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 –

UK Site –

Best wishes


2,032 Responses to “Home”

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  • Karen Flynn on May 8, 2017


    Is it possible for you to tell me if tinned Ratatouille and Flageolet Beans can be eaten in the Cruise Phase.


    • Amber on May 8, 2017

      Hi Karen

      You need to check the ingredients in the Ratatouille for forbidden ingredients such as oil, sugars. If you make your own you can make sure it only contains allowed ingredients. Flageolet beans are not allowed,

      Kind regards


  • verzuliu on March 20, 2017

    That was the best artcile about dukan diet that i was read it in the last time. Thank you!

  • mia loza sanchez on February 13, 2017

    hi i really need alot of help with the diet
    how much protein/food do i eat with each meal
    what are basic foods that i am aloud to eat in the attack phase
    how long do i do the attack phase

    • Amber on February 13, 2017

      Hi Mis

      Sorry I don’t have enough time to be able to provide this level of support.

      Best wishes


    • Mary S on May 30, 2017

      Look on the main Dukan Diet website, either the U.S. or UK versions.

  • Emmie on January 21, 2017

    Hi there,

    So I am not sure if anyone has ever heard of the yummy Islandic Skyr. It’s high protein, low carb, but I m unsure if I can use it the attack phase?

    Hope you can help,


    • Emmie on January 21, 2017

      It is very similar to quark, if that helps!

      • Amber on January 22, 2017

        Hi Emmie

        Plain Skyr is fine to have on any phase of the Dukan.

        Best wishes


      • Ros on January 27, 2017

        How about approx products as I’m lactose intolerant


        • Amber on January 28, 2017

          Hi Ros

          Dr Dukan recommends soy milk and yogurt if normal dairy can not be tolerated. If you want me to check out the suitablility of a product just ask.

          Kind regards


          • Lynn on February 9, 2017

            Hi Amber I recently was traveling and saw this “protein drink” in a drug store. Would it be suitable to fill in a no access to my Dukan approved situation?
            160 calories
            Fat 3 g (sat fat 1g)
            Total carb 5g (sugars 1g)
            Protein 30g

          • Amber on February 9, 2017

            Hi Lynn

            What size serving is it?

            Kind regards


          • Lynn on February 10, 2017

            The serving size is 11 fl oz or 325 ml. Container contains 1 serving. Thank you for the help, I travel a lot for work and need something in a pinch. I’m in the cruise phase.

          • Amber on February 10, 2017

            Hi Lynn

            As a meal replacement in an emergency it would be fine.

            Best wishes


  • tieks on January 5, 2017


    I’m 18 years, 67kg and want to loose 10 kg.
    Can I do the attack fase for 5 to seven days?


    • Amber on January 6, 2017

      Hi tieks

      Aim for 3 to 5 days – the best impact is usually in the first few days.

      Kind regards


  • Edu on November 22, 2016

    Hello Amber

    My girlfriend and I started the diet tuesday 8th of November, we are feeling bad reading people loosing 5 kilos in some days. We did 4 days attack and been nearly 2 weeks in cruise, we lost only 2 kilos! We really love cooking and I think there is something we are doing wrong, we are following all the steps and respecting the tolerates, eating good fish, good chicken, meat….I have to admit that we lost a lot of volume, I guess it’s water, but the scale does not go down!
    Please some help, thanks a lot !

    • Amber on November 23, 2016

      Hi Edu

      The Dukan has different results for different people as everyone comes to the Dukan with different circumstance. Those who have a lot of weight to lose and who have been eating unwisely usually lose the most in the early stages. I would take heart from the fact that you have lost volume rather than weight as you loss is unlikely to be just water loss as water is very heavy. I’d recommend to hang in there for another couple of weeks and see how things work out.

      Best wishes


    • Vegie girl on February 4, 2017

      Hi Amber,

      Could you tell me if any king of juice is allowed on Dukan and if so, what type and in which phase?

      I would like to take a liquid multi-vitamin but would prefer to mix it with a drink of some sort.

      Any suggestions would be great, thanks.

      • Amber on February 5, 2017

        Hi Vegie Girl

        On PV days you can have vegetable juice made form any of the allowed vegetables, other than that no juice is allowed.

        Does it mix with milk?

        Kind regards


        • Vegie girl on February 6, 2017

          Thanks for getting back to me Amber. I really am appreciating your site.

          Unfortunately I’m not much of a milk drinker, but the vegie juice is interesting.

          Do you know of such a juice I could buy? I don’t have a juicer.

          • Amber on February 6, 2017

            Hi Vegie girl

            V8 by Campbells is Ok to use.

            Best wishes


  • Chrystalla on November 15, 2016

    What I find difficult in the Dukan diet is finding something for breakfast everyday. I find it very limited. are berries allowed in the attack phase? or even the cruise phase. I miss fruit when I follow this diet.

    • Amber on November 15, 2016

      Hi Chrystalla

      As you miss fruit you may find it easier to follow the Dukan Diet 2 as you can eat fruit 5 days out of 7. Apart from goji berries and rhubarb fruit is off limits on the Dukan Diet.

      Best wishes


  • Angie on October 3, 2016

    Hi Amber please help!

    I started the attack phase on Monday, 26 September 2016 and finished my attack phase on saturday.
    I don’t have a lot of weight to lose but I just want to feel good about myself again regarding my body.
    My starting weight was 55 kgs on monday and then up until thursday I was losing weight (51.2 kgs) but after thursday I saw I started gaining weight again? it was a little, 51.4, 51.7 and now 52kgs again.
    The only thing that I did differently was that on thursday I started working out instead of just walking the 20 minutes I usually do.
    So since, I wasn’t losing anymore weight, i went on the cruise phase on sunday 2nd october.
    I did exercise every day, thursday was workout, friday walking, saturday, workout and sunday walking.
    And for some reason, I’m not losing weight in my thighs at all, i notice on my stomach though.
    I tried on a pair of shorts on the first day of the diet and they were tight, but on wednesday they fit a little better but today, they are back to how they were on the first day of the diet.

    After researching, I found it could be water retention especially because my period started on the first day of the cruise phase but I feel like there is more to it?

    Please help…

    • Amber on October 16, 2016

      Hi Angie

      As you don’t have a lot of weight to lose you may have been on the Attack Phase for longer than recommended.

      Our body weight fluctuates through the day and day by day. Hormones can have a very big part ot play in this. Unfortunately you can’t dictate where you will lose weight or where you will retain water.



  • Lian on October 1, 2016

    Hi Amber. Just about to start the Dukan. I live in NZ and the only lean bacon I can find has 0.6g sugar per 100g. Is this ok or would you steal clear?

    • Amber on October 16, 2016

      Hi Lian

      I’d have this as an occasional treat rather than as a main stay protein.



  • Georgy on September 19, 2016


    every how many hours/days do you answer messages?
    I started my day with half a slice of bread and 1 spoon of almond butter ( the thing i miss the most is almonds, nuts. walnuts and almond butter:-(

    I would like to know if , having eaten half a slice of Ezekiel bread and 1 tea spoon of almond butter – I can now go back to all protein or protein b=veggie only – or my day will not a slimming day because of the half a slice of bread…

    meaningif just for this little cheat it would be useless to do a all protein day , and I migth as well have the 2 slices of bread…


    • Amber on October 16, 2016

      Hi Georgy

      I try to get to answer questions every couple of days but haven’t been able to do this for a while due to personal circumstances.

      It is also best to minimse the damage – eating 2 slices is worse than 1/2 of one.



  • zuzu on February 27, 2016

    Hi Amber ,
    i do struggle to find a fat free yogurt has carb 7 gr or less . i prefer organic ones without ant pectin or sickening agent . I have been using Seven Stars ( here is the link)
    for the greek yogurt i am using Wallaby non fat

    when i eat them i only use 1/2 serving size suggested.

    I also find this drink at my gym , i really enjoy wanted to check with you if its okay to drink this. Please see the link below for the nutritional info.

    one last question can i add 1/4 cup textured protein to my yogurt for breakfast with fruit extract and stevia….

    FYI i am on the cruise phase .

    • Amber on March 6, 2016

      Hi zuzu

      Both yogurts are fine. It is 7 g of carbs per 100 g.

      I wouldn’t recommend using this drink in view of the carbs it contains.

      What type of textured protein are you using. I’m confused by your reference to fruit extract as no fruit is allowed on the Dukan other than rhubarb and goji berries.

      Kind regards


      • MoscowJoe on April 18, 2016

        Hi Amber,

        You refer to the energy drink as having too many carbs but looking at the label, the total amount is less than 1% so below the allowed 7%. Is there another reason for considering this drink “not allowed”?

        Thanks in advance

    • Georgy on September 20, 2016

      Is amber answering to posts frequently?

      • Amber on October 16, 2016

        Hi Georgy

        My personal circumstances have prevented me answering questions for a while. I’m hoping things have settled down again. I like to try to answer questions every couple of days.



  • Amy on February 26, 2016

    hi Amber, long time
    i have gained my weight by 9kgs, want to loose this weight. right now im 76kgs wants to get back to 67kgs again. please advive me:
    1) whether to start with traditional dukan diet or 7staircase of dukan diet

    2)no. of attack phase i need to do?? im 76kgs 5’4” in height need to go back to 67kgs.
    Tell me one more thing attack phase is also done in 7staircase of dukan diet??

    3)Im in Australia right now for my higher studies, but one problem is i cant not eat non veg frequently as my landlord does not allow to eat or bring to home?? so can i start with vegetarian diet, whereas earler i did non veg traditional dukan diet 1 year back in which i lost around 23kgs.
    Please suggest me this, and will this vegetarian diet will help me to loose 9kgs of weight with average speed??

    Thanx Amber

    • Amber on February 26, 2016

      Hi Amy

      My suggestion would be to start with a 3 day Attack Phase, 2 weeks of Cruise and then move to the Dukan 2. There is no reason why you should not follow the vegetarian version and with the fruit and cheese which is added in Dukan 2 you may be easier to find food to eat at home. Provided you follow the rules sensibly you will lose weight.

      Best wishes


      • Amy on February 28, 2016

        thank u soo much amber.
        wil get back to u if needed ur assistance further

  • Maite on February 25, 2016

    Hi! I’m a girl from Belgium and i just started the Dukan diet 4 days ago. Already lost 5kg! I just have a question about a subsitute for pasta. Because i’m quite the pasta-freak (i’m italian), i already tried the shirataki noodles but i don’t really like them. Recently a friend of mine showed me ‘Smart Pasta’. It contains water, Konjac flour and calciumhydroxide.
    For 100g it contains 30kJ/7kcal, 0g fat, 0g carbohydrates, 3,5g fibers and 0,1g proteins. Can i eat this in de cruise phase?

    • Amber on February 26, 2016

      Hi Maite

      This is fine to use.


  • Nina on January 17, 2016

    Hey Amber,
    I cheated bad this weekend and I ate a lot out of order.
    I really want to get back on track this monday, I know it soumds cheesy to starr a diet on mondays, but I can count the days better doing so.
    I really hope I make it.
    Wish me good luck. 😘😘

    • Amber on February 6, 2016

      Hope you stayed on track!

      Best wishes


  • Marie Claire on January 1, 2016

    Hey Amber,
    I’m baxk to Dukan again after some serious stumbling; started eating a little out of order since it was the holiday season. So I’ll start again this monday with the only goal in my mind, to change sth in myself. Wish me goodluck in my decision.
    Hugs, Marie.

    • Amber on January 3, 2016

      Lots of hugs and best wishes

      Good Luck


  • Mary S on December 16, 2015

    P.S. Sudden inspiration while looking through your recipes–thinking that my cream cheese/turkey bacon sauce (made w/ minimal added milk) would be very good as a spread on your Caramelized Onion Scones. Must try!

    • Amber on December 20, 2015

      Hi Mary

      Let me know how you get on.

      Best wishes


  • Mary S on December 16, 2015

    Back to Dukan again after some serious stumbling; started eating too many carbs and stopped losing (maintained well but I’m just too far from goal to stay where I am plus need to continue w/ health improvements). Adjusting well to mother’s passing so time to get busy!
    Hoping to lose another 20 lbs by Easter; starting w/ the 2PP/5PV “frail” (major pain issues again) rhythm and will see how that goes.
    Came up w/ a very tasty sauce tonight to moisten a too dry and bland vegetarian sausage patty that I had invented a while back and then froze (would also be good w/ chicken). I had a partial block (about 6 oz) of fat free cream cheese that I wanted to use up and had just bought some turkey bacon–diced up maybe 3 slices of the bacon, nuked it in a bowl until it started to crisp, then added the cheese (had left it out for about an hour to soften) in chunks than tossed in a little milk. Nuked again for about 30 secs at a time until all blended together into a thick sauce. Should have added some herbs; will do that next time. Excellent; just what I needed to top off my PP dinner.
    Thanks again for all that you do for us; have an excellent Christmas.

    • Amber on December 20, 2015

      Hi Mary

      That sounds really tasty! Hope you have a lovely Christmas too.

      Very best wishes


  • Heba on December 4, 2015

    Hi Amber

    I would like to know if taking B12 supplement would cause the stability of weight? My weight has not changed in the last 4 days. I feel disappointed and I would like to know why and how can I keep losing weights,


    • Amber on December 14, 2015

      Hi Heba

      Why are you taking the supplement? Is it for medical reasons or as an aid to lose weight?

      Kind regards


  • jake on November 23, 2015

    ok, can “bolero” instant fruit flavored drink be considered the water part of the diet. it’s sugar and carb free and tastes awesome. again, i’ve got a bad feeling about your response. and what about a desert that has 0 sugars and 0 carbs, just sweetener. maybe a frozen type of product. i think i’ve seen something like that before when i was failing miserably on the adkins. i can handle the chicken and weird noodles with ease but i really start craving something sweet afterwards so i drink alot of this really sweet tasting bolero juice. maybe i’ll freeze the juice and make my own popsicles. i’m a genious…maybe.

    • Amber on November 23, 2015

      Hi Jake

      Bolero has just under 5 calories per serving so it doesn’t meet Dr Dukan’s guidelines of up to 1 calorie per serving. The problem with drinking a lot of this product is that you are not changing your dependency on sweet foods. Try to drink a little more water and a little less Bolero.

      Best wishes


  • Laura on November 19, 2015

    Hi Amber,
    I’ve been restarting the dukan diet too often recenly, every momday. I start on mondays and on wednesdays I cheat bad until next monday. I keep on falling on and off tracks, and I really dont know how to get out of this.
    Help please, I’m desperate

    • Amber on November 19, 2015

      Hi Laura

      You need to break the cycle and the 7 Steps/Dukan Diet 2 might help with this as you add new foods each day but changing the diet you follow will not be the magic bullet you are looking for if you are overeating because of an emotional disorder.

      Best wishes


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