How Do You Do the Dukan Diet

To get the most from the Dukan Diet you need to understand the principles behind it.  It is a diet high in proteins which is  low in carbohydrates, fat, sugar and salt and it achieves this by providing you with



It also “prescribes” a small amount of daily exercise to help keep your metabolism moving and to tone certain key muscles groups.

The Dukan Diet is broken into 4 distinct phases; Attack and Cruise where you lose weight and Consolidation and Stabilization where you learn how to stabilize your weight for the rest of your life.

The Attack Phase lasts for a maximum of ten days, the actual length depends on how much weight you have to lose.  You follow a very restricted diet eating only from the permitted proteins, allowable seasonings and condiments and daily serving of oat bran.  This phase provides a high initial weight loss boost to give momentum to the diet.

The Cruise Phase lasts until you reach your target weight.  Here you start alternating the protein only days from the Attack Phase with days where you add in the 28 permitted vegetables.  You also are allowed two tolerated items each day.

The Consolidation Phase has a variable length depending on how much weight you lost to reach your target weight.  You start to add in a daily serving of fruit and bread and slowly increase the other carbohydrates that you can eat.  You are also allowed one Celebration meal in the first half of Consolidation and this increases to two meals in the second half where you can eat any food that you wish.

The Stabilization Phase lasts for the rest of your life and here you can eat and drink freely 6 days a week but on one day a week, usually recommended as a Thursday you have a one day Attack phase.

 

18 Responses to “How Do You Do the Dukan Diet”

  • Roksana on November 7, 2016

    Hi Amber,

    Can I take low fat yogurt during PP phase? If I want to lose about 25kg weight how long should I do the attack phase? Thanks
    Roksana

    • Amber on November 12, 2016

      Hi Roskana

      Zero fat is better but up to 2% fat content can be eaten. You can have up to 7 days.

      Thanks

      Amber:)

  • Ellen on January 30, 2016

    I was wondering if the ducane diet would be ok for me. I am severly allergic to all dairy products, peanuts and some vegetables. I also have diabetes due to a severe case of pancreatitis while I was pregnant. I need a low carb diet and more protein my doctor said…thank you for your time.

    • Amber on February 6, 2016

      Hi Ellen

      The Dukan Diet will deliver the low carb, high protein your doctor is recommending but it does contain a lot of dairy products so you won’t get the level of variety that most people enjoy. You can substitute soy milk and yogurt. Peanuts are totally off limits on the Dukan so that’s not a problem but which vegetables are you unable to eat?

      Best wishes

      Amber:)

  • yael tijou on July 23, 2014

    Dear Amber,
    I am wondering if it is alright for me to do the diet as I am 65 and a full stone overweight ugh…what do you think?

    • Amber on July 25, 2014

      Hi Yael

      If you have no underlying health conditions it should be fine but I recommend discussing the diet with your doctor first.

      Kind regards

      Amber:)

  • Marineth on March 2, 2012

    Hello. I am on my 5th day of Attack Phase. I am so excited about eating my veggies tomorrow. Is there a limit of veggies I can eat or is it also unlimited like the protein? Thank you..

    • Amber on March 3, 2012

      Hi Marineth

      There is no official limit on the amount of vegetables eaten but the Dukan coaches recommend eating 2/3 protein to 1/3 vegetables. It is important to remember that the Dukan Diet is a high protein diet and if you eat too many vegetables it may reduce the amount of protein you are eating.

      Kind regards

      Amber:)

  • LuLu on January 17, 2012

    Hey im thinkin of startin the dukan diet! what foods can u eat and not eat!? im tryin to get skinnier legs so will the diet help loose weight on my legs? 🙂 LuLu

  • miss.amaryllis on October 20, 2011

    Bearing in mind the terrible fascination our media seems to have with “cellulite” – (I feel so sorry for all the celebrities who get caught out by frank photos of the merest trace of the orange-peel effect on their thighs) I thought I would check what Dr Dukan has to say about this.

    I’ve often heard about mesotherapy, but what about this herbal remedy he recommends – Centella Asiatica? I’ve never heard of it. Perhaps it’s a popular French thing? I can’t help thinking that if there were an affordable herbal potion for the dreaded cellulite, every health food shop in Britain would be beseiged by anxious and desperate females.

  • miss.amaryllis on October 9, 2011

    Hi Amber!

    I’ve got a question! I’m in the Consolidation phase for a little bit longer until 22 October.

    I haven’t been adding in two slices of bread/day because it just doesn’t agree with me… BUT the carbohydrate for which I’ve got a real craving is… All-Bran cereal! (No, don’t laugh!)

    If you think it wouldn’t be cheating too much, do you reckon I could substitute two slices of bread with some All-Bran? If so, should I calculate the calorie equivalent or the weight equivalent?

    I shouldn’t ask you for advice on deviating from Dr Dukan’s sacred dictum – but if we don’t tell anyone – sshhh! (ROTFL)

    Thank you so much for the advice and for this splendid site!

    • Amber on October 9, 2011

      Hi miss.amaryllis

      It can be our secret!!

      You do need to start adding some carbohydrates back into your diet but am a little concerned that All-Bran may have the same effect as the bread as it is 87% wheat bran. My advice would be to try it on a day when you will be easily able to cope with any unwelcome side effects. I would swop the two slices of bread for a normal serving rather than worrying about weight or calories. If you start to put weight back on we can try to come up with another devious and cunning plan!

      Take care

      Amber:)

  • Amy on September 20, 2011

    Hi Amber,

    I am on day 4 of the attack phase and am 15 years old. I have lost 2.8 kilos since saturday the 17th. I know the average weight for someone my age and height is 55-56 kilos but I don’t see my self getting there yet.

    Also can you eat the vanilla fruche? I know it is fromage frais but is it allowed? what other foods can you eat?

    • Amber on September 20, 2011

      Hi Amy

      I’m sorry to have to disappoint you but the Dukan Diet isn’t suitable for someone of your age as your body may still be growing and developing. You really need to follow a medically supervised weight loss program to make sure that your body is getting everything that it needs.

      Amber:)

      • Amy on October 13, 2011

        Thanks Amber, I have totaly realised that i shouldn’t have done it. I got really sick on my seventh day of the attack phase but I’m ok now. I did lose a good amount of weight though. And what is the starting age?

        • Amber on October 13, 2011

          Hi Amy

          According to my UK copy of the book and of course subject to your doctor’s approval, from 17 you can follow the Dukan Diet using just Cruise Phase to lose weight using a 1/1 rhythm and from 18 you can do a 3 -5 day Attack Phase followed by a Cruise Phase using a 1/1 rhythm.

          Best wishes

          Amber:)

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