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

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  • Mary on September 20, 2015

    Hi,
    What happens after we reach our true weight on dukan diet 2. Is the consolidation stage the same as dukan diet 1 (protein thursday) or do we do the 7 steps over and over again?

    • Amber on September 25, 2015

      Hi Mary

      Consolidation and Stabilisation are the same for both Dukan Diets.

      Best wishes

      Amber:)

  • Ruba on September 14, 2015

    Hi Amber
    In the consolidation of seven steps diet
    Will I continue on the same way (i.e staircase) I have started with?
    What is the stabilization phase of the seven steps?
    Thanks

    • Amber on September 25, 2015

      Hi Ruba

      The Consolidation Phase is the same for both Dukan Diets.

      Best wishes

      Amber:)

  • Jodi on September 9, 2015

    Hi Amber
    I am following the Dukan 2 Diet to a T. However, I find my weight fluctuates terribly from day to day. My worst seems to be on Sunday’s when I have my cheat meal, I gain everything I lost that previous week, plus. And never lose all of it after Monday’s protein day or tues or wed.
    It’s becoming very frustrating for me. Please advise

    • Amber on September 25, 2015

      Hi Jodi

      Remember the more you indulge yourself on Sunday with your Celebration Meal the more you are undoing the good work from earlier in the week. You weight will fluctuate on the Dukan Diet 2 you lose progressively less weight from Monday to Thursday. Friday is a weight neutral day, Saturday is a slight weight gain day and Sunday is even more so. Are you exercising as recommended?

      Kind regards

      Amber:)

  • Ruba on September 9, 2015

    What to do when I reach my target weight?
    Will I follow the stabilization phase of the original diet ?

    • Amber on September 25, 2015

      Hi Ruba

      Yes you do.

      Kind regards

      Amber:)

  • Cassandra Neil on September 9, 2015

    Hi amber my names cass ive been doin 7step since feb this year I lost 5kiols so every wk my weights about 63 to 64.. ive put on a kiol in 2 wks. Will I start monday again an do the 7 day til I get back to 63/63.50 thank so much

    • Amber on September 13, 2015

      Good Luck

      Amber:)

  • Melinda on September 2, 2015

    Hi Amber,
    I’m on Dukan 2. Can I have 2 pieces of Ryvita instead of whole wheat bread on my bread days?
    Cheers,
    Melinda

    • Amber on September 6, 2015

      Hi Melinda

      Is there any reason why you can’t eat bread?

      Thanks

      Amber:)

  • Christine on August 31, 2015

    I started the Dukan Diet two weeks ago. I had 11 days where I followed the plan to the letter (2 attack days + 9 alternating PP + PV days). As of day 11, I had lost 3.5 lbs. I had an out of town guest over the weekend and suffice to say that I had three significant cheat days (i.e., basically had a ‘celebration meal’ every night). I weighed myself this morning only to find out that I gained back 3 lbs! Did I just lose all water weight? When do you actually start losing body fat on this diet? I find this regain very frustrating. I don’t have that much weight to lose (only 10 lbs to my TW)….

    • Amber on September 6, 2015

      Hi Christine

      Some of the 3.5 pounds will have been water and the cheat days will have put this water weight back on possibly plus some more depending on the foods and drink consumed. You can’t cheat for a significant period and not expect it to have an impact and it can take a few days for the water weight gain from lapses to disappear.

      KInd regards

      Amber:)

    • Brandi on September 17, 2015

      Hi Christine, Unfortunately, when you don’t have a lot to lose, you have to work even harder to lose it. With only 13 pounds to lose I can’t imagine that most of it is actual fat. You cannot have several celebration meals in a row and not expect a gain. Especially since your body has not had these types of food in a little while! Our bodies are amazing machines, and can hold on to every single calorie that we put in, whether we want it to or not. Have you tried doing an extra day of PP? Sometimes a mini-attack phase can help to break through a plateau, or can help you get back on track.

      Hope this helps!

  • Ann on August 28, 2015

    Hi. I successfully followed the original Dukan Diet when it first came out and did brilliantly! However, I put the weight back on – my fault not the diet’s as I didn’t do the last two stages.
    I have read the new book and want to give it a go as it is less restrictive than the original. However, reading your posts, I realized that I hadn’t seen goji berries mentioned in the new book. Are they still allowed? Can you let me know the quantity allowed if they are?
    Thanks and brilliant site by the way.

    Best wishes,
    Ann

    • Amber on August 28, 2015

      Hi Ann

      As the Dukan 2 is less restrictive than the original Dukan Diet my advice would be to do without any additional foods.

      Best wishes

      Amber:)

  • Jay on August 18, 2015

    Hi
    On the 7h day of the free meal what to eat at bfast and dinner? Only protein? Is halloumi light a protein?
    J

    • Amber on August 19, 2015

      Hi Jay

      Try to eat lightly on this day apart from your celebration meal. You have to have your oat bran so that will take care of breakfast and then perhaps have a sandwich with chicken and salad and have one piece of fruit with each meal.

      Best wishes

      Amber:)

  • Aimee on June 20, 2015

    Hi Amber,

    I love your website! It is so helpful. I was wondering what would happen if I followed this diet but didn’t always eat the fruit or the cheese for example. Would that make me loose weight faster?

    Many thanks!

    • Amber on June 28, 2015

      Hi Aimee

      That would depend on what you ate or drank instead of the fruit or cheese.

      Kind regards

      Amber:)

  • Adriana on May 19, 2015

    Hello Amber,
    Me again, I started the 7 steps. Thanks again for your prompt response. Are we allowed to use olive oil 1 Tbs on the 7 steps?

    Thanks

    • Amber on May 21, 2015

      Hi Adriana

      I’d go with 1 teaspoon.

      Best wishes

      Amber:)

  • Adriana on May 16, 2015

    Hello Amber
    Coffee Mate: can we substitute fat free milk for fat free coffee mate. Milk is heavy for me thanks

    • Amber on May 17, 2015

      Hi Adriana

      Sorry Coffeemate isn’t a suitable product for the Dukan Diet. It is made with corn syrup and oil ingredients that are not permitted.

      Best wishes

      Amber:)

  • Adriana on May 16, 2015

    Hello Amber,
    Thanks so much for the information. I started the Dukan Diet in January and followed the diet rigorously until the month of May. I lost weight very slowly, lost 22 pounds. I broke the diet in May, I am very tired of eating proteins and veggies and can not bear the thought of doing this much longer as I have to loose 25 pounds more. I am afraid of triggering a gain weight that will bring me back to where I was. do you recommend switching to the Dukan Diet 2? those this version have consolidation phase and maintenance? How do we keep things going after getting to the ideal weight. Thanks

    • Amber on May 17, 2015

      Hi Adriana

      If you are tired of the Cruise Phase a switch to the Dukan Diet 2 may help you as it does allow you to eat a greater variety of food. Both diets have a maintenace phase that last for life and you keep the weight off by using the way of eating that you learned while following the Dukan. Basically it is all about balance – if you treat yourself one day cut back the next and every week include a Dukan Thursday and every day eat your oat bran.

      Best wishes

      Amber:)

  • Kathy on May 14, 2015

    Hi Amber – I’ve enjoyed your website over the last 3 years. I lost about 70lb on the original diet in 10 months but regained 20lbs in the 3 years following. I never quite got the consolidation phase right.
    I am thinking this version 2 might be a good idea but wondering if you can mix and match the 7 steps to come up with your own routine. For example I would prefer to have the celebration meal on a Saturday and the starch on a Friday but like the idea of PP on a Monday.

    • Amber on May 14, 2015

      Hi Kathy

      It would be better not to mix and match the days but provided you rigidly stick to the pattern you are using so that it keeps the right number of each day in balance you should be OK. To keep it simple I’d start your 7 day week on Sunday but make Sunday the PV day and Monday your PP day. THat way you are keeping the two days that provide the greatest weight loss together.

      Best wishes

      Amber:)

  • Olu on April 15, 2015

    Hi Amber,
    Just started the Dukan Diet 2.
    Please could you clarify what weight the 2 slices of bread should be. Is this two standard slices of bread from an 800g loaf of bread or 2 slices from a 400g loaf.

    Many Thanks

    • Amber on April 19, 2015

      Hi Olu

      If you want to lose weight faster use the smaller loaf if not use the larger one.

      Best wishes

      Amber:)

  • Mary Ann on April 3, 2015

    Hi Amber,
    What about strawberries, blackberries and all citrus fruit? Does the 125g rule apply here too?

    Thanks

    • Amber on April 6, 2015

      Hi Mary Ann

      You are looking for about a fist size serving but it isn’t an exact measure. I gave an indication of the serving size for blueberries as I was asked.

      Best wishes

      Amber:)

  • Mary Ann on March 21, 2015

    Your website is super. Could u kindly indicate what is meant by 2 pieces of fruit? For example how would I go about deciding how many strawberries or slices of oranges or grams of apple should I take? As regards the 7 ounce wholemeal pasta. Does that weight refer to cooked or uncooked pasta?
    Thanks a lot.

    • Amber on March 22, 2015

      Hi Mary

      It is two normal servings of fruit about the size of your fist, and the pasta is cooked weight.

      Best wishes

      Amber:)

  • Bianca on March 16, 2015

    Thank’s a lot!!! You’re website is GREAT!! I tried your recipe of “egg drop soup” – made it (2times) from chicken cubes, and added some onion flakes, pepper, and garlic powder(1st. time) and second time added the same and incorporated the oat bran and some greek yogurt at serving time…it tasted super good! I think I’m going to be making this more often, I love soups!! If you have any other soups recipes that would be so helpful! Thanks once again !

  • Bianca on March 12, 2015

    Hi, Amber !
    I used to do the “tough” Dukan diet :), and on that one they requested every day a certain time amount of exercise, does this new one request that? How much ? Any type of sport or just brisk walking? Also on the original diet you’re suppose to use every day oat bran, does this one has that ? As I noticed the new diet is super cool, do you have a portion of every food type every day?
    Thank you in advance!

    • Amber on March 15, 2015

      Hi Bianca

      You should still do the daily walking and the oat bran. You add a food type each day, Monday is protein only (PP), Tuesday adds vegetables to the protein foods , Wednesday adds two pieces of fruit and so on

      Best wishes

      Amber:)

  • Sheryl on February 24, 2015

    Are blueberries ok on day 3 of Dukan 2. If so what quantity would be allowed?

    • Amber on February 24, 2015

      Hi Sheryl

      They’re not on the excluded list so I’d say yes. I’d go with s portion size of around 125g.

      Best wishes

      Amber:)

      • ajay on April 29, 2015

        Hello how much oat bran a day do you eat on the new dukan 7 steps nutritional diet?

        thanks

        • Amber on May 3, 2015

          Hi ajay

          I’d recommend using 2 tablespoons.

          Best wishes

          Amber:)

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