How To Lose Weight Following The Dukan Diet Rules
The Dukan diet has 4 phases, each of them containing strictly (but simple) rules to help you lose weight fast and keep it off. Living by the Dukan diet rules can definitely help you to transform your lifestyle into a healthy one.
So let’s see what are these simple rules to a skinnier you.
Dukan Diet Rules
Below are the 4 phases with the Dukan diet rules to follow for rapid weight loss.
1. Attack Phase
The first and most aggressive phase (you can lose even more than 2 pounds a day) of the Dukan diet lasts up to 10 days, depending on the number of pounds you need to get rid of.
Here is how to think and schedule your attack phase:
Stay 1-2 days on the attack phase if you have less than 10 pounds to lose.
Stay 3-4 days on the attack phase if you want to lose anywhere between 10 and 20 pounds.
Stay 5-6 days on the attack phase if you need to lose anywhere between 20 and 40 pounds.
Stay 7-8 days on the attack phase if you have more than 40 pounds to lose.
Staying 9 or 10 days on the attack phase is not recommended without the doctor’s advice and supervision.
Attack Phase Rules
Here are the main Dukan diet rules for the attack phase:
1. You MUST drink at least 1.5 liters of water every day of the program to avoid overworking your kidneys and dehydration. The Dukan Diet is a high protein diet, so protecting your kidneys is very important.
2. You MUST incorporate 1.5 tbsp of oat bran per day. I like to mix oat bran with no-fat yogurt, but you can eat it in any form you like.
3. You MUST walk for about 20 minutes daily. This is the only workout required and recommended by the Dukan Diet’s author.
4. If after the first 5 days you are not seeing any further weight loss proceed to Phase 2 even if you planned your attack for longer.
5. You can eat as much as you want as long as it is on the allowed foods list:
- Lean beef, veal, or rabbit;
- Chicken and turkey without skin or the outside part of the wings (which is too fatty);
- Lean ham;
- Beef, veal, or chicken liver;
- Any fish (except canned in oil or sauce);
- Shellfish and crustaceans;
- Up to 2 eggs per day and unlimited egg whites, but watch the yolks if you have high cholesterol;
- Low fat (below 5% fat) or no-fat dairy products;
- Sweeteners (except fructose based), herbs, vinegar, garlic, mustard, sugar-free natural ketchup (in moderation), onion (as a spice), lemon juice (as a spice, not for drinking) and any other spices;
- Sugar-free chewing gum.
2. Cruise Phase
The second phase of the Dukan Diet lasts as much as it needs for you to reach your desired weight. It could last a week, a month, or a few months, depending on your weight loss goal.
Here are the Dukan Diet rules for the second phase:
1. You MUST increase the oat bran intake to 2 tbsp per day.
2. You MUST increase your exercise to 30 minutes of brisk walking daily.
3. You MUST alternate one day with foods only from the first phase, with one day with foods from the first phase + vegetables from this list:
- Artichoke;
- Asparagus;
- Aubergine;
- Beetroot (in moderation);
- Broccoli;
- Brussel sprouts;
- Cabbage;
- Carrots (in moderation);
- Cauliflower;
- Celery;
- Chicory;
- Courgette;
- Cucumber;
- Fennel;
- French beans;
- Leeks;
- Mushrooms;
- Onion;
- Peppers;
- Pumpkin;
- Radish;
- Salad leaves;
- Sorrel;
- Soya beans;
- Spinach;
- Swede;
- Swiss chard;
- Tomatoes;
- Turnip.
NOTES
1. Alcohol is forbidden during the first and second phases.
2. Coffee and tea are allowed during any phase of the Dukan Diet but without added sugar. Also, you can add skimmed milk to your coffee if you want, but nothing else.
3. Here is the complete list of the foods allowed during each phase of the Dukan Diet.
3. Consolidation Phase
This is the moment when you reached your desired weight. Now you can eat whatever you want (YES, anything) thanks to the celebration meals, but to avoid gaining the weight back, you need to precisely follow these rules:
1. For every pound you lost, you need to be on this phase for 5 days. So 10 pounds lost means you need to be on the Consolidation phase for 50 days.
2. You should eat at least one fruit every day; you can eat any kind of fruit, except bananas, dried fruits, and cherries.
3. You can eat 2 slices of wholegrain bread a day.
4. You can add up to 40 grams of cheese to your diet each day (just avoid goat cheeses, Roquefort, and Camembert).
5. You are allowed to eat 2 portions (220 grams each) of starchy products a week. You can choose between pasta (cooked al dente), whole grain rice, lentils, or beans. Avoid potatoes and white rice.
6. Once a week you can have some lean pork or lamb.
7. You must have one day of pure protein every week (eat only the foods allowed in the Attack phase). It is recommended to choose a Thursday, but you can choose another day of the week if this doesn’t fit your schedule.
8. Two times a week you can have celebration meals, which means you can eat anything, from pizza or french fries to ice cream and chocolate cake. But there are some rules you need to follow:
- Limit to a single, normal serving. Nothing more!
- There should be at least one day difference between celebration meals.
- A celebration meal means you really need to enjoy the tastes, not to rush yourself.
- If it’s possible, try to prepare the celebration meals yourself, at home.
4. Stabilization Phase
This phase contains a set of rules for life, that will help you keep the weight off and live a healthy lifestyle.
Here are the 3 Dukan diet rules for life:
1. Stick to a pure protein day per week.
2. Eat 1-2 tbsp of oat bran daily to avoid cravings.
3. Stay active and walk for at least 30 minutes every day. If you don’t have time (which is really hard to believe), just stay active during the day using the stairs instead of the lift, or walking instead of driving short distances.
If you gain a few pounds, don’t wait until you gain a few more. Get back on track by having 2 pure protein days (only foods from the Attack phase) a week.
Try these 4 totally tasty Dukan diet recipes.
If you consider the Dukan diet rules too restrictive and think you’ll not gonna reach the last phase, you can find here a more simple and accessible program to lose weight fast. Just give it a try!
Illustrative image
Found the pic “week 1 – week 6” on instagram and it was 20 weeks, not 6!!
What if the attack phase took all the weight off you were trying to lose? Do you skip the cruise and go to consolidation?
That’s OK. Just make sure you don’t skip the last phase where you maintain your weight.
I usually take two gummy vitamins in the morning-can I still do such? Also, can you have mayo?
Can you drink coffee?
Can you use sweet n low?
yes you can drink coffee . No added sugar .
This is much like the Atkins Diet, whereby depleting your glucose and get your body to live off of keytones. These type diets work very well for rapid weight loss but you cannot cheat at all because it throws your body back in to the glucose mode and it will cost you several days progress. After you’ve lost your weight, consider eating a more natural Paleo (see paleo diet) type foods.
Hi all, I am 62 years old and have been following the Dukan Diet for several years now. I initially lost 23 lbs and over the past few years have been able to keep it off following this diet. Yes I have cheated but I don’t let myself gain too much before I hop back on it. If you go to the Dukan Diet website you can answer some lifestyle questions and they will give you a timeframe for each phase. Quite simple really. They also have recipes so you can enjoy some sweet as well as savory meals. I also purchased the book because it has all the information along with quite a few recipes. A staple to have around (at home and at work) in order to avoid sauces, etc is 5 tbsp balsamic vinegar, 1 tsp olive oil, 1 tbsp ground mustard (the recipe is in the book). I use this for salad dressings as well as something to dip my meat in. I hope this is helpful. Let me know if you have any further questions.
Does anyone know if it’s best to alternate proteins at meals?
I second Vicky! For the exercise, is it time specific as in you can only go on a 20 minute walk and then phase 2 a 30 minute walk?
You don’t need all these ridiculous “rules!” Just keep your carb intake to 20g or less, stay hydrated, and you’ll lose all the weight you desire. As you zero in on your ideal weight, you can increase your carb intake. And then that’s the diet you do for life.
And for those looking for a no exercise weight loss and lifestyle- why even bother? Staying active is not just about weight, it’s important for physical and mental health overall. That’s about living not dieting.
I am vegetaria then what should i eat during these three phases except of nn vegetarian foods.
This is basically SOUTH BEACH diet , and ATKINS.
Can i do a little more exercise to get better results and overall body?
I notice the moderators are not giving us the answers we seek??
Can you use Stevia? Can you drink unsweetened vanilla Silk 30 calories per serving in place of milk in your coffee?
Yes. Just be careful with the stevia. Some people experience adverse GI upset.
Why should you not eat bananas?
They are high on the glycemic index which means they are high in sugar content. When you eat too much sugar the body stores it as fat.
You CAN eat bananas but they are high in fructose which is sugar. Broken down, you’re eating glucose. It’s fuel for your brain and body, but too much gets stored away and that eventually becomes fat. There’s a whole metabolic pathway that you can read about, but that’s the TL;DR version.
So, you can only eat very little banana and then you’re not maximizing satiety. Try eating low fructose/high fiber fruits and vegetables. You can eat more of them without over doing your carb intake.
So how much weight has everyone lost and how long did it take?
my mom is doing this diet. So far she is down 10 lbs in 3 weeks. The first week she lost 5 and over the last 2 weeks has lost another 5.
Some of there look like fake pictures
Well if u think that, then try the diet then let me know.
I am not a big fan of water. Is it okay to drink sugar free water like propel, sobe life water, vitamin water zero, or am i able to flavor my water with a cucumbers and lemon. or is none of that recommended
Watch the ingredients in “flavored waters” a friend of mine ended up in the hospital from it.
Do we only eat the items listed in Phase 1 & nothing else? As in, we don’t consume any veggies during this time & we just eat meat for every meal with nothing?
I’m wondering the same thing. If we can only have lean proteins and nothing else for phase 1, how are we supposed to consume the oat bran? it mentions it with yogurt, but is that ok for phase 1?? Cause I love a light healthy smoothie for breakfast that I add flax seed to, I wonder if that’s ok???
Yes. In phase one you eat protein only for the amount of time specified.
No vegetables, no fruits … Just protein.
Yes only what’s on the phase 1 list, meat, eggs, low fat/non fat dairy!
The four pictures on the cover does not look like the same people’s before and after pic. This diet sounds good. A lot of the food that’s being share comes from recipes for diabetics. Not sure what the angle is.
What are your thoughts about doing this plan while breastfeeding?
My mother is a gynecologist and she recommends a eating a healthy and normal diet after and during pregnancy because there is a chance that sudden changes may affect the body and milk production. Stay healthy 😉
I wouldn’t do it without a dr support to begin with being it seems like you would be starving your body. You need extra calories if your breastfeeding because like pregnancy you are still eating for both of you just choose a healthier meal plan & see a dietitian that can help you loose weight while breastfeeding.
Never do any kind of crazy weightloss diet when you breastfeed! I am an RN and care for premature babies! All babies need good nutrition from every food group when their moms are nursing them! And so do their mothers!????❤️
Emily…do not do the Dukan while breastfeeding. You need proper nutrition to nurse. However, in the meantime you can do the 21 day fix. You eat food from all the food groups in normal portion sizes and exercise half hour a day. To save yourself money just look up appropriate portion sizes on google. Then do half hour min of exercise you enjoy everyday. It will work well.
I would ask an Ob/Gyn what his or her thoughts are on it, not a diet website!
This diet sounds good except low fat and no fat yogurt are not good for you, because of the fact that they add a lot of sweeteners to make it taste good after they took out all the fat.
It’s all about the brand you choose. Read the labels. I eat Fage zero fat plain greek yogurt that has no added sugars or sweetners. 23 grams of protein per 1 cup serving!
Chobani has a 100 calorie greek yougurt.?
What does everyone eat for breakfast for this diet??
PHASE 1: Stay 1-2 days on the attack phase if you have less than 10 pounds to lose.
Stay 3-4 days on the attack phase if you want to lose anywhere between 10 and 20 pounds.
Stay 5-6 days on the attack phase if you need to lose anywhere between 20 and 40 pounds.
Stay 7-8 days on the attack phase if you have more than 40 pounds to lose.
Staying 9 or 10 days on the attack phase is not recommended without doctor’s advice and supervision.
PHASE 2: Stay on phase 2 until you reach your goal weight.
PHASE 3: stay on this phase for 5 days to every 10lbs you lose in Phase 2. So if you lose 20lbs in phase 2, stay on phase 3 for 100 days.
PHASE 4: is how to maintain keeping the weight off for life.
That’s when I have my oat bran mixed in my yogurt
Is it ok to use Himalayan pink salt and pepper with a little fresh garlic to flavor my proteins?
I’m allergic to oats. Us there a substitute?
Wheat bran, rice bran or rolled oats those are the substitutesame I found.
You can skip it. I hated oat bran and so i just didnt follow that rule. It didnt seem to affect my weightloss
What brand of oat bran do you recommend?
Wheat bran, rice bran and rolled oats is what I found used as a substitute.
I wonder, can you use steel cut oats?
Can a dieter continue to run if they are a runner?
I’m severely allergic to oats and soy. What kind of fiber can I use instead of oat bran fiber?
Go for psyllium husk.
Wheat bran, rice bran and rolled oats are the substitutes I found.
I have been on this for 2 days now and have a headache. Is that normal?
Increase your water intake and drink a cup of coffee or tea with caffeine. Most importantly keep yourself hydrated. Just the slightest increase in physical activity can deplete your fluid balance.
It is because of no carbs. It will pass. I get headaches when I stop eating carbs
If you’re used to eating lots of sweets or sugary drinks, then yes
I think it’s detox
The second stage is one day of protein and the other days are protein and vegetables. Can we drink almond milk?
I wonder what the carbon count is on almond milk
For the morning coffee can I used honey? I planning to follow your diet I’m over 50 and Is hard to loss weight
honey will raise your blood sugar use stevia instead
Could someone post a picture of the oat bran they use please?
What about vegetarians or vegans.
I plan to start tomorrow. My question is: I have a very physical job. Lots of climbing stairs, lifting, and constantly standing, should I still walk on the days that I work or only on days off?
Hi mark this is Masooma, I wanted to ask you is it ok to use himalayan pink salt to cook our lean meat in phase one
I am a vegetarian will this work for me
Can I take multi vitamins on this diet?
What about fat free half & half? Also I don’t use EVOO, I use coconut & avocado oil. Are these acceptable? EVOO can become toxic at high heat levels. Thanks.
What is fat free half & half?
Yes, those oils can be used for cooking, but limit them to no more than a teaspoon per day.
Just to be clear, the first phase would just be those meats you’re eating? Nothing else with it?
No, there are more food products than meat: fat free dairy products, goji berries, eggs etc. The complete food list is here: https://fitneass.com/dukan-diet-food-list/
Soy intolerante al gluten asi que no puedo consumir avena me puede decir con que la puedo reemplazar gracias!!!
Can you just drink protein shakes to replace the protein intake in phase one?
No. If you replace your meals with protein shakes, what do you eat in that day?! Don’t do that!
Hi what about people who are nursing, is it safe?
No, Aaron, it’s not safe. Your child is more precious than your physical appearance, right? So don’t take him/her the vitamins and mineral needed. Because this is what happens in the first phase of the Dukan diet…you won’t get all those minerals and vitamins from fruits and veggies.
I understand cutting out bananas, but why cherries? They have a low glycemic index.
Yes, but they’re sweet too. You have to cut all the sweets. This is a protein based diet…
I need to lose between 20-30 lbs. and I’m starting your program in 2 days. How do I keep from having “the extra skin flab” from losing weight when all I’m doing is walking?
The skin’s elasticity will do that by itself if you’re young. If you’re over 40…it may be difficult, but it can be done.
Also, when you’re on the last phase, you can return to your regular workout routine which may help with the skin’s elasticity.
I cannot consume any dairy products. What would be a suitable substitution for all the dairy recommended?
You can drink soy milk instead.
Are you allowed to do any additional exercise besides walking during Phase 2?
It is recommended to stick to the walking only. But if you really want to add something more, you can try and see how you’ll feel. If you feel too exhausted, stop it right away. If not, it means that your body is strong enough…
I am a diabetic and have high cholesterol, would this be safe for me
No, you should not try any diet before asking your doctor’s advice. Please, don’t risk your overall health condition for your aesthetics.
Always consult with your doctor; he/she always knows better what’s best for you than any other nutritionist or fitness trainer.
Could a pregnant person follow this program in moderation??
No. Please don’t try this diet (you shouldn’t try any kind of diet) when you’re pregnant. You can easily follow it after delivery, but under no circumstance before it.
What about nuts? Almond milk?
No nuts. Only low fat (preferably fat free) milk.
What if you are allergic to dairy?
You can drink say milk, but that’s it. Your “dairy products” will be limited to soy milk only.
My grand dather is 14 is it ok,
For her age.
I guess at that age you should help her eat healthy, not to force her to follow a very strict diet, such as the Dukan Diet.
So the answer is no, she should learn to eat healthy, not to follow a strict diet. 🙂
My former employer told me about this plan. I was going to do it with her except I had just found out I was pregnant with my daughter, I ended up gaining 40 pounds and she lost 57 in 7 months! She looks great! Finally, I get to try this.
Good luck! Let us know how this worked for you. 🙂
Are there no veggies allowed during Phase 1?
You got it right Heather, no veggies and no fruits during the first phase.
Also, is honey an approved sweetener?
No, Jennifer, honey is not allowed on The Dukan Diet.
Are you allowed to use EVOO to roast veggies during the second phase? Or is oil of any kind restricted?
Starting from the second phase you can use a teaspoon of olive oil per day to cook you meals.
Here is the complete list with foods for The Dukan Diet: https://fitneass.com/dukan-diet-food-list/
This is a great diet but you really need to read the book to fully understand the hows and whys of this diet and not just go off what you read here or elsewhere online.
Agree. You should read the book (link on Amazon: http://amzn.to/1WzSDOW) if you want to learn how it works, why it works and all other theoretical things about this diet. But here is what you really need in practice. 🙂
When you say Oat Bran , that’s Oat Bran Cereal?
Oat bran should look similar to the picture from here: http://amzn.to/25H8BMe
Flakes made from oat bran are not allowed.
Just to be clear, phase 2, you alternate 1 day protein only one day Protein Plus vegetable correct?
Correct, Sharon.
Just learning about this. What type of oat bran?? Thanks
Just simple, normal oat bran… Here is a cheap one: http://amzn.to/1WAd9ii
How can you mix oat bran with non fat yogart in the attract phase if it is not alloed
Of course it is allowed 🙂
Does it really works? I’m curious. And another thing. Is this diet allowed for all ages? I’m 17 years old and I want to lose 20 lbs at first sight. Is it required for me?
Anyone can follow the diet as long as you follow the rules!
Um about the oat bran you just eat it non cooked right?
Right. I used to eat oat bran mixed with non fat yogurt.
Hello, I was just wondering if this diet would affect me physically if I go to the gym frequently and do cardio and weights (not too heavy) to tone up.
Also, is there a substitute that I can use instead of oat bran?
Hi Adya,
I guess you can try one or two days and see how you feel. It is not recommended any other activity than walking during the attack phase because of the lack of nutrients in this diet.
No, there’s no substitute for oat bran.
Hi mark! Where can I get oat bran at? What section of the store will this be?
Hi Megan,
I guess you’ll find oat bran in any major market in your country. It should be at the section with flours.
Here you can buy it from Amazon: http://amzn.to/1VVllcN
Hi Mark! Im curious at trying this diet. Is Whey Protein (usually I mix it with skim milk) allowed at all? It would really help with the sweet cravings…
It is not recommended any kind of protein powder during the Dukan Diet, because protein powder is not real food. But since it’s a protein based diet, I, personally, don’t see why you should avoid protein powder.
If you’re gonna do it, do it on your risk. (Also, don’t forget to let us know if it worked.)
wait so u can only eat meat on the first phase?!
Yes, the main food is meat, but you can also eat fat-free dairy products and eggs.
What if you’re a vegetarian..?
Hi Mark
Is beef jerkey ok on any phase?
Yes, beef jerkey is ok, just make sure is not too salty.
Are these three meals a day and what are the portions if any?
Hi Simone,
You can eat as much as you need from the foods allowed.
I’m a little confused for phase 2,, no fruits but tomatoes and cucumbers are OK but no squash or zuchinni?
Are avocado’s and salsa OK on phase 2?
No. Fruits are not allowed in the second phase.
I lost 5 pounds my first week, but it says staying on stage 1 for longer than 10 days is not recommended but for me to lose the 40+ pounds I want to lose it would require me to be on it for longer at losing 5 pounds a week. Any suggestions?
Hi Jennifer,
You will lose weight in the second phase too, don’t worry; but it would be much slower.
You need to consider that you gained 40+ pounds in way more than 2 weeks. So why do you want to lose that weight in such a short period of time. This is not possible.
That’s why the second phase of this diet lasts until you reach your desire weight; it can be 3 weeks, 3 months or even an year. It all depends on the amount of fat you have to burn…
CAn you give me an idea week menu looks like?
I am a regular athlete and I was wanting to loose some weight, but my problem is that I am doing Track right now and I am worried the lack of energy you talked about will affect my abilities in my events. So you recommend this diet for athletes?
Hi Jessica,
No, you should not follow this diet if you’re a really active person and your lifestyle depends of it.
Hi Mark, today I started the phase 2, and so far I’m so comfortable with this diet plan. Can I add parsley and organic wheat grass?
Hi Lee,
Yes, starting from the phase 2 you can eat almost any kind of green vegetables.
By the way, how much weight did you lost so far? 🙂
I have lost 6 pounds.
Great to hear that! Keep it losing 🙂
Hej im on attack phase 2 day on Monday I was 68kg today I wakeup and I’m 67.5kg
I have a few more questions……
Can we eat fat free Greek yogurt? Plain fat free yogurt is hard to find.
Is walking more 20 minutes on stage 1 Ok?
Is salt OK to use on the eggs?
You can eat any kind of yogurt as long as it is fat free.
It is recommended to walk only 20 minutes in the first phase because of the lack of energy you might experience. But if you’re not feeling too tired, you can walk more. I even walked up to one hour some days. It really depends on how you feel 🙂
Salt is ok as long as it is used as a condiment (just a little).
Thank you for your quick responses! They are very helpful!
Can we take multivitamins?
Yes, you can take multivitamins. In fact, this is recommended by the Dr. Dukan:
“Nothing is mandatory, but we do recommend everyone takes a multivitamin. Make sure you are eating a variety of vegetables on PV days (proteins + vegetables) to keep yourself nourished.”
Can we have Fat Free flavored Coffee Creamer???
Yes, you can.
How are we supposed to prepare the foods. Olive oil, coconut oil, or is everything to be steamed?
Hi Kristy,
Steamed, boiled or cooked without any kind of oil are the recommended methods.
What is a good brand of the oat bran and where can you get it?
I don’t think the brand of the oat bran is really important. Here is a great option: http://amzn.to/1qFNIyN
Can you participate in this diet if you are a nursing mom needing to loose 40/60lbs?
NO. I really advice you to avoid this kind of drastic diets while nursing. The Dr. Dukan, the inventor of this diet says it’s possible to follow this diet with small adjustments and lose weight after delivery. But I strongly advice you the contrary.
Losing 40 lbs means you’ll be at least 2-3 months on the first 2 phases, which don’t contain fruits at all. Do you think this is a wise move for a nursing mom? I don’t think so. 🙂
If you really want to do this, I’m not going to support you in this; I’m sorry. You can search online and can find the adjustments you need to make to lose weight with the Dukan Diet as a nursing mom.
Thank you for your honestly and quick response! I guess 10dats no fruit is a lil extreme.
I want to make sure, fruits are never allowed during any phase, is that right?
Fruits are forbidden in the first and the second phase only.
Is stevia in the raw ok to use in coffee?
Yes, stevia is ok.
Hi my husband and I have started this diet I think we have been doing phase two wrong should we start the attack phase again I lost 8 pounds that week but when I started the next phase I put two pounds back on and I’m not losing any more. We have been eat I g veggie and protein. And one day a week all protein.
Hi Dee,
You’re doing it wrong. In the second phase you need to eat one day protein only, one day protein + veggies. That’s 4 days per week eating only protein, and 3 days per week eating protein + veggies. Then the next week switch.
So you need to alternate a protein day with a protein + veggies day.
You don’t have to start over the first phase. Continue with the second one but be careful to stick to the rules. In the second phase you’ll still lose weight, just not that aggressive like in the first phase.
In phase 4 it says if you gain a little weight or pounds don’t wait until you gain more or put on more weight just get back the the exercise regimen you had phase 1 but increase it. Trust me I have a long way to go I’m still phase 1 but I have to really start over I just jumped to pause 4 the celebration lol
I hope you have something to celebrate 🙂
Hi. Can I cook the meat with olive oil and salt or isn’t allowed?
Thanks
Hi Lou,
Salt is allowed, but only as a condiment (just a pinch).
Olive oil is allowed and it’s not. If you can, cook your food without it. If you can’t, use just a teaspoon per day. No more than that.
Thank you! Just one more thing. I just saw that exist a second Dukan DIET (Dukan Diet 2 – https://www.dukandiet.co.uk/the-nutritional-staircase). Which one do you think is best and why?
I honestly didn’t know there is another Dukan Diet. I don’t know anything about the second one, but I assume is just for the waves. Since the Dukan Diet worked, why would you made up a sequel? I guess for the money 🙂
Anyway, if you’re thinking to try the new one, please share your thoughts here. It might be helpful for future readers.
Thanks!
Can I have coffee with cream on this in the am ?
No. Coffee with skimmed milk is allowed though. Also, do not add sugar!
Thank you … Is cottage cheese allowed in phase one ? Getting my shopping list together 🙂
If the cottage cheese is under 5% fat, than it’s allowed. Any no-fat or low-fat (under 5%) dairy product is allowed.
Of course, the no-fat version is recommended. 🙂
Hello I’m confused in phase two … So one day eat only protein then one protein and veggies ? As much veggies as I want ?
Yes, Jess, you’ve got it. One day foods from phase one, the next day foods from phase one and veggies from the list above. Then repeat. One week of the second phase of the Dukan Diet should look like this:
Day 1: Protein
Day 2: Protein + Veggies
Day 3: Protein
Day 4: Protein + Veggies
Day 5: Protein
Day 6: Protein + Veggies
Day 7: Protein
And yes, you can eat as much veggies as you want. Of course, don’t overdo it; eat as much as you need to avoid being hungry.
Your response time is incredible and appreciated 🙂
Is it possible to exercise too much? I am doing 40 minutes of Zumba everyday and I have gained weight.
Well, you can’t gain weight from exercising too much. That’s a sure thing. So maybe you’re not following the diet as you should…
40 minutes of Zumba in the Attack phase is too much. In the second phase it should be fine because you’re getting all kinds of vitamins from the vegetables. But again, in the first phase, this is too much and too intense activity.
Of course, if you’re OK with that and don’t feel tired, keep it going. But I strongly suggest you to limit to 20 minutes of Zumba.
I live in a small town and looked everywhere for oat bran and could not find it. I already started the diet just haven’t added the oat bran. is it a must? should I order some online?
Hi Rebecca,
Yes, oat bran is a must, so if you can’t find it in your nearby stores, you should buy it online. Anyway, it is not expensive at all.
Rebecca….I found oat bran on amazon for $9 for a good size bag since you are only using 1 1/2 tbs on phase 1 and 2 tbs on second phase…will last awhile
Do you have a Kroger near by? I found my bag in the health food section. It’s only around $2
Do you cook the oat bran before you put it into your yogurt
Hi Gail,
No, the oat bran is raw.
Is boneless pork loin allowed in phase one?
Any kind of pork is allowed if it doesn’t contain fat. I guess a fat free pork loin is accepted 🙂
I am vegetarian.
Are there some veggie protien options that I could supplement into the attack phase? Otherwise I would basically be living of non fat dairy and eggs.
Mark I have hypothyroid. In spite of taking medicine I keep gaining weight. Do u think this diet will help me lose weight
Hi Grewal,
This diet can help anyone lose weight. But in your situation, you should consult your doctor. I highly recommend to get doctor’s approval before starting any kind of diet if you’re not physically healthy.
Hi Mark, sorry for asking again. So you mean in stabilization phase, i can only eat 2 tbsp oats ? Nothing more? Thank you 🙂
Hi Stifanny,
No. You can eat any of the foods allowed, plus 1-2 tbsp oats every day. 🙂
Mark, Do I have to make the activity part walking? I’m a nurse and the thought of walking as an exercise makes me want to scream. Really…Can I substitute biking instead? Or what would you suggest? I hope this works, nothing has. Not even vegan..Gained weight there somehow!? Thanks in advance.
Hi Charlie,
You should do some light physical activity during the Dukan Diet. So I guess biking is OK, just add 15-20 minutes to the suggested walking time. For example instead of walking 20 minutes per day, try biking for 35-40 minutes every day. I hope this works for you.
But definitely walking is way much better than biking. Just saying… 🙂
Nurses walk for miles per shift. I was a care worker and wore a step counter during a shift, then set my car odometer to 0 and calculated the distance I had walked. Incredible distsnce, it blew my mind!!
In that case, then of course you already do your exercise while working. 🙂
Hi mark, can I use oil on cruise phase to cook my veg? I’m still confuse in stabilization phase. Does it mean I can eat everythng I want but I have to eat 2tbsp oats and have a protein day per week? Can I eat rice on stabilization phase? Thank you 🙂
Hi Stifanny,
For best results, you should not use any kind of oil when cooking your meals. However, I guess one teaspoon of olive oil is accepted if you’re really strict with all of the other rules.
In the stabilization phase you need to eat 1-2 tbsp of oats every day. Also, choose a day (let’s say Wednesday) to eat foods rich in protein (foods allowed in the first phase).
Hi I have alergies with poultry so is this going to be something I should try since I can’t eat poultry? I can’t eat eggs daily I’m lucky enough that I can do that every couple of months. Absolutely no broth or meat from poultry I go straight into anaphylaxis stage.
Of course you can; you can eat other types of meat (lean beef, rabbit, veal, or any kind of fish).
What are we allowed to drink, besides a ton of water? Is tea with Stevia fine?
I guess tea with stevia is OK.
You can also drink Diet Coke. I know a lot of you will react to this; I know it’s unhealthy, but it’s allowed just to help the people “addicted” to carbohydrate drinks.
So you can drink almost any kind of drink that doesn’t has sugar and its calorie content is close to 0.
In phase 2 it says alternate one day, does that mean every other day is phase 1 and every other day is phase 2?
Yes, one day is phase one, the next day is phase 2, then repeat.
I have a question, on phase 3 it says to eat a fruit a day, does that mean you can only have 1 fruit a day or that you should have at least 1 fruit a day? Just want to make sure I understand correctly:)
Hi Kelly,
You should have at least one fruit a day. I’ve updated the article. Thanks for pointing that out.
Anytime! I’m on day 3 of phase 1 and so far I am liking it 🙂
Good to know someone is returning with a good result so far. Keep it losing, dear!
can you eat black beans for the 2nd phase? or the 1st phase?
Hi Rea,
No, sorry, beans are banned in the first and the second phase. Only the foods listed in this article are allowed.
I don’t eat any meats dairy if any kind so would I still be able to start this plan?
I don’t think this diet would work for you since the attack phase is mostly based on animal protein. I guess other diets would fit better to your lifestyle.
Is alcohol allowed in any phase ? For example red or white wine ?
Alcohol is not allowed at all because it sabotages almost all of your process and takes a long time to get back on track.
BUT, if you’re really serious about your diet, you can have a glass of wine once in a while (which means no more frequently than 1 glass every 3 weeks).
Then increase your physical activity with about 15 minutes in the next 1-2 days.
Can I eat vegetables in phase one?
Nope. Sorry, if you want to stick to this diet, you have to wait until phase 2 to eat veggies.
Can you drink protein power and greens plus in the first phase?
I’m pretty sure you can drink protein powder, since the first phase is all about cutting carbs and fats and eating more proteins.
I don’t know about greens plus, but I guess it can’t make you any harm.
This is my personal opinion, so it will be best to try on your own and see the results. And please share your experience here to help others with the same issue.
Gonna give it a try and hopefully i can comment back my results soon!!
Hi, I’m vegetarian. Would this still work for me if I were to only eat fish and some eggs during the attack phase or is there another way I could substitute?
Hi Jessica,
I’m pretty sure you don’t eat fish or eggs if you’re vegetarian 🙂
But to answer your question, yes, you can eat anything is on the list (eggs and fish included).
Just be careful with the fish, you don’t want to use any kind of oil when frying it. Also, if you eat canned fish, opt for those in it’s own sauce and avoid canned fish in tomatoes sauce or those in vegetable oil.
Vegetarian eating fish? They’re suffocated or crushed to death and you choose them over meat?
Could you substitute olive oil when cooking for coconut oil?
Hi Morgan,
Well you can’t use neither olive oil or coconut oil in the first and the second phase, if you want to lose weight really fast.
Okay, so how would you suggest cooking your meat?
I used to cook chicken breast with 2-3 slices of onion in the over. Nothing else on it. 🙂
Hi
Can you use salt and pepper for the food in phase 1 and phase 2?
Hi Lyn,
Yes, you can use salt and pepper, just don’t add too much. Don’t forget they are spices, not ingredients 🙂
How long is each phase?
The article was updated accordingly, so you’ll find this information in each phase’s description.
how long should the attack and the cruise phase last?
The attack phase should last anywhere between 1 and 10 days (the article was updated with more information about this aspect).
The cruise phase should last as much as it takes to reach your target weight; anywhere from one week to months.
How much is one portion? How much am I supposed to eat?
Hi there,
There is no quantity restriction, that’s the beauty of this diet: you can eat as much as you need. When you’re hungry, go grab some of the allowed foods.
Why we can’t eat bananas
Hi Rola,
You can’t eat bananas because they contain a lot of sugar (natural, but though, it’s still sugar) and are a poor source of vitamins and micronutrients. This doesn’t mean that bananas are unhealthy, just that to maximize weight loss, the Dukan Diet forbids any kind of fruits during the attack phase.
Looks good. It seems to help people control their over eating.
Yes, it helps! It’s not the easiest way to lose weight, since you need to stay away from a lot of tasty foods, but it’s definitely the most efficient method I’ve ever tried.
My normal is clean, stong, flexible, no hic-up or bad breath, clear complexion, rested body and soul, with endurance of that I can compare myself to my youth. My spirit features harmonious vibes in tune to my strong heart.
The General Motors 7 day diet is the best results yielding plan provided it is followed with conviction.
i”m pretty sure by the end day of this diet one gonna develop a strong aversion to vegetables.
This diet seems like torture and is completely unnecessary. These results are achievable by eating normal food, especially within 1.5 month period.
Please define normal?