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

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  • Helen on March 8, 2017

    Hi,
    Can we have soya cheese and soya beans? If so, how much?
    Thanks

    • Amber on March 8, 2017

      Hi Helen

      Sorry neither are allowed.

      Kind regards

      Amber:)

  • Salma on March 4, 2017

    Hi , in the 7 step dukan diet do we still eat the bran every day ?

    • Amber on March 5, 2017

      Hi Salma

      Yes you do.

      Best wishes

      Amber:)

  • Barbara on February 10, 2017

    Hi,
    I have started the DUKAN 2 – 7 Step program. Very nice and have lost 3 pounds in 4 days.
    My question is – on day 1 – it states ” no poke or lamb”. Is that for the rest of the 6 days or just Monday??
    I have seen recipes for pork and lamb in the phone app. I don’t eat a lot of red meat but enjoy pork. Confused – any help please.

    • Amber on February 10, 2017

      Hi Barbara

      The leaner meats are the best so this is why lamb and pork are best avoided but if you can find pork with a low fat content (as close to 5% as possible). For your celebration meal you can eat anything you want.

      Best wishes

      Amber:)

  • Carole Blackrock on February 6, 2017

    Hi Amber,

    I have only just heard about Dukan 2. I have been following the original Dukan for 2 weeks and the weight is coming off. I do miss fruit. I do not like cheese or wine and can live without bread. I realise the weight loss will slow down but do you think doing the original dukan and on pv days have 2 pieces of fruit would be ok? or maybe do days 1-3 of Dukan 2 then repeat them & a celebration on day 7?

    thanks Carole

    • Amber on February 6, 2017

      Hi Carole

      Either of the methods suggested would work.

      Best wishes

      Amber:)

  • Qualandra on January 29, 2017

    Hello!

    I’ve almost completed the cruise phase, but instead of going on to phase 3, I’m thinking about doing the 7 day program for the same amount of time I’d be on the consolidation phase. Since carbs are allowed only twice a week, it should lower the chance of regaining and it should allow your body to slowly get used to carbs and sugars again.

    What do you think?

    • Qualandra on January 29, 2017

      I meant to say carbs 4 times a week, not 2 times a week.

      Also I want to add: the carb intake gradually increases (starting with the two slices of bread, ending with a full-on meal).

      • Amber on January 29, 2017

        Hi Qualandra

        This will be fine.

        Kind regards

        Amber:)

        • Qualandra on January 31, 2017

          Thanks for the quick response!

          So it’s safe? I’m sort of afraid I’ll gain a bit. But that won’t happen, right?

          Kind regards,
          Qualandra Jones

          • Amber on January 31, 2017

            Hi Qualandra

            You’ve already said that you are going to introduce the carbs slowly so you should been fine.

            Best wishes

            Amber:)

  • Kristine Faraidon on January 6, 2017

    Hi. can I do this 7 step diet in early pregnancy?

    • Amber on January 6, 2017

      Hi Kristine

      I don’t recommend any dietary restrictions during pregnancy or if breast feeding. You need to ensure your growing baby gets the very best start you can by ensuring you are eating a balanced and varied diet.

      Best wishes

      Amber:)

  • Teena on December 19, 2016

    Hi I am breastfeeding my 8 months old baby only in the night time. Do you think Dukan diet 2 is it ok to follow at this point? Thank you so much

    • Amber on December 20, 2016

      Hi Teena

      I am not comfortable recommending any restriction to your eating habits while breast feeding.

      Sorry!

      Thanks

      Amber:)

  • Reo on November 6, 2016

    Hi
    Thank you from the post
    I want to ask you Each adding we will not Add the other days??
    Example is it will be pv from tuesday to sunday ?or only add for once?
    I mean it will be PP all the days plus the add ??
    Because i just read dukan diet 2 and i didn’t understand it very well !!

    • Amber on November 12, 2016

      Hi Reo

      You add the new food each day and keep all the other added foods as well.

      Best wishes

      Amber:)

  • Ayat on September 28, 2016

    Hot dogs beef ones are allowed?

    • Amber on October 16, 2016

      Hi Ayat

      Hot dogs can be high in fat/carbs depending on the product so it would depend.

      Sorry I could give a more definite answer.

      Amber:)

  • Renuka on September 17, 2016

    Hi just wanted to know if I could have honey ginger tea ?

    • Amber on October 16, 2016

      Hi Renuka

      Sorry – the honey is a type of sugar so is not allowed.

      Amber:)

  • nabz on February 10, 2016

    Hello amber i use skim milk alot does it ha a limit thamks.

    • Amber on February 10, 2016

      Hi nabz

      Try to keep your daily consumpption of dairy protein of any type under 1 kg per day.

      Best wishes

      Amber:)

      • nabz on February 10, 2016

        Sorry to bother you again so this 1kg will include eggs yoghurt and milk am i getting it right?? Thanks

        • Amber on February 13, 2016

          Hi nabz

          Not eggs but yes to yoghurt and milk.

          Kind regards

          Amber:)

  • Shaz on February 8, 2016

    Hi

    I sometimes make protein pancakes by adding half a scoop of protein whey powder and fat free cottage cheese in my recipe – can I still use this and add oat bran instead of oats and 3 egg whites?

    • Amber on February 8, 2016

      Hi Shaz

      The occasional small amount of whey powder won’t hurt where it is used in a meal. Dr Dukan doesn’t like these powders where they are used as meals replacements. He believes that you need to eat real food.

      Kind regards

      Amber:)

  • Ruth on February 3, 2016

    How much slower is the new dukan diet for weight loss? I have lost weight on the first day but nothing since! Is this normal? Is the idea to maintain the loss over that week and then loss more on the 1st day of 2nd week?

    • Amber on February 6, 2016

      Hi Ruth

      The Dukan 2 is slower how much slower will depend on which foods you eat. It is a bit like taking two steps forward one step back. The first 3 days are weight loss days the 4th neutral and the last 3 days are weight gain days. On the Cruise Phase every day is a weight loss day. The benefit of the Duksn 2 is that it is easier to follow for a longer period and it usually fits into your lifestyle better.

      Good luck

      Amber:)

  • Ruth on February 1, 2016

    Hi Amber,

    I just wondered if I would be able to substitute the bread on day 5 (new Diet) for porridge oats made with water?

    Regards
    Ruth

    • Amber on February 6, 2016

      Hi Ruth

      A 40g serving made with water is about the same calories/fiber/carbs as two small slices of wholemeal bread so it could be done. Is there any reason why you don’t want to eat the bread as your daily serving of oat bran can be used to make porridge.

      Kind regards

      Amber:)

  • Kate on January 15, 2016

    Hi Amber,
    I have just started the Dukan diet, finished Day 4 of a 6 Day Attack. I just learned about this seven day step program. I was wondering what you thought about alternating weeks between a P/V week and a 7 step week.
    -Kate

    • Amber on February 6, 2016

      Hi Kate

      That would be fine.

      Best wishes

      Amber:)

  • Dana on December 17, 2015

    Hi Amber,
    Can you explain to me more about the 7th day? The celebration meal can be what exactly?

    • Amber on December 20, 2015

      Hi Dana

      It is three course of any thing you want with no second helpings

      Best wishes

      Amber:)

      • Dana on February 15, 2016

        What do you mean by second helpings?

        • Amber on February 15, 2016

          Hi Dana

          You have one bowl of soup and then have another. The another is second helpings. Or if you have your main meal anf then put on some extra food on your plate the extra food is second helpings.

          Best wishes

          Amber:)

          • Dana on February 16, 2016

            Thanks amber
            Have you tried this version of the diet? This is my third day and it’s really good, I don’t have any problem following the diet but I am just wondering if it is effective, I know it’s less effective than the first version but I want to know if have tried it and how slower than the first one it is..
            Another thing is when should I check my weight? Since the diet plan includes vegetables and fruits and even a celebration meal, I am worried these may affect the accuracy of the weight loss

          • Amber on February 17, 2016

            Hi Dana

            No I’ve never tried this too lose weight but I use a very similar version to keep my weight in check. I don’t do Dukan Thursdays as I find the lack of fibre upsets my bodily routine so I go for a couple of PV days with fruit instead. If I had over done the previous week I might have an extra day with a little cheese. How successful the Dukan 2 will be depends upon how you follow it. If you have a really extravagant Celebration meal every week it will take you longer than if you just use it as a opportunity to add in some different foods not normally allowed.

            Best wishes

            Amber:)

  • Hoya on November 21, 2015

    Hello.. is the 7 ounce pasta cooked or uncooked weight please?

    • Amber on November 22, 2015

      Hi Hoya

      The serving size per starchy food vary slightly. You are allowed 190 g or 6.5 oz of soft cooked pasta.

      Kind regards

      Amber:)

  • Zulaika on November 6, 2015

    Help me

    • Amber on November 8, 2015

      How?

  • Shan on October 22, 2015

    Specifically asking about the seven steps ? Do I have to eat all the allowed foods? For example, on the days that whole wheat bread is allowed , do I have to eat it or can I skip it?

    • Amber on November 5, 2015

      Hi Shan

      You can leave foods out but not add them.

      Thanks

      Amber:)

  • Natalie on September 25, 2015

    Hi
    Just checking on the staircase I could only eat pork or a sirloin steak as part of a celebration meal??
    Thanks, your site has been really helpful
    Natalie

    • Amber on September 27, 2015

      Hi Natalie

      Pork and Lamb can only be eaten as part of the Celebration Meal but sirloin steak is a lean protein that can be eaten on any day.

      Best wishes

      Amber:)

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