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:)

2,003 Responses to “Home”

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  • Erin D on July 25, 2011

    I am just reading about the 1kg recommendation for dairy. I have been eating quite a lot of fat-free cottage cheese. Do you think this is the culprit?

    • Mary S on March 26, 2014

      Cottage cheese is VERY high in salt, no matter the fat content. Many brands also taste too sour to me (except the Great Value from WalMart here in the US). If you are eating “a lot” of cottage cheese you could be having a fluid retention problem from all of that salt. It also has more carbs than you would think, even if they are the good slow-burning lactose.

      • Michele on October 2, 2016

        So glad I found your reply Mary S. I eat a lot of cottage cheese. That could be the culprit when my weight stagnates!

  • Erin D on July 25, 2011

    Hi Amber,

    I am really enjoying your site, find it very helpful!!!

    I am on Day 12 of Phase 2. For the last 4 or 5 days, I have stabilized at the same weight, either gaining or losing the same 1 lb. Frustrating when I feel like I am doing everything correctly, ie: Drinking enough water, having my 2 tbsp. oat bran, etc.

    Would you suggest I move to 5:5 to break through this plateau? Other suggestions?

    Thanks, hope to hear soon!!

    Erin D.

  • Alison on July 25, 2011

    Hi Amber,

    Starting the Dukan diet today and have just found your great site!

    Do you know whether Marmite can be used during the attack or following phases? Know I’m really going to miss Marmite on toast but wonder if I could use it as a seasoning in the Dukan meatloaf etc. What do you think?

    Thanks

    Alison

    • Amber on July 26, 2011

      Hi Alison

      I’m afraid Marmite is off limits as it is too salty.

      Best Wishes

      Amber:)

      • Alison on July 26, 2011

        Thanks Amber!

        The Marmite will have to sit at the back of the cupboard for a while then! 🙁

        Am a bit of a foodie (hence choosing this diet as it uses real food without counting calories or meal replacements) and am thinking of ways to try and ‘dukanise’ regular dishes. Working on adapting crustless quiches using the permitted ham / fish and skimmed milk / fat free cheese. Sure it can be done! Won’t be as cheesy as normal ones of course. Will let you know how I get on if you like?

        • Amber on July 26, 2011

          Hi Alison

          I’d be more than happy for you to share any success or failures and recipes on the site.

          I use chopped chives in my crustless quiches which I usually make withlow fat ham but I’ve not got around to posting this recipe yet.

          Best wishes

          Amber:)

  • kim on July 25, 2011

    Sorry one last thing Amber!….

    Regards to the ham and turkey slices, again it is quite difficult to find unsmoked or unroasted here. Are the smoked/roasted slices a definite no no?

    Also, how do you know if the beef is lean if it doesnt say it on the packaging?

    Sorry to be a pain 🙂

    • Amber on July 25, 2011

      Hi Kim

      The problem with smoked foods is the salt levels that these foods contains so they are off limits. However you do have to be very careful with lots of deli meats as they can be quite high in fat so you are better off trying to stick with packaged meats which shows the fat content. Can you get low fat packaged ham in Dubai?

      With regard to beef the main cut to avoid is ribs – If it is good enough to roast or grill it is probably going to be fine but if you are looking for ground or mince beef it needs to be extra lean. If you can’t find extra lean I’d make it myself using a lean cut of meat as some ground or mince beef can be very high in fat.

      Amber:)

  • kim on July 25, 2011

    Hi Amber,

    Thank you for your help and prompt response.

    For breakfast i had 1 boiled egg and a low fat, plain yogurt and a green tea. Drank 2 litre’s of water throughout the day and 1 cup of normal tea with 2 splendid sweetners – cant believe it tasted exactly he same! 🙂

    Will try the pancakes this weekend 🙂

    Regards to the cottage cheese, it is really difficult to find low fat/fat free cottage cheese here in Dubai. The closet i have come is 5.5 fat per 100g. Is this not good?

    If so, is there anything i could maybe use an an alternative?

    Thanks again Amber.

    Kimberley

    • Amber on July 25, 2011

      Hi Kim

      I’m pleased that your first day went so well. What you had for breakfast was fine but I was just concerned in case you’d skipped breakfast as this isn’t really a good idea as you often end up eating more later.

      I must admit I don’t know very much about shopping in Dubai, and 5% fat is a little high. Have you thought about trying to make some fat free cottage cheese instead? I found this article which you might find helpful. http://www.savvyhousekeeping.com/how-to-make-cottage-cheese/. The other thing to do is do have some fat free fromage frais as this has a thicker consistency than yogurt. If you can’t find fat free fromage frais where you live I have put together a post on substitiutes for fromage frais.

      Good luck with the Oat Bran Pancake. It can take a few attempts to get right.

      Amber:)

  • caroline on July 24, 2011

    Hi

    Thanks for your help, but Im worried iv missed something on my research, Im researching the diet online until my book arrives and i hadn’t seen anywhere it said dairy foods were limited to 1 Kg

    Is meat or fish limited too?

    Thanks
    Caroline

    • Amber on July 24, 2011

      Hi Caroline

      Some of the information that I provide comes from the three times a week on line chats at http://www.dukandiet.co.uk. This is an abridged extract of a recent reply to an online question from 22 July 2011. The problem with these chats is that you can only access the latest chat from the site unless you keep a copy!

      Maarit : …Actually, during the attack phase…. you can have meat, poultry, fish, seafood, eggs, low fat dairies and ..oat bran…. just note that the limit for dairy intake is up to 1kg….

      There are no limits to the amounts of fish or meat that you can eat.

      Best wishes

      Amber:)

  • caroline on July 24, 2011

    Hi , loving your site, My husband and myself are starting attack tomorrow , iv bought smoked salmon but you have said dont have too much as its too salty , how much is too much?
    And how much skimmed milk is allowed ? and does a cup of coffee count towards the recommended fluid intake ?

    Thanks
    caroline

    • Amber on July 24, 2011

      Hi caroline

      Welcome to my site!

      The sodium content of smoked salmon will vary but to give you some idea, 3 oz of smoked salmon is likely to contain around 25% of your RDA. Dr Dukan doesn’t set any limits for sodium but he encourages everyone to follow a low sodium diet. Apart from other side effects that a high salt diet can cause, eating a high level of sodium can cause water retention which can mask the weight loss which is occurring and the disappointment this can cause, may then lead to the weight loss program being abandoned.

      The rule of thumb I usually advise for skimmed milk, is about a cup a day. Try to include it in your 1 kg of permitted dairy foods. A cup of skimmed milk weigh 245 grams and has around 86 calories.

      Coffee, tea and other drinks all count towards your recommended fluid intake. Depending on how active you or your husband are and how hot the weather is you may need to up the fluid intake. An inactive office worker in an air conditioned office will not need as much fluid as someone working hard in their garden in the heat.

      Just to manage your expectations as you are starting the diet with your husband, it is very likely that he will lose more weight than you in the Attack Phase as the Dukan Diet seems to particularly suit men. He may also lose weight faster in the Cruise Phase too. They are just built differently to us 🙁 !!

      Hope all goes well tomorrow and let me know if there is anything else I can help with.

      Amber:)

  • kim on July 24, 2011

    Hi Amber,

    I have started the Attack phase today and done everything accordingly…i think.

    I had cottage cheese for lunch with tuna and some grilled chicken pieces and for dinner i had salmon, roast chicken and cottage cheese.

    Is it ok to have cottage cheese twice in one day?

    Also, i just had the required oat bran with water but its 9pm, is this too late to have it?

    Thanks in advance.

    • Amber on July 24, 2011

      Hi kim

      You are allowed to eat cottage cheese twice in one day and there is nothing to stop you having it for every meal other than that it would get very boring. The only rule for permitted fat free dairy foods is to eat less than 1 kg per day.

      There are no rules on when you should eat your oat bran but it would probably give you more benefit if you ate this earlier in the day. The oatbran pancake does allow you to add some variety to your diet. For example you can have it sweet topped with some sweetened fat free Greek yogurt sprinkled with a tablespoon of goji berries or you could have it savory topped with fat free cottage cheese and ham or prawns or smoked salmon and chopped chives.

      Did you have breakfast?

      Best wishes

      Amber:)

  • marie on July 24, 2011

    hi Amber
    Are edam and gooda hard cheese allowed?
    Thanks
    Ps I find your website very helpful,i am starting the Dukan diet as
    of tomorrow.x

    • Amber on July 24, 2011

      Hi Marie

      Edam and Gouda cheese are not permitted although when you get to the Cruise Phase you can have 30 grams of a low fat cheese (which is less than 7% fat) as one of your two daily tolerated items.

      Hope all goes well tomorrow.

      Amber:)x

  • Manair on July 24, 2011

    Hi Amber,

    I’m about to start the Dukan Diet. I’m anemic and am taking iron pills since a couple of days. Is it ok to start off a diet rite now. Please advise

    • Amber on July 24, 2011

      Hi Manair

      You need to speak to your doctor before starting any diet.

      I hope that you’re soon feeling better.

      Amber:)

  • Susan on July 24, 2011

    Great site with some wonderful recipe ideas. Thanks!

    I can’t use artificial sweetners. I wonder if I’d be able to use agave instead? I know it means I won’t be able to lose weight as quickly, but I rarely sweeten things and can’t help but think it would make very little difference.

    • Amber on July 24, 2011

      Hi Susan

      All I can say is that the rules of the Dukan Diet don’t allow the use of agave or any other sugars. I know a lot of people slightly adapt the Dukan Diet to suit their personal circumstances, perhaps you could treat your agave as your tolerated items when you get to the Cruise Phase.

      Good luck!

      Amber:)

      • Susan on July 25, 2011

        Many thanks for the info Amber. I appreciate it. 🙂

        • Amber on July 25, 2011

          Hi Erin

          It looks as if you’ve answered your own questions and saved me a job. There are carbohydrates in fat free and sugar free dairy products due to the natural sugar that occurs in milk and this is why eating a large amount can impact on your weight loss. As well as cutting back on the dairy also try to have a reasonable level of pure proteins. Pure protein is really the powerhouse on which Dr Dukan built his diet.

          Best wishes

          Amber:)

  • Katie on July 22, 2011

    Hi Amber,

    I am on day 3 of the Attack Phase and have the urge for something crunchy, can I eat Pork Crunch? The nutrition information is as follows and is based on a 100g:

    Protein: 70.9
    Carbs: Less than 0.1
    Sat Fat: 3.9

    The bag is only 30g, I know it’s quite salty but was thinking of it as more of a treat than a daily thing. Any advice greatly appreciated!

    Your website is fantastic and has been a great source of information in the last few days!

    xx

    • Amber on July 22, 2011

      Hi Katie

      The fat content of Pork Crunch does vary from make to make but none of them are really suitable for the Dukan Diet as the Dukan Diet is a high protein, low carb, low fat diet. A lot of the misunderstanding about the Dukan Diet stems from the fact that a lot of the press liken the Dukan Diet to Atkins – one called the Dukan Diet warmed over Atkins and whilst there are similarities there are also differences and one of the main differences is in the treatment of fat – so while Pork Crunch would be OK for Atkins it isn’t OK for Dukan

      If you are looking for some crunch before you get to the Cruise Phase you could try Ham Crispies or 1/2 a raw finely sliced onion or a couple of gherkins.

      Best wishes

      Amber:)x

  • Dera on July 21, 2011

    Thanks Amber!! I will definitely keep going! I feel great, but just want to reach my goal weight along with everyone else! I just started the cruise phase; so hopefully the weight loss will kick in soon. Love your site; so very helpful!!!

    • Amber on July 21, 2011

      Hi Dera

      Let me know if you don’t start to lose weight and I’ll see what else I can think of to help. You can contact me via email using the Contact Page and this then isn’t published on the site.

      Amber:)

  • Dera on July 21, 2011

    I have been doing the attack phase for five days and have not really lost any lbs? I have followed the book to a tee and drinking tons of water. My clothes are looser, but not noticing anything on the scale?

    • Amber on July 21, 2011

      Hi Dera

      From what you’ve said you’re doing everything right. The fact that your clothes are feeling bigger is a good sign so my guess would be that the diet is working and you’ve lost fat and replaced this with water or muscle.

      There are many factors why our bodies hold onto water – it could be the timing of your monthly cycle, it could be due to eating salty food or it could be that you body is just getting used to the extra water you are drinking. You could try a PP day eating as much pure protein and as little fat free dairy as you can as this should cause your body to lose water.

      Muscle weighs heavier than fat and this is why when you just look at just body weight many athletes would be considered overweight or an exceptional few even obese yet the amount of body fat they have is well within normal ranges.

      Why not try using the tape measure as well as the bathroom scales to measure your progress.

      Stay strong!

      Amber:)

  • Stephanie on July 20, 2011

    Hi Amber..

    Thank you so much for your quick and informative responses. They are very helpful and encouraging.

    In all phases on the Dukan Diet, can you marinate beef, poultry, seafood, etc in a marinade that contains oil? If not, can you recommend something?

    This way of eating is excellent. I think I found my answer to a healthy eating life, and I’m only in the Cruise Phase. I have lost 7 lbs, I look better (no puffiness, bags gone, eyes clear), and I feel better…soooo much energy!! I don’t want to collapse into bed at 730 when I put my 3 year old to bed anymore. I love this!

    Long Live Dr. Dukan!

    xoxo

    • Amber on July 20, 2011

      Hi Stephanie

      I’m so pleased that the diet is working out so well for you.

      The sorts of things you can use as a base for a marinades are 30ml of red or white wine (a tolerated item and all the alcohol has to be cooked off), lemon juice, soy sauce or yogurt and you can then add your choice of mustard, herbs, spices, garlic and chopped onions.

      Best wishes

      Amber:)x

  • Cloudy on July 20, 2011

    Hi Amber,
    It has just come to my notice that the Dukan Diet has now got a new name the Holiday Dukan Diet, I am not sure how true this is but I tried to fillow the diet before and did well because I really liked seafood but unfortunately I fell off the wagon because it was so restrictive and I missed those little treats.
    Can you please elaborate on any changes to the diet that have not been mentioned?
    Many thanks 🙂

    • Amber on July 20, 2011

      Hi Cloudy

      Dr Dukan has adapted his diet for a UK newspaper the Daily Mail. It starts off with an Attack Phase to lose weight for your holiday and then whilst on holiday you follow an adapted Consolidation Phase to stop you putting on weight while you are away. Funniliy enough I wrote a post about this yesterday http://thedukandietsite.com/1638/how-do-i-follow-the-dukan-diet-while-on-holiday/ The post contains a link to the online newspaper article.

      What sort of treats did you miss?

      Amber:)

  • Clare on July 20, 2011

    Hi Amber, Did you say you can have rhubarb in the cruise phase I thought you couldn’t have fruit?

    • Amber on July 20, 2011

      Hi Clare

      Here is an extract of a Q & A from the online chat at http://www.dukandiet.co.uk of 1 July 2011 which explains that you can have rhubarb as one of your tolerated items on the Cruise Phase.

      Bellaqua1 : Hi there, I am now on my first day of cruise. Am I allowed to eat fruit at all? ……
      cathy: Dear Bellaqua1, welcome to the cruise phase! I am sorry but fruits are not allowed until the consolidation. However, 100 gms of no sugar added rhubarb puree are tolerated (see the list of the tolerates in the cupboard of your slimming apartment)………………………

      Best wishes

      Amber:)

    • Mary S on March 26, 2014

      Botanically rhubarb is a vegetable. Enjoy!!

  • Renee on July 20, 2011

    I have follwed the ATTACK PHASE menu plan you have on here but i cant seem to find a menu for the CRUISE PHASE

    • Amber on July 20, 2011

      Hi Renee

      There is a good reason why you can’t find a menu for the Cruise Phase – I haven’t written one!! I’ll see if I can spend a little time over the next couple of days putting together some suggestions for menus for PV days that you would then be able to use with the PP days menu in the Attack Phase to workout an eating plan for the Cruise Phase.

      Kind regards

      Amber:)

  • Bex on July 19, 2011

    Hi Amber,

    Must agree the site is great and very helpful. I started the dukan diet based on info on your site as my book had not arrived,unfortunately I did have a little philadelphia extra light in some rolled up lean pieces of ham ?! But I hope its not been too detrimental as according to projected weightloss on the uk website I was supposed to lose only 1.1kg and lost 1.8kg! 🙂 I have 2 left to lose which I have a feeeling will be hard.

    When is fruit allowed, as I can’t seem to find when?

    Many Thanks

    Bex

    • Amber on July 19, 2011

      Hi Bex

      I’m pleased that you like my site and found it helpful.

      You are allowed 1 tablespoon of goji berries on PP days and 2 on PV days and can also have rhubarb as a tolerated extra on PP days but it is an unlimited vegetable on PV days. You don’t start to add other types of fruit until you reach the Consolidation Phase but you are only allowed one piece of fruit a day.

      Amber:)

  • Cayetana Silva L. on July 18, 2011

    Hi Amber,
    I was wondering how many no fat yogurts was i allowed to have in one single day?
    you have an amazing website btw
    thank you so much

    • Amber on July 18, 2011

      Hi Cayetana Silva L.

      You have to limit the amount of fat free dairy products to 1 kg per day. If your weight loss stagnates it may be worthwhile trying to reduce this limit so that you are not eating so many carbs. Dairy products contain natural sugars that provide your body with carbohydrates.

      Thank you for your kind comment about my site,

      Best wishes

      Amber:)

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