My Dukan Soapbox

This page is for you to post details of your successes, seek support when your weight loss plateaus or ask for advice.

622 Responses to “My Dukan Soapbox”

1 7 8 9 10 11
  • Jancy Tan on October 15, 2014

    Dear Amber,

    Wonder is the below link snack is good to consume

    http://biogrow.com.my/Oat-BG22-Crispy-Cereal/View-all-products.html

    • Amber on October 15, 2014

      Hi Jancy

      This product contains “Swedish oat bran, corn flour, sugar, barley malt extract, salt, vanilla flavor” so isn’t suitable to use on the Dukan Diet.

      Kind regards

      Amber:)

      • Jancy Tan on October 16, 2014

        noted with thanks. Do you have any recommendation of snacks no the shelf.

        • Amber on October 16, 2014

          Hi Jancy

          Try to avoid snacking but if you do need to eat between meals try to go for protein as this is more likely to satisfy you. I always carry a teaspoon with me so I can buy a fat free yogurt as yogurts are usually widely available.

          Best wishes

          Amber:)

          • Jancy Tan on October 17, 2014

            thanks Amber

          • Jancy tan on October 19, 2014

            Dear Amber

            Do you think I can use clover low fat cottage cheese to make mayonnaise as per dukan’s recipe?

          • Amber on October 28, 2014

            Hi Jancy

            You might need to add some yogurt to make the right consistency but I think it should work.

            Best wishes

            Amber:)

  • Me :-) on September 30, 2014

    HI Amber, I have a question about plateaus. I started at 276 and dropped 20 lbs in the first 3 wks on the dukan diet. I did 7 days attack and then moved into cruise. I have now had 2 weeks of plateau. 2 lbs up, 2 lbs down. No real movement. I have not lapsed or deviated from the diet in any way. My only limitation is that I have a serious health condition that limits me from exercise so I am trying to lose weight by diet alone. With a goal of 190 lbs I have a way to go. How long should I expect plateaus to last. Thank-you!

    • Amber on October 2, 2014

      Hi Me:-)

      The lack of exercise will slow your rate of weight loss and it can also be impacted by some medications. You clear got off to an excellent start but in many people such a start does seem to be followed by a period of stagnation and it is unfortunately just something which has to be endured. The length of the plateau varies from person to person so I’m not able to advise how long it will last.

      Best wishes

      Amber:)

    • Elizabeth on October 6, 2014

      Thank you for this wonderful site!
      I am not sure how to post a comment so if this is the wrong way I am sorry.
      I am trying to figure out which book I want to buy; The Dukan Diet; or The Dukan Diet Made Easy? On a chat on the DD website the chat person told me the Dukan Diet Made Easy was the one to buy as it was newer. But when I went to order it the write up said it is the “perfect companion to the Dukan Diet”
      Is the DDME a stand alone version or is it best to use in conjunction with the DD?

      • Amber on October 6, 2014

        Hi Elizabeth

        I’ve just checked the contents of The Dukan Diet Made Easy and it will be fine as a stand alone to guide you through the Dukan Diet.

        Best wishes

        Amber:)

  • barb on September 19, 2014

    * When you guys first started the attack phase what did a typical day’s menu look like?
    * What do you eat now in a typical day?
    *Bought the Dukan Diet made easy and they mention that one of the foods you can eat is greek yogurt but some blogs say its not allowed so now i’m confused.

    Also [on page 41 i think] in the food lists they mention fat-free flavoured dairy products – what are these? they also mention fat free, fruit flavoured dairy products – i assume this is the fat-free fruit flavoured yogurt.

    Lastly a lot of blogs mention fat free greek yogurt – i never know if they mean the greek yogurt that tastes like sour cream or the vanilla flavoured greek yogurt. Do you know which one they are referring to?

    • Amber on September 28, 2014

      Hi Barb

      Fat free Greek yogurt is definitely allowed and it means the natural yogurt without added sugar. You are allowed vanilla, lemon and coconut flavored dairy products provided they contain no forms of sugar but these are almost impossible to find so many people sweetened and flavor plain yogurts/greek yogurts themseves.

      Kind regards

      Amber:)

  • Jancy Tan on August 26, 2014

    Dear Amber

    I have this Detox Green Tea which i wonder good to consume. Each 3g teabag contain

    Folium Camellia Sinensis (Organic Green Tea) 1.20g
    Folium Cassia Angustifolia 0.90g
    Folium Nelumbo Nucifera 0.45g
    Herba Mentha Haplocalyx 0.45g

    Thank you

    • Amber on August 26, 2014

      Hi Jancy

      This herbal green tea will be fine.

      Kind regards

      Amber:)

      • jancy on August 30, 2014

        Thank you. By the way…any fruits allow during PP or PV ?

        • Amber on August 30, 2014

          Hi Jancy

          Because of the sugar levels fruit is very restricted. The only two allowed are rhubarb and goji berries.

          Kind regards

          Amber:)

          • Jancy Tan on September 2, 2014

            Not even red dates?

          • Amber on September 5, 2014

            Sorry no not even red dates.

            A:)

          • Jancy Tan on September 8, 2014

            noted with thanks

  • Jancy Tan on August 20, 2014

    Hi! Amber

    Marigold 0% Fat Yogurt with mango flavour as below good to consume

    Energy 75kcal
    Protein 4.3g
    Fats 0g
    Carb 14.2g
    Calcium 180mg

    Kindly advice

    • Amber on August 21, 2014

      Hi Jancy

      Are these figures for 100 grams?

      Amber:)

      • Jancy Tan on August 22, 2014

        yes they are

        • Amber on August 24, 2014

          Hi Jancy

          This means the yogurt is too high in carbs – it looks as if it probably has added sugar in one form or another.

          Kind regards

          Amber:)

          • Jancy Tan on August 26, 2014

            thank you.

  • Jancy Tan on August 20, 2014

    HI Amber

    Wonder if the below stats yogurt to consume;

    Anlene @ 100g
    energy 84
    protein 3.6
    fats 1.8
    carb 13.0
    sugar 12.1

    • Amber on August 21, 2014

      Hi Jancy

      This one is too high in carbs.

      Amber:)

  • Nikki on August 19, 2014

    Hi Amber. I was really successful on this diet until I hit an emotional/stress blip and thru this and various medications I gained a stone back even tho I kept up with the protein day (and occasionally throwing in an extra one.
    A year later I’m still a stone heavier as I seem to lose a little and gain it back, plus another pound.
    What is your best advice. Do I start from scratch? Plus I keep hearing about the 2+0 is that a different variation of the diet?

    • Amber on August 21, 2014

      Hi Nikki

      I’d start over and use the full Dukan Diet rather than the 2/0. You’ve already tried one or two PP days without it having a lot of impact.

      Kind regards

      Amber:)

  • Sarah D on August 14, 2014

    Hi Amber

    Can you tell me if I can drink Sainsburys 1% milk instead of skimmed. Here are the stats:

    Per 200 ml serving:

    Fat: 2g
    Carbs: 10g

    So 100 ml would have half these figures.

    Can you please advise?

    Many thanks.

    • Amber on August 17, 2014

      Hi Sarah

      Yes you can use this product.

      Best wishes

      Amber:)

  • Sarah D on August 6, 2014

    Hi Amber

    Can you tell me if Sainsbury’s British Ultimate Steakburgers Taste the Difference are okay to eat. They are 93% beef, have no cereal in them and a carb figure of <0.5 g. The fat figure is 13.3g per 100 g or 22.7g per burger.

    They are delicious and I know they're probably fine on the carbs front but perhaps the fat content will make the unsuitable. Many thanks.

    • Amber on August 7, 2014

      Hi Sarah

      Yes you are right, their 13% fat content means they are too high in fat to be suitable.

      Best wishes

      Amber:)

      • Sarah D on August 7, 2014

        Do you know of any beefburgers that are suitable, other than making them yourself of course.

        Similarly, are gluten sausages acceptable?

        Thanks

        Sarah

        • Amber on August 8, 2014

          Hi Sarah

          The problem with beefburgers is that they have added flours/starches and/or are very high in fat. The best way is to make them yourself.

          Gluten free sausages will also have added starches and will probably have a high fat content too so aren’t likely to be suitable.

          Sorry!

          Amber:)

  • Nick Brown on August 4, 2014

    Hi Amber, I know you can’t keep track of EVERYONE’S progress but I just wanted to report that I’m on my second attempt on the diet after backsliding pretty badly. I’m happy to say that I am down from 251 lbs to 221 lbs. It’s going slow but that’s OK; about a pound a week. But I’m satisfied because I’m 53 years old and everyone knows that the older you are, the harder it is too lose weight. But I’m doing it. I’m on the Cruise phase and I must say that I’m eating well. I have the Dukan Diet cook book and I eat stuff like spicy chicken kabobs on skewers, Spicy Chicken wings and stew, to name a few. Not to mention custard desserts. I also stocked up on turkey bacon and turkey hot dogs because they were on sale. And I bought some sugar free ketchup and sugar free syrup for my waffle recipe. Here’s wishing myself good luck on the rest of the diet!
    Nick Brown

    • Amber on August 5, 2014

      Hi Nick

      It is good to hear from you and that you are making slow but steady progress. I’m also pleased to hear that you are eating well as it is these recipes that you need to incorporate into your diet on a permanent basis. Saving money on your turkey bacon and hot dogs helps pay for your treats like the sugar free ketchup and syrup.

      Good luck and best wishes

      Amber:)

  • Sahar on July 26, 2014

    HI Amber,

    I started my Dukan diet 2 weeks back and stuck to the attack day for 6 days as i had 13 kg to lose. i lost 4.3 kgs in the attack phase which was a great boost but now i’m on the 6th day of my cruise phase i have noticed no additional weight loss.
    i had a lunch out on one of these days that may have broken the cycle but i made up for it both for breakfast and dinner that day.
    i walk at least 20 mins a day if not more but i may not be walking fast enough as i do so going to work not in the best exercise shoes but i can feel both a risen heart beat and perspiration.
    what am i doing wrong?

    • Amber on July 27, 2014

      Hi Sahar

      Sometimes where there is a really good weight loss in Attack the first week or so of Cruise can be a bit slow and if you have eaten food that is not allowed this will not have helped.

      Are you able to increase your exercising in another way?

      Kind regards

      Amber:)

  • Louise on June 21, 2014

    Sorry …one more question… After I get to the desired weight on the 2+0, do I have to do the consolidation phase? Seems funny as I’ll be eating normally on all days but two! Thanks again! Louise

    • Amber on June 21, 2014

      Hi Louise

      It wouldn’t make sense it do this so I’d suggest moving straight to Stabilisation.

      Best wishes

      Amber:)

  • Louise on June 21, 2014

    Thanks amber! Should the two protein days be consecutive? Thanks Louise

    • Amber on June 21, 2014

      Hi Louise

      No they should be spread through the week.

      Best wishes

      Amber:)

  • Louise on June 20, 2014

    Hi, I’ve been on the diet a month and have lost 4kg but am losing too weight from my face and upper body which is making me look a bit haggard. My hips stomach and thighs still need work!!! Can I switch to 2+0 plan mid way in the cruise phase?

    Thanks!!!

    • Amber on June 20, 2014

      Hi Louise

      Yes you can change mid way through.

      Best wishes

      Amber:)

      • Jancy Tan on September 2, 2014

        may i know what you all mean by 2+0 plan?

        • Amber on September 5, 2014

          Hi Jancy

          It is 2 days of PP followed by 5 days of eating normally but sensibly.

          Amber:)

          • Jancy Tan on September 8, 2014

            okay

  • Jenny on June 16, 2014

    Hi Amber, your website is so helpful and keeping me motivated to continue with the diet. I need to lose 23kg to reach my true weight and I’ve started the Attack phase 7 days ago. This is the second time I’m doing the Dukan diet, the first time was a year ago and I lost 12kg, but due to personal circumstances I got it all back. So far I have lost 3.5kg and I would like to ask you if I’m going to compromise my efforts if i do the attack phase for 8 days instead of 10. I’ve been feeling very tired and dizzy the past couple of days, I think it’s the lack of vitamins. The second question relates to what I should do if I fall off the wagon one day. In 10 days I have a wedding to go to and I fear that I may not be able to stay away from the cake. Should I restart the diet, ie go back to the attack phase or keep with the cruise like nothing happened? Thanks a lot!!!

    • Amber on June 17, 2014

      Hi Jenny

      I’d move to Cruise straight away and start taking a multivitamin/mineral supplement. If you should fall off the wagon just get back on as if nothing had happened. Don’t repeat the Attack phase as it is too restrictive nutritionally.

      Best wishes

      Amber:)

  • SandraB on May 13, 2014

    Hello Amber,

    I am on my second day of Attack Phase and all seems to be going well so far. This method of dieting is completely new to me and your site is incredibly helpful so thank you for that. My question is about herbal/fruit teas and whether all or any of them are acceptable in Attack? My particular favourite is in fact licorice tea and I note below the nutritional information from the side of the Twinings pack:

    100ml gives you
    10kj/2kcal Energy
    Trace Protein
    0.3g Carbohydrate
    Sugars, Fat, Fibre and Sodium are all trace

    I can imagine it would be alright from the list but I don’t want to undo any of my hard work by mistake!

    Many thanks in advance.

    • Amber on May 13, 2014

      Hi Sandra

      Enjoy, it will be fine.

      KRs

      Amber:)

      • SandraB on May 18, 2014

        Thank you for your advice Amber. I am so pleased I have managed a whole week on Attack and lost 7lb. I calculate I have about 3.5-4.0 stone still to lose though and wondered if you think I could carry on to the 10 days bearing in mind I still have a lot to lose. I am finding it very easy so far, I am full up and energised. I do have a further question if you don’t mind. It’s about stock – I notice in my Dukan diet book that you can use a low-salt stock for many of the Cruise recipes. Could you please recommend a stock cube that would be suitable? I presume Oxo would not be OK. I am in the UK if that helps.

        Thank you again. I am so grateful for all the advice and information you have on your site. It has helped me enormously this week and I am sure I will be re-visiting regularly.

        Kind regards.
        Sandra

        • Amber on May 19, 2014

          Hi Sandra

          If you have your doctor’s blessing you can do the 10 days but the rate of weight loss can drop off the longer you are in Attack.

          I’ve never found a stock cube that meets the Dukan requirements as most contain starches of one sort or another so an Oxo cube is probably going to be the closest that you’ll get.

          Best wishes

          Amber:)

    • Claire on May 16, 2014

      Hi , does anyone know if alcohol is allowed at any stage on Dukan ?

      • Amber on May 17, 2014

        Hi Claire

        Alcohol is not allowed until you reach Consolidation where you are allowed a glass of wine with the Celebration meals. When you reach Stabilisation you are able to drink as much as you want of any drink except on Dukan Thursdays.

        Kind regards

        Amber:)

  • Iva on April 11, 2014

    Hello,
    first of all, I apologize in advance for being a bit long and with bad English.:)
    your site has been very helpful while dieting, so thank you a lot!!
    I’ve been on the Dukan diet for about 3 months now and I’ve lost 15kg. My true weight was achieved after only 1,5 months, although Dukan predicted it will take me 2,5 months. In first two phases I’ve lost 11 kg and I’ve been in Consolidation for 6 weeks now.
    My problem is that I still lose a lot of weight, approximately 0,7 kg per week. Now I weight so little I haven’t weighted since I was 18 (I’m 32 now). Not that I’m too sad about it, but I think this is as low as I would like to go, I’m starting to look bad. 
    When I saw that I’m still losing weight in Consolidation, I decided to go through the whole Consolidation phase, but with the rules that apply on the second half of the Consolidation (two starchy and two celebration meals per week, and so on), but even with that I keep losing it. Now I don’t know what to do anymore. I don’t want to give up dieting, cause I would put my weight back on, but I do not want to loose anymore. I would like to keep my weight as it is now. Do you have any advice, I would appreciate it a lot?!
    thanks in advance.
    lots of love, iva

    • Amber on April 11, 2014

      Hi Iva

      Your English is very good and easy to understand.

      Congratulations on reaching your target weight and so quickly too. One of the ways you can increase your calorie intake to prevent you losing any more weight is to add a small amount of spread to your bread or use a little more oil.

      Best wishes

      Amber:)

      • Joanne Popham on April 29, 2014

        HI Amber

        I was very successful on the dukan diet 3 years ago, but have put all the weight back on now which is entirely my own fault. I have restarted and have just finished 5 days of attack, I am very worried as I read on here that I can eat rhubarb and jello which is started doing on day 3 of my attack but maybe am now thinking that these are not permitted on attack or PP days please can you advise and have I ruined my attack phase?

        Best Wishes

        Jo

        • Amber on April 29, 2014

          Hi Jo

          Rhubarb is allowed in Attack to treat constipation otherwise it is a “vegetable” allowed on PV days in Cruise. THe Jello is fine you can have up to 3 servings a day on any phase.

          Best wishes

          Amber:)

  • Katrina on April 3, 2014

    Dear Amber!

    I would really appreciate Your advice. I am on Dukan diet for the second time. Previous time I lost weight quite good, but now nothing moves.
    I am 164 cm and weigh 60kg. According to Dukan I need to loose 5 kg. And that is the weight I feel most comfortable in.

    This time I was on ATTACK phase for 3 days. Now it is the second day in Cruise phase. I haven’t lost any weight, not even a tiny gram. Plus I have constant retention (bloating) of water even I do not use salty food and drink enough liquid (2-3 l) I do not have PMS.
    Amber, I am extremely disciplined person and have read all I can about Dukan diet. I eat nonfat milk products, lean meat and eggs. I walk as much or even more than Dukan recommends.
    One thing is that I started eating oat bran only yesterday as before I did not have it. But I know people who do not eat it at all and still manage to loose weight.
    Help, please, I am about to give up:((.

    • Amber on April 3, 2014

      Hi Katrina

      There is something causing the water retention. 2 to 3 liters of fluid a day is on the high side. Unless you live in a hot country try to cut back over a couple of days to 1.75 liters a day. If you continue to experience water retention I would suggest visiting your doctor to check that no underlying health condition is to blame.

      Kind regards

      Amber:)

  • Julie on March 27, 2014

    I have started back on the diet after a year lapse. I am on my 3rd day of attack but have not lost anything. I have eaten salmon, fresh chicken breast beef mince and the oatbran pancakes, I have used tesco health living fat free fromage frais, fry light, ordinary spices. I have only had 1/2 liter of diet coke in the two days and stuck with water. I have ran at total of 6 miles in the two days and had an hours walk. I am not on my star week. I have made up one of the sachets of Hartlys sugar free jelly mixed with fat free fromage frais (eaten about 2/3 of it). What am I doing wrong.

    • Amber on March 27, 2014

      Hi Julie

      Try to be patient as it sounds as if you are doing everything just right. It might be the foods or drinks you ate before starting that are still working through your system combined with a little constipation and water retention that are stopping the scales reflecting the losses you’ve made.

      Best wishes

      Amber:)

      • Julie on March 28, 2014

        Thanks Amber, I was getting disheartened but you may be right. I did loose 10oz when i weighed this morning. Can I give you a list of some things i have had and the nutrician value to double check.

        Tesco 0% natural yoghurt per 100g
        Fat 0.3
        carbs of which is sugar 6.8

        Tesco healthy living fromage frais
        Fat 0.2
        carbs of which is sugar 3.3

        Tesco healthy living cottage cheese
        Fat 1.3
        carbs of which is sugar 3.7

        Philli lightest 3% soft cheese
        Fat 3.0
        carbs of which is sugar 5.5

        Hartlys sugar free jelly
        Fat 0.1
        Carbs of which is sugar 9.6

        Hartlys 10calorie ready made jelly
        Fat 0.0
        Carbs of which is sugar 1.0

        Weight watchers citrus fruit yoghurts
        Fat 0.1 for each flavor
        sugar 5.2 to 6.7 depending on flavour

        Sorry about such a long list but im second guessing myself and would rather be safe than sorry.

        One other question, i did read somewhere on your sight that you cannot use hoisin sauce because of the sugar content. Would this also be the same for balsamic vinigar reduce and the sweet soy sauce. I like oyster sauce is this one ok.

        Thank you again

        • Amber on March 28, 2014

          Hi Julie

          Of the foods listed only the Philly Lightest is a little high on fat content as the fat content should really be 2% or less. With regards to the sauces you need to check the ingredients as many contain added sugars. Whilst ordinary balsamic vinegar is allowed a reduce would concentrate the sugar making it unsuitable.

          Best wishes

          Amber:)

  • Cyn on February 18, 2014

    Hey, Amber 🙂

    I’ve been on the diet for 5ish months last year getting from 103kg down to 76kg, still 16kg shy of my target but I stopped because I would have found it extremely frustrating around Christmas. Thankfully, I’ve only put back 3 kg in the last 2 months (which is, in fact, pretty much, but given the way I ate, I’ll take it with a happy smile). 2 weeks ago I decided to start again and lost around 3kg so far..a far cry from the 7 I lost in the first two weeks last year, but, since I’m already within normal BMI, I guess it’s normal to lose slower.

    Blabbering aside, I have a question. In my country Jell-o is not available. Will look carefully for other brands next time I go shopping, but I doubt there are. Anyway, do you have any recipe ideas for home-made jell-o types of desert, using gelatine? I found some, but they use fruit juices, and I don’t think there’s any that would qualify for the diet. I’ve been brainstorming, but diet coke is the only flavor idea I have. Any suggestions?

    Also, I’m a very curious person, and have looked around the website but could not find anything about your experience with the diet (I naturally assumed you have followed it). Is it anywhere I might have not looked or is it a secret? ^.^

    Cyn

    • Amber on February 18, 2014

      Hi Cyn

      It is not unusual for the results to be less impressive when using the Attack Phase for the second time. You will probably have been eating differently the second time around even though you weren’t following the Dukan but the main reason is because you weigh much less this time.

      There are lots of US & UK ex pat shops online which stock sugar free jello (US) or jelly (UK) but there are very expensive so if you want to make your own with gelatine you could try lemon juice with artificial sweetener – as lemon juice is allowed to cook with. You may also be able to buy artificial flavours or use a sugar free syrup such as those made by Da Vinci or Walden Farms.

      You haven’t missed it as there isn’t any references about my personal experience of the Dukan Diet on the site. There are lots of blogs where people talk about their own experiences in minute detail so I couldn’t see any benefit in writing another one but I knew from personal experience how confusing it can be to try to follow the Dukan and I wanted to share the knowledge I’d gained to help others and this is how my site started. I also don’t really enjoy writing about myself!

      Best wishes

      Amber:)

1 7 8 9 10 11

Leave a Reply

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

Comment moderation is enabled. Your comment may take some time to appear.