If you have been following the Brainstuff blog, you know I started the Dukan diet back in April, 2010 and kept a complete diary of my progress day by day:
You also know that about 6 months later I had lost 50 pounds:
I received a nice note in my inbox yesterday:
Hi Marshall–How are you doing with consolidation? I check your blog every day but haven’t seen an update recently. I am on the coaching program, cruise phase, and stalled out. I suspect that the fat free cottage cheese and yoghurt have too many carbs, so I think I will eliminate them. My two pressing questions are how did you consume the oat bran–just sprinkled dry on the protein?–and how many cups of vegetables did you eat on the pv days? I congratulate you on your success. Thank you. [name]
So let’s answer these question in reverse order:
How many cups of vegetables did you eat on the pv days?
In a lot of my posts you will see me mention a “box of antioxidant vegetables”. This is a frozen vegetable product from Green Giant that is primarily broccoli and carrots. The box says that a serving is “1 cup (110 grams) frozen, 2/3 cups prepared” and there are 2 servings per box. So I am eating 2 cups or 1.5 cups dependuing on how you want to think about it. When I eat asparagus, I eat about a cup I would guess – maybe more. 10 stalks say.
How did you consume the oat bran?
My main way is to mix it with eggs or Egg Beaters in an omelet. I eat a fairly large quantity of Egg Beaters (3 or 4 omelets a week), and mixing it in is easy. But I have also mixed it in yogurt and cottage cheese, mixed it into hamburger, used it as breading on meat, mixed it into soup, sprinkled it on the vegetables and eaten it dry out of the box.
How are you doing with consolidation?
Well, here’s my story. As you may recall, back on October 19, 2010 I ended Phase 2 and entered Phase 3. And I was not very good at Phase 3 at all. If you read my posts, you realize I wasn’t very good at Phase 2 either, but I was able to get by and lose weight by being fairly true to the “pure protein” mindset. When I got off track I was able to get back on track.
But Phase 3 did not work particularly well for several reasons:
- Once I eat any carbs, I have a hard time not eating more carbs for some reason. For me, it is easier to put a big fence around carbs and not eat any. When I try to put a gate in that fence, I don’t seem to do as well.
- I got sick about 4 weeks into Phase 3, and that sickness, plus winter, killed off a lot of exercise.
- And then there’s December. In hindsight, it would have been far smarter to have stayed in Phase 2 going into Thanksgiving and Christmas, because the food landscape in December is not pretty. Between parties, family gatherings, restaurants, Christmas cookies arriving in the mail, school events for the kids, etc., there’s just too much not-healthy food available. I have a friend who is also on the Dukan diet, and we sort of came to a point in January where we mutually admitted to kind of eating our ways through December. On the one hand it was nice to be able to do that. On the other hand, it causes weight gain.
On the other other hand, it is nice to know how to lose the weight again. It’s sort of like having a Jedi power. So we both returned to Phase 2. Yesterday, for example, I ate 2 pounds of chicken, 2 cups of cottage cheese, an omelet and 200 calories of peanuts and walnuts. The day before was about the same, except some of the chicken was replaced by fish. Today will be about the same, except I will be eating some vegetables too.
I will probably stay in this Phase 2 mode until I am back down to 175, and then I will try Phase 3 again. The difference this time is that it will be Springtime, so exercise will be easier. And it won’t be the food situation experienced around Christmastime. And I will hopefully come up with some kind of strategy around carbs that my brain can wrap its arms around this time. I’m not exactly sure what it will be. Maybe I will just stay in Phase 2 for the rest of my life! It’s easy and it works.