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:)

1,623 Responses to “Home”

1 28 29 30
  • LJ on August 26, 2014

    Hi Amber! I ran out of oat bran and since it’s not sold at my city, I could purchase it by next week. What is the best substitute for oat bran? Please advise. Thank you very much!

    • Amber on August 26, 2014

      Hi LJ

      Sorry there are no substitutes provided by Dr Dukan where oat bran isn’t available or can’t be eaten due to allergy.

      Kind regards

      Amber:)

  • Muresan Luiza on August 26, 2014

    Hello there I am entering the cruise phase. Can you do one day PP and second more vegetables ? Could you skip the meat protein ?like a PP day and a VV day? Can we eat hummus and olives in any of the phases? How about almond and cocnut milk.
    Thank you

    • Amber on August 26, 2014

      Hi Muresan

      No you should not have more vegetables on the PV days of Cruise. Protein should still be the main part of your diet even on PV days. Hummus and olives do not feature in the first 2 weight loss phases and neither do sesame oil or almond and coconut milk except that you are allowed a small serving of almond milk as one of your two daily tolerated items in Cruise. You could have these foods in your celebration meals in Consolidation and will be able to eat them every day in Stabilisation.

      Kind regards

      Amber:)

  • TJ on August 26, 2014

    Hi there Amber

    I have been on Dukan for 43 days, and with only one ‘blip’ of a glass of champagne. I have lost 11.3kg (24.91 pounds) and have about 26kgs (57 pounds) to hit my true weight. I walk three lots of 20mins a day (hitting 15,000 steps a day) and have started 3 weekly aerobics classes

    My question is about PCOS and Stage 3. I have PCOS and have very high insulin sensitivity. I cannot have cornflour, dairy (apart from fat free yoghurt) and have to keep my artificial sugar intake very low or I gain weight in the Cruise phase. I think that I will not be able to introduce daily bread intake or other grains into Phase 3, but exist in a modified version of Phase 3.

    My question is will I be able to modify Phase 3 successfully to meet my PCOS and not regain weight. I have not eaten bread, pasta or white rice in 12months so I actually do not miss it. I would really just like to be able to have the once and then twice a week Celebration meals (well actually a glass of wine and four pieces of chocolate once a week would be fabulous!!), PP Thursday and would happily PP and PV the rest of the days. Is this manageable? In your opinion would I regain weight, continue to lose or maintain?

    Thanks for the site, it is my touchstone through this process. Love being a Dukan success.
    TJ

    • Amber on August 26, 2014

      Hi TJ

      You will be able to successfully modify the Consolidation process, but we’ve got to work out what foods you will be able to add in at this stage as we need to try to move closer to what you post Consolidation diet will look like. What type of starchy carbohydrates are you allowed? And is there any restriction on how often in a week you eat them?

      Best wishes

      Amber:)

  • Dina on August 21, 2014

    I just bought the book and am planning on starting the diet. I have questions one about yogurt and cold cuts.
    1.)I eat the Yoplait Greek 100 Calorie Blueberry 5.30z size. There is 0 fat, Sodium 85mg, Total Carbs. 12g, Sugars 7g and protein 11g. Is this acceptable for Attack phase.
    2.) Are you allowed Boars Head low sodium turkey or Low salt ham? Or do you have to eat Fresh carved turkey/ ham/ roast beef that some deli’s make.

    • Amber on August 24, 2014

      Hi Dina

      1. Sorry no this yogurt is not suitable for the weight loss phases of the Dukan as it contains added sugar and has more that 7% carbs.

      2. Having checked the nutritional information both these Boars Head products look fine.

      Kind regards

      Amber:)

      • Dina on August 25, 2014

        What brands of Yogurt could you recomend for the attack phase that can buy in supermarket?

        • Amber on August 26, 2014

          Hi Dina

          Sorry I’m not able to maintain this level of information for the number of countries that my site reaches.

          Kind regards

          Amber:)

  • Jason on August 20, 2014

    Hi my weight is 73 kilos , i started the attack faze , where i was supposed to lose 3-5 kilos at least , instead although i am following the diet correctly , i only lost 1 kilo within 5 days , and i am not even eating a lot , my goal was to be 68 in 5 days but i could not achieve this , i also exercise daily since i am a ballet dancer , the losing of 5 kilos would take off unnecessary weight during the summer break , should i continue to the second part the cruise faze ? adding vegetables ? or should i take a break for a couple of days from the diet and repeat all over again next week ?

    • Amber on August 24, 2014

      Hi Jason

      If you have 5 kg to lose you should have only been on Attack Phase for 3 days and the weight loss is usually between 3 and 5 pounds but it does depend on individual circumstances as for example previous eating habits can have a big influence.

      As you have a profession that is very physically intensive I would not recommend using a very low carb diet to lose weight and would suggest that you look for another diet program to follow.

      Kind regards

      Amber:0

  • Sam on August 19, 2014

    Hi, how many grams of fat are you allowed daily? thanks.

    • Amber on August 21, 2014

      Hi Sam

      The Dukan Diet doesn’t have daily limits of fat/carbs/protein etc.

      Kind regards

      Amber:)

  • Nick Brown on August 10, 2014

    Hi Amber. I’m on my second time of going through the four phases. The first time I was successful until I got to the Stabilization phase and I gained a lot of weight back. I got up to 251 lbs so I am starting over. I am in the Cruise phase and I am around 219 lbs depending on how much I have drank and what time of day I weigh myself.
    Here’s my question : once I get to my goal weight of 199 lbs I was wondering if I need the FULL Consolidation phase again? Since this is my second time around, is there any chance you think that I could either skip it or maybe not go through the FULL “3 days for every pound lost”? And maybe go straight to Stabilization? What do you think? Thanks,
    Nick Brown

    • Amber on August 11, 2014

      Hi Nick

      I certainly wouldn’t recommend skipping this phase altogether as Stabilisation needs to have elements of Consolidation to be successful. How about a compromise of 30 days?

      Best wishes

      Amber:)

      • Nick Brown on August 12, 2014

        Thanks Amber,
        that sounds great. I will do that.

  • Menna Hany on August 8, 2014

    Dear amber,
    Where can i get oat bran from stuttgart or tubingen in germany? And whats their trade name of product :) thank you

    • Amber on August 8, 2014

      Hi Menna

      Oat bran is an ingredient like rice or sugar. Here is a link to the German Dukan site http://www.meindukandiaetshop.de/de/produkt/Bio-Haferkleie,14077.html so you can see what you need to look for. I don’t know whether it is the same in Germany but in the UK it is found with the breakfast cereals in the supermarkets but it can also be bought in health food stores.

      Kind regards

      Amber:)

    • Nick Brown on August 9, 2014

      I buy mine off of Amazon.com. In bulk.

  • Dukan.Drew.W on August 6, 2014

    Can you have salsa in the cruise phase on prot+veg days as long as no sugar in it. Thx U

    • Amber on August 7, 2014

      Hi Drew

      Yes you can.

      Amber:)

      • Dukan.Drew.W on August 8, 2014

        Thx U Amber for confirming! : )
        Whoo Hoo!!

        • Nick Brown on August 10, 2014

          You can make your own salsa too and control all the ingredients.

      • Dukan.Drew.W on August 16, 2014

        Hello again Amber! :)
        There is a company called walden farms and they have a MANY no calories no sugar “no nothing” replica edible sauces and dips and dressings….when u can after a review would walden farms faux peanut spread and jelly spreads and salad dressings be “Dukan Approved?”

        http://www.waldenfarms.com/nutrition_facts.html#

        Thx U again Amber and best always to U! :)

        • Amber on August 17, 2014

          Hi Drew

          You need to use these products sparingly as they don’t have no calories. Legislation allows low calorie products to be labelled as having zero calories if there are less than a given number per serving.

          Best wishes

          Amber:)

          • Dukan.Drew.W on August 20, 2014

            LOL! “silly” Government mis-classification/mis-labelling- awww come on now! : ) I get it. I will watch my portions and of course my body weight response in terms of loss or gain or plateau. I will post in 3 weeks how it is incorporating Walden Farms products with the Dukan Diet. I am so pleased 3 1/2 weeks into Dukan and 13 pounds down. Thanks again and best wishes to you always Amber! :)

  • SophiaM. on July 29, 2014

    Hello Amber,
    So yesterday I had my first celebration meal because we had a sort of family lunch yesterday,it was something like this: firstly rice soup,then a little chicken meat with sme baked potatoes and a piece of some sort of traditional milk-salty pie my mother makes and to end up an apple pie. is this ok or is it too much?

    Also I ate for breakfast today 200 gr of skimmed milk+2 tablespoons of oat bran and some whole grain crackerd all dipped in the milk.
    For lunch I’m eating chicken fillet with some salad and in the afternoon I’ll eat a fruit. Is it okay?

    I’m sorry for asking if it’s okay all the time but it’s just that I’m still trying to fit into this new phase and I always have this tremendous fear about gaining weight.:(

    • Amber on August 2, 2014

      Hi Sophia

      This sounds fine:)

      Best wishes

      Amber:)

  • SophiaM. on July 27, 2014

    Hello Amber,
    Is a boiled egg and a glass of skimmed milk + 2 tablespoons of oat bran a good morning?:)

    • Amber on July 28, 2014

      Hi Sophia

      That will be fine for breakfast.

      Kind regards

      Amber:)

    • Nick Brown on August 4, 2014

      Would turkey bacon for her be OK?

      • Amber on August 5, 2014

        Hi Nick

        A couple of slices of turkey bacon would make a nice change:)

        Amber:)

  • Camila on July 26, 2014

    Hello,
    It’s me again

    • Amber on July 27, 2014

      Hi Camila

      A:)

    • Camila on July 27, 2014

      Oh man, I guess the rest of my question didn’t post which is super weird! Well the other part of my post asked about dairy, I could not find fat free ricotta, the one I purchases is 2 g of fat and 4g of carbs per 1/4 cup is this ok? If so for what phases?? Another question I had is about cheese in the attack phase?

      • Amber on July 28, 2014

        Hi Camila

        According to information I found online a cup of ricotta weigh 250 g, so for this product the fat content is 3.2% and the carb content is 6.4%. This means the carbs are OK but the fat content is too high.

        I’m not sure what question you are asking about cheese in the Attack phase but hopefully this post will answer your question. http://thedukandietsite.com/3445/can-i-eat-fat-free-or-low-fat-cheese-on-the-dukan-diet/

        Best wishes

        Amber:)

  • SophiaM. on July 23, 2014

    Hello Amber,
    I’m on the last day of the cruise phase and it’s been 2 months since I started it.The weight loss it’s visible and I’m really happy I found the will to keep it till the end.
    So before I start the consolidation phase,I wanted to ask you some questions just to make sure (I have never asked you a question before actually) :) So here it goes:

    1) The 40 gr of cheese it’s like a small piece of cheese right? It can be any cheese,for example mozzarella?

    2)To get the idea of the celebration meal… It’s an main plate for example soup or something,then something else for example rice and then a piece of cake ?

    3) Can I replace the 2 slices of the whole wheat bread with crackers? If yes,how many crackes should I eat?

    That’s all for now,I will write you again if needed.
    :)

    • Amber on July 23, 2014

      HI Sophia

      Congratulation on reaching this milestone.

      1. You need to weigh the cheese to make sure that you don’t eat too much as cheese is fairly high in fat/calories. You are allowed any type of hard cheese but need to avoid the creamy soft ones. Mozzarella is fine.

      2. Yes – sensible portions with no seconds.

      3. Try to stick with the brea and only have the crackers occasionally. Replace on a calorie for calorie basis in working out how many to have. Crackers can vary in size so much.

      Best wishes

      Amber:)

  • camila on July 22, 2014

    I bought stevia in the raw, but then looked at the ingredients and it isn’t purely stevia… ingredients are Dextrose, stevia… i saw that you have a list of things to watch for and dextrose is one of them. is this stevia still allowed???

    • Amber on July 23, 2014

      Hi Camilla

      It will be fine as it is sold as a zero calorie sweetener so the amount of dextrose is limited. The problem is that you never know how much dextrose is included in any product.

      Best wishes

      Amber:)

  • Manjola on July 17, 2014

    Hey Amber,
    I’m on cruise phase and today I ate a boiled egg in the morning,chicken breast and vegetables for lunch and oantbran with yogurt for dinner!
    Now,my concern is that today I ate too many cucumbers,like 6 cucumbers in a day! is that bad or something,considering that cucumbers are mostly water.. but still :/

    • Manjola on July 18, 2014

      Also,sorry I forgot to ask …
      Do Oreo Cookies count as a celebration meal? :3

      • Amber on July 21, 2014

        Hi Manjola

        You could have some cookies as part of a celebration meal but not as the whole meal.

        Best wishes

        Amber:)

    • Amber on July 21, 2014

      Hi Manjola

      You need to try to eat a varied diet so it would not be a good idea to have such large servings of one food.

      Best wishes

      Amber:)

  • Cate on July 14, 2014

    Hi Amber,

    I’d like to try the Dukan diet, but since I have Celiac disease, I’m really worried about the oat bran. I don’t tolerate oats at all (even the supposedly gluten free ones), and I’m curious as to whether anything can be substituted?

    Best,
    Cate

    • Amber on July 16, 2014

      Hi Cate

      There is no substitute for oat bran but many people following the Dukan add fiber to their diet using psyllium husks.

      Kind regards

      Amber:)

  • Manjola on July 13, 2014

    Hi Amber,
    I would like you to make sth clear for me,
    when I read the 3 stage of the diet,the celebration meal was considered as if “you can eat WHATEVER you want,WHATEVER is that you actually miss” .
    now,if I miss eating some biscuitsa or some chocolate why is this not allowed? or a sandwich? isa a sandwich allowed?
    thank you.

    • Amber on July 16, 2014

      Hi Manjola

      The Celebration meal is a meal and you can eat what you like so you could have a sandwich and a bar of chocolate or a few biscuits. What you shouldn’t do is have a Celebration meal of just biscuits or chocolate bars as this is undoing the healthy eating habits you are establishing. You are not supposed to have second helpings of any part of the meal either.

      Hope this helps

      Amber:)

  • Carly on July 9, 2014

    Hi Amber,

    I used to comment here a lot back in 2012 when I first did the Dukan Diet. I lost a stone and half in about 2.5 months but sadly, put it all back on in late 2013/early 2014. I blame stress eating and lots of poor choices!!!

    I’ve decided to do Dukan again but this time I’ve got a better action plan. Last time it all went belly up after I went on holiday, then ate without really thinking about what I was eating – avoided the scales etc. This time I intend to keep the weight off forever.

    I was just wondering if there have been any changes to the diet you can think of, that I should know about…? For example, did I read correctly that you’re now allowed a tbsp of olive oil a day?

    One thing I’m wondering about is yogurts. I’m hoping somebody bought out a ultra low fat, no added sugar flavoured yogurt we can eat – or am I asking for too much? I’m quite partial to some M&S Count on Us yogurts that are fat free with sweetener. I think somebody on this thread says they’re OK to eat with Dukan’s new rules: http://thedukandietsite.com/5083/dukan-diet-update-to-what-yogurts-can-you-eat/

    On the page I linked to above, in the Dukan coaching chat log it says 7g of sugar per 100g is acceptable. I can’t find any nutritional info for M&S yogurts online, but a historic entry in my MyFitnessPal account says a 100g pot of their Rhubarb Yogurt is 47cal, total 6g of carbs, 5g sugar, 5g protein. Does that sound OK to you…. I’d be mega happy if I can have those!

    I’m struggling to remember some things (like tolerated foods) so off to re-familiarise myself now by reading your blog.

    Cheers!
    Carly

    • Amber on July 9, 2014

      Hi Carly

      It is good to here from you again. Based on the information given you will be able to eat those M & S Rhubarb yogurts without feeling the slightest bit guilty!

      Take care

      Amber:)

      • Carly on July 12, 2014

        Hi Amber,

        It’s me again. Reading up on recipes and ideas on all the Dukan websites/blogs and just had a question I was hoping you’d help me with :) I found somebody recommending Quest Protein bars:

        http://www.questnutrition.com/protein-bars/cookies-and-cream/?type=box

        I’m not too worried about sticking to Dukan 100% (i.e. I know he hasn’t approved these) but would you give them the go ahead because they’re so low in carbs, high in protein and low in fat? I just think they’d make a nice handy snack for days like today where I was out until 2pm and couldn’t grab lunch til 2.30pm – I was flagging and didn’t pre-prepare anything for the trip (truth be told, I thought I’d be back by 1pm!)

        Also, have you ever tried any of the Walden Farms syrups and dressings? I understand they’re also free from sugar, carbs and fat. A bit artificial I guess, but the syrup might be good for a little sweet hit every now and then.

        Cheers in advance for your opinions – thank you!

        • Carly on July 13, 2014

          And just one more! I’m thinking of getting this for cooking. Pretty certain I used it last time on the diet…

          http://www.sainsburys.co.uk/shop/gb/groceries/sainsburys-red-cooking-wine-250ml

          It’s De-alcoholised wine with no added sugar, very little carbs no fat.

          Again, just wondering if it’s something you’ve tried? I know on DD you’re allowed to cook in wine with the lid off to burn off the alcohol – but this is one better I’d assume – no alcohol at all!

          :)

          • Amber on July 13, 2014

            Hi Carly

            This isn’t quite alcohol free as only 60% of the wine has been de-alcoholised but it would be fine to use as a cooking wine on DD.

            Best wishes

            Amber:)

        • Amber on July 13, 2014

          Hi Carly

          I wouldn’t recommend the Quest bars as a snack as they have 180 calories. If you are not worried about sticking 100% to the diet you would be better off eating an apple/pear at least this is real food.

          I haven’t used the Walden Farms products as I couldn’t buy them locally and they were too expensive online. The legislation/regulations for foods actually allow food with small amounts of calories per serving to be labelled as calorie free so these foods aren’t quite as good as they appear. The feedback I’ve seen is that they are fairly artificial but as you say they might be nice to have occasionally perhaps mixed into a yogurt.

          Best wishes

          Amber:)

  • Giovana on July 7, 2014

    Hi Amber,

    A friend and I are having a little discussion and would like some clarification from you. If we eat 0% fat and under 7% carbs, is this considered an allowed food or a tolerated food? Either way, it counts as part of the 1K limit. Thanks for clarifying for us

    • Giovana on July 9, 2014

      Sorry, I meant yogurt!

    • Amber on July 9, 2014

      Hi Giovana

      I consider these types of yogurts to be allowed foods, rather than tolerated. The tolerated yogurts are plain fat free yogurts that have added fruit with no added sugar and the carb levels of these yogurts can be higher than 7%.

      Best wishes

      Amber:)

  • Nick Brown on July 6, 2014

    Hi Amber,
    this is from the website on my previous post.

    This information has now been amended again by Dr Dukan – Read the latest update .

    I’ve just been reading the history of today’s online coaching chat on the Dukan Diet’s UK website and I’ve got an update which comes straight from Dr Dukan himself, as he was taking part in the chat today.

    One of the followers asked if she was harming her health by not eating oil, as she is being told that this harms her heart and her health and that she was becoming worried by this.

    Dr Dukan answered her question personally and explained that we do need some fat in our diets, but pointed out that his 72 protein foods do contain fat and this would provided enough fat for your health needs. He then continued to say
    ” ….But I have good news for you, since one month, I have decided especially for Mediterranean people, who are used to cook with olive oil, to include in their diet two tea spoons of oil (rather rapeseed or olive one). And now, I have opened this new element to every other country. have a nice day.”

    This increase in the amount of oil that can be used in phases following on from the Attack phase will be welcomed by many followers as it will mean that you can have the occasional roast potato, or be a little more liberal with your salad dressing, or it will just making cooking meat or fish that be easier.

    Later one of the followers then said so the 3 drops of oil is now 2 teaspoons and asked if the tolerated list would be updated.
    Virginie, one of the French coaches said

    “…Yes you can now have 2 teaspoons of oil allowed, not tolerated !…”

    So the two teaspoons of oil don’t even have to be counted as one of your two tolerated items!
    Nick Brown

    • Nick Brown on July 6, 2014

      Amber, Re: above post from me. That isn’t me talking.
      Someone else wrote it. It starts with:
      “This information…….”

      • Amber on July 9, 2014

        Hi Nick

        LOL:) I am the someone else! The link takes you to one of my posts but it was updated again very shortly after with this post http://thedukandietsite.com/2696/the-dukan-diet-fresh-update-on-using-olive-oil-other-oils/ where Dr Dukan reduced the amount allowed to one teaspoon of oil which is allowed in addition to the tolerated items.

        Unfortunately since Dr Dukan stopped publishing the chats I’ve not been able to keep my knowledge of any changes made up to date.

        Best wishes

        Amber:)

        • Nick Brown on July 10, 2014

          Hi Amber,
          Now that’s a funny coincidence.

1 28 29 30

Leave a Reply

Your email address will not be published. Required fields are marked *