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:)

1,419 Responses to “Home”

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  • Karen on April 1, 2014

    Hi Amber,

    Your site is awesome! So helpful!! I’m falling a bit off the wagon, and I need some help. I reached my true weight in August and since then fluctuated between 2-3.5 above it. Now its April and I and 4.5 above. What can I do to get back to true weight. I am trying to do consolidation (pp, veg, 1 fruit and 2 pieces of ww bread a day) with out celebration meals. Do you think that will work? Thanks! I would love to get these 4.5 off plus an extra 2-3 if possible before summer. :)

    Thanks!

    • Amber on April 1, 2014

      Hi Karen

      To lose the amount of weight that you would like to in a couple of months is going to take a little more than a slightly more restrictive Consolidation Your best bet would be to use full Cruise but if you are looking for a slightly less restrictive but slower method you could do 6PV/1PP.

      Best wishes

      Amber:)

      • Karen on April 9, 2014

        Thanks! I actually just ran a 10 mile race and it totally messed me up. I was down 3.5 of the lbs before the race, and the morning after the race I was up 4.5 lbs. I know it has to do with lactic acid build up and fluid retention, but it is frustrating!

        • Amber on April 9, 2014

          Hi Karen

          I can understand why you are so frustrated but your weight will fall back down again so you just need to stay strong.

          Best wishes

          Amber:)

  • Kirsty on March 30, 2014

    Hi Amber,

    I thought I’d just drop you a line to say thanks for the work you do here…you may not be aware how well it is received!

    I am often here for reference and although I have done a lot of research and am extremely familiar with the dos and don’ts, you have really done your homework and are well informed!

    Keep up the inspiration, it is so appreciated…

    Kirsty :-)

    • Amber on March 31, 2014

      Hi Kirsty

      Thank you so much for your kind words of encouragement.

      Best wishes

      Amber:)

  • enzo on March 27, 2014

    Hello Amber,

    First, I’d like to thank you for this webpage and for the support that you give to all of us.

    Now, while following the diet strictly, I’ve found myself craving sugar. This being obviously caused by the diet, as I’ve never had a sweet tooth! I’ve hence conducted a simple research which turned out to be problematic. I’ll try and cut it short, I hope you can help me.

    Premises: Onions are allowed in all phases in unlimited quantity. Carrots during the second phase only (PV days) and in limited quantities, given the ‘high sugar content’. Strawberries aren’t allowed at all.

    Research: Looking at the nutrition facts, we find that strawberries actually have a LOWER amount of carbs than the other two (7.7 against 9.3 for onions and 9.6 for carrots) while carrying a SLIGHTLY higher amount of sugars (4.9 against 4.2 for onions and 4.7 for carrots!!!). In spite of this, the total calories are also LOWER for strawberries.
    Now, the difference may come from the different types of sugars they contain, being strawberries higher in fructose (obviously, what makes them sweeter – and hence more interesting :p).
    But if we consider that the body gets the same amount of calories (around 4/gram) from either sucrose, glucose and fructose, then the question remains.
    Furthermore, fructose actually has a lower Glycemic Index than the other two, hence affecting the peaks and falls in blood sugar level on a much lower scale.
    On top of all this, while we can (and we do) eat carrots raw, we always cook the onions, making them even higher in both carbs and sugars (even if simply boiling them).

    Conclusion: (raw) strawberries give us less calories and less carbs than (raw) carrots and (boiled) onions and they have a lower GI, in spite of that SLIGHTLY higher total of sugars.

    So, finally, my question is the most obvious: why aren’t we allowed to eat strawberries together with carrots and onions?

    Sorry for being long. All this may sound a bit technical, but I think its relevance is evident :)

    Thanks in advance,
    enzo

    • Amber on March 27, 2014

      Hi Enzo

      I can’t really comment on why Dr Dukan chooses to include or exclude certain foods and I would agree that sometimes his logic escapes me but his diet does work and that is what really matters.
      You are only allowed limited onion in the Attack Phase and on PP days in Cruise. You should have no more than one medium size onion on these days but they are unlimited on PV days.

      Kind regards

      Amber:)

      • enzo on March 28, 2014

        Hello Amber,

        thanks for your quick reply.

        Any ideas whom/where I could ask about this? (I’m not a coached member on the official webpage)

        Also, I assume that that medium sized onion would be around 50g?

        And do you know how many grams of carrots are we allowed on PV days?

        Best
        enzo

        • Amber on March 28, 2014

          Hi Enzo

          Carrots are restricted to one 200 g serving per week and using a 50 g max for onions on PP days would be fine.

          The only person who is going to be able to answer your questions is really Dr Dukan. The Dukan websites do have a contact page and here is a link to the one on the US site but I don’t know whether you will get a reply or not. http://www.dukandiet.com/contact-us

          Kind regards

          Amber:)

          • Mary S on March 31, 2014

            Re: carrots–the 2012 US cookbook does not give a limit for carrots other than ” provided you do not have them at every meal” (also applies to beets).
            I have an old recipe from another diet for a meatloaf (actually baked in a square dish like a casserole) that calls for one 15 oz or so can of carrots per a pound of lean ground beef; it even has oat bran in it! I last made it during my heavy week of playing tax accountant–couldn’t figure out why the loaf was so flat until I realized that I had accidentally left the carrots out (the recipe card and I were 600 miles apart)! So, I am going to use part of that can of carrots to make a half-recipe of the meatloaf and dice the other half to use as a colorful substitute for the kidney beans in an otherwise 3-bean salad.
            That meatloaf was easy to Dukanize; it also has a topping of a mushroom cheese sauce that comes out great using cornstarch, FF milk, and some of the 7% cheese. The recipe may be online; it’s the late Joanna Lund’s Carrot Meat Loaf w/ Cheese Sauce–Cruise-friendly and very tasty.

          • Amber on March 31, 2014

            Hi Mary

            Thanks for sharing this. Dr Dukan does keep changing his advice and the books are usually more lenient than the coached version. Without a limit I would worry that many would end up using quite large quantities of carrots as it is a very versatile vegetable.

            KInd regards

            Amber:)

  • Lunita on March 27, 2014

    Hey!
    Thank you for this page… I LOVE THE DUKAN DIET! And you make it so much easier to follow the diet by providing all these delicious Dukan friendly recipes!!!! I do wish you could delight us with more meat recipes allowed on the Attack Phase :-)
    Thank you very much!

    • Amber on March 27, 2014

      Thanks:)

      Amber:)

  • Maria on March 25, 2014

    Hi,
    It’s almost my second year of the Duncan diet. The think is that I got back 4 out of 6 kilos I have lost. I still keep on the one day protein. I eat 3 to 4 fruits per day.
    In addition, I have even deleted whole grain bread or whole grain pasta from my diet, as an ultimate effort, and I cannot lose the kilos I’ve got back.
    I haven’t eaten any kind of sweet (not even chocolate) for almost two years.
    It’s more like a phase of “stagnation” rather than “stabilization” for me….
    Any advice?

    • Amber on March 26, 2014

      Hi Maria

      Try to reduce your sugar intake by switching a couple of portions of fruit each day for celery/cucumber/carrot/cherry tomatoes and see if this helps.

      Best wishes

      Amber:)

  • Dara on March 23, 2014

    Hi Amber. I started the Dukan Diet 4 years ago and lost 80 pounds. I have since regained 40 due to stress and lack of following the diet. I want to restart. Any tips? Should I just do a 5-6 day attack or do “re-doers” need a special approach?
    Thanks!

    • Amber on March 24, 2014

      Hi Dara

      In view of the length of time since you last followed the Dukan Diet it will be fine for you to do the diet again right from the beginning so a 5/6 day Attack should be fine.

      Best wishes

      Amber:)

      • Lynda on March 25, 2014

        I started the diet in September 2013 and was on it for about 4 months and had lost about 30 lbs. I quit smoking in December 2013 and quit the diet/exercise and gained all 30 lbs back. I’ve started the diet again and started the Attack Phase 8 days ago and haven’t lost a single pound! HELP!!! I’m using the Nicotine patch if that makes any difference.

        • Amber on March 26, 2014

          Hi Lynda

          I’m sorry to hear that things are not going as well as you would have liked. Quitting smoking does make things more complicated as nicotine stimulates your metabolism causing you to burn more calories. Unless you are getting the same amount of nicotine via the patches it means that you will need less calories to maintain your weight than when you were smoking, so eating the same amount of food in this Attack phase as you did when you were smoking won’t produce the same results. As you reduce the strength of nicotine your metabolism will continue to slow down. The other thing about quitting smoking is that food usually tastes better so this can lead you to eating more.

          Kind regards

          Amber:)

      • Dara on March 25, 2014

        Thanks, Amber. Day one completed!

  • Lola on March 17, 2014

    Hi Amber, i have started the attack phase today, its going smoothly so far, fingers x’d it goes all the way :-)

    thanks again for this forum. I will keep you updated on my progress.

    • Amber on March 17, 2014

      :) A:)x

  • Mandy on March 17, 2014

    Hi! I need to lose 10 pounds (post pregnancy) and I’ve used the Dukan diet pre-pregnancy and had good results. Normally to lose 5-10 pounds post holidays :) However, I’m not losing anything on the attack phase. Any ideas?

    • Amber on March 17, 2014

      Hi Mandy

      I’d check out your problems with losing weight with your doctor as there are some medical conditions such as postpartum inflammation of the thyroid gland that can interfere with weight loss.

      As you have a young baby to look after I’d recommend moving to the Cruise Phase and looking for a slower rate of weight loss. Your body has just been through some immense changes and tiredness is a common problem with all new mums. You don’t want to make it worse by eating a very restrictive diet.

      Take care

      Amber:)

  • Maria on March 17, 2014

    Amber – starting tomorrow… Looking forward to successed!

    • Amber on March 17, 2014

      Hi Maria

      Let us know how you get on.

      Good luck

      Amber:)

  • Doris on March 14, 2014

    Hi amber

    Have started diet today ,,,,, hope it will work

    • Amber on March 15, 2014

      Hi Doris

      Good luck. Just let me know if there is anything you think I might be able to help with.

      Best wishes

      Amber:)

  • Lola on March 14, 2014

    Hi Amber,

    first off, thanks for this wonderful forum and for taking the time to answer all questions. I have been on this site everyday for the past week. I am starting the Dukan Attack Phase diet on Monday (17th) and wanted to get as much information as possible so i dont make a mistake. I have gotten my shoping lists written from going through this site, so going shopping tomorrow. I wanted to find out if i can have the Shirataki Noodles on the attack phase? thanks again. Lola

    • Amber on March 14, 2014

      Hi Lola

      Shirataki noodles are unlimited in any stage so definitely should be on your shopping list.

      Best wishes

      Amber:)

  • Nour on March 14, 2014

    Hello Amber :)
    it’s my second month on the diet , as long as i’m dieting my menstruation stopped (twice) !!
    i’m worried about that , is this normal and is there something i can do ?

    • Amber on March 14, 2014

      Hi Nour

      This diet might not be suitable for you. I’d recommend that you discuss this problem with your doctor for their advice.

      Best wishes

      Amber:)

  • Hannah on March 12, 2014

    Hi, I am going away for the weekend next week and I just I’ll be having chips etc…it is Whitby so there will be plenty of walking I.e 3/4hrs a day! I have plane to stay on the diet during the day but it is just the evening I’m worried about. I’m planning on steaks but it’s just the sausages and chips I’m concerned about. If I have this at least once do I have to start over on my return? Or will this be ok as I’ve done more walking? HELP xx

    • Amber on March 12, 2014

      Hi Hannah

      Go for damage limitation and maximise the exercise you do. For example if you have to have sausage and chips just have one sausage and try to leave some chips and don’t have a sausage in batter! You won’t need to start again on your return just continue with the Cruise phase from where you left it but try to avoid any tolerated items for 2 or 3 days.

      Best wishes

      Amber:)

  • ruru on March 12, 2014

    Hi
    I have reached consalidation phase but I still loosing weight .my target W 67.5kg now 66.8kg
    what to do .

    • Amber on March 12, 2014

      Hi Ruru

      Increase your calorie intake by increasing your fat intake by spreading a small amount of spread on your daily servings of bread.

      Best wishes

      Amber:)

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