Dukan Diet Week 4

This week I am making some changes, I am not going to look at my weight on the scales this week, I find I get disappointed and loose focus when I don't see the results I want. So I will get my partner to write down my weight daily and I wont look till the end of the week. It will be tough but I think it will help mentally.

	Day 22 Monday 12th July
	Weight: 71.2 (+0.5)
	Phase: Protein + veg
	I'm claiming a perfect day today, I only had salad with dinner because I was at my parents house, other than that it was a pure protein day. :)
	Food Diary: Breakfast: oatbran porridge, 2 eggs 1 slice of weight watchers bacon with hollinase sauce Lunch: chilli concarn flavoured mince Dinner: Stuffed Chicken with bacon and cream cheese filling, salad Snacks: yoghurt Dessert: yoghurt Exercise 20min Zumba DVD , 10min walk

	Day 23 Tuesday 13th July
	Weight: 70.5 (-0.7kg)
	Phase: Protein + veg
	Another successful day, feeling good today, stayed on track, made some yummy food and I haven't peaked at my weight yet.
	Food Diary: Breakfast: oatbran porridge, 1 eggs 1 slice of weight watchers bacon with hollinase sauce, coffee, berocca Lunch: Beef steak with mushroom sauce, asparagus, carrot and green beans Dinner: Moroccan Beef hotpot Snacks: yoghurt x2 Dessert: Tea Exercise 40min Zumba DVD , 10min walk

	Day 24 Wednesday 14th July
	Weight: 70.5 no change
	Phase: Protein only
	Today I have some challenges ahead of me, I'm going out for a birthday dinner at a Japanese restaurant, I will be avoiding the rice, but most things have oils and flour I can't dodge so will hope for the best. I will be going bowling after dinner so that little bit of exercise might help.
	Food Diary: Breakfast: oatbran porridge, 1 egg 2 slices of weight watchers bacon with hollinase sauce, coffee, berocca Lunch: Meatballs with yoghurt, dill and garlic dipping sauce Dinner: Miso soup, Chicken Teriyaki, a few spoons of rice before I remembered I'm not meant to eat it. Snacks: Coffee, formé sticky date yoghurt Dessert: 1 Slice of birthday cake (that was going to be 1 spoon, but I lost it and finished it sooo good) Exercise 40min Zumba DVD , 10min walk, 1 hour of bowling (I won whoo!)

	Day 25 Thursday 15th July
	Weight: 70.5 no change
	Phase: Protein + Veg
	I permitted myself a tiny sprinkle of lite cheese on my meat balls and you should have seen me jumping up and down in the kitchen with delight haha I guess a restrictive diet makes you appreciate the smallest tastes.
	Food Diary: Breakfast: oatbran porridge, 1 egg boiled with hollinase sauce, coffee, berocca Lunch: 3 leftover meatballs with can tomato, mushrooms and a tiny sprinkle of lite cheese Dinner: Chicken & veggie curry Snacks: pumpkin soup Dessert: 2 yoghurts Exercise 40min Zumba DVD , 10min walk

	Day 26 Friday 16th July
	Weight: I peeked today its 70.5kg
	Phase: Protein
	Today it was 'that time of the month' and my emotions were all over the place...so I peeked at my weight loss for the week. I lost 700g on monday and weighed EXACTLY the same every day this week. I have pushed harder than ever with my exercise and didn't loose anything on the scales. I'm putting it down to fluid retention and hope by the end of the week I will be in the 60s!
	Food Diary: Breakfast: oatbran porridge, 1 egg boiled with hollinase sauce, coffee, berocca Lunch: Steak Dinner: Butter Chicken Curry (no butter) Snacks: 2 jatz with tomato & phillim carrot sticks and philli (was naughty here) Dessert: 1 yoghurt, 1 wine, 3 vodka & diet pepsi, 1 chocolate (was naughtier here) Exercise 2.5 hours of dancing (I had so much energy after the wine it was insane, I did not stop dancing for 2 1/2 hours straight, was working up a great sweat!)

	Day 27 Saturday 17th July
	Weight: 70.2kg (-0.3)
	Phase: Protein + Veg
	Went out for lunch and dinner today, a real challange!
	Food Diary: Breakfast: oatbran porridge, 1 egg, 2 bacon, coffee, berocca Lunch: Restaurant Steak & veggies with mushroom sauce (not as good as I make hehe) 1 chip Dinner: Restaurant Miso soup & crispy chicken salad Snacks: 1 yoghurt, coffee, 4 alcoholic drinks Dessert: Weight watchers hot chocolate Exercise none :( no time today and I missed it, who would have thought!

	Day 28 Sunday 18th July
	Weight: 70.5kg (+0.2)
	Phase: Protein
	A nice relaxing sunday at home today, in control of all my food and I hope to finish with a loss at tomorrows weigh in.
	Food Diary: Breakfast: oatbran porridge, coffee Lunch: 1 chicken breast stuffed with creamcheese, bacon, turkey and herbs Dinner: Chicken & bacon omelette Snacks: 1 yoghurt, coffee, 6 slices of thin turkey breast topped with cottage cheese. Dessert: 1 cheese cake yoghurt, green tea Exercise 40 min cadio Zumba DVD , 17 min flat abs Zumba (oh I worked so hard!!!)

Week 4 Roundup

YES! I have reached my first goal today at the end of week four! 69.8kg! yay! SO SO happy to finally see this number on the scales, I have been trying to get here for at least a year and a half, thank you DUKAN and thank you ZUMBA!

Well I managed to not look at my weight for a whole 3 days during the week... but it definitely kept me focused, I could just believe I was loosing weight and doing awesome and the motivation was high. I will try again next week to only do a weekly weigh in. I also discovered when you reintroduce sugar to your diet you turn into a crazy energetic person, a natural sugar high is really cool, hence the 2 1/2 hour dance session on friday!

I have also started reading a book called The Gabriel Method- my mum says it's changed her life. The book is about loosing weight by getting your mind in the right place, by addressing all the psychological things that contribute to weight gain, should be pretty interesting.

 Total weight loss this week: 1.4kg
 Total Exercise: 6.45 hours (plus what ever a bowling game is)

Photo update at the end of week 4	Proof I reached my first goal!

Please note this website is in no way affiliated with the official program or it's Author, this website is to be used as a guide only and the advice of your doctor should always come first. x