Support for the Dukan Diet

My site provides free information and support to anyone who is following or considering following the Dukan Diet to lose weight.  In my posts you will find hints, tips and information as well as many Dukan Diet recipes suitable for the first two phases of the diet plan.  I also sometimes provide general information about losing weight, maintaining your ideal weight, eating healthily and exercising.

What is the Dukan Diet?

The Dukan Diet is a diet plan which has been developed and refined for over thirty years by Dr Pierre Dukan, a French nutritionist and doctor.

Describing the diet as “a planetary success” and as “the revolutionary weight loss plan that has taken the world by storm! ”  is obviously a little bit of sales hype on behalf of Dr Dukan, but his diet is certainly an international success as his Dukan Diet book has been published in 20 countries in 10 different languages.  I also know that visitors to my site come from all over the world.

Unlike many other diet plans that you may have tried in the past, the Dukan Diet plan not only gives you the tools to lose weight, it also helps you develop new healthier eating habits that will allow you to stay at your target weight forever.   There is nothing magical about the diet plan, although many dieters are astounded by the amount of weight they lose in the Attack Phase which is the first phase of the diet.




The Dukan Diet Phases

The Dukan Diet is a diet plan with four distinct phases.  The first two weight loss phases, Attack (Phase 1) and Cruise (Phase 2) are based on the use of 100 allowed foods thatPrawns  - A protein food on the Dukan Diet make the food you eat high in protein but low in sugar, fat and carbohydrates.  These 100 allowed foods are made up from a list of 72 low fat, protein rich foods and a list of 28 vegetables which are low in sugar and starches.  In Phase 3 – Consolidation you start to add back fruit, hard cheese and starchy foods until you reach the final phase Phase 4 – Stabilisation which you follow to keep off the weight forever.

The Dukan Diet of course wouldn’t be the Dukan Diet without the another main feature, the daily serving of oat bran!

What also sets the diet apart from many others is the fact that almost all of the 100 allowed foods can be eaten freely without restriction and that there is no counting of calories or carbs!

The Dukan Diet Site – Posts

The site has been set up using a standard blogging platform and the information is provided in individual posts.  If you want:

  • to read my latest posts you can click  “Posts” here or in the navigation bar above
  • to browse the topics posted you can look through my “List of Contents” page which lists and links to every post on the site
  • to look for a particular topic you can use the Search tool in the sidebar using a key word or phrase
  • To look for recipes start on my Dukan Diet Recipes page.

The Dukan Diet Site – Comments

It is the visitors which make this site special as the comments posted add another dimension.  In the comments sections you can read about the experiences of others and see the questions they’ve asked and the answers that have been given.  As well as being able to comment on each article or posting, I’ve put two posts on the site  just for your comments, these are:

Baked Egg Custard - a dessert for the Dukan Diet

  • My Dukan Soapbox – where you can post details of your successes, seek support when your weight loss plateaus or ask for advice.
  • Site Ideas, Suggestions and Comments – where you can make comments and suggestions in helping to develop this site. Your comments and suggestions are very important to me as I want this to be a site that you will return to again and again and that you will want to recommend to your friends.

All comments to the site are fully moderated and do not appear until I authorize them, so sometimes there can be a delay before they appear.

The Dukan Diet Site – Contact Page

If you would prefer to email me with your questions, suggestions or comments you can do this using the Contact page which can be accessed here or from the navigation bar

Official Dukan Diet Websites

I’ve also provided the links below if you would like to visit Dr Dukan’s own official websites in either the US or the UK.

US Site – dukandiet.com

UK Site – dukandiet.co.uk

Best wishes

Amber:)

2,016 Responses to “Home”

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  • Georgina on July 5, 2011

    Hi Amber

    Im day 2 in the attack stage and wondered if you can let me know im eating the right foods or if my food is to plain, simple and same. Breakfast is scrambeld eggs with smoked salmon. I snack on couple crab sticks. Lunch is coouple bits of plain chicken and prawns and little more smoked salmon. Later in the day I have small amout of oatbran with skimmed milk and sweetner. Dinner has been slice of gammon with poached egg and no fat yogert. I drink lots of water. I did relise you can only have 7 eggs a week Iv had 5 in 2 days! I now know to use only the egg whites. The past 2 days iv not felt hungry just a little tierd. I hope this diet works for me as iv tried many other diets. Look forward to hearing from you, thank you.

    • Amber on July 5, 2011

      Hi Georgina

      You’ve already picked up that you’re eating too many eggs. It also looks to me as if the foods you are eating are quite high in sodium and this may also give you some problems with water retention. You can have low fat ham which is less than 4% fat but gammon is too fatty as it is around 10% fat. Are you losing weight eating these foods?

      Amber:)

  • Geri on July 5, 2011

    Just started the Dukan diet today – I bought the book and trying to stick to what they say to eat for each meal. Have had breakfast and the snack and I am FULL! So this will not be bad. My attack phase shows only 4 days and then on to Cruise. Will let you know how much comes off! I need to lose 50 lbs.

    • Amber on July 5, 2011

      Hi Geri

      I look forward to hearing how you are doing. If you think I can help just let me know.

      Amber:)

      • Geri on July 7, 2011

        So far so good – I have lost a few lbs already and am feeling pretty good. Not tired, and looking forward to adding a few veggies to my diet in another few days. My husband is supporting me and since he does the shopping he wanted me to leave the book at home so he can be sure that he purchases the correct foods for me.

        I do have a question on the exercises, Can I break up the walking and can I do pillates instead of the others for toning?

        Thanks,

        Geri

        • Amber on July 7, 2011

          Hi Geri

          It’s great that you have the support of your husband. This will make it much easier for you to stick to the diet.

          Dr Dukan is very keen on walking because of the number of muscles it uses and the calories that it uses up. I would try not to break up your daily walking unless it cannot be avoided but I see no reason why you should not do Pilates instead of the exercises if you are targetting the same areas.

          Kind regards

          Amber:)

          • Geri on July 12, 2011

            Well down 5 lbs and starting the Cruise Phase as of yesterday. Now I just have to continue to lose about 2 lbs a week to meet my target which should not be to hard. As long as I walk and do the exercises as recommended.

            Did find it hard at the end of the Attack – wanted something to CRUNCH! But yesterday started a P&V and I had a nice salad – Today only P but that is ok because tomorrow I can have some crunchy stuff! LOL.

            Hope everyone else is finding success also.

          • Amber on July 12, 2011

            Hi Geri

            That’s great news. It is much easier when you can break up the PP days with PV days.

            Amber:)

  • Chad Johnson on July 4, 2011

    Hi Amber,

    Thanks for this website. I have been on the diet for 57 days now. I am down a total of 34 pounds in this time. (averaging .60 pounds lost per day!). One more pound and I am exactly half way to my true weight.

    What wonderful and truly life changing diet this has been. My Dr. told me last week that this is probably the one thing that has saved my life.

    I had a heart attack two years ago yesterday and was on all kinds of medication. (4 blood pressure, 1 cholesterol and a medicine to keep my heart in normal sinus rhythm) She has taken me off of all my medications and given me a clean bill of health.

    Thanks again for a great site.

    chad

    • Amber on July 4, 2011

      Hi Chad

      What an incredible story you have to share! I’m so pleased that the Dukan Diet has worked out so well for you and to know that in a small way I’ve been able to help you on your journey. If there is anything that you think I can help with just let me know and I’ll do my best to help.

      Best wishes

      Amber:)

      • Kim on July 11, 2011

        Way to go Chad!

  • Danny on June 29, 2011

    I’m wondering about Splenda.

    I like to have my coffee with a lot of splenda (more than most people would consider) to make it sweeter.

    Is there a limit on Splenda that can be consumed?

    • Amber on June 29, 2011

      Hi Danny

      The US FDA has set an accepted daily intake (ADI) for sucralose (Splenda) at 5 mg per kg of body weight per day. To find your ADI for Splenda, divide your weight in pounds by 2.2 and then multiply it by 5. For example, if a person weighs 165 lbs, their weight is 75 kilograms (165 divided by 2.2) so their ADI for sucralose is 375 mg (75 x 5). Each one gram packet of Splenda contains 11.9 mg of sucralose, so the 165 lb person could have 31.5 packets of Splenda a day.

      Amber:)

  • Glenn on June 27, 2011

    Is Crystal Light powdered drink considered OK?? Seems to me that has too many calories. Any other suggestions for an acceptable powdered drink that could be added to water on the go through the day?

    • Amber on June 28, 2011

      Hi Glenn

      The Crystal Light drinks when made up all have too many calories to fit the rule given by Dr Dukan for the use of diet drinks which have to be under 1 calorie per glass. I’ve done a little research and can’t find any powdered drinks that would fit this rule. The lowest calorie Crystal Light I can find has 5 calories a serving – would it be an option to have a very very weak mix so that it only had 1 calorie per glass? Another option would be cold fruit tea or green tea that you make up in the normal way the evening before, allow to go cold and then chill in the refrigerator overnight before putting in a water container to take with you.

      Amber:)

      • Amber on July 3, 2011

        Hi Glenn

        I’ve just being reading some information on the Dukan Diet US Facebook page. They provide some additional information about Dukan Friendly Drinks and here is an extract from the list of allowed drinks

        Mio (although filled with chemicals it does fall within the Dukan guidelines—make sure not to squirt too much in your water, yogurt etc. as you will be exceeding the daily allowance)

        True Lemon, True Lime, True Orange (no raspberry lemonade as it contains 5 calories— this product does contain evaporated cane juice in the ingredient list—so limit usage to 2 packets per day—even though calories are zero)

        4C (note serving size is ½ a packet)”

        Amber

        • Susan on July 31, 2011

          Amber,

          I just read this post about Mio, which I enjoy as an evening treat.

          I have a question about amount. What is too much?

          Isn’t it a zero calorie substance? What other factors affect the dieting process?

          Thanks for the wonderful site. I am on my fourth cruise day and have lost 6 out of 50 pounds.

          • Amber on July 31, 2011

            Hi Susan

            Dr Dukan only allows 3 diet drinks per day and these drinks have to be less than one calorie per serving. I’ve never seen a explanation for this rule so I honestly don’t know why this limit has been set.

            I’m so pleased you like the site.

            Amber:)

          • Susan on August 1, 2011

            Thank you, Amber.

            Not sure if I am replying correctly.

            I wanted to thank you for the chocolate muffin recipe. I tried it yesterday and truly enjoy the ‘starchy’ treat. Just what I needed to curb the crave.

            I think your site is wonderful and will be referring to it throughout this diet.

            Another pound down!

          • Amber on August 1, 2011

            Thanks and well done!

            Keep up the good work.

            Amber:)

  • Nava on June 27, 2011

    hi Amber,

    is mung been are allowed in any of the phases of the diet?
    as sprouts or just cooked?
    i know that there is a lot of protein in that.

    Thanks for all of the information…. that is really a great help!

    cheers,

    Nava

    • Amber on June 27, 2011

      Hi Nava

      Mung beans sprouted or not aren’t included in either the 72 protein or 28 vegetables that are used on Dukan Diet. I checked the nutritional value of sprouted mung beans at http://www.caloriecount.about.com and they don’t appear to have a very high concentration of protein.

      Nutrition Facts
      Serving Size 1 cup (104.0 g)
      Amount Per Serving
      Calories 31
      Calories from Fat 2
      Total Fat 0.2g
      Saturated Fat 0.0g
      Polyunsaturated Fat 0.1g
      Monounsaturated Fat 0.0g
      Cholesterol 0mg
      Sodium 6mg
      Total Carbohydrates 6.2g
      Dietary Fiber 1.9g
      Sugars 4.3g
      Protein 3.2g

      Amber:)

  • Cheryl on June 25, 2011

    Hello Amber,

    Thank you for your site, it has answered so many questions. As we are still waiting for the U.S. coaching site, you have been a priceless resource.

    I am starting day 6 and have lost 8 pounds during the Attack phase. I have a long way to go (~90), but I’m off to a good start. Based on the “true weight calculation, U.S.” they suggested 4 days of the Attack phase; I have gone for 5, while in the book it says some go as long as 10. I want to make sure that I go as quickly as possible, stay strongly motivated, etc. Based on what you have read/heard, should I start the Cruise Phase or stick with the Attack phase for a day or two longer? (last 2 days have lost 1.6 pounds each day. Constipation has not been an issue yet.) I am not a big fan of vegetables, however there are several on the list that I do love.

    P.S. the chocolate muffin recipe is wonderful–I am a chocoholic and I love very dark chocolate so don’t even add sweetener. This and the other cocoa recipes will help to see me through.

    Thanks again,
    Cheryl

    • Amber on June 25, 2011

      Hi Cheryl

      I’m pleased to be able to help and so happy when I hear how the Dukan Dietis helping so many people lose weight.

      Based on the amount of weight you have to lose you could go for the 10 day maximum Attack Phase provided that this did not go against the advice of your doctor.

      If you’ve read a lot of my posts you’ll probably know that I’m a chocoholic too!

      Have a lovely weekend!

      Amber:)

  • Kate on June 25, 2011

    I thought you could have sweetened cocoa powder during attack phase… Dr. Dukan mentions it as an ingredient to flavor his creme recipe. So sometimes I heat nonfat milk and cook it with sweetened cocoa, splenda and a couple drops of vanilla or almond extract. Deelish!

    • Amber on June 25, 2011

      Hi Kate

      Low carb cocoa powder is something which Dr Dukan uses in very small quantities in the Attack Phase so I’ve tended to treat it as a tolerated item, especially as most followers of the diet want the fastest possible start. On the other hand if a teaspoon of cocoa powder every day is what it takes for someone to be able to stick to the diet, a slightly slower weight loss is going to be a price that they are happy to pay.

      Have a great weekend

      Amber:)

      • Kate on June 27, 2011

        Thanks so much, Amber! I’m a chocoholic too! I did 10th days of attack and lost 10 pounds! Another 50 to go! You are doing a fabulous job with this site and I’m so happy I found it!

        • Amber on June 27, 2011

          WOW!!! 10lbs is a great start. Keep it up and you’ll be at your target weight in no time at all.

          Thanks

          Amber:)

  • Kelli on June 23, 2011

    One more question…

    Is unsweetened almond milk allowed during the Cruise Phase? I’ve taken a liking to Almond Milk over the last couple yrs, & this is my family’s milk of choice.

    Thanks,

    Kelli

    • Amber on June 23, 2011

      Hi Kelli

      Skim milk is the only milk recommended by Dr Dukan. I’ve looked at the nutritional content of both skim and almond milk and they are quite different. 8 oz Skim Milk has 80 calories, 0 g of fat, 11 g of carbs from sugar and 8 g of protein, whilst 8 oz of almond milk has 35 calories, 4 g of fat, 2 g of carbs and 1 g of protein. If you wanted you could try using almond milk instead of skim milk and see if it stopped you losing weight.

      Best wishes

      Amber:)

      • eleventhsundown on July 24, 2011

        I chose to go with almond milk because I’m allergic to soy and don’t enjoy cow’s milk. I don’t use very much – not even a whole cup per day and I have not noticed any negative effects on weight loss.

        • Amber on July 24, 2011

          Hi eleventhsundown

          Thank you for sharing this information. A lot of people do make adaptations to the Dukan Diet to fit their personal circumstances and I pleased that yours is working out.

          Best wishes

          Amber:)

  • Kelli on June 23, 2011

    Hi Amber,

    I’m 17 days into the Dukan Diet, and for the first time ever I’m really enjoying this dieting stuff! 🙂 I’m afraid to step on the scale because I don’t want to get discouraged if the numbers don’t match my momentum. Nonetheless, I did weigh myself on day 4 of the Attack Phase (I did the Attack Phase for 7 days) & at that time I’d lost 7lbs! I was very excited and encouraged about that.

    So here’s my question, I was never a huge “sweets” person. But I do get cravings for chocolate or something sweet around my time of the month. What can I do to help minimize those cravings? Are there any good chocolate recipes that I can try?

    Thanks for all of the wonderful information & encouragement! 🙂

    • Amber on June 23, 2011

      Hi Kelli

      17 days is a great achievement – the Dukan Diet is really easy to follow and being able to eat as much as you want of certain foods does make you feel as if you’re cheating! If I want something sweet and chocolatety I will indulge myself with Low Carb Creamy Hot Chocolate or make a chocolate egg custard. If I’m in a hurry I’ll just add some low carb cocoa powder to a zero fat yogurt with added sweetener or if it happens at breakfast I’ll make chocolate oat bran porridge.

      If I want something sweet and fruity I’ll have a sugar free jello, some goji berries or some stewed rhubarb.

      Amber:)

  • Stephanie on June 22, 2011

    Hi..

    Is low-fat cheese allowed in any of the phases of the diet? Like string cheese or ricotta? What about parmesean or pecorino?

    I am on Day 3 of the Attack Phase and I have lost 4 lbs so far. Is this “real” weight or is this simply “water” weight? Will it stay off once I introduce veggies ack into my diet?

    What’s the Dukan position on alcohol?

    Thanks-
    Stephanie

    • Amber on June 22, 2011

      Hi Stephanie

      When you finish the Attack Phase you can have 30 grams of low fat cheese as one of your two daily tolerated items (low fat means less than 7% fat). http://thedukandietsite.com/761/dukan-diet-tolerated-foods/.

      The weight that you’ve lost is likely to be a mixture of both fat and water but hopefully by using a 1/1 rythmn you should be able to maintain the weight loss. If you can keep your salt intake to a minimum and a high level of protein on PV days this will also help stop water retention.

      You aren’t allowed to drink any alcohol in the weight loss phases but in Cruise you can have, as one of your tolerated items, a small amount of red or white wine (30 mls)provided you cook off all of the alcohol.

      Keep up the great work.

      Amber:)

  • Holly Chalcraft on June 22, 2011

    Hi Amber,
    My husband and I are on Day 10. We did the attack phase for 5 days and lost 6.6 lbs (him) and 5 lbs (me) and were thrilled because we only need to lose 10-15 lbs to reach our “true weight”. But the last4 days we have been waffleing up and down the same 1.5 lbs on the cruise phase – we are doing the 1/1. (Currently he is at 6.4 and I am at 4.4 – still good for 9 days, but a little backwards from day 5) I have read your book cover to cover and we have been following it to the letter – including drinking the water, eating 2 tbs oat bran and exercising.
    I know plateaus are normal for veggie days but we never seem to lose even more after our pure protein days. My husband is good about mostly protein. I tend to have about 8-9 servings of FF dairy products to help force my protein down.
    Any advice?

    • Amber on June 22, 2011

      Hi Holly

      I didn’t write the Dukan Diet, it was written by Dr Pierre Dukan a French doctor and I’m not associated with Dr Dukan or the Dukan Diet officially in anyway. I’ve picked up a little knowledge about the Dukan Diet which I use to help and provide information for anyone who is unable to pay for the official coaching that the official Dukan site provides.

      Without knowing exactly what you are eating it is a difficult to work out if you are doing anything which is preventing your weight loss. It could be that as you are losing fat your body is taking back on some of the initial water lost or it could be due to hormonal weight fluctuations. You are also eating a very high level of zero fat dairy products so it might also be that you are not eating enough high quality low fat protein such as beef, chicken, fish or eggs as these are the powerhouse of the diet http://thedukandietsite.com/1325/protein-the-power-behind-the-dukan-diet/

      As you both only have a relatively small amount of weight to lose you might find that the original 5/5 rythmn provides better results.

      Amber:)

      • Holly Chalcraft on June 24, 2011

        Thank you for your suggestions. I will give the 5/5 a try.

        • Amber on June 24, 2011

          Hi Holly

          Please let me know if it helps.

          Amber:)

  • Glenn on June 21, 2011

    Thanks for the cocoa reply. Today is day 2, lost 3 pounds first day even with a tablespoon of cocoa powder in my mocha!

    Another question. Fat-free Jello. Can one eat it during the attack phase? Seems benign but ……..??

    Thanks again!

    Glenn

  • Amy on June 20, 2011

    Starting the attack phase tomorrow, can I put red or green peppers in my eggs??

    • Amber on June 21, 2011

      Hi Amy

      Sorry but you can’t use peppers until you are on a PV day in the Cruise Phase. Why not try adding ham or chopped chives or both instead?

      Amber:)

  • Carla on June 20, 2011

    Hi Amber
    I’m a little nervous about starting the diet.
    Any words of advice that I should think about, before starting?
    Thanks,
    Carla

    • Amber on June 20, 2011

      Hi Carla

      It is a little difficult to answer your question as I’m not sure what you are nervous about.

      Remember that with the Dukan Diet you are eating real food albeit not in what would be considered to be a “normal” way. The diet is based on low fat, high quality protein which helps you feel full quicker and keeps hunger at bay for longer and because it is more difficult for our bodies to digest we obtain less net calories when we eat it. The way that I look at it is that our bodies did not evolve to eat perfectly balanced meals. We evolved to eat what was available. If there was a lot of protein, we ate protein and sources of protein foods have always been highly prized. Yes we like variety too and this is where the vegetables added after the Attack Phase come in.

      You need to apply a degree of common sense to get the best out of the diet and look to eat a wide a variety of foods as possible . You could “follow” the Dukan Diet by eating yogurt with added oat bran for every meal and you would get great weight loss results but you are unlikely to be able to follow such a restrictive and boring diet for any length of time and your food would not be providing your nutirtional needs.

      The Dukan Diet is not just a weight loss plan it is a plan to bring your eating habits back under control again so that you can learn to adjust these habits to keep your weight stable for the rest of your life. If you are expecting to be able to eat unlimited amounts of any food after you have lost weight just by restricting yourself to protein foods on one day a week I will have to disappoint you but nothing will be off limits.

      Amber:)

  • Pen on June 20, 2011

    Can protein shakes made with skim milk be used as a meal or snack in the attack phase of your diet.

    • Amber on June 20, 2011

      Hi Pen

      Dr Dukan doesn’t advocate the use of protein shakes except for the very odd occasion where “they can prove handy to avoid skipping a meal or replace something much more dangerous, a high risk meal or a fast food sandwich”.

      Amber:)

  • Glenn on June 19, 2011

    Starting the diet on Monday. Can unsweetened cocoa be used during the attack phase? Would love to have a mocha!

    • Amber on June 19, 2011

      Hi Glenn

      Unsweetened cocoa is not recommended during the Attack Phase as it is a tolerated item which you can have in the Cruise Phase. The Attack Phase is intended to give your diet momentum by providing you with an encouraging kick start of maximum weight loss.

      If you are happy to lose slightly less in the Attack Phase in return for a daily mocha you could make this choice. Remember that for the diet to be successful it has to work for you and you have to be able to stick to it.

      Good luck for Monday!

      Amber:)

  • Gillian on June 12, 2011

    Hi Amber
    Many thanks for your reply – yesterday was last day of attack (6 days) and lost three quarters of a pound so total 8.75 in 6 days!! Started PV today and will do 1/1 and see how it goes.
    Thanks for the support and to your great website – I will let you know how I get on 🙂

    • Amber on June 12, 2011

      Thanks Gillian. I look forward to hearing how you get on. Don’t forget to let me know if you think I can help in anyway.

      Amber:)

  • Gillian on June 11, 2011

    Hi Amber
    I have just completed 5 days of Attack and have lost 8lb. I am beginning my Cruise phase tomorrow – could you tell me if you think the 1\1 or 5\5 method works the best? I have no problem doing 5 days of PP followed by 5 days of PV but just wanted some advice on what strategy gives best (most motivating) results.
    Thanks in advance

    • Amber on June 11, 2011

      Hi Gillian

      Congratulations and well done. You must be very pleased indeed.

      Over the longer term there should not be any difference in the weight loss achieved between the 1/1 and the 5/5 rhythm. Dr Dukan has moved from using a 5/5 rhythm towards using the 1/1 rhythm because most people found this easier to stick to over the long term. In the UK version of The Dukan Diet Dr Dukan says “I am asking you to trust me and to follow the Cruise phase using the 1/1 alternating rhythm.”

      I also personally believe that the 1/1 rhythm is better because you will be getting a more even spread of fiber, vitamins, minerals and other nutrients from your diet and whilst the 1/1 rhythm is not a normal eating pattern I think it is closer to a normal way of eating than 5/5.

      Keep up the great work!

      Amber:)

  • alexis on June 7, 2011

    Hello i am going to be starting the dukan diet but often grab quick things on the go, whats the best breakfast bars to have in order to follow the dukan diet

    • Amber on June 7, 2011

      Hi alexis

      I’m sorry to have to disappoint you but you can’t eat breakfat bars on the Dukan Diet. You might find it helpful to look at my posts that give examples of menus for the Attack Phase to gain an understanding of the types of food that you can eat.

      Amber:)

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