Support for the Dukan Diet

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.

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 thatPrawns  - A protein food on the Dukan Diet 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 Phase 3 – Consolidation you start to add back fruit, hard cheese and starchy foods until you reach the final phase Phase 4 – 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!

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
  • To look for recipes start on my Dukan Diet Recipes page.

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:

Baked Egg Custard - a dessert for the Dukan Diet

  • 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

Official Dukan Diet Websites

I’ve also provided the links below if you would like to visit Dr Dukan’s own official websites in either the US or the UK.

US Site – dukandiet.com

UK Site – dukandiet.co.uk

Best wishes

Amber:)

1,839 Responses to “Home”

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  • Mary S on April 20, 2015

    Hello again, Amber. Back on Dukan after 650 mile move etc etc, getting settled in old house w/ old husband. Disability was approved so many worries gone now. Started on diabetes med after trying to avoid it for a couple of years but sugars still too high–thinking that using Dukan plus the med will get them down further. Blood pressure still bad; must get this weight off or I will turn into one giant blood pressure pill!
    I found another rhythm for Cruise mentioned in the US diet book “for those that are frail…” of 5PV/2PP. Skipped Attack this time (last time I did it my sugars went UP); did a PV yesterday to be followed by PPs on Mondays and Tuesdays, hoping to avoid my earlier problems.
    You’re the greatest–keep up the good work. Will keep you posted on progress.

    • Amber on April 23, 2015

      Hi Mary

      It is good to here from you again.

      Take care

      Amber:)

  • Annie on March 20, 2015

    Hi Amber,
    I’m planning on starting this diet and I love the gym – just from noticing it’s recommended that I do 20 minutes of walking per day, I was wondering if I’m likely to experience light-headedness and fatigue when I’m at the gym? Is 20 minutes of walking ALL we’re allowed to do?
    Thanks

    • Amber on March 22, 2015

      Hi Annie

      You can do more exercise if you need to but as you suggest some people can experience giddiness and tiredness if they try to do intensive exercise. You can adjust the diet to add carbs but this may slow down the rate of weight loss. The best thing is to wait until you’ve finished the Attack phase and then try to time having your oat bran a couple of hours before exercising. If this isn’t enough let me know and I’ll give you a couple of other adjusts that should help.

      Best wishes

      Amber:)

      • Sandra on March 22, 2015

        Hi Amber,

        I am in the 5th day of the attack phase and I am sad to notice I haven’t been experiencing any of the rapid weight loss that everyone is raving about. I only lost around 1 pound in the first 2 days, but the last 3 days I have actually gained half a poind back. I have checked and double checked if I am eating anything not permitted, but other than grilled chicken breast, non fat turkey slices, boiled egg, fat free yogurt and cottage cheese, there is nothing I touch. I was interested to know your opinion in this. I admit I haven’t been exactly working out, but I do walk a lot during my work hours and in 2 of the days I managed to have a pretty good workout routine. I’m thinking of maybe taking a small break and then restarting the attack phase with a proper physical activity. What do you think? Thank you

        • Amber on March 23, 2015

          Hi Sandra

          The most common reasons for failing to lose weight are constipation and/or water retention. Could either of these be the reason for you slow rate of weight loss?

          Best wishes

          Amber:)

          • Sandra on March 24, 2015

            Yes Amber,

            I have actually felt the effects of constipation quite heavily. And i do suspect my period is coning soon. But how soon is soon, since I am in my 7th and last attack day and overall I have only lost 900 gr. I hope once I am done with constipation and period, to see 5 kg less the next morning :))) so you are saying not to stop, right?

          • Amber on March 24, 2015

            Hi SAndra

            5 kg is overly optimistic but you should definitely see a change and yes, I’m saying don’t stop!

            Best wishes

            Amber:)

  • Felicia on March 18, 2015

    Hello Amber,

    I’m going to follow the Dukan Diet. However, I under a treatment of vitamin lacking. According to which I have to take a pill of multivitamin everyday. Does this affect my diet?.

    • Amber on March 19, 2015

      Hi Felicia

      Don’t worry you can take any vitamin supplements prescribed to treated your deficiency.

      Best wishes

      Amber:)

  • Jane on March 17, 2015

    Dear Amber,

    Thanks for your response. Nice to have you back with your support!

    Regards,
    Jane

  • Huda Jafar on March 16, 2015

    Hi Amber
    Im into the secound time for the Dukan Diet in the first time before tow years i lost about 10 kg but for now i find it difficult im 57 female and truly iwas on and off for the last tow years i did gain back about 4 to 5 kg the question is :
    is there any helping supplement that can i use to increes metapolizim with my trieing the diet for the second time im 77 kg now THANKS

    huda

  • efi efou on March 16, 2015

    Hello Amber
    I have a couple of questions about the Dukan Diet 2 if you can help but I cant find a topic about it to set the questions there.
    First of all, I bought the book through Kindle Amazon and tried to read it all last night ( unsuccessfully ) but I still have a few questions such as
    Are we still allowed to have one zero coke per day?
    How about low fat cocoa ? Do the tolerant food remain on the list as they were?
    Is it important to eat bread in the day that it is mentioned ? I don’t really eat bread, I like rusks more.

    Thank you in advance for the time and effort you put into this site :)

    • Amber on March 16, 2015

      Hi Efi

      Yes – have the Zero coke but try to avoid tolerated items. The tolerated items were added to make the original diet more palatable and if you have them in this version they will slow your weight loss.

      If you can’t eat bread you need to try to find a suitable alternative – wraps, or crackers similar to Ryvita or rusks.

      Best wishes

      Amber:)

  • Nicola on March 10, 2015

    Hi can you tell me if options got chocolate is ok on dukan

    • Amber on March 15, 2015

      Hi Nicola

      It isn’t allowed but you could have one drink as one of your daily tolerated items in Cruise. You would be having it instead of the cocoa powder.

      Kind regards

      Amber:)

  • Amy on March 9, 2015

    hi amber, does it mean u saying me to doo 100 days out 200days dukan diet2 and last 100 days second half of original dukan diet.
    im scared actuaaly bcuz second phase is like blash party like dream cum true. just wanna ask i dnt want to gain a single grm nw. if its ohk then only i vl switch last 10 days to secnd half of consolidation phase of original dukan diet.
    plz reply amber. n yes in bold letters IN A SENSIBLE MANNER

    • Amy on March 9, 2015

      one more thing amber i want to ask u, in India there is some religiously followed days for 8-9 days in which v should not eat non veg products. so if i dedicate following these 10 days as a vegetarian diet. 10 days bcuz i remember u told me if i want to switch over to vegetarian diet so better to be on it for minimum 5 days.
      so is it ohk plz reply asap dear
      n thank u sooo much for ur support without u this diet would have been never so easy n possible for me.
      lu for making me so light n happy.

      • Amber on March 15, 2015

        Hi Amy

        It will be fine to move to a vegetarian version of the Dukan for 10 days.

        Take care:)

        Amber:)

    • Amber on March 15, 2015

      Hi Amy

      You need to learn how to eat normally and being able to eat two meals of your choice and two portions of starchy food isn’t partying when done sensibly. You don’t have to have high calorie foods in your celebration meals just something that isn’t allowed on the Dukan Diet. You could start with melon, have one of the Indian dish that you missed so much and finish with a few grapes. This is all about teaching you how to enjoy food without piling on the pounds. If you only do 10 days it isn’t really teaching you how to eat in Stabilisation.

      Best wishes
      ber:)
      Am

  • Nicola on March 8, 2015

    Hi amber

    I have just noticed that the Bernard Matthews chicken I have eaten has dextrose in it is that allowed on attack?
    Also I have some ham but it don’t state it’s low fat but it’s less than 5% fat per 100g is that ok?

    • Amber on March 15, 2015

      Hi Nicola

      There is only minimal amounts added. To explain 125 g of Bernard Matthews turkey has 0.6 g of sugar but it is best to use meat/poultry without added sugar and 5% fat content will be fine for the ham.

      Kind regards

      Amber:)

  • Jane on March 8, 2015

    Hi Amber,

    I was just re-reading sections of the Dukan Diet book–from which I began and virtually succeeded to reach my goal weight–to see what I may not have understood. I see that during the PP days, even during the attack phase, I did include one or two tomatoes in my cooking and sometimes also a little onion and even one green pepper. Also, because as a lacto-vegetarian I do not use eggs, I would use one tablespoon of pureed pumpkin in my oat bran mixture (from which I make muffins, etc). I have done this virtually throughout the year. Do you think that this is what is impinging my final 2-3 KG weight loss at this point? Are no vegetables allowed even in the most miniscule amount on PP days? What is allowed???
    With much appreciation for your assitance,
    Jane

    • Amber on March 15, 2015

      Hi Jane

      Small amounts of some vegetables can be eaten as you are allowed up to one medium onion and one tablespoon of tomato puree on PP days but not green peppers but you can have a pickled gherkin. The pureed pumpkin should also be only used on PV days.

      It can get very difficult to lose those last few pounds as you need to eat less than you did earlier in the diet as your decreased body weight needs less calories to maintain it.

      Best wishes

      Amber:)
      t.

  • Amy on March 7, 2015

    Hi Amber
    Thank u dear
    Im confused nw following last 100days of consolidation to be followed as per original dukan diet consolidation phase n it gives u alot to eat, just tell me eating that much will it increase my weight ?? bcuz im not used to eat that much 2celebratn meal per wk n 2 starchy food per wk thats like dream come true.????

    • Amber on March 15, 2015

      Hi Amy

      You don’t have to have 2 full 3 course Celebration meal if you don’t want to but it does mean that you get to eat two meals with no restriction on the ingredients and two portions of starchy foods. The Consolidation Phase is all about moving you back to a more normal way of eating whilst teaching you how much to eat to keep your weight stable.

      Best wishes

      Amber:)

      • Amy on March 16, 2015

        Hi Amber
        Thank us sooooooooo much for ur support.

  • len on March 6, 2015

    hi amber,

    i am on the cruise phase and have lost 6 kilos already, im planning to go to a gym for some workout. should I change any food intake so i wont get dizzy or should i stick to the PP and PV as usual?

    thanks in advance for helping out!

    Len

    • Amber on March 15, 2015

      Hi Len

      See how you get on without any changes. If you struggle I’ll suggest a few changes to help.

      Kind regards

      Amber:)

  • Jane on March 4, 2015

    Hi Amber,

    Jane here again. When I reflected over the last year and a half of my dieting, I realized that last summer I had reached my goal weight short of 1 KG. But not recognizing that I continued to diet and also go lax a little, i.e. sugar. Now I have been back on the diet, did 3 days attack and then continuing with PP/PV alternating days. However, I am at a stagnation point. I keep thinking it would be good to shake the pattern. Do you have any suggestions that might stir the stagnant plateau??? I have read Dukan suggest in his book the 5 PP days followed by 5 PV days. That was his original ratio. I would much appreciate any advice you might have. Sincerely,

    Jane

    • Amber on March 4, 2015

      Hi Jane

      Moving to a 5PP/5PV can help to get weight loss moving again but take care to balance the number of PP to PV days as you move between different rhythms. The vegetarian version also often has a slower rate of weight loss.

      Best wishes

      Amber:)

      • Jane on March 5, 2015

        Thank you Amber once again for your advice and kindness!

        One question: What do you mean by “taking care to balance the number of PP to PV days while moving between different rhythms?” Can one do the ratio of 3 PP days followed by 3 PV days? Is this what you might mean?

        Also, on the topic of TSP (textured soya protein) how many grams can I have a day? Or should I do strict white PP days (something I just read about on your site) with tofu, cottage cheese, yogurt and milk (all of course low fat)?

        Thanks again for your tremendous help!!!
        Jane

        • Amber on March 5, 2015

          Hi Jane

          On balancing I mean keep the PP/PV days in pairs 1PP/1PV-5PP/5PV-5PP/5PV-1PP/1PV-3PP/3PV-1PP/1PV and not do 1PP/1PV-5PP/5PV-5PP-1PV-1PP/1PV-1PP/1PV.

          On TSP this link http://www.bobsredmill.com/organic-textured-soy-protein.html shows a serving size to be 1/4 cup or 14 g so I’d suggest sticking fairly close to this and have a couple of servings per day.

          Best wishes

          Amber:)

          • Jane on March 6, 2015

            Thank you Amber for taking the time to offer guidance. I am truly appreciative. I feel I have a much clearer understanding of the ratios and the tsp quantities to be used.

            You are an angel!

            Jane

  • gloria on February 24, 2015

    Hi i’m new, starting Dukan 02/25/2015, need to lose 80 pounds & will really need all your help and support.

    • Amber on February 24, 2015

      Hi Gloria

      Just let me know if you think I can help.

      Best wishes

      Amber:)

    • Nick Brown on March 6, 2015

      Hi, Gloria, I lost 78 lbs. on this diet. So it’s very possible. I gained some of it back by being careless but I started over and I have 16 more lbs to lose the second time around. I made my mistake in the very last phase. In phase four you can not literally eat anything or as much as want. I took it literally and ate lots of ice cream, candy, and other sweets. It’s no wonder I gained the weight back. It’s pretty far down the road for you but don’t make the same mistake I did. You can still eat ice cream, cake, etc, in phase four but only in moderation. It’s not too difficult a concept! To make your diet easier to do I would highly recommend the Dr. Dukan Cookbook. It has 350 recipes, including desserts for every phase. You can get it off Amazon.com. Having so much variety was really helpful to me.
      Here’s two hints about oat bran. When I was eating galattes, I found it a little hard to break out the ingredients every day and take the time to cook a new galatte every day. So what I did was make a batch of seven of them all at once in one day and wrap each one separately in tin foil and put them in my refrigerator and take one out each day and heat it in the microwave. I use tinfoil because plastic wrap makes the galatte soggy from moisture. But I actually found something even easier. Instead of galattes. Every morning I simply put two tablespoons of oat bran in a bowl, heat a mug of water in the microwave and mix them together. I top it with Splenda brown sugar. Amber approved this. Anyway, good luck with your diet.
      Nick Brown

      • Amber on March 15, 2015

        Hi Nick

        Thanks for this helpful advice and support for Gloria.

        Best wishes

        Amber:)

  • lily on February 23, 2015

    Dear Amber, To day is my 4th day, of attack phase so far I have only lost 1.7 Kg. In the mornings the scale shows more though. All 3 days my diet was as follows,
    early morning 1 glass of warm water on empty stomach, after one hour one cup of skimmed milk tea ,
    break fast oat bran ( 1.5 tbsp with skimmed milk ) and one whole egg with one egg yolk omelet.
    Lunch I cook the chicken breast with spices and cut into pieces and put a drop of olive oil on pan and heat it and eat with 3 smallest red onion.
    then in the after noon i have one cup of skimmed milk tea with sweetener.
    dinner – same old chicken, but one night night i had lean beef cooked with spices.
    That was the second night after that night I was constipated. can’t lose much weight also.so i tried drinking some tamarind. (here we drink it if we get constipation ) but didn’t work. But I also found a mishap in my diet, i did not exercise, I walked alot, i cleaned my husban’d office but i didn’t do the 20 miniutes so today the 4th day I did the full 30 minutes excercise. Dear lily please let me know if I should continue the attack phase for 7 days or stop at 5 days. I dont mind continuing if I can lose more weight. also please let m eknow what i can do for constipation- Thank you.

    • Amber on February 23, 2015

      Hi Lily

      Your weight will fluctuate a lot throughout the day and this is why you should weigh yourself at the same time each day. First thing in the morning after having visited the bathroom is best.

      If you are suffering with constipation you’ve done well to lose 1.7 kg.

      You seem to be doing everything right but depending on how bad your constipation it might be worth moving to Cruise so that you can add some vegetables to your diet or you could take a look at the hints in this post. http://thedukandietsite.com/1701/treating-constipation-on-the-dukan-diet/

      Best wishes

      Amber:)

  • lily on February 23, 2015

    Dear Amber and Amy A Big Thank you for your replies. I will do so as per your advice. Amy. the oats I still cannot find in Sri Lanka I will contact indian sellers and try to buy them online, in the mean time if you have any other advice on this matter please reply

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