About The Dukan Diet Rules
The Dukan method: lose weight naturally
Losing weight when there is an abundance of food around you is not natural, is difficult and often unsuccessful. The Dukan method recommends losing weight naturally, with a return to the foods that founded the human species, those eaten by primitive man, the hunter-gatherers, proteins and vegetables, 100 foods including 72 from the animal world and 28 from the plant world. This offer also features the magic words: "AS MUCH AS YOU LIKE".
Slimming advice for losing weight naturally
One of the major advantages of our slimming method is its strong integrated support structure. If you follow our slimming advices to the letter, you will lose weight regularly.
A method for losing and stabilizing your weight in 4 phases
4 phases which occupy the dieter from day one so that they never again feel like abandoning the diet.
4 phases, from the strongest, most supported and effective, to the most open and stabilizing.
4 phases to be carried out successively in order to reach the ideal weight target: lose weight naturally, rapidly and stabilize for good.
1 – A brief and headlong ATTACK phase with immediate results. During this phase, the diet is made up of 72 high-protein foods.
2 - A CRUISING
phase leading to the ideal weight. During this phase, the diet
alternates Pure Protein days (PP phases) and Proteins accompanied with
28 recommended Vegetables (PL phases).
3 - A CONSOLIDATION
phase of 10 days per kg lost which prepares for the return to a
balanced diet. Monitored freedom with a target of establishing this
freshly conquered and still vulnerable ideal weight. This phase sees
the gradual return of pleasurable foods with two festive meals.
4 - A definitive stabilization phase based on 3 simple, concrete, easy but non-negotiable measures. This phase is both the easiest and most essential in our slimming method because 95% of people who follow a diet put back on the weight they have lost.
Source: Official Dukan Site
Fay Barrett
October 4th, 2010
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Loved your website. It is the best I have seen. I have bought the book & the recipe book & I am getting ready to start on Wednesday.
I wonder if you would allow me to use your graph for a record of my weight loss. I am 61 years old and dont know how to do all these fancy graphs etc.
Thank you & once again congratulations on the weight loss & your encouragment.
Fay Barrett
Hayley
October 4th, 2010
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Hi Fay, Sure use it for what ever you need, I used microsoft excel to make it.
Shirley King
November 3rd, 2010
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Hi Fay - I am 62 yrs old and am debating starting the Dukan diet - have been on so many diets it makes me crazy. So I am wanting to know how you are doing on the diet - how much you have lost and do you recommend it? Cheers!
Caitlin
September 15th, 2011
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I have been on diet for 2 days and lost 2 kilos. it is amazing
Jade
October 21st, 2010
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Fantastic Website. Love it. I bought the book a month or so ago, did the attack phase and lost 3 kilos in about 4 days. I was going great but we went overseas for a holiday so the diet was put on hold. I want to look great for Christmas, so I will be starting again on Monday. Wish me luck!!!!
mm
April 14th, 2011
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started monday and have lost a pound a day
kym
April 16th, 2011
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Wowo well done onyour weight loss and on your website - love it!
I'm your height too, and live in brisbane, so I get where you're coming from!
I'll keep checking in, but I have one question - is there alimit on the amount of vegetables allowed when you do eat them?
Many thanks,
Kym.
Gayle
May 11th, 2011
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How long should I stay on the attack phase? I have about 40 pounds to lose.
Mary
May 15th, 2011
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your site is awesome thank you so much for the list of foods and the recipes
Dot
May 22nd, 2011
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I have a question. I began the Dukan diet after I watched him on TV. I have completed the attack stage and th cruise stage. Tomorrow I am to begin the Consolidation Stage. I am in a quandry. My information says it consists of 1 serving of fruit and 2 slices of whole wheat bread plus 1 1/2 tablespoons Oat bran. This can't be all for this stage. How is it consolidating with the Cruise Stage? and the Attack stage? What else is in this consolidation stage. I would appreciate any clarification. Thanks
Dot
May 22nd, 2011
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My question is the above comment, I have found my answer. Thanks
keren
May 31st, 2011
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are you famielr with the 2/0 rythem for the second phase?
Haley
June 1st, 2011
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Can you have sweetener on this diet and if so how much is too much? X
Jackie
June 2nd, 2011
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Thinking of starting the diet, don't have the book but thought about doing the recipes. I am 66 and and have another 50 lbs to take off. Lost 59 lbs on Nutristem. Tired of eating the dried food. Thanks for the site. I wish your recipes had the calories on them. Thank You
kaye hay
August 14th, 2011
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just stumbled across this website looking for info on the Dukan diet...some great tips...thanks x
Doris
August 14th, 2011
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does any one know if capers are allowed
Lynn Nussey
August 20th, 2011
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Is it possible to do the Dukan diet as gluten free? The diets that I have seen give oatmeal etc for breakfast & I can't eat anything containing gluten - the gluten free oatmeal etc is horrible!!
Wendy
September 17th, 2011
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I'm just starting this diet as all others have board me into eating what I should not eat. I have read all the comments and feel great about starting. I would like to know were the answers are to these question's.
kim
September 17th, 2011
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i want to start this but not sure how much nd how often to eat in each phase???
thanks, any help appreciated!
Melody
September 27th, 2011
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Hi, I'm curious about this diet, I am in the US and don't recognize some of the foods, also are hen's eggs the same thing as chicken eggs? This feels like a stupid question but wanted to ask. Also, and perhaps most importantly, thank you, THANK YOU, for sharing not only information but your personal experience, it's very very inspiring.
Regards!
Jan
September 28th, 2011
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In regards to the horrible gluten free oatmeal. Remember you can mix it into other foods so it doesn't mess up the taste. Mix it into a salmon patty, meatballs, soups etc. I am very familiar with g/f lifestyle and this is how I handle that problem. I have ground it very fine and used it as a chicken chunk coating to make chicken nuggets and with other spices, it works great. Good luck!
Donna DiDonato
September 30th, 2011
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Any success with people with hypothyrodism and celiac disease?
Christine
October 1st, 2011
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I live in the Uk - where do I buy oat bran from ?
MKBalways
October 3rd, 2011
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Christine Hi, I got the oat bran from Amazon. £7.99 for 1 Kg. I make it up the 2 tablespoons we're allowed on cruise with 4 ozs of skimmed milk. Then 2.5 minutes in microwave and a teaspoon of sweetener, I use Splenda. It tastes yummy.
mena
October 5th, 2011
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I live in Australia does anyone know when the Australian version of the DD book will be out
Michelle
October 9th, 2011
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Nope- but I'm waiting to find out the same thing. I will post if I hear.
ann
October 19th, 2011
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I brought the Dukan Diet book at "The Bookware house"
Ann
October 19th, 2011
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I am on day 3/5 of Attack Phase dukan diet, I have lost 2.2kgs so far, I am not hungry, no cravings and just feel good, I'm going to keep going
Zoe
October 26th, 2011
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I'm on day 2/3 and i lost 4 lb so far. Ditto to previous comment: no hunger, no cravings! Feeling great!
Ashleigh
October 26th, 2011
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I was wondering if you could send me some more info about the diet and what it entails, I'm interested in trying it but need some more information first! I weigh about 84kgs and would love to loose atleast 30kg, how long would that take and how do I know how many days to stay in a phase?
Is there an Australian version book available I could buy? The difference in measurements does my head in
Thankyou
Ashleigh
October 26th, 2011
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I was wondering if you could send me some more info about the diet and what it entails, I'm interested in trying it but need some more information first! I weigh about 84kgs and would love to loose atleast 30kg, how long would that take and how do I know how many days to stay in a phase?
Is there an Australian version book available I could buy? The difference in measurements does my head in
Thankyou
Kate
October 29th, 2011
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Hi I've just found your site and read some comment and you seem to be the go to person :) my weight is disgusting and I have to lose at least half my weight to be healthy.....yup that bad. I don't actually eat that much which sounds odd but its true. Past diet I start well then struggle with how much I need to eat for the diet to work.....sorry I am getting to my point. A few friends have started this diet recently and rave about it. So I want to give it a go (my books on order) Is it really as easy as it sounds? and do you have to eat a lot for it to work? if that makes sense!?
Paul
November 8th, 2011
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Great website!
Bern
November 15th, 2011
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Love your website!
Raine
November 16th, 2011
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Hi I am on Day 3 of the Attack phase & have lost about 1.5 kgs. I am due to start the Cruise phase tomorrow but I am confused. Would like some information please. I thought the Cruise phase was P&V with one PP day, but reading your diary shows you alternated PP days with PV days. Is that what I should be doing?
barbara
November 17th, 2011
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Hi my daughter and i have started this on sun and it is now thursday i have only lost 1.5 kilos i know that is good but reading this site and others people say how they have lost heaps more within this amount of time . my daughter has not even lost a kilo and she has been very strict . wat are we doing wrong . we eat only protein and have our oats. we are from aus.
michele
November 18th, 2011
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Hello! I came across you blog today while doing research on the Dukan diet and I had a few questions if you don't mind. I am a vegetarian...can this diet work for me? How hungry did you feel when you were in phase one? Did it help with stomach wieght? (That is where I am looking to lose my weight)
Niki
November 28th, 2011
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I have been on the duken diet for 2 weeks now. I did the attack phase for 5 days, and have been on cruise since then. I have only lost 1.5kg in the two weeks, and have done everything pretty much by the book, except I have exercised only about 4 times week, not every day. Any ideas why you think it may not be working as well as other people? Even my sisters and mum lost at least 3 or 4 kilos by now...
Nicole
November 29th, 2011
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Hello,
I came across your website while educating myself on the Dukan diet. I have a lot of weight to lose since having a baby, yet I also wish for another baby in the near future. I plan on losing as much weight as possible before becoming preganant. Is this diet something I can do while pregnant, or should I put that on hold while pregnant and start again afterwards?
Thanks,
Nicole
Vicki
November 29th, 2011
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Very interesting! I'm on Dukan in Cruise phase and have lost 15 lbs so far. Whoopee! Never hungry! 3 friends on it and all love it, one has lost 34 lbs!! Question - I've got the book and it says we can have pumpkin, can we have butternut as I like soup made with it? Would appreciate any help about this.
Denise
December 10th, 2011
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Yes, you can have butternut squash soup. Isn't the recipe in your book?
donna
December 12th, 2011
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been on this diet for one week! first three days was hell! i had headaches and felt hungry but day four and complete life changing! i woke up refreshed and feeling so alive! thanks for the recipes! they have helped sooooooo much
Ana Paula
December 19th, 2011
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Hi, oi loike to start this diet I need to loose 40 pounds my problem is I eat no meats or fish only chicken breast occasionally and I don't eat eggs, how can I do the attack phase? Is Splenda allowed? That's all that comes to mind right now thank you in advance.
Denise
December 20th, 2011
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Hi Ana Paula,
You can calculate your True Weight here: http://www.dukandiet.co.uk/
First you should read The Dukan Diet book so that you are prepared before you start the diet and fully understand what is involved. I didn't sign up for the coaching but followed the directions in the book. You can also keep up to date by reading the chat history at the UK website. I did a lot of research online also before I even bought the book.
Your food choices are somewhat limited. You say you don't eat fish but do you eat any other seafood? Do you eat cottage cheese and yogurt or drink milk? Do you eat seitan or tofu? From what I have read so far if a person only eats vegetables, the diet would be more difficult to follow and the weight loss might be slower.
From http://www.dukandiet.co.uk/en/345,67,28,the-community/frequently-asked-questions.html#Answer67 The online coaching is not suitable for vegetarians. However, if you do wish to follow the Dukan method by yourself, you will have to adjust your diet by introducing soy steaks, tofu, a lot of dairy products, eggs (one yolk for three whites). You will have to increase your consumption of oat bran to 4 tablespoons per day. You also will have to take two tablespoons of lentils per day on your PP day, but when you are on PV you can eat as much as you want.
From http://www.dukandiet.com/Community/FAQ Vegetarians can adhere to the Dukan Diet easily. During protein-only phases you can eat eggs and fish as well as soy-based products, such as tofu. You can also substitute dairy products with soy-based milk, yogurts and other products, as long as they are fat free and have a very low sugar content. Vegetarians are also allowed to eat two tablespoons of lentils per day during protein-only days.
Yes, Splenda is allowed...up to 8 tsp. per day is what they recommend.
Diana
December 24th, 2011
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Hi, thanx for a GREAT site!
Have a little question, hope you can answer :)
I'm about to enter the cruise phase and during the attack phase I've really stuck to minimal fat dairy.. but what about dairy during the cruise phase?
I'm a huge cheese-lover and I wonder
are you allowed to eat fattier cheese = approximately 20-40% fat on the "vegetable" days? I mean of course in small amounts?
Or is the dairy-restriction the same as on "only protein" days?
Thanx a lot!/ Diana
Denise
December 24th, 2011
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Hi Diana,
The Attack and Cruise phases are the slimming phases of the diet so you cannot have the fattier cheese. You will have to wait until you are in Consolidation to have hard cheese such as cheddar, Swiss cheese and Gouda. In Consolidation you will be able to have 40 grams per day but not on Protein Thursday.
For dairy, you are allowed one kilo per day. That includes yogurt, cottage cheese and skimmed milk. Ideally they should be fat free or less than 2% fat if you cannot find fat free versions. If your weight is stagnating then you should only have half the amount allowed. Check the list of ingredients to make sure that it doesn't contain added sugar like glucose, fructose or corn syrup and pieces of fruit.
Diana
January 3rd, 2012
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Thanks a LOT for the helpful tips Denise! Dairy restriction it is ;)
Heather
January 5th, 2012
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So, I am so starting this Way of Life, not diet, this coming Sunday 01/08/12. I am needing to lose about 40 lbs or 18.8 kg.
Denise
January 6th, 2012
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Good luck to you on this journey! I hope that you have read the book and stocked up on allowed food. Get a variety of spices too so that your meals don't get boring especially during the Attack Phase and on the pure protein (PP) days of the Cruise Phase.
I have lost 22 lbs. I've been in Stabilization for 2 months now. My husband lost 44 lbs and has only 30 more days to do before he also goes into Stabilization.
Deb
January 6th, 2012
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what is the difference between attack n pp I thought they were the same,Thanks
Denise
January 7th, 2012
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The Attack Phase involves a few CONSECUTIVE days of pure protein (PP). When you go into the Cruise Phase you are ALTERNATING pure protein (PP) days with protein and vegetable (PV) days.
deb
January 7th, 2012
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Thanks Denise I have just done 4 days on attack n have lost 4.2kg so very happy with that :)Im thinking of now going on to the next stage but suppose I had best read my book...any tips would be appreciated.
Denise
January 7th, 2012
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Congratulations on the weight loss!
You might like to check out the following websites:
http://www.dukandiet.co.uk/ Keep up-to-date reading the chat history. You will find information not in the book and about any changes Dr. Dukan might make.
http://thedukandietsite.com/ Lots of information here and some recipes.
http://dukanitout.com/recipes/ Recipes are categorized and tagged with phases they're allowed in.
christa
January 9th, 2012
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Wow - Awesomeness!
jackie
January 9th, 2012
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Hi Denise,Im thinking of starting the diet but Im the opposite of most other people,although Im 63 Iv never in my life eaten salad,fruit or vegetable sjust, onions,carrots,potato's,baked beans and sweet potato,pineapple and mango!!thats it,do you think the diet would suit me,I also have a problem with gluten,I was going to join the coaching site but didnt want to pay out and then find its not suitable for me,Iv ordered the book from Amazon but Im impatient to get started,it will probably take ages to arrive,thanks for your advice.
Denise
January 9th, 2012
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Hi Jackie,
I'll be 58 tomorrow. Before I started this diet I thought I would be stuck at the weight I was at and continually gain every year. I had to do something. So I heard about this diet back in March last year and decided to go on this after a lot of research online ... and my husband said he'd do it also. We never dreamed we would be at the weight we're at now.
I see that you are anxious to get started but I do recommend that you read the book through a couple of times before you start to get a thorough understanding about the diet. I didn't sign up for coaching either because of the cost.
Did you see the list of 100 Dukan Allowed Foods up above on "The Diet" tab? I'm assuming you also eat meat, fish, poultry? Are there any other vegetables listed there that you might like? You know, it's never too late to try new foods ;)
While you are waiting for your book check out the websites I posted above on January 7th.
As for the problem with gluten, I don't know much about that except someone has said gluten-free oat bran is available at Amazon.com if you are able to have that. You should consult with your doctor about this diet.
Here is a quote by a coached member on the dukandiet.co.uk forum:
"I have to eat gluten-free, and the Team were very helpful for me. They advised that I do not have to eat the oatbran (unless I can find gluten-free, which I can't), but that the weight loss will be slower as a result. I cook everything myself anyway (my husband and two of my daughters are gluten-free, too), and find that there are fewer issues with the Dukan Diet than with everyday eating as the emphasis is on fresh, freshly prepared "real" foods. You will need to watch out for the usual suspects hidden in stock cubes, low fat yoghurts and things such as soy sauce and Worcestershire sauce, but you can buy Dukan-friendly, gluten-free versions of these in most supermarkets. Really I wouldn't worry too much, just read labels as I'm sure you've already been doing! "
Hope this is helpful.
Andrea Bridge
January 9th, 2012
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Bit ticked off, as ipI have been doing this dietfor four days, and havelost nothing! What is the deal here? Why does this not work for some people? Any tips from anyone out there who did not get results, at first, but then found a way to make it work?
Denise
January 9th, 2012
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Hi Andrea,
Sorry to hear this diet doesn't seem to be working for you. How many days of Attack were you told to do? Could it be you have an underactive thyroid? You may need to see your doctor about this. I know you haven't lost any weight but check this website to see if there is any other reason for this: http://thedukandietsite.com/1577/ive-stopped-losing-weight-on-the-dukan-diet-what-can-i-do/
Also I was wondering if you took your measurements before you started? If you don't have a lot of weight to lose, the closer you get to your true weight the smaller is the amount of weight you lose. The only thing to do then is stick to the diet.
When I started this diet I was told to do 3 days of Attack to lose 3 lbs. but the tool on the Dukan Diet site did not take into consideration that I was at the perimenopause/menopause stage of my life. It also happened to be that time of the month for me. In my US/Canadian version of The Dukan Diet book there is a section in there for women like me where Dr. Dukan advises doing 5 days or even 7 days of pure proteins. My weight didn't drop after 3 days so I stayed on for 5 days as Dr. Dukan advised and I lost 1.5 lbs. On the 6th day I lost nothing. On the 7th day I lost another 1.5 lb. So there was the 3 lbs. I was supposed to lose and I started the Cruise phase the next day. I've now been in Stabilization for just over 2 months.
Jan Moore
January 18th, 2012
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Hi guys, started Dukan yesterday after a Christmas Cruise which piled back 4kgs of the 25kg I've lost so far cal counting but as I had plateaued at the same weight for over 4 months despite killing myself at the gym and cal counting my a.....s off, thought I'd give it a shot - day 2 starting and I am 1.5kg down - easy as, just finished my smoked salmon galette for lunch - for the first time I can see the end in sight :)
Kirsty
January 19th, 2012
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Hi Denise
I am on day 6 of the Attack phase - Dukan email recommended I did 7 days of this phase then on Day 8 start the Cruise Phase. I am so pleased I just read your post about menopause as I have stuck to the Attack phase with little results :( - I went into medically induced menopause in early November 2011 so I wondered if that was having an impact on my ability to lose weight. I am 42. PS thanks for this website it has been very useful.
Christine
January 30th, 2012
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Please help me I have been following the diet, did 4 days of attack then 8 days of cruise (lost 1.3kg total). Then fell off the wagon big time Sat, Sun and Mon - I have been having a few issues - but thats beside the point. Should I start again with the attack phase? I just feel so down on myself for letting myself go less than 2 weeks in to the program.
Denise
February 7th, 2012
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For anyone wishing to start the diet please read the book first. Don't start the diet if you are going through a stressful time or if you know you have an upcoming event where there will be a lot of food or if you're about to start your period. Wait until after these events. The first two phases are the slimming phases so it is important to strictly follow the rules to have the most success on this diet. If you should do a lapse increase your physical activity and stop eating foods that are not on the allowed list. Dukan coaches don't recommend anyone to do extra days of Attack as the body will get used to it and it will become more difficult to lose the weight.
Cath
February 13th, 2012
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I have been on the atatack phase for 14 days now, following it strictly and with exercise - I havent lost a pound! Please has anyone got helpful hints? - This is frustrating after reading all of the amazing losses!
Denise
February 15th, 2012
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Cath,
Did you not read the book? No one is ever to do more than 10 days of Attack!!! It is not good to restrict your diet to just protein for as long as you did!!! Only people who are obese should be on it for 10 days and that should only be done after consulting with your doctor!!!
The limited range of foods eaten on the Attack Phase does not provide a nutritionally balanced diet or enough fiber. That is why it is important to move on to the Cruise Phase. If you went to the Dukan site http://www.dukandiet.co.uk/ to calculate your True weight you would have found out how long you were supposed to do the Attack Phase. If it was 3 days ... that's all you were supposed to do! It is never a good idea to do extra days of Attack as at the end your body will get used to it and will not be able to lose weight anymore.
Denise
February 15th, 2012
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Here is a site which gives a rough guide on how many days a person would need to do the Attack Phase:
http://thedukandietsite.com/239/how-much-weight-can-be-lost-in-attack-phase-of-dukan-diet/
Mere
February 18th, 2012
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Hi,
Have been researching Diets, and came across your site (Enjoyed browsing through it by the way :)) Have since decided I'm going to try it. Managed to buy the book for AUD$10.70 on bookdepository.co.uk with Free delivery.... Can't wait to receive it - Fingers crossed it will work for me, as it has for most of you who have posted here.
Denise
February 20th, 2012
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Hi Mere,
I'm really glad to hear you are getting the book. Reading this book is the most important thing anyone can do before starting this diet as it will better prepare you and give you a thorough understanding of how this diet works. Stock up on allowed food so you are not tempted to eat anything that is not on the allowed list. If you really want to succeed it is essential to stick to the diet lapse free in order to obtain the best and quickest results. All lapses even minor ones are detrimental to your weight loss.
Did you go to http://www.dukandiet.co.uk/ to calculate your True weight? You can do that for free and you don't have to sign up for coaching. Also if you have medical problems it is important to consult your doctor first as this diet is not suitable for everyone.
I wasn't too sure if this diet would work but I was pleasantly surprised when I lost 10kg. and my husband never dreamed he would be 20kg. lighter and his blood pressure went down! Good luck to you!