Eat as much as you like of food and lose weight with Dukan Diet aka the French way of eating. 

I had the chance to speak with Simone Gloger today about the Dukan Diet. She’s their head nutritionist. Here’s some of what I learned about this high protein diet.
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What is the Dukan Diet?

The Dukan Diet is a physician-formulated lifestyle weight-loss plan consisting of 4 phases to reach and keep your True Weight for life. The diet discards counting calories, and instead focuses on lean protein, plentiful amounts of water, daily walking and allows unrestricted amounts of 100 healthy foods. This diet is a low carb diet that’s good for anyone needing to lose any amount of weight whether that be 10 pounds or 100 pounds.

This diet is safe for those with gout, diet restrictions, gluten intolerant, or food allergies because the personalized approach they can tweak it to suit your situation. 

Dukan Diet’s 4 Phases

Attack phase – Consume pure protein to kick-start to the diet. During this phase, you can eat 68 high-protein foods that produce immediate and noticeable weight loss.

Cruise phase – During this phase you add in 32 vegetables that will take you to your True Weight. You will gradually but steadily lose weight by alternating Pure Protein days and Protein + Vegetables days. The average length of this phase is based on a schedule of 3 days for each pound you want to lose.

Consolidation Phase – designed to prevent the rebound effect by gradually returning previously forbidden foods in limited quantities and allowing for up to two “celebration” meals per week. This phase follows a strict timeline – 5 days per every pound lost in Cruise Phase. It is important to maintain a pure protein day on Thursday.

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Stabilization phase – This is the way to eat the rest of your life! You have learned how to eat healthier in the previous phases and have developed a pattern to follow.  In addition, to keep your new slim body, you must follow these three simple but non-negotiable rules:

  • 3 Tablespoons of Oat Bran per day
  • Walk 20 minutes daily and choose to take the stairs whenever possible
  • Have a pure protein Thursday, i.e. Attack Phase menu.

Realistic Expectations

Each person’s True Weight is unique and based on answers to a few short questions. Before beginning The Dukan Diet members calculate their True Weight – a realistic, healthy weight that can be reached and maintained for life- by answering 80 questions that precisely define a personalized program in detail. 

Members may find their True Weight and register for online Weight Loss Coaching at

They have a shorter version that you can fill out to find out your true weight on their site without registering. Afterwards it tells you your true weight and estimates how long it will take you to obtain your true weight. I won’t reveal my weight vs. True Weight, but I think it was dead on and very realistic. It also told me it would take me 50 days to obtain true weight.

Personalized Coaching

One of the main parts of the Dukan Diet is the personalized weight loss coaching. Coaches tailor their approach to each individual Dukan Diet profile and lifestyle, which is essential to long term success. Each day you will receive an email letting you know what you can eat that day and what exercises to do. Your Dukan Diet program is adjusted daily based on a short report you fill out on the previous day.

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There is always a coach/nutritionist available to you as well. For example if you are traveling and going out to eat and you are unsure what you should pick to eat. You email the nutritionist and they will pick your meal for you. 

Once you hit your true weight there is a plan set up for you to maintain true weight including 3 tablespoons of oat bran a day.

One particurely interesting thing I learned was about shirataki noodles. You can basically eat as much as you want of them, because they are carb free. They were a little hard to find at the store, but I found them near refrigerated tofu products.

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Dukan Diet Snacks

  • Watermelon
  • Apples
  • Papaya
  • Celery sticks
  • Bell pepper slices
  • Fat-free plain yogurt
  • Fat-free Cottage cheese
  • Sugar free jello
  • Turkey meatballs
  • Jerky
  • Hard boiled egg
  • Asiago
  • Manchego
  • Cotija
  • Roncal

Sign Up

You can sign up for the Dukan Diet at Enjoy 25% OFF Coaching by using this exclusive code –  J13BG25

Find Out More

You can follow Dukan Diet on Twitter at and “like” Dukan Diet on Facebook at for more info about the diet and products.


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