More Detail on the Seven Steps of the Nutritional Staircase

If you want to know a little more about the latest gentle version of the Dukan Diet this is the place to start.

10 Quick Facts about the 7 Steps Nutritional Staircase from The Dukan Diet 2

  1. It is a 7 day mini Dukan Diet which takes the place of the Attack and Cruise phases.
  2. It is made up from elements of the Attack, Cruise and Consolidation phases.
  3. This 7 day cycle is repeated over and over again until you reach your target weight.
  4. You add a different food or food group each day.
  5. It is less intensive and more flexible than the original Dukan Diet so it is easier to stick to.
  6. It allows you to have a social life as you get a Celebration meal every week.
  7. You are allowed to eat fruit 5 days a week.
  8. You are allowed to eat cheese 3 days a week.
  9. You are allowed 1 small glass of wine each week.
  10. The downside is that you lose weight at a slower rate.

The 7 Step Nutritional Staircase from The Dukan Diet 2 in more detail

Monday – Day 1: Pure Proteins (from Attack Phase)

For anyone who is familar with the Dukan Diet it probably won’t come as any surprise to find out that pure proteins from the Dukan Diet, plus oat bran and shirataki noodles are the foods that are added on the first day.

Tuesday – Day 2: Pure Proteins and Vegetables (from the Cruise Phase)

On the second day the allowable vegetables are added. So you can eat freely from the list of 100 allowed foods.

Wednesday – Day 3: Pure Proteins, Vegetables and Fruit (from Consolidation)

Up until today the diet seems very familar but on day 3 we add 2 pieces fruit, one of the additional foods from the Consolidation phase.  I think this change is going to be very popular as I know many followers of the Dukan Diet have found having to give up fruit for weeks on end extremely difficult.  However not all fruits are allowed – grapes, figs, bananas and cherries cannot be eaten as they conbtain too much sugar.





Thursday – Day 4: Pure Proteins, Vegetables, Fruit and Bread (from Consolidation)

On Day 4 we add another food from the Consolidation Phase – 2 slices of wholemeal/whole wheat bread.

Friday – Day 5: Pure Proteins, Vegetables, Fruit, Bread and Cheese (from Consolidation)

The fifth day adds another food which is often craved after during the Attack and Cruise Phases – 1.5 ounces of hard cheese.

Saturday – Day 6: Pure Proteins, Vegetables, Fruit, Bread, Cheese and Starchy Food (from Consolidation)

On the first day of the weekend you are allowed to add a 7 ounce portion of starchy food such as brown rice, whole wheat pasta or quinoa.

Sunday – Day 7: Pure Proteins, Vegetables, Fruit, Bread, Cheese, Starchy Food and a Celebration Meal (from Consolidation)

The last day introduces the final item from Consolidation – the Celebration Meal, a 3 course meal (normal portion sizes but no seconds) plus a small glass of red wine.

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106 Responses to “More Detail on the Seven Steps of the Nutritional Staircase”

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  • Ariadni on July 3, 2017

    Hello..I’m very satisfied from this diet,but I have a question..what about milk and yogurt?Can I eat until 2% or only 0%?

    • Amber on July 3, 2017

      Hi Ariadni

      0% is best but 2% can be used.

      Best wishes

      Amber:)

  • Kerry on June 23, 2017

    Could you have a small can of kopparburg instead of the glass of wine I don’t like wine

    • Amber on June 29, 2017

      Hi Kerry

      The red wine doesn’t have a replacement in the official diet. It is included because of the health benefitis of drinking small amounts of red wine. 125 ml of red wine has 110 calories while 330 ml of Kopparburg has 181 calories so it isn’t good substitute.

      Kind regards

      Amber:)

  • Patty on March 17, 2017

    What is the daily oat bran allowance with the staircase?
    I’m currently taking 30g (in stabilization) but need to lose a few pounds.
    This looks like a good plan for maintenance.

    • Patty on March 17, 2017

      Thanks but I found my answer in the oat bran FAQ…it’s 2 tabsp or 20g.

  • Allison on March 13, 2017

    Hello!
    Instead of wheat bread is it ok to eat Ezekial or gluten free bread?
    Thank you!

    • Amber on March 16, 2017

      Hi Allison

      In my view a swap for something similiar is fine.

      Best wishes

      Amber:)

  • Hele on March 8, 2017

    Hi,
    Do we lose more if we skip starchy food on celebration day or if we eat it?

    • Amber on March 8, 2017

      Hi Hele

      It would depend on what you had instead.

      Kind regards

      Amber:)

      • Hele on March 8, 2017

        How about if we just skip the pasta meal all together and don’t add anything instead?
        Also, can we have soya beans and soya bread?

        • Amber on March 10, 2017

          Hi Helen

          That would increase your rate of weight loss. Soya beans/bread are not permitted foods.

          Amber:)

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