weigh 10 stone. though around these parts. Or 4/3. except on Thursday. 3) You get two slices of whole-grain bread. along with recipes. like salt. So let’s summarize: Eat a phase 3 diet. this phase starts once you reach your target weight. you get two of these “celebration meals” per week. You can eat them raw. though you will certainly feel like one as you bounce out of bed when the alarm clock goes off and find you have more energy! There are four different phases: The Attack ! Phase 1: You eat low-fat protein only for 1-10 days. tomatoes. or boil them. etc) and vegetarian/vegan options. And drink a lot of water (coffee. briskly). two starchy foods and two celebration meals a week). lettuce. broccoli. steam them. turkey. cabbage. Atkins' famous diet). and hints and tips that worked for my friends and family. The diet is called “Régime Dukan” in France. fish). The consolidation phase adds a little fruit. cantaloupe. the oat bran and the water. And really.co. fruit is forbidden for the first two steps. the goal is low-fat meat. You also add some oat bran (1. Phase 2: Also known as the Cruise phase. You continue the oat bran (2 tablespoons per day). The menu will definitely include salads. How do you know how long you need to be in Phase 2 and when it is time to switch to Phase 3? Also. 1) Continue eating protein plus vegetables to your heart’s desire. You can see why the Dukan diet is also known as the French protein diet. two slices of whole grain bread. asparagus and celery. where anything goes. in France 10 years ago. the water and the walking (which increases to 30 minutes a day. On Thursday you eat nothing-but-protein. It's rumored that Dukan is currently the diet choice for the next princess of England. However. low-fat mixed with oat bran and lots and lots of water. apples. basil. if I could pass up Southern Food for a few weeks. chicken. as is olive oil. I did sneak a few slices of bacon in for with my eggs. onions. You have days of nothing-but-protein alternated with days of nothing-but-protein-and-vegetables. Celebrities such as Gisele Bundchen and Jennifer Lopez have used the diet to back bounce into shape after their pregnancies. tea and diet sodas or OK but they have to be zero calories and zero fat). and this is where the diet shows its French pedigree. Kate Middleton. You continue walking every day. Green is a go! Anything you might normally find in a salad is OK. one piece of fruit a day. You get to pick how you mix the nothing-but-protein days with days of nothing-but-protein-and-vegetables. peas. wine and dessert are encouraged.5 tablespoons per day) to the mix and a 20-minute walk every day. You don’t lose any weight here – you just maintain your new weight.uk. cauliflower. Phase 4: The Stabilization Phase: Go back to eating whatever you like.What does the menu look like in Phase 2? The vegetables you are allowed to eat are limited. I won’t lie. As you move to the second half of Phase 3. You can season your protein with anything that is zero fat and zero carbs. etc. how do you calculate your correct target weight (which is what marks the end of Phase 2)? You use the calculator on Dukandiet. pepper. but you are looking for the watery fruits like watermelon. as well as one “celebration meal” per week. the only thing that will passing your lips is the protein. mushrooms. The wonderful thing is. Your protein is likely to come in the form of meat (low-fat beef. Unlike the Atkins diet. cucumbers. The Dukan Diet is highprotein. If you weigh 142 pounds you weigh 10 stone and 2 pounds. I’m sure you are strong enough to stick to the Dukan Diet.

The high protein content means dieters feel full very quickly and don't suffer hunger pangs. While on the Attack phase of the Dukan diet you can flavor your food with almost all herbs and spices. as well as eggs. you can find the flavors to jazz up all of your allowed foods. Finely chopped pickles mixed with yogurt and a squirt of lemon makes a tasty dip. Although you must be careful with salt. less than 20lb then three days. How much can you eat? During this phase. These foods can be eaten as often as the dieter feels hungry. Vinegar may be used to add tang. lemon juice can give zing and you can spice up your food with chilies. After a few days the you should see weight loss of up to 6lbs.5 liters of water every day for the benefit of your dieter's kidneys. Dairy products such as cottage cheese. You’ve got to go out and kick ass. 20–40lb then five days. and I’ll print it here – this is the one that I followed: . With a little ingenuity. I mix my oatbran in with my yogurt. Dieters can eat most meats and fish. Sweeteners are also permitted on the Dukan diet. The pure protein days of the Dukan diet are the most effective weight loss days but they don't have to be the hardest. the attack phase lasts from 1-10 days. These days are protein only days. you may find the menu during the Attack phase a little bland.” – Maya Angelou Depending on the weight loss goals. you could leave it in a marinade of yogurt and overnight. Walk at least 20 minutes a day. do it for one day. Rather than grilling your chicken breast as it is. You should drink 1. yogurt. Although you will lose weight and not feel hungry. quark and skimmed milk can be eaten as long as they are the non-fat varieties. and more than 40lb then seven to 10 days. although you should seek medical advice first. every home has a few gallons of oil in the pantry!) or add fatty or sugary sauces you can still make your food more palatable with a few flavor intensive additions. Life’s a bitch. While you are not allowed to fry your meat (and we loveeeeeee to fry in the South.Phase 1 – THE ATTACK! “I love to see a young girl go out and grab life by the lapels. Here is the Attack! Phase Food List – And this is the list that you will use in every phase: Though there is a rather long list. You should follow this phase for one to 10 days depending on how much weight you have to lose. you can eat as much as you want in any combination and at any time of day. Fiber is added to the diet in the form of oat bran. If you have less than 10lb.

lemon juice (only as spice. veal or rabbit • Chicken and turkey (except skin and outside part of the wings) • Ham (low fat and lean) • Beef. veal. no rind) Cooked chicken and turkey slices (no fat. herbs. Mullet Cod Grey Mullet Hake Halibut Haddock Monkfish Mackerel Plaice Pollock/Coley Rainbow Trout/Salmon Trout Salmon Sardines Red Mullet Sea Bass Skate Sea bream Smoked Salmon Swordfish Tuna Whiting Turbot Seafood Clams Cockles Calamari/Squid Crayfish Lobster Dublin Bay prawns Mediterranean prawns/ Gambas Mussels Oysters . onion (as spice). sugar free chewing gum Now for the 72 Protein Foods List . pheasant. Meat and Offal Beef Steak Filet of beef Sirloin Steak Roast Beef Rump Steak Tongue Bresaola (air dried beef) Veal escalope Kidney Calf's liver Veal Chop Cooked ham slices (no fat. below 5% fat) • Sweeteners (except fructose based). not for drinking). garlic. vinegar. grouse Rabbit/Hare Fish Dab/Lemon sole Dover sole Fish roe . spices. Herring. or chicken liver • Any fish (except canned in oil or sauce) • Shellfish and crustaceans • Eggs (up to two per day. Salmon. sugar free natural ketchup (in moderation).These are 72 Foods safe to eat in unlimited quantities on every phase of the diet.Cod. mustard. no rind) Fat reduced bacon Game . partridge. unlimited egg whites but watch the yolks if you have high cholesterol) • Dairy products (low fat.Venison.Allowed Foods • Lean beef.

surimi Shrimp Poultry Chicken livers Chicken Guinea Fowl Ostrich Poussin (I have no idea what this is!) Pigeon Quail Turkey Eggs Hen's eggs Quail's eggs Virtually Fat-Free Dairy Products Skim milk Virtually fat-free quark Virtually fat-free fromage frais Virtually fat-free cottage cheese Fat-free greek yogurt Fat Free natural yoghurt (plain or no-sugar sweetener only) Vegetable Protein Tofu .Scallops Whelks Prawns Seafood sticks .

people made jokes about the bikini fridge thing. Can you do this? Absolutely. pickles. lemons. buy a shell bracelet (say you’re going to the Islands or a beach) and every time you are tempted to eat French fries. spices (chili helps digesting). Foods such as • • • • • • • • Pork (like I said. Plus • 150ml skimmed milk for drinks • 1 ½ tbsp oat bran During Phase I you can enrich your menu with some supplements as follow: Gherkins. including other sources of higher-fat protein. but it truly worked. sauerkraut. I did sneak in some bacon!) Lamb Fatty beef Mutton (who eats Mutton?) Duck Goose Fat-containing dairy products such as cheese Beans and lentils Daily Menu Idea: Breakfast 1 container fat-free yogurt and 1 boiled egg. coffee. mustard. look at that bracelet and think how you will feel when you take off your cover up at the beach and actually GO IN THE WATER because you’re not afraid of how you’ll look! . vinegar. But we are talking 10 days at most! I used a picture of my wedding dress AND I went out and bought a bikini that I wanted to wear on my Honeymoon (a size 6 bikini!) and hung them both up on the refrigerator. then try again the next day. Lunch Fat-free cottage cheese with grilled chicken breast. anything worth having is worth some work.Dukan Attack Phase – Off limits During the attack phase. Listen. Try rollups with mustard. salt (but do not exceed any reasonable amounts) REMEMBER! Drink at least 1. herbs are allowed. Mid afternoon 1 container fat-free yogurt Dinner Grilled tuna steak with 1 poached egg. OR two scrambled eggs Mid morning Turkey! As much as you like. everything else is off limits. Yes.5 – 2 L of water or other drinks (tea. If you want to lose weight for a vacation. And if you have a bad day and give up.

For me (I had 20 pounds to lose) I reached it after 2 months. is the best way to follow the cruise phase. a typical plan for me would be: Monday – All protein: Egg White Omelet with turkey Grilled chicken breast with lemon Salmon with side of cottage cheese Tuesday – Veggie/Protein Mix Egg white and tomato. my heaviest friend. Implementing these two diet plans alternately. One is a protein diet. Though you get to add vegetables. which is awesome. Also. It is not. in this phase. To be more specific. along with protein rich foods. You will stay on this phase until you reach your goal weight. breast 1 cup(s) spinach. ground 8 slice(s) turkey. all the proteins from the Attack Phase! So. while the other diet plan allows inclusion of vegetables and protein intake. according to their convenience. up your walking to 30 minutes a day. In other words. is given below. Turnip And of course. you can also eat vegetables. I also started going to the gym and did resistance workout (using bands and kettle bells) 3 times a week. baby 1/2 medium sweet peppers cut into strips .PHASE 2 – THE CRUISE PHASE: “Nothing in the world is difficult for the one who sets his mind to it” – Chinese Saying I don’t know why this is called the Cruise Phase because cruise makes it seem like it’s easy peasy. The cruise phase involves two meal diet plans. reached her weight a week before the wedding (so it took her 6 months but she had 45 pounds to lose). Here’s Chef Stephanie’s Recipe for Turkey Spinach Stuffed Roll Ups: • • • • • 2 teaspoon mustard dash(es) nutmeg. on one day have only foods high in proteins and the very next day follow the second diet plan (vegetables and proteins). Vegetables Artichoke Asparagus Aubergine Beetroot Broccoli/purple sprouting broccoli Cabbage: white/red/Savoy/cauliflower/Chinese leaves/kohlrabi/kale/Brussels sprout (all types of cabbage) Carrot Celery/celeriac Chicory100 Natural Foods That Keep You Healthy Courgette Cucumber Fennel French beans/string beans/mangetout Leek Mushrooms Onion Palm hearts Peppers (sweet) Pumpkin/marrow/squash Radish Rhubarb Salad leaves: all types of lettuce/rocket/watercress/alfalfa/curly endive/sorrel Soya beans Spinach Swede Swiss chard Tomatoes loo. Now. Some people reached their goal weight quicker and Dawn. Following are the foods that can be safely included in cruise phase. One can steam or cook the vegetables. every other day only having proteins. If one is comfortable. the second diet plan is a combination of vegetables and protein rich foods. spinach omelet Turkey with hard boiled egg salad Chicken on the grill with a cucumber salad And I’d continue the rest of the week. the ideal way to follow this stage of Dukan diet. one can also eat the vegetables raw. Up your oat bran to 2 teapoons per day. In this phase. Although many implement cruise phase in a variety of ways.

Recipe Tip: Make-Ahead Directions: Prepare turkey roll-ups as directed. Chill roll-ups in the refrigerator for up to 4 hours. Wrap each roll-up in plastic wrap. .

allowing leaves to extend beyond the turkey. In a small bowl. cut each roll-up in half. My Mustard Salmon Recipe: . Divide spinach among turkey slices. Top with pepper strips. If desired. Makes 8 servings. Roll up each turkey slice.Preparation 1. 2. Carefully spread mustard mixture evenly onto turkey slices. stir together mustard and nutmeg. 3.

Ingredients • • • • • • • • • • 2 garlic cloves 3/4 teaspoon finely chopped fresh rosemary leaves 3/4 teaspoon finely chopped fresh thyme leaves 1 tablespoon extra-virgin olive oil 2 tablespoons Dijon mustard 2 tablespoons whole-grain mustard Nonstick olive oil cooking spray 6 (6 to 8-ounce) salmon fillets Salt and freshly ground black pepper 6 lemon wedges .

about 30 seconds. Broil for 2 minutes. Arrange the salmon fillets on the baking sheet and sprinkle them with salt and pepper. Line a heavy rimmed baking sheet with foil. Grind the mustard sauce until combined. Dijon mustard. rosemary. Transfer to a small bowl. Spray the foil with nonstick spray. Continue broiling until the fillets are just cooked through and golden brown. Add remaining 1 tablespoon of whole-grain mustard to the sauce and stir to combine. about 5 minutes longer. Preheat the broiler.Directions In a mini food processor. Set aside mustard sauce. oil. Transfer the fillets to plates and serve with lemon wedges. combine garlic. Spoon the mustard sauce over the fillets. . and 1 tablespoon of whole-grain mustard. thyme.

fruit. This phase is all about a controlled way to get back to normal. Apart from the products allowed in the previous phases. as you no longer need to lose weight – just keep up the weight you are at and not gain any more. The simple rule is – for every one pound you lost. you will now be able to have: bread. you got to your target weight. cooking and nutrition during the Cruise phase. but you need to precisely follow the rules: . cheeses and some starchy products.PHASE 3 – CONSOLIDATION “If we did all the things we are capable of doing we would truly astound ourselves. This is it! The moment when all your hard work has paid off. but still eating healthy. You will also be able to have some other foods that were forbidden up till now thanks to the celebration meals. but you are under a huge risk of yo-yo – gaining it all back. So if you've lost 30lb. Now you can expand that knowledge and put it to good use while re-introducing new foods to your diet. if you don't watch what you eat carefully.” Thomas Edison. The upside is. you need to be on phase 3 for 150days. You have learned a lot about food. you need to be on the Consolidation phase for 5 days. you can now add many tasty foods that were forbidden on the Cruise phase.

1 portion of fruit a day Pretty much any fruit except from bananas. a small bowl of strawberries. a pear. a few plums. 1 portion is one piece: an apple. etc. a handful of berries. an orange. cherries and dried fruit. .

as sandwiches. .2 pieces of wholegrain bread a day You can have them in any given moment of the day: breakfast. with soup.

You can have any: gouda. It's best to have the whole portion at one go. swiss cheeses. Avoid goat cheeses. cheddar.40 grams of cheese a day (which is about 1/3 cup). . Roquefort. to avoid having too much. camembert.

Wholegrain rice – same amount as the pasta. Pasta – for best results have the wholegrain ones and cook them al dente ( it will take longer for the body to process). Don't use cream or butter while preparing the dish and stick to no more than 220g boiled weight (about 1 cup). Lentil and beans .2 portions of starchy products a week Avoid white rice and potatoes.

though try to have the lean parts.Pork & Lamb Once a week you can have some lamb and pork. .

dessert (a piece of cake) and a glass of wine. Maybe have something fatty. it can be pizza or french fries and ice cream. YES. you should not have another one Monday for breakfast.Celebration Meals Two times a week you can have celebration meals. It could be a starter (a white roll). . it's about enjoying the tastes and not overindulging yourself • Between one celebration meal and the next one. so if you had one for Sunday dinner. there should be at least a day difference. You just need to remember not to have more than one serving. You have to give your body time to burn the excess calories. • It's best to actually chose a time you can actually 'celebrate' this meal and not rush yourself. but there are rules: • Never have another serving. the main dish (deep fried chicken). but prepare it yourself at home. That can be anything.

that goes a long way. Preheat oven to 375 degrees. and syrup with hand beater. to support your new. On this one day. Stir in pecans and chocolate chips. . sugar. as it's usually the least busy day. Cool. 2. salt. Beat eggs. melted 1 cup light corn syrup 1 cup pecan halves 1 1/2 cups dark chocolate chips Directions 1. It's best to chose a Thursday. Pour mixture into pie shell. It's just one more effort. margarine. Bake until set. 3. Chocolate Pecan Pie Celebration Meal! Ingredients • • • • • • • • 1 (9 inch) unbaked pie crust 3 eggs 2/3 cup white sugar 1/2 teaspoon salt 1/3 cup margarine. without the weekend guests or the Monday cravings. healthy weight.Protein Day Last but not least: 1 day of pure protein (PP) a week. 40 to 50 minutes. That is the guarantee you will not gain weight. you can only eat the foods allowed in the Attack phase.

I’ll have a go. Pop open the bubbly. “Well. one at a time. The last phase is a set of guideline for life. How good do you look in those skinny jeans? Fabulous! You have achieved a wonderful goal – managed to lose weight and keep it off. which are there not to constrict you but to steer you. . and suddenly all sorts of abilities which you thought never belonged to you – suddenly become within your own possibility and you think. Though the risks of your body trying to gain weight are behind you. you can now go back to simply eating whatever.” Margaret Thatcher Congratulations! You got to the Stabilization Phase and you really do deserve a pat on the back.Phase 4 – Stabilization! “One only gets to the top rung of the ladder by steadily climbing up. there is always a risk that your mind will goad you and suggest that since you lost so much weight. so that you never gain weight again and live a healthy and fulfilling lifestyle. too.

get up and walk even if it is just a few steps away. just keep active during the day – use the stairs instead of the elevator. as not everybody can or has to. Try and walk just that little bit extra. It also swells in the stomach so you feel fuller for longer. take a walk instead of driving everywhere in a car. however remember the simple lessons learned during your weight loss phases. Dukan insists on choosing Thursday as your Protein Only day. . Don’t park in the very first parking spot (unless it’s cold or raining!) Walk to the grocery store instead of driving. if you really find some other day more convenient and easier to stick to then go for it. Simple actions to avoid a sedentary life include some of the examples below: • • • • • Take the stairs instead of the elevator Avoid riding office chairs with wheels (though this can be loads of fun!) . Eat Oat Bran Daily Why? It helps with your digestion. and mixed with other food it reduces the amount of calories absorbed. but the Protein Only day will be your way to remember the effort you have put in to achieve your new.The Rules of the Stabilization Phase You stick to the Protein Thursday You can eat whatever you want for six days a week. will help you with cravings and make you eat that little bit less. Although Dr. But you do need to remember to observe your chosen day. and not try to change it every week or two. If you don't do sports. Eating it daily. healthy body. Keep Your Activity High You do not need to suddenly become an exercise freak.

or until cooked through and juices run clear. boneless chicken breast halves 1 can condensed cream of chicken soup 1 egg seasoning salt to taste 1/2 cup all-purpose flour (we use White Lily) 1/2 cup cornstarch or potato flour 1/2 teaspoon garlic powder 1/2 teaspoon smoked paprika salt and pepper to taste oil for frying Directions 1. Once chicken is doughy. And now. In a resealable plastic bag mix together the flour. smoked paprika. place chicken pieces in bag. learned a lot about nutrition and what is good for your body and what is not. Sit at the kitchen table and really enjoy your food. In a shallow dish or bowl combine the soup. Place coated chicken on a platter and allow to sit until it becomes doughy (this is critical.Other Tips: When it comes to the rest of your food – trust yourself. One at a time. mix together. You have come a long way. Most of the time it's only your brain being greedy. and eat slowly. seal and shake to coat. Your body is now accustomed to the new food and it will guide you as to what and how much you should eat as long as you are willing to keep listening to it. Set aside. At meal time – try to take your time. That’s it! You can do this! I’m sure of it. If you gain a few pounds? Don't wait until you gain a few more. egg and seasoning salt. Drink while you eat. salt and pepper. Dip chicken in mixture and turn to coat completely. Fry chicken pieces in oil for about 7 to 10 minutes each. 2. Add more flour and/or cornstarch as necessary. be sure to use enough oil to cover chicken pieces. 4. to ensure crispiness when fried). That way you give yourself time to feel when you are actually full. but add them in equal parts (there should be an equal amount of each in the mixture). Drain on paper towels and serve. it will make you eat a bit slower and fills up the stomach too. I eat this once a week and 2 years after the Dukan diet. Have two Protein Days a week and that should help to get you back on track. test oil by dropping a piece of the 'dough' into it. 3. Try to not take second helpings of anything. the oil is ready when it starts to fry immediately. I still fit into my size 6 bikini! Mom McNulty’s Fried Chicken Ingredients • • • • • • • • • • 4 skinless. . cornstarch. garlic powder. here it is: I promised Mom’s Fried Chicken Recipe and yes. Don’t eat in front of the TV. Heat oil in a deep skillet over medium heat.

Do an initial weigh in and don’t weigh yourself for awhile. my family. It helps to know if maybe I become sluggish or have a headache – and then look back and realize I ate swiss cheese or lunch meat with nitrates. Don’t beat yourself up if you slide off a day or two.com You will find success and happiness. Now I can just say. Focus more on how you feel and how lose your clothes are becoming. Don’t think of food as your enemy. I went to her website because there was a promise of recipes from the book (did I mention – it’s foodie chick lit. If a government study comes out and says something. Don’t weigh yourself too often. So keep a sense of humor. keeping a log (in the beginning). I did some research on the Dukan Diet before committing myself to it. But keep that to once or twice a year. DO NOT WEIGH YOURSELF prior to your period. somehow. So many things that they say are bad for you they reverse a few years later and said. and following some sort of plan where you can chart progress. This plan may seem a bit wonky at first. but it was worth it. You can get healthy and lean and feel better than ever.Josh Billings “There’s only one corner of the universe you can be certain of improving. If you find yourself having horrible days and the only way you can deal with it is by eating and then hating yourself afterward. you will feel more powerful and in control. I apologize for any errors in this book. I find. Be thankful for where it came from – mother nature – a farm – someone’s kitchen. I read what the proponents said and the opponents said.livestrong.” . You can find her at www. give her books a whirl. Yes. coffee is good for you!” “Butter is better than margarine now!” It’s best to read as much as you can on a subject. every once in awhile if you’ve had a horrible day and nothing will do but a sleeve full of Oreo Cookies or bag of potato chips. be kind to yourself. I had to get a NetFlix membership. and I. Investigate: Don’t believe anything you read or hear until you’ve investigated.com or www. Sooner or later. The movie was quite funny and really made sense – it was an Ah-Ha! movie. Or your friend! Sure. I simply kept a written journal. I sent off an email and told her how my bridesmaids. and that’s your own self. You can do this online with www. “Check out the fast-track version on Amazon or Barnes and Noble!” So. More tips: keep a journal. ladies. I tend not to listen anymore. but remember to enjoy the journey. but it’s very helpful having a guide. I sent her the info and we started to communicate. For goodness sakes. I didn’t do the online thing. fine. “Studies now show.loseit.com or www. had done the Dukan 2 years ago and that it worked for us. Remember. it’s great to have a goal and destination in mind. I eat less and appreciate every bite. trying a new one each month. you can’t really control anything but your attitude. and then decide for yourself.” – Aldous Huxley . Much work went into that food and if you take just a moment to think about all the energy that went into creating the food and be thankful for it. She had mentioned the Dukan Diet as a possibility but never went through with it. “Consider the postage stamp: its usefulness consists in the ability to stick to one thing till it gets there.sparkpeople. but if you can stick to the plan.if such a thing exists!). and have confidence! You can do this. Laura also suggested I put the information I’d sent to her into a book format and post it on Amazon so I didn’t have to constantly explain to people who ask me about the Dukan Diet.com .Wrap Up I had read the first book in the SpellBound Cafe series by Laura Freed and loved it – if you like fun chick lit type books. To give you energy. try it out.TheLauraFreed. It’s basically a movie about why Protein is good for you and carbs and sugar are bad. you need a whole life makeover! Simply think of food as something to sustain you. it will become second nature. On her website she had mentioned she was going to experiment with diets. There are also apps for your smart phone you can use at those websites. It was quite the learning experience! Laura is going to be starting the Dukan Diet and documenting her results on her website if you want to follow along or see how it works for her. She suggested I watch the movie Fat Head – by Tom Naughton.

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