Starting Out on the Dukan Diet

So you’re considering using the Dukan Diet to lose weight? Well the one thing you can be certain of is that you won’t be alone, as in the USA alone, around 45 million people go on a diet each year and their annual spend on weight loss products tops $33 billion!

As nearly two-thirds of Americans are overweight or obese, it is clear that whatever diet or weight loss products these 45 million people are using, there is something missing from their strategies to lose weight as so many of them fail to keep off the weight that they lose.

Unfortunately, there is no “magic-bullet” as the only way to lose weight and keep it off is by permanently changing your lifestyle so that you eat healthily, watching your portion sizes and stay active.  The Dukan Diet can help you make these changes, because as you move through the phases you learn to eat the right foods and how to make delicious meals that are not laden with calories, but also how you can make room for those indulgences

Whatever your reason for wanting to lose weight to be successful you need to take control and work out what skills and strategies you need to succeed.  Perhaps you need to learn how to cope with cravings or organize yourself so that you have healthy meals that are easy to cook when you get home from work.

You also need to learn from your experiences along the way.  If you have a lapse try to work out why it happened and how you can control of these sorts of situations.  If, for example, you have a row with your partner and find yourself consoling yourself with a carton of Ben & Jerry’s you are an emotional eater but you are not alone as many people use food as a defense mechanism.  What you do then need to do is work out what you are going to do instead of eating that tub of ice cream and you will be much more likely to succeed if the Ben & Jerry’s isn’t just sitting  in your freezer waiting to be eaten in a moment of weakness.

If you can, try not to go it alone as it will be much easier to lose weight if you can share the diet and your experiences and whatever you do don’t set yourself unrealistic goals.  Too many people start the first few days or weeks of the diet by trying too hard because they think it will help them lose weight faster, but by pushing themselves too hard they make it more likely that they will be unable to stick to the diet.

Remember the story of the hare and the tortoise – it was the tortoise who took it slow and steady that got to the finish line first!

If you want to know more about the Dukan Diet why not take a little time to explore this site .

22 Responses to “Starting Out on the Dukan Diet”

  • Anne on May 8, 2015

    I am starting attack tomorrow. Can I have yogurt? If so what brand/type (low fat/no fat) do you suggest? I am in USA. Thank you!

  • Maggie on July 29, 2014

    Hi Amber

    Me again!

    Remember I told you about my sweet craving well they didn’t get better and I decided to get Manna 100% organic blood sugar support dietary supplement. Well the cravings have settled down but my weightloss hasn’t moved. Do you think the blood sugar support has something to do with the lack of weightloss…I have been taking them for 3 weeks and I haven’t lost anything instate I gained 1kg . Please

    • Amber on August 2, 2014

      Hi Maggie

      This product appears to be made out of different types of sugars so it might well be the culprit.

      KInd regards


      • Maggie on August 4, 2014

        Hi Amber

        Thanks again for your help. I stopped taking them last week. Thank you for always coming back with answers. You are the best hey.

  • Maggie on June 10, 2014

    Hi Amber

    Thank you for such a lovely webiste.

    I was on Dukan diet last year and managed to lose about 10kg before I fell pregnant. Sadly during my pregnancy i gained it back and extra 10kg on top of that. 4 months after giving birth to my son I only lost 2kg and I am trying my best but i suffer from sweet tooth. Please help to sort out this sweet tooth problem.

    • Amber on June 10, 2014

      Hi Maggie

      Your hormones are still settling down after your pregnancy and you now have a baby son to look after so don’t be too hard on yourself. My go to food when I wanted something sweet was sugar free jelly/jello (gelatin) or some sugar free gum or a glass of Coke Zero.

      Best wishes


      • Maggie on June 30, 2014

        Hi Amber

        Thank you for your help it really helped me and I am enjoying the diet again. One question I am in South Africa and even though the Dukan diet is do able some of ingredient are not available like quake and framaige . I bought crab sticks over the weekend and shirataki noodles and I want to try and include them in my meals. Any recipes you have to share with me so I can try.

        Thank you again… you are a star for helping us through this diet and taking your time to answer all our questions. I really appreciate it.

  • sarah on March 13, 2014

    hi Amber

    i wanted to ask a question ,when u mean 2/2 or 3/5 on the PP or PV can you expalin please

    • Amber on March 13, 2014

      Hi Sarah

      These numbers mean the number of PP (protein only days) and the number of PV (protein and vegetable days) so 5/5 or 5PV/5PP or 5PP/5PV means 5 days PV followed by 5 days PP but most people use 1PV/1PP.

      Kind regards


  • Sabrina on January 7, 2014

    Hello, I am just starting the Dukan diet today and I have reviewed all the information and I have calculated my true weight and all that. I am 23 years old and weigh about 210 and I want to get down to 145, and it says I should remain on the Attack phase for 6 days. For my weight and all, can or should I go longer on the attack phase? Like 10 or 14 days?
    Thank you!

    • Amber on January 7, 2014

      Hi Sabrina

      Longer isn’t better when it comes to the Attack Phase as the weight loss tails off. Stick to the recommended 6 days.

      Best wishes


  • Kirsty on August 20, 2013

    Hi, I am on my first day of the attack phase. I am not overweight but have recently very quickly picked up weight. I believe this could be muscle as I have started training harder than usual. I am normally just a runner and gym goer but 2 months ago started training for half iron man so have added swimming and spinning to my training. I workout in average about 2 hours a day, and am active throughout the day as well. I am 23 years old. Is this diet wise for me, and do the restrictions on the amount if egg and dairy count for me? I’m moody and it’s only been one morning without fruit and nuts which I love.

    • Amber on August 20, 2013

      Hi Kirsty

      As the Dukan Diet is very low in carbs it won’t provide you with the energy that you need to carry out the intensive workouts that you are now doing. I’m not sure that you should be trying to lose weight at all as if your weight gain is muscle you will lose this weight when (if?) you resume you lighter exercise regime. My suggestion would be to chose an eating plan similar to the one described in this article.

      Good luck with your training.


  • Liz on May 7, 2013

    Can i mix meats in the Attack Phase/Phase 1? This is my 1st day….. For instance, I just ate some tilapia but I am still hungry… do I have to wait a certain amount of time before I can eat a different type of meat? ex: hamburger i just cooked… can you do surf and turf on the Attack Phase?

    • Amber on May 8, 2013

      Hi Liz

      You can mix your proteins as you chose and you do not have to wait any time at all between eating different types of proteins.

      Kind regards


  • Phoebe on May 5, 2013

    Hi, how many grams of meat can I eat per day in the attack phase?

    • Amber on May 5, 2013

      Hi Pheobe

      You may eat as much meat as you like as it is an unlimited food.

      Kind regards


  • divya on May 4, 2013

    hi.can we eat quaker nutri poha on this diet..

    • Amber on May 4, 2013

      Hi Divya

      It is unlikely that this will be suitable but I won’t be able to say for certain until I’ve checked out the ingredients. CAn you tell me what this product is made from?

      Kind regards


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