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 –

UK Site –

Best wishes


1,708 Responses to “Home”

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  • Nick Brown on December 15, 2014

    Hi Amber! I went shopping today and found some Jell-O brand instant butterscotch pudding that is fat-free and sugar-free. 1/2 cup is 70 calories if made with fat-free milk. It has ZERO fat and 4% carbs. I see no added sugar in the ingredients; it’s made with aspartame. its number one ingredient is modified cornstarch. After that are a couple chemicals I’ve never heard of.
    So my question is: is this pudding allowed on the diet?

    Nick Brown

    • Amber on December 15, 2014

      Hi Nick

      The carbs mean that Dr Dukan doesn’t allow this pudding although I do know that many people bend the rules to eat this food. The second biggest ingredient after cornstarch (corn flour) which is a tolerated item, is Maltodextrin which is not allowed. It is a polysaccharide that is used as a food additive and is produced from starch.


  • Yesim on December 14, 2014

    Hi Amber,

    I have found cotija mexican cheese. It says total fat: 1.5% saturated fat: %5 and 0 carbs! Can I eat this as my dairy? I couldn’t find fat free cheese, this is the best choice I have! Help please..

    • Amber on December 14, 2014

      Hi Yesim

      As the total fat content is under 2% you can use this product.


      • Yesim on December 15, 2014

        Thank you Amber, for answering my questions this quick:) Today is my 4th day and I lost 9lbs. It’s slowing down as you said.

        I’m really happy that I found this site. It’s a great source for Dukan Diet! Have a great one:)

  • Yesim on December 13, 2014

    Hi Amber,

    Thank you for this site, it’s been so helpful for me to decide and begin my new life with Dukan Diet! This is gonna be my third day of attack phase and it seems I already lost 6.6lbs in 2 days. I need to lose 65lbs in total. Do you think I lost this much because I have a lot to lose? Or should I change my scale:)

    • Amber on December 14, 2014

      Hi Yesim

      Don’t worry about the amount of weight loss – it is not that unusual but it should slow down after a few days.


  • Aliss on December 5, 2014

    Hey Amber,
    I was on the consolidation phase and I’ve been eating things out of the diet for 2 days,I feel like I’ve been binge eating, can I start over the consolidation phase by monday and never repeat this embarrasing episodes anymore? :( I feel really guilty :(

    • Amber on December 11, 2014

      Hi Aliss

      If necessary spend a couple of days back on Cruise and then resume the Consolidation again. Try to introduce the additonal foods in a phased way adding a new one every few days or so.

      Don’t worry – you can do this.


  • Karen on December 4, 2014

    Hi Amber,

    I lost about 15+ pounds on the Dukan diet a year ago this past summer. Unfortunately with a kitchen reno and other issues I have gained 8 back. I have tried getting back on track but to no avail. At this point should I go back to attack and start again. Im so confused. Thanks!


    • Amber on December 14, 2014

      Hi Karen

      Yes you need to start over with the Attack phase so that you can follow through all 4 phases of the Dukan.


  • Nick Brown on December 4, 2014

    Hi Amber, it’s been awhile. I have been stymied in my weight loss for months. My goal weight is 199 lbs. But I’ve been hovering around 220 lbs since June. Part of the problem is too much sugar-free candy. But I just discovered something last night that shocked me. My treat for myself is non-fat Greek Vanilla yogurt. It’s my dessert and my snack. I also found non-fat strawberry Greek yogurt. I know the book only says vanilla but I figured non-fat strawberry is allowed. But last night I looked at the label. One serving is one cup. One cup of both non-fat vanilla and non-fat strawberry has: 25 grams of carbs and 20 grams of sugar! I’ve been eating this for months and months. It has no calories though. But this is too much sugar, right? I’ve been eating vanilla Greek yogurt since I started on the diet two years ago. I’ve tried different brands but this brand (Chobani) is my favorite. Now I’m actually wondering if there is such a thing as non-fat Greek vanilla yogurt with no sugar.I never check yogurt labels (until now) because I assumed if they were non-fat I could eat them safely. is this too much sugar? Or does EVERY brand have this sugar content? Do I have to give up non-fat yogurt?

    • Amber on December 11, 2014

      Hi Nick

      All dairy contains sugar the important thing is whether the product contains added sugar and Chobani Vanilla has added sugar in the form of Evaporated Cane Juice. 150 g has 120 calories so it isn’t calorie free and this could certainly be the reason why you are having a problem losing weight.

      You need to look for a yogurt that doesn’t have any added sugar or use the 7% carbs rule. The Chobani is a little over 10.5% carbs.


  • kim giuliani on November 25, 2014

    Hello Amber, i am very pleased to have found this site! You provide a lot of insight, thank you so much!

    But would you mind me asking what are your credentials? Are you one of Dr.Dukan’s dieticians?


    Kim Giuliani
    Montreal, Quebec, Canada

    • Amber on November 26, 2014

      Hi Kim

      I’m not in anyway associated with Dr Dukan. I just try apply my personal knowledge of the Dukan Diet to try to help others as it can be a very confusing programme to follow.


    • kim giuliani on December 3, 2014

      Hi Amber! I am sorry for insisting. You must be bombarded with messages, but I was wondering if you received the messages I sent you in “contacts”? I really look forward to having your input when you’ll have a chance.

      Thank you :)


      • Amber on December 11, 2014

        Hi kim

        I’m having problems with spam, spam and more spam and am finding it difficult to find genuine emails sent via the contact page. Can you please send your message via a comment. If you don’t want the comment and reply published let me know and I’ll reply by email and not publish your comment.


  • Laraine Staton on November 22, 2014

    Hi, I am just about to start the Dukan diet, I have been studying the book for weeks, I am 63 years old, and I am 107.3 kilos….. I can,t wait to start. wish me luck.x

    • Amber on November 26, 2014

      Hi Laraine

      Good luck and best wishes


  • Cathy on November 17, 2014

    Hi I did dukan diet 6 months ago . I lost 30 lbs but I gained 20 back. I would like to start the diet again . How long should my attack phrase be?

    • Amber on December 11, 2014

      Hi Cathy

      Use a 3 day Attack.


  • Mary S on November 3, 2014

    Ricotta Pudding done in microwave (my recipe)–fast and good! I keep my egg yolk consumption down to one per day, hence the egg substitute in this; I have my whole egg for breakfast whereas this is good for anytime:
    !/2 cup FF ricotta cheese
    3-4 tbs egg substitute (or whites)
    Sweetener/flavoring for sweet OR spices/herbs for savory–maybe put a portion of well-drained veggies in he bottom of your cooking dish then cover w/ seasoned mixture.
    Nuke at 50% power until fairly firm (edges will cook too fast if you use full power). Let cool to a good eating temp and enjoy!

  • Mary S on November 3, 2014

    Hi Amber…back in the fold and eager to restart…missed you and your excellent, no-nonsense advice.
    Will keep you posted on how well my weight goes down and my blood sugars stabilize–I anticipate great success. This diet is fantastic for a dairy freak like me.
    A quick note about cottage and ricotta cheeses–cottage cheese in the US is LOADED w/ salt, so much so that it triggers cravings for me–I’ve been known to down most of the big carton at one sitting. Ricotta tends to have only about 1/3-2/3 as much salt for the same serving size, depending on the brand. It also costs more, encouraging portion control. READ YOUR LABELS!!

  • mell on October 31, 2014


    I have a question … i ve started thd diet 2 weeks ago and
    havent lost anything. Im doing everything right .. no sugar… fat free this and that .. also im having the
    oat bran … what could i be doing wrong ?? Pls any help

    • Amber on November 2, 2014

      Hi mell

      How much weight do you need to lose and approximately how many calories a day do you think you are eating?

      Best wishes


  • Diane on October 30, 2014

    Glad to have found this site…

  • Bob lipp on October 18, 2014

    Must I eat 2 slices of whole grain bread on consolidation stage except on pp days? Must I have a fruit daily and 11/2 oz of cheese?

    • Amber on October 22, 2014

      Hi Bob

      You should try to eat all the recommended foods except on Dukan Thursday.

      Kind regards


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