Ideas, Suggestions and Comments

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240 Responses to “Ideas, Suggestions and Comments”

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  • bianca on April 25, 2014

    Hi try eating 4 prunes a day and the oatbran should also help with bathroom movements, i would like to know if NOMU skinny chocolate hot is allowed on the attack phase

    • Amber on April 27, 2014

      Hi Bianca

      The prunes are not an allowed food and cocoa powder isn’t added until the Cruise phase.

      Best wishes


  • Vicky on April 1, 2014

    Hi Amber,
    I can see that protein bars like Atkins bars are not allowed. But can you explain why please? They are very convenient to have in your bag for times when you are in a rush.

    • Amber on April 1, 2014

      Hi Vicky

      Protein bars are not suitable as they contain ingredients that aren’t allowed on the Dukan such as sugars, fruit, nuts or chocolate.

      Best wishes


  • Geeta on February 11, 2014

    I am on the second day of attack phase and I checked my weight. It seems to increase by a kilo . Is that a part of the graph. Can u explain?

    • Amber on February 11, 2014

      Hi Geeta

      This is a very unusual. Are you scales reliable and did you weigh at the same time each day?

      Kind regards


      • Geeta on February 12, 2014

        Hi Amber,
        My scales are reliable. I measured it in the morning and it shows the same weight as I started.
        I am guessing its because I’m going to have my cycle. What should I do in that case? Continue with attack phase and for how long?
        I can’t measure any change moreover I’m constipated. I have been drinking plenty of water.
        I also want to ask you about veggie meat. Is that a reliable source of pure protein. This could be another reason that there is not much of a change. I’m a vegetarian and the options for me in attack phase are yoghurt, egg and tofu with oats.


        • Amber on February 12, 2014

          Hi Geeta

          There is some more information about following the Dukan Diet as a vegetarian in this post. It gives you some different options other than egg, tofu, and dairy. TVP or plain Quorn is definitely a suitable protein alternative.

          You’ve hit the start on the diet with things stacked against you as your monthly period is masking the weight loss and then combining this with constipation it is not surprising that you are not losing weight. Also vegetarians often experience a slower rate of loss.

          The thing to do is to hold firm, stick to the Attack Phase for the original number of days and then move to Cruise. If the hints in this post don’t help improve the constipation have a chat with your pharmacist or doctor to see if they can recommend a natural remedy.

          Best wishes


  • Cheryl on January 25, 2014

    Are they allowed during the attack faze? Just started the plan today.

    • Amber on January 25, 2014

      Hi Cheryl

      Sorry I can’t tell what food/drink your question is about. Can you please make your question clearer for me.



    • Cheryl on January 27, 2014

      Sorry, it was about the oat bran muffins. Are they allowed in the attack faze.

      • Amber on January 27, 2014

        Hi Cheryl

        Yes if you don’t have the chocolate ones, as the cocoa powder is a tolerated item that is added in Cruise.

        Best wishes


  • Michelle on January 19, 2014

    Hi Amber,

    I’ve found this “Dessert Tofu” > Can you tell me if this is tolerated under the Dukan diet? The only concern is the sugar content on the label. Thanks very much!


    • Amber on January 20, 2014

      Hi Michelle

      You were right to be concerned by the sugar as this means these desserts aren’t suitable. Sorry!

      Best wishes


  • Sheila on September 10, 2013

    can I use Skim Plus milk at any phase?

    • Amber on September 10, 2013

      Hi Sheila

      I wouldn’t recommend using Skim Plus as the added milk powder adds additional unnecessary calories that may slow down your weight loss.

      Kind regards


  • Mona Hernandez on August 28, 2013

    Hi Amber,

    I’m new to the Dukan diet, have been on it since Thursday and already lost 7lbs! I wanted to share this awesome recipe I found for my fellow chocoholics. I did substitute the granulated sugar with splenda and the salt with salt substituted it came out amazin!

    Chocolate ricotta mouse

    2 cups fat free ricotta cheese
    3 tbsp unsweetened cocoa
    1/2 cup of splenda
    2 large egg whites
    Pinch of salt

    In food processor or hand held blender mix ricotta and cocoa until smooth. In heat proof bowl over simmering water mix egg whites, splenda and salt until just blended remove from heat and wish until stiff peaks form. You may want to add 1/2 top cream of tartar b/c I did struggle wisking to stiff peaks (even w/a hand mixer) Fold into ricotta mix ture and refrigerate for at least 3 hours and enjoy!

    • Amber on August 29, 2013

      Hi Mona

      This sounds delicious. Thanks so much for sharing.

      Kind regards


    • Ruth on September 12, 2013

      hi mona, where did you get the free fat ricotta? i live in uk…any chance to buy it here?

      thanks, ruth

    • Sheila on September 20, 2013

      can we have cocoa on attack phase? can I also ask on the cruise phase should i limit the beef or steak ? thank you

      • Amber on September 21, 2013

        Hi again!

        No cocoa powder is a tolerated food which is added in the Cruise Phase and unless you have other health concerns there is no limit on the amount of beef/steak that you can eat. However my advice is always to put as much variety into your diet as possible.

        Best wishes


  • Mariga on July 12, 2013

    Dear Amber ,
    I am now on consolidation phase. Is it okey if I eat my celebration meal the second day of that phase and the next day eat just pure protein?also that day I exercised alot.. Second question is that I want to lose another few kg on 3rd phase so am I suppose to eat one day bread and the next oat rather than both on the same day?

    • Amber on July 14, 2013

      Hi Mariga

      If you want to lose some more weight I’d recommend staying on Cruise for a little longer. If you want to have your celebration meal on the first day of Consolidation and then have your pure protein day that will be fine.

      Kind regards


  • mrsj2008 on June 27, 2013

    Classic Egg Custard (without the pastry)

    1 1/2 cups of skimmed milk
    5 eggs
    8 tablespoons of splenda
    2 tablespoons of vanilla essence
    1/2 – 1 teaspoon of grated nutmeg.

    Heat the oven at 150o.

    Poor the milk into a plastic jug and heat the milk for 3 1/2 minutes in the microwave.

    Whilst that is heating put all the other ingredients in another plastic jug (call this jug 2) and mix well.

    Once milk has heated pour it into jug 2 and stir well.

    Boil some water and make a bain marie (I use a roasting tray with 8 ramekins) divide the mixture between the ramkins and but in the oven for 30 mins.

    After 30 minutes, turn off the oven and open the door and allow to cool for 2 hours then store in the fridge.

    It’s tasty, easy to make and hardly any washing up!

    • Amber on June 27, 2013

      Hi Mrsj2008

      This is a really great way to make an any day dessert that you can keep in the fridge for those moments of weakness.

      Thanks for sharing


  • Jori on March 5, 2013

    Hello Amber,

    I just entered the Consolidation phase and I have a question: The day I eat starchy foods am I allowed to eat the 2 slices of bread or should I leave them out?

    Thanks a lot,

    • Amber on March 5, 2013

      Hi Jori

      The bread is eaten every day except for Dukan Thursdays.

      Kind regards


    • Mary S on February 13, 2014

      Even though Consolidation is a LONG way off for me I’m curious about the bread and pasta I am allergic to wheat, especially durum (sigh). If I make my own whole-grain bread/rolls (each serving would be an ounce/15 gms carb, like a standard slice of bread) would that be OK?. I can make very good products w/ rice bran plus barley or oat flour (both whole-grain).
      Can we use brown rice pasta? I know it has less protein than wheat but it’s a tasty, toothsome alternative.

      • Amber on February 13, 2014

        Hi Mary S

        If you can’t eat the normal wholewheat bread and pasta you need to get as close as you can and your own whole grain bread and rolls or brown rice pasta are going likely to be the closest match.

        Kind regards


  • Ilonka on January 22, 2013

    Hi Amber… was wondering if you know whether evaporated milk is allowed? Tesco now has a “Tesco Light Choices Evaporated Semi-Skimmed Milk ” (Reduced fat…). Thank you for a GREAT site…

    Energy 465kJ (110kcal) 235kJ (55kcal)
    Protein 6.9g 3.5g
    Carbohydrate 11.6g 5.8g
    Sugars 11 .6g 5.8g
    Fat 4.0g 2.0g
    Saturates 2.5g 1.3g
    Mono Unsaturated 1.3g 0.7g
    Polyunsaturates 0.1g trace
    Fibre 0g 0g
    Sodium* 0.1g 0.1g
    *Salt Equivalent 0.3g 0.1g
    Vitamin D 2.8µg (56% of RDA) 1.4µg (28% of RDA)

    PS: the first amount is per 100g and the second is for 50g.

    • Amber on January 22, 2013

      Hi Ilonka

      This product has 4% fat content (4g per 100g) so is not suitable to use.

      Best wishes


  • Dieter on January 13, 2013

    On 4th day of attack phase (10 days total), ate a bunch of foods not allowed. Should I start over or add a few days? Does the book discuss this?

    • Amber on January 13, 2013

      Hello Dieter

      A ten day Attack Period should only be followed in exceptional circumstances and with the approval of your doctor. This initial phase of the Dukan Diet is very restrictive and it should not be followed for extended periods as not only is it difficult to stick to for more than a few days at a time it can result in your metabolism slowing down as a reaction to the reducing food levels.

      With any lapse the best thing to do is to ignore it and carry on as if it hadn’t happen. If you are finding the Attack Phase difficult to stick to you may be better moving on to the next phase as you need to be able stick to the diet for it to be successful. If you are looking for inspiration check out some recent postings on my Facebook page. Debbie Callahan Curry has lost 20 pounds in her first month and Lesley Fox has lost 11 pounds in two weeks on the Dukan Diet even after having cut down her carbs for the previous two weeks and losing 5 pounds in doing so.

      I know that you want to lose weight as quickly as you can and this is why so many people opt for long Attack Phases but it is better to succeed slowly that crash and burn in a sprint.

      Try to stay strong.

      Kind regards


  • TG on November 30, 2012

    Can we eat popcorn in any stage of the diet?

    • Amber on December 2, 2012

      Hi TG

      I’m afraid that Dr Dukan doesn’t allow popcorn until you get to Consolidation (Phase 3) where you would be able to have popcorn as part of your celebration meal.

      Kind regards


  • mrsj2008 on October 29, 2012


    I’ve just been catching up with all the fantastic changes and recipe additions since I was last on here this time last year.

    I did the diet with brilliant results but couldn’t keep up with the maintenance due to being pregnant and suffering hellish 24hr morning sickness. I’m now back on day 1 of dieting again to lose the baby weight and wanted to share a couple of recipes with you all that I really enjoyed and found EASY to make:-

    Quiche – Can be eaten on all stages of diet

    4 egg whites & 2 yolks
    150g low fat cottage cheese
    1/4 small onion chopped finely
    Any allowed meat or fish (don’t need much e.g., 2 slices of baked ham).
    Pepper to seaon

    Mix all in the a bowl, pour into a lightly greased ovenproof dish (I use a loaf tin) and bake for 30 – 40 mins at 200c.

    It sets just like quiche and is a great savoury snack or main dish.

    My favourite recipe out of all the savoury dishes I’ve used is this sauce:-


    4 cloves of garlic
    2 egg yolks
    1 teaspoon of lemon juice
    1 1/2 t easpoon ginger
    1 teaspoon soy sauce
    1 teaspoon sweetener, like Splenda
    1/4 cup beef broth

    Mix all ingredients in a food processor, heat in a small pan. Add water a teaspoon at a time once the sauce is hot to find the consistency you like. Serve over steak, chicken or fish. I like to add it to shirtaki noodles and have it as side dish.

    Note: Noodles are really cheap from Chinese supermarkets otherwise you can now find them in the high street health food/vitamin store (H&B) but they are quite expensive.

    • Amber on November 4, 2012

      Welcome back mrsj2008!

      These are great recipes. Thanks for sharing!

      Best wishes


  • Christina on September 5, 2012

    Thank you so much for all the work you put in. I have 3 questions. I am on day 1.5 of the Attack Phase (the .5 is because yesterday when I started the diet I was traveling and ate a protein bar). I am only supposed to do 1 day because I only have 10 pounds to lose; however, I plan to do 2 days (plus the .5).

    my questions are:
    1) When you move to consolidation do you gain some water weight back? I am trying to plan what my “goal weight” should be once my weight has truly stabilized.

    2) Have you ever calculated your calories throughout the phases? If so, how many did you consume?

    3) I exercise MORE than Dr. Dukan suggests–I am worried about metabolic slowdown as a result of not eating enough. I plan to count calories in addition to following the diet and today I am a bit under 1200 when generally I eat 1800 or so. I know A LOT about nutrition but my body is not cooperating with me and I was just curious about your experience. Should I make it appoint to eat more?

    • Amber on September 9, 2012

      Hi Christina

      So for the delay in reply to your questions I’ve only had very limited access to a computer over the last week.

      Question 1.

      Some people do gain a little weight on Consolidation but others continue to lose. I think this is because each person follows the Dukan Diet using their own personal preferences to determine what they eat or drink.

      A person’s weight doesn’t stay static and when you have stabilised I would expect for your weight to fluctuate a couple of pounds either side of your target weight.

      Question 2.

      It was the fact that you didn’t have to count anything that made the Dukan Diet appeal to me so I didn’t and still don’t count calories.

      Question 3.

      If you exercise a lot you may find that the low level of carbohydrates that the diet provides a real problem. I have seen the Dukan coaches advise people who undertake intensive exercise to adapt the diet by eating 200g of wholewheat pasta the evening before the exercise and to eat their daily serving of oat bran a couple of hours before starting. During or after the session a small amount of orange juice can also be consumed.

      If you eat around 1,200 to 1,300 calories and do not allow yourself to feel hungry your metabolism should not go into “famine” mode. Don’t forget that every pound lost is one pound less that your body needs the calories to maintain.

      Best wishes


  • Dawn on August 19, 2012


    • Amber on August 19, 2012

      Hello Dawn

      How are you getting along with the Dukan Diet? Is there anything I can help you with?

      Kind regards


  • Steve on August 7, 2012

    Amber. My wife Sue and I have just finished the first phase and are now on cruise. Obviously we are not losing weight as fast and this is effecting our motivation. We want more snacks between meat and fish meals. Can we eat the Nairn’s Oatcakes. Do you know where we can get some good snack recipes for those ‘I feel
    Hungry’ moments as we are getting pretty fed up
    of eating yoghurt!! Thanks.

    • Amber on August 8, 2012

      Hi Steve

      It is good that you and your wife are doing this together as it makes it so much easier.

      In my view the easiest snack food is sugar free jelly and you are allowed up to three each day.

      In my latest post you’ll find a link to three other posts with snack ideas. but unfortunately Nairn Oatcakes don’t meet Dr Dukan requirements.

      Soups are another snack idea, you can make chicken or beef soup for PP days with stock cubes, meat and a little onion. On PV days you can add allowed vegetables of your choice or make a vegetable soup – I like adding a little curry powder to my soups.

      Are you eating enough at meals times and are you drinking throughout the day?

      Best wishes


      • LindaK on August 13, 2012

        Hi Amber,
        I just wanted to add that since Shirataki yam noodles are allowed in all phases of the Dukan diet they could be added to those soups on a PP day as well as on a PV day. It would make it much more filling. Just be sure to drain and rinse those noodles before using and cut them into smaller pieces. 🙂

        • Amber on August 13, 2012

          Hi LindaK

          Thanks, that is an excellent idea – I have only ever put noodles in chicken noodle soup!

          Best wishes


      • pman122 on September 4, 2012

        hello..i have read that you are allowed as much as you want fat free mozzarella? Is this accurate? or is mozz a tolerated food?

        • Amber on September 5, 2012

          Hi pman122

          Fat free mozzarella isn’t on Dr Dukan’s list of 100 allowed foods but many people do chose to eat unlimited amounts of any type of fat free dairy products. It is perhaps something you might want to experiment with to see if it impacts on your weight loss. If it does I would only have small amounts as your tolerated food when you reach Cruise.

          Kind regards


          • Mary S on February 13, 2014

            The US tolerated foods list includes one oz/day of 7% fat or less cheese, so one oz of the FF mozarella should be fine but it is NOT unlimited. We can also ge FF cheddar here; tastes really good mixed w/ ground meat before you cook it.

          • Amber on February 13, 2014

            Hi Mary S

            Dr Dukan is not a great fan of fat free cheeses but I do know that many people chose to treat fat free cheese in the same way as yogurt, milk and so on. Some people do appear to be able to make this “adjustment” and still lose weight. I agree the only legitimate way to have the cheese would be as a tolerated item.

            Best wishes


  • k on May 5, 2012

    Hi all 🙂

    First of all, I would like to say that this site is just great. I am very thankful for Amber being such a nice person and helping us voluntary. As this section is called ideas and suggestions, I would like to share one. There is a lot going on in the comments and you can find a lot of useful information there. However it is a little chaotic if you don’t follow the site from the day 1 and you might lose some important facts. Maybe if it would be possible to give it some form, (don’t really know if the comments are currently searchable, but that would be great too if not).

    Just an idea, I understand that it is probably not that easy, especially as the site is for free.

    Good luck to all the dukaners and have a nice day!


    • Amber on May 5, 2012

      Hi k

      Thank you for being so kind about me and my site:) Unfortunately the comments are not searchable and as you say they are a little chaotic but I can’t really control how people comment!

      What I do try to do is put up a post where a topic keeps appearing in my emails or comments.

      Hope you have a great day too!


  • Chloe on April 16, 2012

    Hi Amber,

    I am really struggling to eat the Oat Bran as I really dont like the texture, if I dont eat it will this stop the weight loss?

    Do you have any good breakfast suggestions that are quick and easy as I have my breakfast at work and am use to having cereal! I tried to Oat Bran porridge but I really struggle to eat it and have been going without breakfast rather than eating it,



    • Amber on April 16, 2012

      Hi Chloe

      Dr Dukan added the oat bran to his diet because of the health benefits that it provides. It also provides fibre which is very lacking especially on protein only days but it is possible to follow the Dukan Diet without using oat bran.

      Not liking oat bran does cut down your options for breakfast as many people either have oat bran porridge or have a sweet or savoury oat bran galette. I don’t know what cooking facilities you have at work but scrambled eggs are easily made in a microwave. You could also packed yourself up some ham or other meat and a cottage cheese, or on PV days you could take some rhubarb puree and have it with yogurt. At home you could also have boiled eggs, or an omelette.

      Best wishes


    • Kathy on May 23, 2012

      I LOVE the Cinnamon muffins. I could NOT do the diet without them. It is like a “cheat” to me. Since you need to eat 2 per day to get the daily amount of oat bran, I have one with my breakfast and another after my dinner in the early evening as a “dessert”.

      • Amber on May 25, 2012

        Hi Kathy

        I agree the great thing about the Dukan diet is the flexibility that the oat bran allows. Muffins are such a treat!

        Best wishes


    • Nisrin on March 1, 2013

      Hi , I have the same problem with eating oats , but I found good recipes and I want u to you to share my recipes put 2 cup skimmid milk with 2 spoon of oat and boil , then shake 2 eggs with 1/2 cup skim milk and small spoon vanilla in low heat after boiling add sweetenes Pot them in three small plate ball and 6 hours in fridge
      Garnish with little coconut and try .niso

      • Amber on March 1, 2013

        Hi Nisrin

        This recipe looks to be a good way to enjoy oat bran but coconut isn’t allowed on the Dukan Diet.

        Kind regards


  • Nick on March 19, 2012

    2 and half months in consolidation lost 15 lbscan u eat as much protein as one likes like attack phase? What snacks are ok? Have fig trees how can i get them in my diet? If celebration meal is pasta can u still have starch added that week?

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