I’ve Stopped Losing Weight on the Dukan Diet: What Can I Do?

If you’ve stopped losing weight the first thing to do is not panic, going through phases where you stop losing weight is not unusual and there can be lots of reasons for the stagnation in your weight loss.


The second thing to do is stick to the diet.  You don’t want to throw away all the good that you’ve done so far and continue to do staying on the diet.

The third thing to do is to make sure that you are doing everything you should following the Dukan Diet.  A quick checklist is:

  • Are you drinking 1 and 1/2 to 2 liters of water every day?
  • Are doing your compulsory daily exercise?
  • Are you eating the right foods?
  • Are you eating enough food?
  • Are you eating regular meals and not skipping meals?
  • Are you eating your daily serving of Oat Bran?
  • Are you having more than two servings of tolerated foods per day?

The next thing to do is to try to establish a reason for your weight loss plateau

  • Are you suffering from water retention due to your monthly period?
  • Have you eaten a lot of salty food that may have caused water retention?
  • Have you recently lapsed on the diet eating or drinking something that is not allowed?
  • Are you eating enough calories, for a long term weight loss plan you need to be eating in the region of 1,200 calories a day any less than this and you could find that your body lowers your metabolic rate and reduces the rate at which you burn calories?
  • Are you constipated?
  • Is it due to the vegetables that you’ve added to your diet?  Remember that pure protein acts as a diuretic and your body may try to hold onto the water from the vegetables to compensate.

You then need to work out your plan to tackle the problem.  This might be to do nothing as you think the problem will probably sort itself out or it might be to take some additional oat bran to help your constipation.  But there are also some things that you can do to jolt your body back into weight loss mode if needed these are to

  • Increase your daily exercising to 60 minutes per day.
  • Reduce your tolerated items to one or none each day.
  • Reduce your consumption of dairy products as these are high in carbohydrates due to the naturally occurring sugars.
  • Ask your doctor to recommend a vegetable based diuretic.
  • Try a White Day PP day.
  • Add an extra PP day into your Cruise Phase rhythm.

If these steps do not kick start your weight loss again and your weight loss continues to stagnate you must go to see your doctor as it might be that your difficulty in losing weight is due to health problems such as a thyroid problem.

You may also be interested in reading this post –

Dukan Diet Tip: Dr Dukan’s Non Stop Green Tea Plateau Buster

 

 

 

116 Responses to “I’ve Stopped Losing Weight on the Dukan Diet: What Can I Do?”

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  • Janet on March 25, 2015

    Hi Amber,

    I have been on the 5:2 diet since October last year and have lost over 16lbs so far but have now plataeued for the last month or so.
    I decided to kick start my metabolism by doing the Dukan, I starte on Monday and weighed myself this morning and I have lost 4 lbs!!! – amazing! such a boost.

    BW,

    Janet :)

    • Amber on March 26, 2015

      Hi Janet

      Well Done:)

      Best wishes

      Amber:)

  • Sonam on March 24, 2015

    Hi amber I started my diet on 6 October n did till January n lost 17 kg n after that I stopped for 2 months n gained 6 kg how do I get back to diet plz advice thank you…

    • Amber on March 24, 2015

      Hi Sonam

      Start the diet back on Cruise phase starting with a PP day.

      Kind regards

      Amber:)

      • Sonam on March 25, 2015

        Thank u so much amber…

  • yesheyl@gmail.com on March 20, 2015

    I did one week attack phase and 2 weeks and cruise phase for 2 weeks then I stop for one month, now I want to continue, what do I start now.

    • Amber on March 21, 2015

      Hi Yesheyl

      Just continue from where you left off in Cruise.

      Good luck

      Amber:)

  • AT on March 1, 2015

    Hi Amber,
    I’m confused about greek yogurt. I bought non fat plain greek yogurt but is says 7 grams sugar. I also bought Yoplait non fat greek yogurt – and it has zero fat but also says 7 grams sugar… so can I have the flavored yogurt?

    • Amber on March 2, 2015

      Hi AT

      You are looking for yogurts of any flavor that have less than 7 g of carbs per 100 g. If the flavored yogurt meets this criteria yes you can have it.

      Kind regards

      Amber:)

  • Leanne on February 28, 2015

    Hi Amber

    I completed 4 days of the attack phase, just eating chicken, smoked salmon, eggs and no fat Greek yogurt, coffee and diet cokes. I got on the scales day 5 and hadn’t lost a single pound.

    I can’t eat gluten or wheat bran as I have a gluten intolerance even gluten free oats make me bloated.

    I just feel like this diet isn’t working for me, should I give up or is there anything else I could try?

    Warm regards
    Leanne

    • Amber on March 1, 2015

      Hi Leanne

      As you aren’t able to have oat bran my guess would be that you are suffering from constipation and depending on the amount of smoked salmon eaten there might also be some water retention thrown in as this is a food with high levels of salt. I’d move to Cruise so that you can add some vegetables and possibly a natural constipation aid such as psyllium to keep constipation under control and also try to limit high salt foods.

      Best wishes

      Amber:)

  • max on February 24, 2015

    Hi Amber, I am on my 4th day of attack phase and I totally over ate and ruined the diet plan I was on. Do I need to startagain from the beginning? And I haven’t lost any weight..

    • Amber on February 24, 2015

      Hi Max

      You don’t repeat the Attack Phase as it is too restrictive. Just carry on from where you are as if nothing had happened and hopefully after a short time your body will start to register the efforts that you are making.

      Kind regards

      Amber:)

  • jan on February 24, 2015

    I am on my 6th day of attack phase and I don’t think I have lost enough weight. I got my period yesterday so probably my body was retaining a lot ot water but would that be the reason? I woke up this morning and my body feels a lot heavier and I am really stressed out. If so, do I need to stay on attack phase for longer?

    • Amber on February 24, 2015

      Hi Jan

      Weight fluctuations caused by hormones are quite common but the water levels do adjust themselves back down again. You sohludn’t take any adjusting action other than to manage your expectations during this time of the month.

      Best wishes

      Amber:)

  • AnjiP on February 18, 2015

    Hi Amber,

    Firstly, thank you for the information you have given on your website. It has been helping me lots on this diet. I started the Dukan Diet on Jan 2nd and I have lost a total of 12lbs since.

    However, for the past 4 weeks I have not lost any weight.
    I try not to weigh myself everyday so I won’t get frustrated that I haven’t lost any weight, so I weigh myself once per week.

    I have reduced my diary intake in an attempt to lose to ‘kick start’ the weight loss again, but it has not worked. Any extra advice?

    • Amber on February 18, 2015

      Hi AnjiP

      It is unusual to have such a long plateau so early in the diet. What do you eat on a typical PV day?

      Kind regards

      Amber:)

      • AnjiP on February 18, 2015

        Hi Amber

        Typical Pv day will usually be :

        Breakfast : fat free yogurt and a Dukan oat bran cookie which covers my 2 tablespoons of Oat bran for the day.

        Mid morning I would have a coffee with fat free milk and a few baby carrots and cottage cheese.

        Lunch would be baked chicken breast and some steamed veggies from the allowed list.

        Afternoon snack is either a coffee with fat free milk or a tea.

        Dinner usually “stir fried” shirtaki noodles with chicken and veggies OR tofu instead of chicken.

        If I feel for something sweet after dinner I would usually have some vanilla flavoured fat free yogurt.

        • Amber on February 19, 2015

          Hi AnjiP

          I can’t see anything obviously wrong here other than the fact that if the oat bran cookie is an official Dukan product you should also eat the daily serving of oat bran. However only these cookie are allowed in Cruise http://www.shopdukandiet.com/oat-bran/oat-bran-cookies-coconut. These cookies http://www.shopdukandiet.com/oat-bran/oat-bran-cookies-chocolate-chip are only allowed from Consolidation.

          It might be worth seeing your doctor to see if they are able to establish any medical reason for your lack of weight loss.

          Best wishes

          Amber:)

          • AnjiP on February 19, 2015

            Hi Amber :)

            The oat bran cookies are actually homemade following recipes on the official dukan website.

            I have done all my medical check ups and according to my doctor, there isn’t any medical reason preventing me from losing weight. So I will just stick to the diet and hopefully something will work.

            Thanks for your advice though! :)

          • Amber on February 20, 2015

            Hi AnjiP

            If they are homemade that’s fine. I’m pleased your doctor gave you the all clear so it does seem that by sticking with you should eventually work your way through this plateau.

            Take care

            Amber:)

        • ayg on February 25, 2015

          Hi AnjiP,

          Are you walking at least 30 min a day? Only asked since you didn’t mention it in your post. Also do you have a little or lot of weight to lose?

          Hope you will be able to shed some more lbs soon, be encourage.

          ayg

  • WELSH 22 on February 2, 2015

    Hi I just wondered if any other women have had issues with there menstrual cycles on the dukan diet? I’ve heard on lack of periods, I have been doing the dukan for a month and am on cerazette, I don’t usually get periods or maybe for 1-2 days, however I’ve been on my period now for 11 days now, any advise would be Greatly appriciated , I have books a docs app for next week but a bit concerned it could be the diet?

    • Amber on February 3, 2015

      Hi Welsh 22

      You are doing exactly the right thing seeing your doctor. A change in weight can impact on hormone levels and as you are also taking a contraceptive pill this adds another dimension.

      Take care

      Amber:0

  • Amina on January 28, 2015

    Hey Amber!

    for about 1,5 years ago i had lost 35 pounds within 3 months, and i maneged to keep the weight off for over a year. But in the past few months i gained about 20 of them back, and im so heartbroken, because i know that i worked hard for it, but it went on so fast within months. This happended even though i some days ate healthy, and some days not. My problems is overeating. :-(

    But last thursdag, 22. january, went back on the diet. I lost about 1,5 pounds the first day, and the secound day 1 pound. After that, i gained 0,2 pounds, but i stick to my diet always. I feel like giving up, and i dont know what to do. Sometimes i feel like i should eat less, but im already not eating alot, and if i eat more i feel really ploated and the scale goes up ):

    Is it maye that i dont drink enough water? because i do drink about 0,8-1 liter of water. :/

    Do you have any good advice? ):

    • Amber on January 28, 2015

      Hi Amina

      You will not lose weight at the same rate as before as you weigh less than you did the first time. Also you have been eating healthily part of the time and again this can reduce the impact of the Attack Phase, so to lose just over 2 pounds in a week is probably about right.

      Your water intake in on the low side and increasing your intake of water to around 1.5 liters daily may help you eat less as it fills you up.

      Eating healthily for some days is not enough to combat prolonged periods of overeating and although following the Dukan diet will get you back to your target weight you need to tackle the problems that are causing you to overeat or this cycle of losing and gaining weight is likely to continue repeating itself.

      Best wishes

      Amber:)

  • samar on January 18, 2015

    Hi amber please help me i have finished the attack phase but i ve cheated and ate other food with butter and chocolate.. So what shall?i do whether i cpntinue the cruise or go back to the attack phase and re start it ? Thank u waiting for your reply

    • Amber on January 21, 2015

      Hi Samar

      On the occasions when you are tempted and eat something that you shouldn’t you just continue with the diet as if nothing had happened. You definitely don’t restart the diet as the Attack Phase is too restrictive to be repeated.

      Kind regards

      Amber:)

  • Sarah on December 19, 2014

    Hi Amber,

    I started the dukan diet yesterday. I didn’t lose anything.
    Breakfast: egg whites and scrambled eggs
    Lunch: meat patty
    Dinner: sautéed chicken breast
    I’m still 166. I couldn’t get oat bran. Should I still do the attack phase? Please help me?

    • Amber on December 19, 2014

      Hi Sarah

      You are doing everything right it is just a case of having patience and waiting for the diet to work. Make sure you weight yourself at the same time each day – preferably first thing in the morning after having been to the bathroom. Try to find the oat bran as it will give you much more variety in the foods that you can eat.

      A:)

  • Naomi on October 26, 2014

    Hi Amber,

    I went on Dukan a few years ago and the weight fell off me, I loved it! Did not exercise :(

    Now I am starting over, as unfortunately I did gain weight & I am heavier than last time. I need to lose 14 lbs. I am walking daily.

    I am on Day 4 of the Attack Phase and have not lost anything. I understand it may be harder the second time around..is there anything I can do?

    Cheers
    Naomi

    • Amber on October 28, 2014

      Hi Naomi

      Many people do find it much harder the second time around and this is often because you’ve been eating in a different way before starting the diet, but if you follow the diet correctly you should lose weight though it might take you a little longer than before.

      The important thing is to be patient and stick to the diet.

      Best wishes

      Amber:)

  • Tia on September 17, 2014

    Hi Mimi,

    I started the Attack and lost 2.5 kgs and on the third day into the Cruise Phase I’ve nearly gained it all back? I have not cheated, walking 30 plus 1 hour cardio work out and no it is not my time of the month, just had it… It’s very perplexing, I don’t get it. I did this diet a few years ago, before surgery and it worked amazingly and now decided to do it for myself, not for my knee.

    Any ideas why this is happening? I can see maybe it does happen but it’s not what I expected with Dukan.

    Thank you,

    Tia :)

    • Amber on September 28, 2014

      Hi Tia

      Problems with weight gain in Cruise is usually caused by water retention. Vegetables encourage the retention of water while protein has the opposite effect. It is important not to over do the amount of vegetables eaten on PV days so this is why the paid coaching version gives a guide of having a ratio 2/3 protein to 1/3 vegetables.

      Best wishes

      Amber:)

  • paige on September 16, 2014

    hello amber- is there any literature that states that one should not begin the dukan diet around ones menstruation cycle? i started the attack 4 days ago (with one cheat on day 4, sorry) and have not lost a single pound. today, day 5, my period arrived. could this be the culprit & if so, how does one proceed from here? do i stay on the attack or should i go off diet for now and start over next week? my target weight loss is 10-15 pounds… i am not on any time rush, but wondering if “starting over” will be effective next week? thanks for any insight!

    • Amber on September 28, 2014

      Hi Paige

      You can start the Dukan whenever you want but hormones can have an influence on your weight as they can cause temporary water retention. You just need to adjust your expectations of your weight loss around this time as the retained water will hide fat loss. It is not a good idea to restart the Dukan after such a short period of time as the Attack Phase is too restrictive.

      Kind regards

      Amber:)

  • Nicole Ingvall on September 16, 2014

    Hi, I have been on attack phase for 9 days, but have not lost any weight. I am doing the diet with my fiancé and we are following the book exactly – he has lost about 5kgs. After 6 days I did get my period, but before I got it I hadn’t lost any weight either… it has now stopped and I have not seen a decrease on the scales. I am pushing myself to do 10 days of attack because I am worried that when I get to the cruise phase I will not loose (and maybe put weight on)? I am stuck at what to do and getting very de-motivated. Please help.

    • Amber on September 28, 2014

      Hi Nicole

      There are many possible reasons why you are not losing weight. The success of the Attack phase is greatest for those who have not been dieting and who have a lot of weight to lose. A 10 day Attack Phase is only followed when recommended by your doctor and when you need to lose over 40 pounds. For the majority of people they will get the greatest impact from following the Attack Phase for around 5 days. Adding extra days can be counter productive as it can slow your metabolism as your body tries to conserve body fat.

      Kind regards

      Amber:)

  • yara on August 22, 2014

    Hi Amber,

    i sticked to the Dukan diet for 2 months and half and I’ve lost 8 KG, however, i gained some weight since i stopped my diet.
    Now i’m redoing it again but am not getting any results at all.. i am so frustrated that i started to think i will never lose weight anymore.. could the dukan diet stopped working for me ??
    Thanks!

    • Amber on August 24, 2014

      Hi Yara

      It sounds as it you didn’t follow the diet through all of the stages as you never stop following the Dukan as Stabilisation is a phase that is followed for life. You just need to be patient and follow the diet as intended and everything will work out.

      Kind regards

      Amber:)

  • Gracie on May 10, 2014

    Hi Amber,

    I started the dukan two weeks ago. I did the attack for 6 days and I lost around 0.5 kg. I was disappointed with this as I expected to lose quite a lot more. Since then having been on the cruise for 8 days, I have lost nothing. I am really confused, completely de motivated and upset. I have been having daily oat bran so I don’t think its constipation. Perhaps its the salt I add to my food but that can’t be the reason for an 8 day stagnation can it? I also pretty much only eat white protein or at a push tuna but thats it. I’m doing 20 minute walk a day. I have added in an extra PP day, but nothings shifting. I am pretty sure I am eating over 1200 calories a day. I can’t think what it is. so tempted to give up.

    Thanks, Grace

    • Amber on May 11, 2014

      Hi Gracie

      If you are following the diet correctly to lose just .5 kg after 2 weeks is not what would be expected. If you are not constipated or suffering from water retention I would suggest seeing your doctor for a check up just to make sure that there is no underlying medical condition preventing you losing weight and based on your results I would recommend trying a different weight loss program as the Dukan method does not appear to work for you.

      Kind regards

      Amber:)

  • Mimi on May 1, 2014

    Hi Amber,
    Your website is amazing, thank you for your support!
    I started this diet 7 days ago, I start the cruise phase tomorrow.
    Within the first 3 days I lost 7.1lbs, my starting weight was 185lbs, I got down to 178lbs, now on the 7th day I’m back up to 182lbs! This is extremely frustrating as I have been following this diet correctly! I also do 45min of intense exercise every other day.
    Any suggestions, I’m willing to stick this out but need to make some changes I think. Thanks!

    • Amber on May 1, 2014

      Hi Mimi

      A 4 pound gain in one day is likely to be due to water retention with perhaps a little constipation as well so try to stay strong and stick with the Dukan and this blip should sort itself out.

      Bet wishes

      Amber:)

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