Dukan Diet 2: 7 Steps of the Nutritional Staircase

There is a new version of the Dukan Diet that was launched in the UK on 1 January 2015 and on 3 February 2015 in the US.  The US version is The 7 Steps (of the Nutritional Staircase)  and the UK version is The Dukan Diet 2 – the 7 StepsDukan Diet 2The Nutritional Staircase is something which Pierre Dukan has been developing since 2012 and details of the staircase have been available on both the US and UK official websites for sometime. It is now fully honed and ready to launch as an alternative to the original Dukan Diet.


The strapline for the new alternative version of the Dukan Diet is “the gentle way to lose weight without giving anything up”.  If you think this means that you can lose weight without giving anything up I’m afraid you’re going to be disappointed. What it should say is “the gentle way to lose weight without giving anything up for long periods of time”.

Dr Dukan realised that although the strictness of his original Dukan Diet suited many people there were also many people who were put off so he developed an alternative version of the Dukan Diet is aimed at those who found the rigidity and exclusion of certain foods for long periods of the original Dukan Diet too demanding. It is for those who are in less of a hurry to lose weight, who have a busy social life and don’t want to give up enjoying tasty treats for long periods of time.

For example I know that many people have found the exclusion of fruit from the weight loss phases of the Dukan Diet very difficult to cope with and this method allows you to eat fruit 5 days out of every 7.  Also as there are more food groups included it should provide a more nutritionally balanced diet.

This 7 day plan is also an excellent method to use in Stabilisation to help keep your weight on track once you have reached your target weight.

57 Responses to “Dukan Diet 2: 7 Steps of the Nutritional Staircase”

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  • jenny on January 1, 2016

    Hi

    I have not been able to sign up for the 7 step programme on the official Dukan UK website. It appears to have closed according to Dukan US. I would like to sign up again but not sure what is going on.

    • Amber on January 3, 2016

      Hi Jenny

      I had no problem accessing site but it is still showing 2015!

      Best wishes

      Amber:)

  • Arzu on December 20, 2015

    Hi Amber
    Thank you for your great site. I’m following dukan diet for 2 month. I lost 8 kg and want to loose 3 kg but I’m tired of the cruise phase and cheating happenednow and then. I wonder if it’s suitable for me to switch to dukan diet 2?
    Thank you

    • Amber on December 20, 2015

      Hi Arzu

      Yes you can switch.

      Kind regards

      Amber:)

  • Zoe on October 4, 2015

    Hi,

    Low fat cheese is allowed on the duke diet 1 (up to 2% fat) as yoghurt as well too.

    Are they also allowed every day on the Dukan diet 2?

    Zoe

    • Amber on October 5, 2015

      Hi Zoe

      Cottage cheese, Quark, Fromage frais are allowed but no other cheese is listed in the book.

      Kind regards

      Amber:)

  • Sheila santos on July 19, 2015

    HI Amber, I just lost 10 pounds in a dukan diet and now I’m on the consolidation phase.my question is:
    Can i have half banana(or 1) instead of my 2 slice of wholegrain bread? I make my own bread with my oats alowed so I would like to know what else can I have instead the wholegrain bread. È can i have a protein bar for snack before going for exercise? Thanks a lot

    • Amber on July 26, 2015

      Hi Sheila

      Bananas or protein bars would not be an acceptable swap for bread. I’d suggest a sugar free wholegrain breakfast cereal to replace the bread if you are using the oat bran to make bread.

      Best wishes

      Amber:)

  • Sabine on June 3, 2015

    Forgot to ask – can I use sugar free jam instead of fruits and if yes then how much?

    • Amber on June 6, 2015

      Hi Sabine

      You need to stick with just the fruit.

      Sorry!

      Amber:)

  • Sabine on June 3, 2015

    Hi, I have decided to try the 7 step version, I have some questions.
    1) about starchy foods – are potatoes allowed? is flour allowed (as pasta contains it anyway) and if yes what kind and how much?
    2) is daily 1 tbs of wheat bran allowed? Is it allowed on all 7 days?
    3) About bread – is the wholegrain rye bread from tesco or lidl allowed? What is daily bread allowance in grams (sizes of slices vary)
    4) is there still a limit to 1 kg of dairy, 1 egg yolk, 8 seafood sticks or are these unlimited?
    5) in the first version we were not allowed to have a vegetable only meal, in a fact it had to be 1/3 vegetables and 2/3 protein, does that still apply?
    6) about celebration meal – is it allowed to eat all the forbidded foods like nuts and cherries? On day 7 I can have all my bread, cheese, starchy food, fruit during the day and all of the above again in the celebrity dinner meal?

    Thank You
    Sabine

    • Amber on June 6, 2015

      Hi Sabine

      As you are losing the 7 Steps to lose weight rather than consolidate you need to be careful how you follow it or you won’t lose weight.

      1 Potatoes should be your last choice as a starchy food and flour is not an acceptable starchy food.
      2 Wheat bran is to help with constipation – if you continue to have problems you can continue using it.
      3 The smaller size loaves are better for weight loss but it is your choice.
      4 Restricting dairy, seafood sticks and avoiding carrots/beetroot will all help improve the rate of weight loss.
      5 Protein is the key to the diet so it needs to be a key part of every meal wherever possible.
      6 There are no restrictions on your celebration meal other than it must be 3 course with no seconds. If you want to have all of the bread, cheese and so on you can but you are trying to establish good eating habits that will allow you to maintain your target weight when reached. Eating all of these foods in addition to a celebration meal will have a bigger impact on your rate of weight loss.

      Kind regards

      Amber:)

  • Bea on May 17, 2015

    Hi Amber
    I am following the classic dukan diet. I didn’t have much to lose I was at 59.5 originally and the dukan site gave my ideal weight as 56.8kgs, I am almost at the end of my cruise phase and I have been stuck at 57.8kgs for the last 4 days with only 4 days to go until I am supposed to move on to the third phase (21st may) I am usually very sporty but last week I hurt my foot and didn’t do as much just walked I am just wondering do I stay in cruise until I reAch target or move on the next phase? Will I still lose weight then maybe? Many thanks for your help B x

    • Amber on May 17, 2015

      Hi Bea

      Your decline in physical activity will definitely slow down your rate of weight loss but don’t worry just stay on the Cruise Phase until you reach your ideal weight.

      Best wishes

      Amber:)

  • Alice on May 17, 2015

    Hi Amber,

    I’ve tried the original Dukan Diet 1 year back and I did achieve my True Weight. But I cheated on the diet due to social meetings and had gained back all the weight lost. Am keen to try dieting again with Dukan Diet 2 (7 steps plan). Can you pls advise what the next phase after I achieve my true weight under the Dukan Diet 2 ? Do I have to follow through the Consolidation and Stabilisation phase ?

    • Amber on May 17, 2015

      Hi Alice

      The secret to keeping the weight off is the Stabilisation phase which Consolidation helps you to prepare for. Consolidation is a controlled way of eating to maintain your weight which helps embed the eating habits that will allow you to maintain your weight going forwards. If you don’t embed the habits you slip back into your old eating habits that caused you to gain weight in the first place.

      Best wishes

      Amber:0

      B

      • Alice on May 18, 2015

        Hi Amber,

        Thanks for your advise. Pls advise how much oat bran/oatmeal I can take throughout the Dukan Diet 2 ?

        • Amber on May 21, 2015

          Hi Alice

          I suggest 2 tablespoons a day.

          Best wishes

          Amber:)

  • Lia on May 16, 2015

    Hi Amber,
    I started Dukan Diet 2 19 days ago and already lost 4.4kg. I’ m very happy an still very motivated for the first time. 🙂
    I’ reading the UK version for the book, and I’ a bit confused about what kind of vegetables I’m allowed, as I read here that I can have turnip and if I’ m not mistaken swede as well, but it’s not in my book’s list. The book also say to forget about carrots and beetrot and I can see it in many recipes. Could you clarify it to me, please?
    Thank you for your help and for this space to learn more and keep us in the diet!
    Best wishes.
    Lia

    • Amber on May 17, 2015

      Hi Lia

      Dr Dukan has included different information in his book than to how he describes the Nutritional Staircase on his websites. The website advises that you use the “Dukan List of 100 foods” and then links to a list that includes, beetroot, carrot, swede/turnips, although beetroot and carrot are only allowed in restricted amount – one serving per week. THis is the list of foods used in the standard Dukan Diet. By excluding these vegetables that are higher in natural sugar Dr Dukan is trying to improve the effectiveness of the 7 Step version.

      Hope this helps.

      Best wishes

      Amber:)

  • leely on April 26, 2015

    I have done the original Dukan diet and am in the 4th stage, I have gained back some of my weight and saw there is a new Dukan diet and wanted to try it. I was wondering if oat bran is also a requirement of the Dukan diet 2.
    Thank you!

    • Amber on May 4, 2015

      Hi Leely

      Oat bran is a part of the Dukan Diet 2 but as with the original Dukan it can be omitted if you don’t like it or can’t buy it.

      Best wishes

      Amber:)

  • Shishi on April 25, 2015

    Have cheated on the Cruise phase for a few days. What should I do. Not losing anymore

    • Amber on May 4, 2015

      Hi Shishi

      Stay strong and get back on the Cruise phase and stick with it.

      Best wishes

      Amber:)

  • Ana on April 18, 2015

    Hi Amber,

    I have just started following Dukan 2. I was wondering what’s the average statistics is of losing weight? I need to loose about 10 kgs and really fast, but I really suffer when I miss out fruits so I decided to follow Dukan 2 instead of Dukan Original. Do you think there can be alternative way of dieting?:)

    • Amber on April 19, 2015

      Hi Ana

      If you need to lose weight fast the original Dukan Diet is the best version to follow. My guessimate is that you’d probably take about twice as long using Dukan 2 to the original. If you want to try a mix and match version of the two you should be OK.

      Best wishes

      Amber:)

      • Lia on April 28, 2015

        Hi Amber,
        Just started Dukan Diet 2 and was very surprised to find out that I have lost 1 kg after the first day.:) I’m feeling a bit sick and the smell of food is bothering me a bit, but I’m very happy and strongly motivated.
        I also just discovered your site and I’m loving it! I had many questions in my mind after reading the book and I could find the answers here. Thanks!
        The only thing is I couldn’t find the link to post directly after the article. That’s why decided to use this space. Probably my fault any way.
        Thanks for all the information. I’ll be here a lot, I guess.

        Best wishes.

        Lia

  • Genevieve on April 15, 2015

    Hi Amber!
    So if I understand correctly, for each day the protein and vegetables are unlimited quantity?
    Thanks alot…

    Genevieve

    • Amber on April 16, 2015

      Hi Genevieve

      Yes that’s right.

      Best wishes

      Amber:)

  • rita on April 3, 2015

    Hi Amber,

    I just want to ask you which method is better the Original Dukan Diet or the Dukan diet 2: The 7 Step,…
    I am really confused?… i am already following the original Dukan Diet, but i want to take your advise if i can switch to the new one (the Nutritional Case and still loosing weight,…)

    kindly advise if it is sure that we can loose weight with the new Dukan diet if we follow the Nutritional Staircase?…..i found it easier to stick with it than the original diet and avoid any lapses or cheating….!

    Thank you in advance!

    With kindest regards,
    Rita

    • Amber on April 6, 2015

      Hi Rita

      The original is a faster but harder way to lose weight but you should lose weight using the 7 Steps.

      Best wishes

      Amber:)

  • Cathy on April 3, 2015

    Hi Amber,
    Happy Easter!
    At the moment I’m following the Original Dukan diet, I’m only about 3 weeks in to the cruise phase. I have a lot coming up in the summer and don’t think the diet will suit so I recently read the Dukan Diet 2 book. Do you think it would be possible for me to just change over diets and start from the beginning in the second one?
    Also I’m a celiac and can’t eat bread on Thursdays. Do you think it matters if I leave this out completely or will it affect my weight loss?
    Best wishes and thanks in advance

    • Amber on April 3, 2015

      Hi Cathy

      Happy Easter to you too!

      There is no reason for you not to switch. I’d suggest substituting a gluten free bread rather than leaving it out as it does make a nice change but if you don’t normally eat bread just leave it out.

      Best wishes

      Amber:)

      • Cathy on April 4, 2015

        Thanks very much for the reply. I don’t usually eat bread at all, hoping it won’t make a difference to the weight loss if I just leave it out completely, or maybe just have a whole grain wrap instead..
        Will probably start the new diet this coming Monday.
        Will keep you posted in a few weeks as to how I’m getting on..
        Thanks again
        Cathy

        • Amber on April 6, 2015

          HI Cathy

          A wrap will be fine to substitute for the bread. I look forward to hearing from you.

          Good luck

          Amber:)

  • Suzy on April 2, 2015

    Hi Amber!

    Two years ago I followed the rigid Dukan diet plan and I lost 24 kilos, I gained back 8-9 kilos over the span of two years. I want to start now Dukan Diet plan 2 but I can’t find the explanation for the days other than the usual PP and PV. Can you please refer me to a link or just briefly tell me what to do on those days. Quantities of fruits allowed, bread, pasta…etc.

    Thanks for the great efforts.
    Suzy

  • Brooke on March 17, 2015

    Hi Amber!

    Just wondering if there is a meat and dairy ratio on PP days?

    Thanks! 🙂

    • Amber on March 17, 2015

      Hi Brooke

      There is no ratio; you are free to eat whatever proportions of meat/poultry/fish/dairy protein you want 🙂

      Best wishes

      Amber:)

  • Alex on March 5, 2015

    Hi Amber

    I’ve been doing the new diet for a couple of weeks and it’s going really well! I just have a few questions.
    Can we have ‘tolerated’ items on this diet eg lightest Philadelphia cream cheese?
    How much should we expect to lose in a week? I aimed for 2 lbs on the first diet. What’s realistic for this one? My BMI is 21 so I’m near my true weight if that helps.

    Thanks so much,
    Alex

    • Amber on March 15, 2015

      Hi Alex

      In view of the additional foods you are having in the 7 Step version I’d suggest avoiding tolerated items as they were added to make the original Dukan Diet easier. As you are so close to your target weight it is probably going to be slow progress so I’d say around 3/4 to 1 pound a week.

      Kind regards

      Amber:)

      • Alex on March 18, 2015

        Thanks Amber!

  • Tania on March 1, 2015

    Thanks so much for the reply Amber!

    That’s such a good idea, I’ll do:

    M: PV
    T: PVF
    W: PVFB
    T: PVFBC
    F: PVFBCS
    S: PVFBCCM
    S: P

    Also, you didn’t mention anything about the banana from previous post, does that mean it’s allowed as fruit? So can have the banana, blueberry and porridge oats smoothie as a Friday treat!

    Thanks again!

    • Amber on March 2, 2015

      Hi Tania

      I didn’t see a question about the banana sorry! No, bananas are one of the excluded fruits together with grapes and cherries.

      Best wishes

      Amber:)

  • Tania on February 25, 2015

    Hi Amber!

    I am trying this lighter, less intense version of dukan in the hope that I can lose around half a stone in two months.

    Two questions, can i switch the days around? Example I’m normally out for dinner on a Saturday night so could I do my celebration meal then, and just have a starchy meal on the Sunday?

    Also, can i have these porridge oats any point during the week apart from my celebration meal? I love to make banana, blueberry smoothies with some of this in. Also skimmed milk and total 0% yoghurt. Really don’t want to be waste a whole celebration meal on just one smoothie!

    Thank you Amber!

    http://m.tesco.com/h5/groceries/r/www.tesco.com/groceries/product/details/?id=255481465

    • Amber on March 1, 2015

      Hi Tania

      It would be better to follow your Celebration meal day with a PP day as it is immediately balancing out the excess. Could you start your week on Sunday? This might make the PP day easier as a PP day whilst at work can give you limited food options and getting back to work on Monday after the weekend can be a challenge all by itself! This also gives you a starchy food option on Friday which might be useful. I’d switch out a serving of bread to have the porridge oats.

      Best wishes

      Amber:)

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