The Dukan Light Diet: To Du, Or Not To Du?

Before we start – please, do not think for a moment that I am about to embark on this diet. Nor am I suggesting any of you should. Personally, I know what I should be/should not be eating for my own health, and of course I would expect anyone reading this to be sensible about embarking on any diet and consult Doctors or Nutritionists so you know what you’re doing. OK? Good.

The reason for writing is simple. I have always been curious about the Dukan Diet. I’m pretty sure I even did some half-arsed internet research once. But I never quite worked out what it was all about and as with most things, got distracted and moved on.

Missguided Jacinya Crop Top - £6.99This week, I had an email arrive in my inbox that started:

According to the fashion industry elite, the hottest fashion trend, predicted for Spring/Summer 2013, is the peek-a-boo crop top.

I read that and shuddered. This is one of those trends that will suit so few people, but be adopted by SO MANY.

My personal opinion is that if you’re over the age of about 23 and anything other than tiny, crop tops should probably be avoided. Yes – they look fantastic on Supermodels on the catwalk…but so would a bin bag.

However. This did make me realise that as women reach for the teeny weeny pieces of fabric that will soon flood our high street, they’ll also be looking to shed the few extra pounds that crept on over winter. So I thought I’d give a brief rundown of the newest diet from Dr Pierre Dukan, the creator of the Dukan Diet, which is called Dukan Light: The Nutritional Stair.

This seven-day programme follows the principles of the Dukan nutritional stairs and is perfect for those with just a few excess pounds to lose. It starts with a base of pure protein and day by day, adds controlled portions of each food group to yourdiet; vegetables, fruit, wholegrains, fats and finally starchy foods. Dukan also recommends steadily increasing your amount of physical activity day by day, starting with a 10-minute walk, then a 20-minute one and so on.

So, here you go.

The seven day plan for losing those stubborn extra pounds


The Pure Protein day kick-starts your diet and is said to provide immediate results. There are 72 protein-rich foods, which you can eat as much as you want of during this stage.

Beef Steak Veal Chop  Swordfish Shrimp
Filet of beef Cod Tuna Chicken
Sirloin Steak Grey Mullet Whiting Guinea Fowl
Roast Beef Hake Turbot Ostrich
Rump Steak Halibut Clams Poussin
Tongue Haddock Cockles Pigeon
Bresaola (air dried beef) Monkfish Calamari/Squid Quail
Veal escalope Mackerel Crayfish Turkey
Kidney Plaice Lobster Chicken livers
Calf’s liver Pollock/Coley Dublin Bay prawns Quail’s eggs
Cooked ham slices (no fat) Salmon Mussels Smoked Salmon
Cooked chicken (no fat) Sardines Oysters Hen’s eggs
Cooked turkey slices Red Mullet Scallops Fat-free quark
Rabbit/Hare Sea Bass Whelks Prawns
Reduced Fat bacon  Fat-free cottage cheese Fat-free greek yogurt Skim milk
Mediterranean prawns Dover sole Seafood sticks Tofu
Sea bream Dab/Lemon sole Skate No Fat natural yogurt
Game – Venison, pheasant, partridge or grouse Fish roe – Cod, Salmon, Herring or Mullet Rainbow Trout or Salmon Trout Fat-free fromage frais


Day 2 follows the Cruise Phase, allowing you to add any green or cooked vegetable such as cabbage, cauliflower, pumpkin…to the 72 Pure Proteins allowed on Day 1.


Day 3 allows you to add one portion of fruit (except bananas, cherries, grape and dried fruits) to your diet every day, as you would on the Consolidation phase.



Building upon the first three days, now add 2 slices of wholemeal bread to your daily allowance.

· DAY 5 – NOW ADD 40GCHEESE (40% fat or less cheese)

Dukan believes that fats are essential, however we often eat far more than we need or can burn off. By adding controlled amounts you will end any cravings that you may have but you won’t undo any of the good work achieved in the first 4 days of this plan.

· DAY 6 – 220G STARCHY FOOD (cooked weight)

In this final phase you may add 220g of wholegrain starches such as wholemeal pasta or potatoes. You should now be eating a fully balanced diet.


Your celebration meal can be anything you wish and a chance to eat anything you have missed (but within reason!). It can include a normal portion size starter, main, dessert and a glass of wine.


These are allowed in unlimited amounts unless specified:

  • Low fat dairies
  • Lean ham or chicken
  • Crab sticks
  • Sugar free fat free jelly
  • Dukan Diet Cereal Bars
  • Dukan Diet Oat Bran Biscuit Bars
  • Vegetable sticks starting from Day 2only
  • One portion of fruit a day from Day 3 only

And that’s it…(plus a whole lot of water, which they haven’t mentioned).

So. What do you think? Would you do this for 7 days? Do you think you’d be able to handle a day of just protein??

Do you think it’s healthy?

Do you think it would work?

Let me know your thoughts on this whole speedy dieting thing below. Really interested to hear your views.

You Might Also Like

No Comments

  • Reply
    January 25, 2013 at 1:03 pm

    I’ve done a couple of protein only days, they leave you so thirsty no matter how much you drink! I’m not too sure whether or not they work as I just can’t give up fruit (not the worst habbit in the world)!

    Looks interesting though, thanks for sharing!!

    • Reply
      JJ Miller
      January 25, 2013 at 7:04 pm

      Thanks Hannah. I was trying to imagine a day eating only proteins. It just seems so weird. I mean, I like chicken and meat etc – but to have it on it’s own for every meal? WEIRD!

  • Reply
    Anna Makris
    January 31, 2013 at 11:40 am

    I started the Dukan diet exactly one year ago and have lost 20 kilograms, have dropped from a size 16 to a size 10 and have never been healthier or happier

    Over the journey I have come across heaps of articles about this diet, some positive and some negative but what I’ve noticed more than anything is the misinformed comments

    The Attack phase is only for a few days and in my case the restriction on fruit was only for around 6 weeks.

    I have to agree that the first two phases are not a totally balanced way of eating but they are for such a short time.

    Once I moved to consolidation and ultimately to stabilization my daily diet became extremely balanced.

    I still maintain a protein only day every week but it’s no hardship
    For example, I have oat bran pancakes with yoghurt and cinnamon for breakfast, Quiche for lunch, yoghurt in the afternoon and rotisserie chicken without the skin for dinner. For supper with my cup of tea I have a slice or two of my Dukan bread.
    The rest of the week I eat normally but I am carefully not to overdo it

    I have maintained my weight loss for 6 months now and am very hopeful that I can keep it off as the most important thing I have learnt through all of this, is to check the label of everything that I eat. I’ve cut out sugar, cut down salt and fat and rarely eat junk take away foods. My blood pressure is the lowest it’s been for 30 years and I walk between 1/2 hour to 1 hour a day

    Maybe it doesn’t work for everyone but it definitely worked for me

Leave a Reply to JJ Miller Cancel reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: