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:)

2,005 Responses to “Home”

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  • Layla on November 15, 2015

    Hi Amber,
    I stared the dukan diet quite well, and then I cheated really bad and I kept on doing it for 4 days.
    I will go on attack again this monday

    • Amber on November 19, 2015

      Hi Layla

      See my reply to Laura above.

      Thanks

      Amber:)

  • elizabeth on November 12, 2015

    Hello, can i have cottage cheese and can I add powder milk to my coffee?

    • Amber on November 19, 2015

      Hi Elizabeth

      Yes you can have up to 2% fat cottage cheese and add normal powdered milk to your coffee.

      Kind regards

      Amber:)

  • Mary S on November 7, 2015

    Just a quick note–back to Cruise tomorrow after very rough several days. I was called this past Mon. to be told that my already very ill 87 year old mother was failing. Drove the 600 miles all in one day by myself to have a last visit; had to go back home Fri (yesterday) only to be informed that she passed about 4 hrs after I left. She didn’t get to see the results of the 50 lb weight loss that probably wouldn’t have been possible without Dukan and your wonderful advice–of all of the Dukan web sites I use yours is the best.
    Now to lose the second 50 lbs.

    • Amber on November 8, 2015

      Hi Mary

      I’m so sorry to hear of your sad loss. It is good that you were able to spend the last few days with your mother before she passed. You may not have been with her at the end but I believe that she probably made the choice to go when she did probably wanting to slip away without you there. Watching a loved one slip away is not easy and the memory of the moment can haunt you, over shadowing all the many good memories. I know it is very raw at the moment but try to hang on to the good memories.

      Take it easy over the next few weeks and don’t push yourself too hard. The second 50 lbs can wait while you allow yourself time to grieve.

      With very best wishes

      Amber:)

      • Mary S on November 17, 2015

        TY Amber for your kind thoughts. Have spent the last couple of weeks sort of coasting but back on Cruise as of today. Doing a PP day today to be followed by 5 PV as Dr D suggests for the “frail”.
        Time to switch over to celebrating life–today is my daughter’s 31st birthday (my only living child); she lives 600 miles away but we keep in touch regularly via phone and Facebook. I recommended Dukan to her but she is such a starch addict that I doubt that she is interested. Maybe someday, hopefully before she has any more health problems from her morbid obesity.
        Husband, too–can only lead by example. He is addicted to fat far more than carbs but don’t get between him and his ice cream (the richer the better). So, I will continue to make the Dukan meals for myself plus a starch for him and hope that something rubs off.

        • Amber on November 19, 2015

          Hi Mary

          I’m glad to see that you are staying positive and leading by example. If your husband is not going to give up fat could you try some Atkins meals for him that include smaller portions of carbs and more vegetables. I prefer Dukan because it is lower in fat than Atkins but a lot of people do lose weight on Atkins and it might work for him especially if you can introduce some simple changes without him noticing.

          Food can be a crutch that keeps us going through difficult times and it is hard to throw the crutch away.

          Take care

          love

          Amber:)

  • jan Singleton on October 31, 2015

    Happy Farms cheese wedges are 2% fat and 25 calories. It seems this would be allowed. True?

    • Amber on November 5, 2015

      Hi Jan

      A 19 g triangle has 2 g of fat, so this is 10.5% fat content and it therefore isn’t suitable to use.

      Sorry!

      Amber:)

  • Kelly on October 24, 2015

    Hello Ember,
    I read book The Dukan Diet says “Sugar is found in the form of lactose in yogurt and dairy products, in the form of fructose in fruit”
    For reducing boring and craving, I bought some light cheese stick, fat 4% only 2.5g, and protein13% 7g, 0% carb(very low), can I eat cheese like this?
    Thanks!
    Kelly

    • Amber on November 5, 2015

      Hi Kelly

      The 4% refers to the recommended daily percentage of fat that can be eaten when not dieting. A 21 g stick has 2.5 g of fat and this is 11.9% so it isn’t a suitable food to eat.

      Kind regards

      Amber:)

  • Laura on October 17, 2015

    Hi Amber,
    I stared the dukan diet quite well, and then I cheated really bad and I kept on doing it for 4 days.
    I will restart again this monday, hoping that I wont give up on cravings again :/

    • Amber on October 19, 2015

      Hi Laura

      You shouldn’t keep restarting the Dukan as the Attack Phase is not a healthy way of eating. On Cruise you have a better chance of beating cravings as you are allowed more foods – vegetables on PV days and two daily tolerated items.

      Best wishes

      Amber:)

  • Heba on October 12, 2015

    Hi Amber

    I would like to know if it is okay to eat Dates (like 3 or 4) during the diet? I love dates, but I wanna make sure it will not affect my diet.

    Best
    Heba

    • Amber on October 19, 2015

      Hi Heba

      Dates aren’t a permitted food on the Dukan Diet – they have a very high sugar content.

      Kind regards

      Amber:)

  • Kelly on September 26, 2015

    Hello Amber,

    I am on cruise phase, everything goes well, already lost 4 lbs. However I’m suffering constipation problem, I read your recommendations, but it doesn’t work for me. Can I eat some almond or 3-5 tbsp oat bran? And I want to find out how much fiber consuming makes this problem go away, means I will increase the amount to see the result. Does that affect my weight losing?

    Thank you!
    Kelly

    • Amber on September 27, 2015

      Hi Kelly

      My tips advise doubling the amount of oat bran, which on Cruise gives you a daily amount of 4 tablespoons plus adding a tablespoon of wheat bran as well as adding fibre by eating rhubarb abd goji berries. Nuts are not permitted but a teaspoon of linseed/flax seeds each day is. If none of my suggestions are working you really need to speak to your doctor or a pharmacist. Adding these foods can impact on weight loss due to the carbohydrates they contain.

      Best wishes

      Amber:)

      • Kelly on September 28, 2015

        Hello Amber,
        Thank you so much for replying this fast. Yes, I will try. I found black bean is very good source of protein plus non fat and low carb , most importantly it’s rich in fiber. Can I add this into my diet?
        Thank you!
        Kelly

        • Amber on September 28, 2015

          Hi Kelly

          Black beans are low in fat but they have a lot more carbs than protein so it is likely to hinder your efforts to lose weight if you include this food in your diet.

          Best wishes

          Amber:)

          • Kelly on September 28, 2015

            I get it. Thank you so much. I won’t eat black beans during first two phases. One more question about the rhubarb + goji berries, is this available in the first attack phase? Is rhubarb + ginger okay? Stew them eat them raw ? Or drink the stewed water?
            Thank you!
            Kelly

          • Amber on October 3, 2015

            Hi Kelly

            You can use rhubarb as a vegetable in Cruise it is only allowed in Attack to help with constipation. You are allowed 1 tablespoon of Goji berries in Attack and on PP days in Cruise. On PV days this increases to 2 tablespoons. On Consolidation it moves up to 3. Yes you can stew these fruits and this is probably best. I’ve never even tried to eat raw rhubarb:) Adding Ginger will be great and you can drink the cooking water but the fruits would need to be sweetened with an artificial sweetener.

            Best wishes

            Amber:)

          • Kelly on September 28, 2015

            Thank you Amber, I found answer in your link, very detail about two phases. You don’t need to reply me any more.
            Thanks again!
            Kelly

          • Mary S on November 7, 2015

            You HAVE to cook rhubarb; raw rhubarb is toxic. Was able to get a big bag of it cut up and frozen; looking forward to making a crisp (already have a Dukan topping recipe). Will let you know how it turns out.

          • Amber on November 8, 2015

            Hi Mary

            I look forward to hearing how it turns out.

            Best wishes

            Amber:)

  • Elaine on September 24, 2015

    I am on 2nd week of diet but suffering from constipation. I am taking oatbran daily with no success.

    Any suggestions please.

  • kath on September 23, 2015

    hi 🙂 just wonderin if hartley’s sugar free jelly is allowed in unlimited quantities?

    and can you really have any flavour of yoghurt as long as it’s below 7g in carbs?

    I’m 17 years old and want to lose 1 stone (14lbs). How long should I stay on the attck and cruise phase for?

    also did other people feel really tired and weak for the first few days of attack? :/

    thanks so much

    • Amber on September 25, 2015

      Hi Kath

      You are not allowed to follow the full Dukan Diet with the Attack Phase until you are 18 or over. As you are 17 you can follow the Cruise phase alternating 1 day of pure protein with 1 day of pure proteins and vegetables. You will remain in Cruise until you reach your target weight when you then move to Consolidation. The Attack Phase is very restrictive and is not suitable for a body which is still developing.

      You can have up to 3 servings of Hartley’s Sugar Free Jelly each day.

      Best wishes

      Amber:)

  • Rachel on September 21, 2015

    Hello Amber

    The information on your site is really helpful. I live in Ontario, Canada and can’t seem to find fat free Ricotta cheese. I found a light version with 3 grams of fat per 2 tbsp. Is this ok to eat on the Cruise Phase? Also wondering is sugar free fruit spread allowed?

    Thanks for your help
    Rachel

    • Amber on September 25, 2015

      Hi Rachel

      Do you know how much 2 tablespoons of the low fat Ricotta weighs in grams?

      And no sugar free fruit spread isn’t allowed because of the fruit it contains.

      Best wishes

      Amber:)

  • Laura on September 16, 2015

    Hi Amber,
    Can I drink Ginseng coffee ? or Hibiskus tea with no added sugar?
    thank you 🙂

    • Amber on September 25, 2015

      Hi Laura

      According to the information I found on Google Ginseng Coffee is a mixture of high quality coffee, precious ginseng, milk powder and sugar so this would not be allowed and Hibiscus tea is too high in carbohydrates/calories to be suitable.

  • Florence on September 16, 2015

    Hello,

    I started the Dukan diet last week on Monday. I have 12 lbs to lose. I did 3 days of attack in which I lost 2.6lbs. Now I am in the cruise phase, going 1PP/1PV, , but in 7 days, I have only lost 0.4 lbs (I fluctuated, up some, down some).

    Does this sound like a normal rate of weight loss to you, considering that I do not have to lose a huge amount to begin with? I’m getting a little discouraged…

    Also, I found my new “dessert” that tastes yummy to me, but I wonder if that might be an issue to eat? I had it only twice, yesterday on my PP day and today, on my PV day:

    3 teaspoons of skim powdered milk
    a dash of cocoa powder (unsweetened)
    half a pack of stevia
    water

    I mix everything and get a paste that reminds me of chocolate i used to eat when I was little.

    Is this a “safe” dessert for me to have? Can I have it every day?

    Thank you so much!

    • Amber on September 25, 2015

      Hi Florence

      Weight loss can be slow when you only have a few pounds to lose. 3 pounds in the first 10 days is probably about right in these circumstances. Cocoa powder isn’t a permitted food but it is allowed as a tolerated food with one teaspoon equalling one of the two tolerated foods allowed each day in Cruise. If you are struggling to lose weight it would be better to avoid using cocoa if you can.

      Best wishes

      Amber:)

  • Vanessa on September 15, 2015

    Hi Amber

    I am about to start the Consolidation Phase, I see the list of foods that I can now add, but when can I start adding a bit of fat? Not much, but just a bit like butter on the bread or olive oil in the cooking?

    I would rather sacrifice the cheese if it means I can have butter or mayonnaise in a sandwich!

    Vanessa

    • Amber on September 25, 2015

      Hi Vanessa

      If you start adding fat too quickly it will undo your tremendous achievement to reach your target weight. Your body will be fighting hard to get back the safety net it felt your fat reserves provided. The Consolidation period is a controlled period of eating intended to get your body accustomed and accepting to your new weight and this is why it is so important.

      The fact that these are foods you crave and that they are high calorie foods and are very high in fat means that you should give them a wide berth during Consolidation and a sensible approach will be needed during Stabilisation.

      Kind regards

      Amber:)

  • Peter on September 13, 2015

    No worries. I understand your explanation; it makes sense because I know one of the reasons the Dukan Diet works is because it minimizes sugars and carbs, in general, in order to prevent high levels of insulin which promote fat storage. I’ve been eating Fage 0% Plain nonfat yogurt consistently but I’d thought I’d ask!

    Thank you for your quick reply. It’s greatly appreciated.

  • Peter on September 13, 2015

    Hi Amber,

    Is it possible to eat Fage 0% nonfat fruit yogurt occasionally as a tolerated item while on the Cruise phase?

    The relevant nutritional info for such yogurt (per 5.3 0unce/ 150 gram container) is as follows:

    Calories 120 cal

    Total fat 0g 0%
    Total carbohydrates 17g 6%
    Sugars 16g
    Protein 13g 26%

    • Amber on September 13, 2015

      Hi Peter

      The problem with these fruit yogurts is that the fruit is sweetened with sugar rather than a calorie free sweetener. This really increases the carb levels so I couldn’t recommend it as a tolerated food. Sorry!

      Kind regards

      Amber:)

    • Mary S on September 16, 2015

      Peter, try to find a brand that is artificially sweetened OR buy plain and sweeten/flavor it yourself (I do both–2-3 squirts of Mio or something similar per container of plain and you’re in business).
      Don’t know where you live; if you are in the US near a Kroger or one of their affiliates they have a VERY good store brand of FF Lite Greek yogurt that comes in several really good flavors.
      Good luck.

  • Laura on August 26, 2015

    Hi Amber,
    I went on and off the diet this month and I really want to start it and keep it this time! Please help me find the will to start again and never drop it!

    • Amber on August 28, 2015

      Hi Laura

      The secret to finding out how to stick to a diet comes from finding out what is stopping you stick to the diet. Is there a certain time of day, a certain food, certain time of the month etc when you find your willpower disappearing? By understanding why you are slipping you can then try to put in place measures to mitigate this. Eg If you are always hungry at a certain time trying change meal times or find an activity to do that will take you away from food. If there is a certain food you find difficult to resist don’t have it in the house and try not to walk past it in the supermarket.

      Best wishes

      Amber:)

  • Anna on August 24, 2015

    Hi Amber,
    I have around 2 stones to lose and I did a 10 day attack to give me a great start (I know I could have done fewer days but I wanted some real success). I have not weighed myself but I can feel that I have made a great start. Now on cruise, I would like to continue with the momentum and am contemplating a 2PV/5PP rhythm. Would this be ok as long as I am not suffering from the dreaded constipation and I supplement with a sugar-free multivitamin?

    • Amber on August 25, 2015

      Hi Anna

      Sorry no – the number of PP days can’t exceed the number of PV days so you need to reduce the number of PP days.

      Kind regards

      Amber:)

  • Amelia on August 23, 2015

    Hi Amber, thank you for your quick response, I can add the crackers. How many replace the bread. From your answe I am assuming I can’t just eliminate bread/equivalents from my program regards, Amelia

    • Amber on August 23, 2015

      Hi Amelia

      It is a case of trying to introduce foods that you would eat normally once Consolidation has finished. If you won’t be eating crackers they could be left out but the foods that are introduced in Consolidation are done in a way to help control the way you eat. You still have to eat the oat bran so this would normally be one meal and the bread gives you the basis for another meal using around 150 calories before adding any filling.

      If you decide to add the crackers go for about 150 -175 calorie equivalent.

      Best wishes

      Amber:)

      • Mary S on September 6, 2015

        Very helpful for me, too, seeing as I will probably be making my own bread for Conso. Thanks.

  • Amelia on August 22, 2015

    I have just started the consolidation phase. I can be addictive to breads. Do I have to add the 2-servings of whole grain bread a day?

    • Amber on August 23, 2015

      Hi Amelia

      If bread is a problem food for you could you eat wholewheat crackers instead?

      Kind regards

      amber:)

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