Dukan Diet Tip: Dealing with a Lapse on the Dukan Diet

I came across this motivational quote, “The elevator to success is out of order. You’ll have to use the stairs…one step at a time.” by Joe Girard a motivational speaker and life coach and although it probably wasn’t said with weight loss in mind it certainly applies.

It doesn’t matter whether you are on the Dukan Diet or using another diet plan to lose weight, the most important part about dealing with any lapse is damage limitation.  Do everything you can to stop one piece of chocolate cake or glass of wine turning into two and don’t allow any lapse to become an excuse to come off your diet for the rest of the day or even the rest of the week.




You don’t want to be held up on the way to your target weight any longer than you need.  You have to try to prevent yourself from going back more than one or two steps.  You certainly don’t want it to become flights of stairs or in the worse case scenario ending up back at the bottom of the stairs having to start all over again.

I think the best way to deal with any lapse is not to make a big deal of it and not to knock yourself out over it.  You are not a bad person because you’ve just eaten a donut and you certainly don’t have to punish yourself by skipping a meal or following your diet very harshly.  A lot of people following the Dukan Diet think they need to do another Attack Phase or add in some extra PP days where they only eat pure protein to make up for their slip.

This is probably one of the worst thing they could do as it could slow down their metabolism.  Restricting your food intake sends your body into a flat spin and it takes every step it can to keep you alive through the famine it now believes you are living through.  It desperately tries to hang onto your fat reserves and if possible lay down even more so it will be sending messages to try to get you eat that will be even more difficult to resist and it could even end up with you falling off your diet altogether.

The best way to deal with any lapse is to draw a line under it and then continue with your diet as if nothing had happened.  The most you should do if you are following the Dukan Diet is to cut out your two daily tolerated items for a couple of days and try to fit in an extra 20 minutes or so of walking.

Remember, in just the same way that everyone has periods of stagnation when trying to lose weight, everyone has temptations they succumb to.  The ones who reach their target weights are the ones who were able to put these lapses behind them and chalk it down to experience.

As I started with a motivational quote I thought I’d also end with another by Robert J Collier.

“Success is the sum of small efforts, repeated day in and day out.”

 

 

75 Responses to “Dukan Diet Tip: Dealing with a Lapse on the Dukan Diet”

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  • Joseph on January 11, 2018

    Hi Amber,
    I’ve followed Dukan diet since the 1st of November but then I was away for more than two weeks and couldn’t follow the diet strictly, so I ended up gaining some of the weight back. I decided to start over from the Attack Phase last Sunday but it was very much harder than expected and much harder than the first time in November. Tonight, I was feeling very exhausted and with no energy at all so I ended up cheating very badly (I had French fries, pasta and some sweets afterwards). I don’t know what I am supposed to do now, besides feeling very guilty of what just happened (I even bought extra cheese and chocolates from the supermarket, I don’t even know why this happened!) and I still have 11 kilos that I need to lose. Could you please advise what to do? I am feeling very despondent right now.

    • Amber on January 13, 2018

      Hi Joseph

      Try not to feel disheartened – it is very rare for someone to go straight through to their target weight without one or more slip ups along the way.

      The ones who are successful are the one that don’t let the slip ups deter them from their goal. The Attack phase is too nutritionally restrictive to be repeated so where this sort of thing happens you should try to put it behind you and just carry on with the Cruise phase as if nothing had happened.

      Best wishes

      Amber:)

  • Mae on January 9, 2018

    If you’ve gained note than 20lbe back, the new book suggests taking 5tbsp of ost bran per day. For how long would you consume that much?

    • Amber on January 11, 2018

      Hi Mae

      If you used the extra oat bran as the basis for two meals say porridge in the morning and a galette for lunch I could see that the additional oat bran might help but if you used it all to make muffins it would be a waste of time. I’d suggest continuing until you are not losing weight.

      Best wishes

      Amber:)

  • Irina on January 8, 2018

    Hi Amber,

    Thanks so much for this website, it’s really fantastic! I am in the cruise phase now, having already lost 14lbs with 10 more to go. As I am aiming to lose a total of 24 lbs, I know that means 120 days in the consolidation stage for me. During the first month of consolidation I will be traveling for two weeks, where it will be difficult to stick to the rules, although I will try very hard to do at least a PP day each week. I am not so much worried about the weight I’ll gain in that time (as I think with proper physical activity I can lose it again), as I am about completing the consolidation phase correctly. So what should I do after I get back from those two weeks of travel? Do I restart consolidation with 120 days again or do I add an extra two weeks at the end of the initial 120 days?

    Thanks!

    • Amber on January 8, 2018

      Hi Irina

      When you come back form your travels go back onto Cruise until you are back to your target weight and then continue the Consolidation phase without adding any further days.

      Best wishes

      Amber:)

      • Irina on January 8, 2018

        Thanks so much!

  • Liz on January 4, 2018

    Hi, I lost 34 pounds a couple of years back and now have 30 more to go. I struggled with the oats in the past as my body doesn’t respond well to it. Is there something else u can substitute?

    • Amber on January 4, 2018

      Hi Liz

      Just leave them out. The is no approved substitute for oat bran.

      Kind regards

      Amber:)

  • Kate on January 4, 2018

    Hi Amber, Happy New Year.
    I followed Dukan pretty much to the letter 3 and a half years ago, lost 10.5kg and maintained a reasonable weight for most of the time since then. However the last 6 or 7 months I haven’t been ‘cautious’ about eating and then came Christmas and New Year, holidays and …obviously the weight gain again. I started the Attack Phase again today, planning to do 3 days and to follow the cruise with 2 PP days a week. I can’t manage alternating PP and PV daily. Do I need to do the whole thing again do you think? Cruise, Consolidation and Stabilisation? Could I skip the Consolidation phase? I find 1 day of PP a week as a matter of course quite OK to manage in a normal week.
    Any guidance is appreciated.Thanks.
    Kate

    • Amber on January 4, 2018

      Hi Kate

      How much weight do you need to lose to get back to your target weight.

      Best wishes and a Happy New Year to you too

      Amber:)

      • Kate on January 5, 2018

        Hi Amber,
        I’d like to lose 5kg to 6kg to get back to a comfortable, maintainable weight for me.
        Kate

        • Amber on January 8, 2018

          Hi Kate

          The Dukan Diet will be fine to do this.

          Kind regards

          Amber:)

  • Abigail on December 11, 2017

    Hi Amber! I just realized that the jello I have been eating is fat free, but not sugar free. I am 3 days into a 6 day attack phase. I am obviously going to stop, but any ideas on what I should do next? I would hate to screw up my diet due to this oversight.

    • Amber on December 20, 2017

      Hi Abigail

      It is good you found out before too many days into your diet. However don’t let things like this put you off. A successful dieter is one who copes with the set backs and keeps going.

      Just cary on with the remainder of the Attack Phase and then move to Cruise.

      Best wishes

      Amber:)

  • mesa on November 23, 2017

    hello
    what will happen if i stop the Dukan diet after i finish the attack phase?

    • Amber on November 26, 2017

      Hi mesa

      It is likely that you would gain back some of the weight lost as it could be water. The Attack Phase is very restrictive and should not be repeated by itself as a method of weight loss.

      Best wishes

      Amber:)

  • marilyn on November 15, 2017

    hello i cheated really bad
    i was on day 6 of my attack phase
    ( my goal was to do 10 attack days ) and i had guest over for 2 days so i drank and eat a lot of prohibited stuff !!! should i do 1 more week on the attack phase ? thanks

    • Amber on November 26, 2017

      Hi Marilyn

      The Attack Phase is too restrictive too be extended or repeated.

      A 10 day Attack Phase should only be carried out if advised by your doctor. If your doctor approved a 10 day Attack finish the 4 remaining days before moving to Cruise, other wise just move to Cruise.

      Kind regards

      Amber:)

  • Alice on October 16, 2017

    Hey amber .i read somewhere that cocoa powder is no more tolerated .
    Is this true
    Regards

    • Amber on October 22, 2017

      Hi Alice

      Dr Dukan is still selling cocoa powder in his official shop which seems a little strange if he has taken it out of the list of tolerated foods that is produced for his coached version of the Dukan. Cocoa powder is also used in official recipe books.

      Best wishes

      Amber:)

  • Alex on October 7, 2017

    Hi amber
    After 4 months in dukan And 18 kilos lost I hit a plateau for over month I got demotivated and I cheated
    I had half chocolate and some bake rolls
    I feel so quilty now
    What do you advise me to do ?
    Thanks for your time

    • Amber on October 15, 2017

      Hi Alex

      Congratulations on your success so far. The smaller you needs slightly less calories so as you lose weight it can help to try to reduce portios if you can. Having periods of no weight loss are common as our bodies are very resistent to shed weight. If you can up your exercise and try to shake up the foods you are eating to give you some more variety.

      Stay strong

      Amber:)

  • Trish on September 15, 2017

    Hi was on Dukan for 4 weeks and going great and broke it for 4 days should I start attack phase again or continue on before lapse

    • Amber on September 16, 2017

      Hi Trish

      Just continue with Cruise starting on a PP day.

      Thanks

      Amber:)

  • Mona shahien on September 15, 2017

    Hi Amber ,

    I am on Dickson since 2 month and I lost 12 kilos , during the last week , I had to travel with family , it was very challenging to stay on diet , but I followed 90% and now for 10 days I didn’t lose a gram , what do you suggest to get back my body on the loosing weight track , I am still targeting 15 kilo more and I don’t want to feel demotivated now .

    Best
    Mona

    • Amber on September 16, 2017

      Hi Mona

      Stuck with the Dukan way of eating and your weight loss will resume. Everyone goes through periods of times when their weight loss stagnates.

      Best wishes

      Amber:)

  • Simoné on August 30, 2017

    Hi Amber
    I’m going on a school trip and I just finished the attack phase of the dukan diet, but I don’t think I will be able to survive 17 days on a school trip by eating only protein and vegetables. Is their some alternative? Please help!

    • Amber on September 16, 2017

      Hi Simone

      I’m not sure how old you are but unless you are 18 you should not be following the full Dukan Diet as it is too restrictive. Eat as sensibly as you can while you are away but enjoy your trip.

      Best wishes

      Amber:)

  • Sahar on July 31, 2017

    Hi Amber
    Thanks for useful web, 4 years ago I lost 13 kg with dukan then lost 10kg by changing my eating habits, now I finished attack phase and i need to lose about 18kg, before my period I feel so depressed and low I had 4 dark chocolate, should I add pp day again tomorrow or just continue as normal? I Couldn’t find any fruit yogurt with no add sugar in UK do you have any suggestions? Thanks again

    • Amber on August 5, 2017

      Hi Sahar

      When temptation strikes just carry on as if nothing had happened. Irish Yogurts Diet Fat Free 4x125g are available in Sainsburys and come in Apricot & Nectarine, Fruits of the Forest, Strawberry and Pear & Mango.

      Kind regards

      Amber:)

  • Tafi on February 25, 2017

    Hi Dukan,

    I decided to go back on Dukan diet after about 2 years of putting back all the weight l had lost (12kgs) because l skipped the stabilization and maintanance phases.

    I now have 25kgs to lose.

    I am on attack day four. no weight has neen lost and now l know why…l have been taking an instant coffee mixture that contains sugar.

    can l continue with more attack days. should l just get off the diet?

    • Amber on February 26, 2017

      Hi Tafi

      Move to Cruise and carefully examine what you are eating as those repeating the Dukan sometimes have picked up bad habits possibly from other diets.

      Best wishes

      Amber:)

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