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Welcome to My Dukan Diet Support Site
What is the Dukan Diet?
The Dukan Diet is a diet plan which has been developed and refined for over thirty years by Dr Pierre Dukan, a French nutritionist and doctor.
Describing the diet as “a planetary success” and as ”the revolutionary weight loss plan that has taken the world by storm! ” is obviously a little bit of sales hype on behalf of Dr Dukan, but his diet is certainly an international success as his Dukan Diet book has been published in 20 countries in 10 different languages. I also know that visitors to my site come from all over the world.
Unlike many other diet plans that you may have tried in the past, the Dukan Diet plan not only gives you the tools to lose weight, it also helps you develop new healthier eating habits that will allow you to stay at your target weight forever. There is nothing magical about the diet plan, although many dieters are astounded by the amount of weight they lose in the Attack Phase which is the first phase of the diet.
The Dukan Diet Phases
The Dukan Diet is a diet plan with four distinct phases. The first two weight loss phases, Attack (Phase 1) and Cruise (Phase 2) are based on the use of 100 allowed foods that make the food you eat high in protein but low in sugar, fat and carbohydrates. These 100 allowed foods are made up from a list of 72 low fat, protein rich foods and a list of 28 vegetables which are low in sugar and starches. In the third phase – Consolidation you start to add back fruit, hard cheese and starchy foods until you reach the fourth and final phase, Stabilisation which you follow to keep off the weight forever.
The Dukan Diet of course wouldn’t be the Dukan Diet without the another main feature, the daily serving of oat bran!
What also sets the diet apart from many others is the fact that almost all of the 100 allowed foods can be eaten freely without restriction and that there is no counting of calories or carbs!
More About My Site – www.thedukandietsite.com
My site provides free information and support to anyone who is following or considering following the Dukan Diet to lose weight. In my posts you will find hints, tips and information as well as many Dukan Diet recipes suitable for the first two phases of the diet plan. I also sometimes provide general information about losing weight, maintaining your ideal weight, eating healthily and exercising.
The Dukan Diet Site – Posts
The site has been set up using a standard blogging platform and the information is provided in individual posts. If you want:
- to read my latest posts you can click ”Posts“ here or in the navigation bar above
- to browse the topics posted you can look through my “List of Contents“ page which lists and links to every post on the site
- to look for a particular topic you can use the Search tool in the sidebar using a key word or phrase
The Dukan Diet Site – Comments
It is the visitors which make this site special as the comments posted add another dimension. In the comments sections you can read about the experiences of others and see the questions they’ve asked and the answers that have been given. As well as being able to comment on each article or posting, I’ve put two posts on the site just for your comments, these are:
- My Dukan Soapbox - where you can post details of your successes, seek support when your weight loss plateaus or ask for advice.
- Site Ideas, Suggestions and Comments - where you can make comments and suggestions in helping to develop this site. Your comments and suggestions are very important to me as I want this to be a site that you will return to again and again and that you will want to recommend to your friends.
All comments to the site are fully moderated and do not appear until I authorize them, so sometimes there can be a delay before they appear.
The Dukan Diet Site – Contact Page
If you would prefer to email me with your questions, suggestions or comments you can do this using the Contact page which can be accessed here or from the navigation bar above.
Best wishes
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806 Responses to “Home”
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« Previous 1 … 14 15 16Redbat on May 15, 2012
Green snow peas. Are they alowed in this diet? From which phase? Thnx
Amber on May 15, 2012
Hi Redbat
Green snow peas are known as mangetout in Europe and mangetout is on Dr Dukan’s list of allowable vegetables that are added from the Cruise Phase.
Best wishes
Amber:)
am..me again on May 14, 2012
Hi Amber,
I am on my 12th day of dukan and have lost 7.5lbs so far which is really great. My question to you is have you ever heard of it messing with your menstrual cycle. I am 3 days late (i am fairly consistent at 28days). Normally I wouldn’t mind, but I am trying for a baby and I am 40yrs old so I don’t want to miss an opportunity as I am getting up there ( I checked I am not pregnant). I know this is really a question for the GP, but I’ll ask anyway:
1) do you know does this happen a lot ? if so, is there standard advice from the dukan people?
2) do you think going to Consolidation or Stabilisation would be recommended to “normalise” menstrual cycles.
I do not want to jeopordise the great weight loss and how good I feel, but I also don’t want to jepordise my chances of having a baby next year either. PS I had the sweet cravings and bloating PMS symptoms just not the period.
Amber on May 14, 2012
Hi aine
You’re the first person who has contact me about a missed period. Whilst poor nutrition can interfere with the menstrual cycle you were only 9 days into the diet so it seems a little early for these symptoms to appear and the subject is not mentioned in the copies of the books I have.
As you are trying to conceive I would not recommend following the standard Dukan Diet. You need to make sure that that all the right minerals and vitamins are there for the baby to develop from the very beginning.
Dr Dukan does have a recommended adaptation that can be followed in pregnancy which is to follow the Consolidation Phase eating two pieces of fruit each day and to use semi skimmed dairy products and to leave out Dukan Thursdays.
You need to make an appointment with your GP immediately to discuss your missed period, your wish to lose weight but most importantly your desire to have a baby and take his advice on the best way to move forwards.
Best wishes
Amber:)
am..me again on May 14, 2012
Thanks Amber for the quick response. Will make that appt and start following the adapted consolidation phase immediately. Your advice is much appreciated. Cheers, Aine
Trace Buckingham on May 8, 2012
Hi Amber,
I’m in my 3rd week of the diet now, and have lost 12lb to date.
I cook alot of curries and had hoped to be able to do this on the diet as many of them are yogurt based, however I have found that when you heat 0% fat yogurt it splits.
Have you found any solution to this as I’ve tried numerous ways of adding it, but it still ends up splitting.
Any help would be much appreciated.
Cheers Trace
Amber on May 8, 2012
Hi Trace
Well done on your weight loss so far!
You may have already tried this but the best way I’ve found to add yogurt is to allow the sauce to cool down for a few minutes before adding the yogurt. If you do need to warm the sauce up after adding the yogurt it has to be done very gently.
Cheers!
Amber:)
Trace Buckingham on May 9, 2012
Thanks Amber,
I’ll give it a go this evening as I’m on a PP day.
Trace
Nicola binning on May 3, 2012
Hi amber can u tell me if 0% yeo vally is allowed please
Amber on May 4, 2012
Hi Nicola
You can have Yeo Valley 0% plain yogurt but not the vanilla one as it contains
Organic Fat Free Yogurt (89%), Organic Sugar, Organic Invert Sugar Syrup, Organic Tapioca Starch, Organic Vanilla Extract (0.2%), Organic Lemon Juice.
Contains Organic Milk.
Best wishes
Amber:)
Nancy on April 29, 2012
Thanks Amber, for that clarification. That makes sense to me!
Question – are we allowed parmesean cheese during Cruise? Also, do you know anyone who sells fat free cheese here in the UK? I haven’t found any yet.
Thanks
Nancy
Amber on April 29, 2012
Hi Nancy
I’ve seen a “pinch” of parmesan cheese used as a tolerated item in recipes on some sites but I’m waiting to see something official before I post it on the site. I don’t know of any fat free cheeses in the UK but do know from reading comments like the one below from the US site that Dr Dukan isn’t a great fan!!
“..Dr. Dukan does not recommend Fat-Free cheese as it tastes terrible and because it’s full of chemicals. It’s not in the list of 100 foods. We suggest you wait until Consolidation to eat real cheese. And no – not even FF Feta it’s SUPER high in sodium ounce per ounce. Yes it is used as a garnish in some recipes – it is not meant for every day use – but to be used sparingly. Members who choose to add fat free cheeses tend to lose slower, so keep this in mind if you decide to use it
of this cheese”.
Best wishes
Amber:)
Nicola binning on April 29, 2012
Hey I’m on the 3rd stage now but I’m unsure if I have to follow pp & pv days still and then add the bread fruit and celebration meals on top?
Amber on April 29, 2012
Hi Nicola
Congratulations on reaching your target weight. Consolidation is 6 days of PV plus one day of PP. On the PP day you don’t have any additional items these are only added on PV days. You’ll find some more info in these posts.
http://thedukandietsite.com/83/the-consolidation-phase-of-the-dukan-diet/
http://thedukandietsite.com/2927/dukan-diet-updatemore-fruit-now-eaten-in-consolidation/
Best wishes
Amber:)
Nancy on April 29, 2012
Hi Amber, under your info on the Cruise phase you have written ‘You could of course devise your own rhythm and say have PP only days on Mondays, Wednesdays and Fridays with PV days for the rest of the week. The PP days can equal but should never exceed the PV days and there should not be more than 5 consecutive PP days. If you adopt a personalised rhythm you may not lose weight so quickly but you may find it easier to maintain.’ Where does this come from as it is not in my book. It is what I do and it works for me, perhaps I am not losing as much as I could but I am losing and I am happy with it. I am just curious where this information came from. Thanks as always!
Amber on April 29, 2012
Hi Nancy
This is my interpretation (loosely?) based on Dr Dukan’s advice at page 87, “…there is not a standard version of the alternating rhythm of the two diets for everyone but it is adapted to each person and situation….”. He also gives more information on other rhythms at pages 94 and 95 which gives some flexibility to the standard 1/1 or 5/5 rhythm.
Just as you’ve found for yourself for the Dukan Diet to work it has to fit into your lifestyle. If having one day less PP in a week on the Cruise Phase means the Dukan Diet works for you I think this is a sensible adaptation. This can then make the Cruise Phase into a seven day cycle which fits far more easily into the lives we lead.
Best wishes
Amber:)
caz on April 23, 2012
Hi Just wondering I am on Day 8 of attack phase and lost 6 lb is that normal of do i need to do anything elce to shed more weight? how much weight can people lose in ten day of attack phase
Amber on April 24, 2012
Hi Caz
Six pounds is well within the normal range as the rate of loss often drops off the longer you are in Attack. I put the range of weight lost for a ten day Attack between six and twelve pounds.
It is understandable that you want to lose weight as fast as you can but you need to think about the longer term. If you come into harshly at the start it can lead you to crash and burn. Dieting is more like a marathon than a sprint and pacing yourself helps get you to the end of the race.
Best wishes
Amber:)
Julie on April 23, 2012
Hi Amber.
I am sorry to ask more questions. I guess I am just so anxious to be able to have beofre and afters like oh so many others I have seen.
I started the Dukan diet on April 2. I ended up being on the Attack phase for 12 days and then moved on to the Cruise phase, which I have now been on for 10 days.
I am excited that I have lost 12 pounds. The last few days I have went up a pound down a pound but have hit that 13th or more lost.
I am not walking 30 min a day, increased my walking speed (the sides of my calves hurt when I do that) and I am thinking of adding a 30 min bike ride in there somewhere too.
Do you suggest anything else I can try to get the pounds dropping?
I have not left out any proteins, I am eating the alotted Oat Bran, not cheated on anything either. I have even walked in the rain and snow.
I have a two hour commute to work each way and I have a desk job for 8+ hours a day.
I am willing to do anything. I even passed up my favorite girl scout cookies, milk chocolate, and all my favorite easter candies.
Julie on April 23, 2012
WOW! I just re-read my post. What was I thinking when I was typing.
I would like to have before and after pictures like so many I have seen. I have lost 12 pounds but I have yet to hit losing that 13th pound or more.
I AM walking 30 mins a day. (I don’t know why I put NOT?!?!?)
I am willing to do anything. I have already passed up my favorite cookies, chocolate and candies.
Amber on April 23, 2012
Hi Julie
Hopefully my answer still makes sense!
Best wishes
Amber:)
Amber on April 23, 2012
Hi Julie
Everyone has periods where their weight loss plateaus so you just need to stick with and the weight loss should resume.
What about investing in a pedometer and trying to incorporate some walking into your lunch break or could you put more steps into how you do your work/housework. Instead of using the nearest rest room/photocopier could you use another one that is further away. Instead of ringing or emailing could you get up and speak to that person instead.
You can also try reducing your daily dairy limit to just 500g, sticking only to the proteins allowed on Dukan Thursdays in Stabilisation http://thedukandietsite.com/2854/dukan-diet-dukan-protein-thursdays-explained/ and cutting out one or both tolerated items.
Stay strong!
Best wishes
Amber:)
Kerrie on April 13, 2012
Hi, i’ve been on the diet now for about 8 weeks and have lost 30lbs. I’ve been exercising which i’m sure has helped but have just hit brick wall and not lost any weight for about 10 days, Unfortunately this wore down my resolve and I did lapse just for one evening (I’m afraid chocolate is my weakness!) so my question is do i just carry one alternating PP and PV, or do i do PP for few days? also, have a night coming up and wasn’t sure if I could drink alcohol in any form at all?
Amber on April 13, 2012
Hi Kerrie
Periods of stagnation are not that unusual even when following the diet to the letter. Unless there is a known reason for the stagnation such as monthly hormones, salty food or a lapse I recommend sticking with your normal way of following the Dukan Diet for 3 or 4 days. If the weight loss doesn’t resume I’d then suggest tweaking the diet by
1. Only eating the proteins recommended for Dukan Thursday in Stabilisation as these have fewer calories.
2. Cut out one or both of the daily tolerated items.
3. Reduce your dairy intake to just 500g per day.
4. Increasing your amount of daily exercise.
http://thedukandietsite.com/1566/stopped-losing-weight-on-dukan-diet-white-day-pure-protein-day/
http://thedukandietsite.com/1577/ive-stopped-losing-weight-on-the-dukan-diet-what-can-i-do/
No alcohol is allowed on the Dukan Diet but if you do decide to break the rules for your night out I’d suggest going for damage limitation. Go for the lowest calorie options, this article from another site will help http://crazyfatloss.org/low-calorie-alcoholic-drinks/ and try to drink one or two mineral waters as well.
Best wishes
Amber:)
Kerrie on April 14, 2012
Hi Amber,
thanks for that information. Just needed some reassurance i think! I’ll check out the links you’ve recommended. This is the best diet I have been on, and i’ve tried them all! I hope to finally achieve my goal and stay there!
Kerrie
Laurie on April 9, 2012
This is a great website. I did 6 days of attack and lost 3.4 lbs in that time, which I considered great having switched from Atkins and having already been eating low carb. Yesterday, day 7, I ate pot roast with cooked sweet onions and gained 1.2 lbs back. Do some people have problems adding onions like I may have?
Also, there is a product called choco perfection candy. Each bar has 197 calories, 18 g fat, 11 g sat fat, net carb 2 (fiber 14 g). These are sweetened from plants and chicory root (no sugar, no malitol, no artificial sweetener). Would something like this be allowed on the Dukan Diet? The dark chocolate is amazing!
Amber on April 9, 2012
Hi Laurie
Unfortunately working out why our body weight fluctuates so much is not an easy task. There are so many things which cause an increase in weight such as our our hormones, constipation, salty food, prescription drugs or even drinking too much water. I’ve not heard of any one have a problem with eating onions as it is one vegetable you can eat every day on the Dukan Diet. I’ve even read a few articles crediting onions with weight loss properties.
The Dukan Diet is different from Atkins as it is also a low fat diet and the Choco Perfection Candy Bars have added cocoa butter and butter oil which puts them off limits. They also use the sweetener oligofructose and I don’t think this is approved by Dr Dukan as it has a higher calorie content than other sweeteners although it is still much lower than sugar.
Best wishes
Amber:)
Bride Danni on April 9, 2012
I have started the Dukan Diet and this is day 1. I am trying to lose weight before the final fitting of my wedding dress. I will be tracking my progress daily on my blog along with some other wedding planning tips. Wish me luck
Amber on April 9, 2012
Hi Danni
I like the color scheme for your wedding and your blog.
Good luck with the weight loss and the wedding planning!
Amber:)x
Bride Danni on April 9, 2012
My dress fitting is May 1st. I am nervous because I purchase my dress 2 dress sizes smaller(10 instead of a 12). It has a corset back but I don’t want to look like I am squeezed into it.
Amber on April 9, 2012
Hi Danni
You will still have a few weeks after the fitting to continue your weight loss program on the Dukan Diet so I’m sure you will look stunning.
Best wishes
Amber:)
Bride Danni on April 10, 2012
I got on the scale this morning and I was down 3.3lbs is this normal?
Amber on April 10, 2012
Hi Danni
A large weight loss at the very start of the Attack Phase isn’t that unusual although not everyone experiences this. The weight loss will slow down when you’ve moved into Cruise but hopefully your Attack Phase will have given you a really great start.
Best wishes
Amber:)
Bride Danni on April 12, 2012
I’ve lost a total of 5.4lbs in 4 days! (Smiling from ear to ear)
Amber on April 12, 2012
Keep it up girl!!!
Amber:)x
Nicola binning on April 9, 2012
Hiya me again
I’m on a pure protein day. Can I have tomatoes in the chilli I’m making? Can I also have those noodle on this day?
Sorry to keep asking all these questions x
Amber on April 9, 2012
Hi Nicola
You can have as many Shirataki noodles as you want on any phase of the diet but you can only have one teaspoon of tomato puree on PP days – http://thedukandietsite.com/2449/eating-tomato-on-the-attack-phase-and-pp-days-of-dukan-diet/
Amber:)x
Nicola binning on April 9, 2012
Thanks amber your going to get fed up of all the questions. I am a little stuck with the balsamic vinegar and soy sauce. I can’t find a low fat balsamic n the soy sauce I can only get low salt and sodium. Is this ok? If not can u recommend pls? Also what stock cubes are good?
Thanks again
Amber on April 9, 2012
Hi Nicola
Normal Balsamic Vinegar is fine as is low salt/sodium soy sauce. I’ve not found any stock cubes without added wheat but Oxo cubes have very little added wheat so I’d suggest using these.
Best wishes
Amber:)
Nicola binning on April 8, 2012
Hi amber. I’m getting on fab and have lost 6lb on the attack. I’m trying more recipes now like u suggested.
I tried holland and Barrett for the noodles but they don’t have them. Apart from on line do u know of any shops that sells these noodles?
Can I ask is it ok to have tomatoes from a tin? Also I bought the vally yogurt and it’s lovely however can’t find froma Frais can you point me in the right direction?
Thanks x
Amber on April 8, 2012
Hi Nicola
I’m pleased that you’ve got off to such a great start.
How about http://yumyumoriental.com/
1 & 2 Haswell House
St Nicholas Street
Worcester
Open 7 days a week
Tel: 01905 23450
or
KIDDERMINSTER;
4 New Road,
Kidderminster
DY10 1AF
Open 7 days a week
Tel: 01562 68712
Yes you can use tomatoes from a tin provided they have no added sugar/oil and you can buy Normandy Fromage Frais in Sainsburys and Tescos.
Best wishes
Amber:)