- Is the Dukan Diet a Safe and Effective Way to Lose Weight?
- Dukan Diet Phase 1 – The Attack Phase
- Dukan Attack Phase – What can I eat?
- Dukan Attack Phase – Off limits
- How much can I eat?
- Typical day’s diet during the Attack Phase
- How this day’s menu compares with healthy eating guidelines
- More Info
- Dukan Diet Attack Phase : 72 Protein Foods You Can Eat
- Dukan Diet stage 1
- The Diet
- The Experiment
- My Dukan Diet Results
- Dukan Diet Food List
- Dukan diet: Should I try it?
- Dukan Diet stage 2
- The Dukan Diet
- What does the Dukan diet involve?
- Dr Dukan’s theory…
- How do I lose weight without cutting carbs?
- How do I follow the Dukan diet?
- How much weight can I expect to lose?
- What can I drink on the Dukan diet?
- Does the Dukan diet have any side effects?
- Are there any other bad points?
- What are the diet’s pros?
- Juliette’s verdict
- Dukan Diet Food List
- 100 Foods Allowed on the Dukan Diet
- Dukan Diet Food List & Full Low Down
- Dukan Diet Overview
- Phase #1: Attack Phase
- Phase #2: Cruise Phase
- Phase #3: Consolidation Phase
- Phase #4: Stabilization Phase
Is the Dukan Diet a Safe and Effective Way to Lose Weight?
A 1-Day Sample Meal Plan for the Attack Phase
- Breakfast: one serving of low-fat cottage cheese
- Lunch: spicy chicken kebabs
- Dinner: chicken tandoori and shirataki noodles
The Cruise Phase
The second phase is when you can start adding nonstarchy vegetables to your eating plan. You’ll alternate between one day of only lean protein and one day of lean protein mixed with nonstarchy vegetables, plus you’ll increase to a 2-tbsp serving of oat bran per day. The Cruise phase length is based on a schedule of three days for each pound you want to lose, and in most cases runs anywhere from 1 to 12 months.
To help with weight loss, proponents of the Dukan diet recommend 30 minutes of brisk walking each day.
What You Can Eat
- All types of lean beef, pork, lamb, or any other red meat
- Fish and shellfish
- Vegetarian proteins, including soy, tofu, tempeh, and seitan
- Fat-free dairy, such as cottage cheese, milk, cream cheese, Greek yogurt, sour cream, and ricotta
- Nonstarchy vegetables, like leafy greens, root vegetables, mushrooms, onions, broccoli, and cauliflower
- 2 tbsp oat bran
- 1 teaspoon (tsp) of oil in a salad dressing
What to Avoid
- Starchy vegetables, like potatoes and corn
- Carbohydrates and grains
A 1-Day Sample Meal Plan of the Cruise Phase
- Breakfast: scrambled eggs with smoked salmon
- Lunch: turkey on a bed of lettuce
- Dinner: meatloaf with mushrooms
The Consolidation Phase
After the first two phases have helped you lose weight, the Consolidation phase gradually introduces more food groups again. This phase lasts five days for every pound lost and is designed to prevent rebound weight gain.
You’ll continue eating lean protein and nonstarchy vegetables, along with some carbs and fats, with one day of lean protein only each week. Your oat bran serving stays at 2 tbsp per day.
To maintain the weight loss, try to aim for 25 minutes of brisk walking each day.
What You Can Eat
- 1 to 2 servings of fruit per day (except those indicated below)
- 2 slices of whole grain bread per day
- 5 ounces (oz) hard rind cheese
- 1 to 2 servings (1 cup when cooked) of starchy foods per week
- 1 to 2 celebration meals (including only 1 serving of each: appetizer, entrée, dessert, and a glass of wine) per week
- 2 tbsp oat bran per day
What You Can’t Eat
- Alcohol (other than the one glass of wine in the celebration meals)
A 1-Day Sample Meal Plan of the Consolidation Phase
- Breakfast: omelet with vegetables and cheese
- Lunch: grilled chicken in a salad with greens and a low-fat dressing
- Dinner: crab and tomato-stuffed flounder
The Stabilization Phase
The final phase lasts indefinitely and is meant to help you keep the weight off. It’s very similar to the Consolidation phase, but allows you to be a little looser with the carbs and fats. One day out of the week should still be lean protein only, and each day you’ll have 3 tbsp of oat bran.
Twenty minutes of brisk walking per day is still recommended to maintain weight loss. You’re also encouraged to practice lifestyle fitness habits, like taking the stairs instead of an elevator.
Use the same guidelines from the Consolidation Phase to plan meals:
What You Can Eat
- 1 to 2 servings of fruit per day
- 2 slices of whole grain bread per day
- 5 oz hard rind cheese
- 1 to 2 servings (1 cup when cooked) of starchy foods per week
- 1 to 2 celebration meals (including only 1 serving of each: appetizer, entrée, dessert, and a glass of wine) per week
- 3 tbsp oat bran per day
What You Can’t Eat
No foods are forbidden, but you need to continue monitoring the amounts carefully.
Dukan Diet Phase 1 – The Attack Phase
Diet ‘guru’ Pierre Dukan struck off. BDA named it worst celeb diet for 2012. Metro coverage
During the ‘Attack Phase’ of the Dukan diet you eat predominantly protein-rich foods that are also reasonably low in fat.
Dukan Attack Phase – What can I eat?
- Lean beef
- Lean ham
- All fish (you can still include oil-rich fish as these contain heart-healthy omega-3 fats)
- Fat-free natural and flavoured yogurt (but not fruit yoghurt as these contain fruit or fruit puree)
- Fat-free fromage frais
- Cottage cheese
- Skimmed milk
There’s a list of 72 foods to choose from.
During the Dukan Attack Phase foods should be cooked without any added fat so grilling or roasting is best.
In addition, you can use spices, lemon zest, soy sauce, herbs, garlic, vinegar, onions, shallots, gherkins and mustard to add flavour.
Plus, you should also have 11/2tbsp oat bran a day to help fill you up (Dr Dukan recommends using it to make a ‘galette’ where you mix it with fat-free fromage frais or quark, egg and artificial sweetener and then cook it like a pancake).
You must also have at least 1.5 litres of water every day – you can use this to make tea, herbal tea or coffee.
Dukan Attack Phase – Off limits
During the attack phase, everything else is off limits, including other sources of higher-fat protein.
Foods such as
- Fatty beef
- Fat-containing dairy products such as cheese
- Beans and lentils
How much can I eat?
During this phase, you can eat as much as you want in any combination and at any time of day.
You should follow this phase for one to 10 days depending on how much weight you have to lose. If you have less than 10lb, do it for one day; less than 20lb then three days; 20–40lb then five days; and more than 40lb then seven to 10 days, although you should seek medical advice first.
It’s absolutely essential that you stick to this diet precisely. Dr Dukan suggests just one tiny lapse will be like putting a needle in a balloon – all the benefits will instantly disappear and you’ll need to start all over again. The advice: don’t cheat at all.
Typical day’s diet during the Attack Phase
1 pot fat-free fruit flavoured yoghurt and 1 boiled egg.
Few slices of turkey.
Fat-free cottage cheese with grilled chicken breast.
1 pot fat-free fruit flavoured yoghurt.
Grilled tuna steak with 1 poached egg.
- 150ml skimmed milk for drinks
- 11/2tbsp oat bran
The Dukan diet is really low in calories, fat and saturates. Healthy eating guidelines recommend that less than one third of calories come from fat, with no more than a tenth coming from saturates. In this day of the attack phase 26 percent of calories come from fat and 8.5 percent come from saturates.
It’s exceptionally high in protein though. Most women need around 45g of protein and men around 55g of protein a day. This day’s menu contains around three times these amounts.
It’s also very low in carbs and fibre. For good health, around half of all calories should come from carbs and we should have 18g fibre each day. Just 15 percent of calories are coming from carbs with this menu and fibre intakes are seriously low!
Find out detailed information on the protein and carbohydrate in the foods you eat, and see how many calories you need a day to lose weight with the UK largest online food and nutrition database programme – try Weight Loss Resources free for 24 hrs.
Take our FREE trial “
Dukan Diet Attack Phase : 72 Protein Foods You Can Eat
The 72 High Protein Foods for the Dukan Diet
The Attack Phase, which is Phase 1 of the Dukan Diet, is based on 72 high protein, low fat foods which can be eaten without needing to count either calories, carbs or points.
These 72 proteins are not only eaten in the first phase of the Dukan Diet they also are key to all the other three phases.
Cruise, phase 2 of the diet plan, alternates between PP (Pure Protein) days when you eat from the list of 72 pure proteins and PV (Protein and Vegetable) days when you eat from the list of 72 protein foods and the list of 28 permitted vegetables.
Consolidation, the third phase of the diet is based around the adaptation of 6 PV days and 1 PP day.
Stabilisation, the final phase which you follow forever, you eat normally for 6 days a week with 1 PP day
Dukan Diet Oat Bran – A Key Food in the Dukan Diet
In addition to the list of 72 high protein, low fat foods, there is of course, a very important “73rd” food that is eaten throughout the Dukan Diet. This is oat bran and Dr Dukan recommends that you eat 1.5 tablespoons oat bran every day whilst you are on the Attack Phase. The amounts of oat bran eaten each day increase as you progress through the phases.
Oat bran is a key ingredient of the Dukan Diet and incorporating oat bran into your diet on a daily basis can be quite daunting. The Dukan Galette or Oat Bran Pancake is probably one of the most popular ways of achieving this and a recipe is included in my post Dukan Diet Attack Phase – Recipes and Tips #1. I’ve provided other recipes and suggestions for using oat bran in my later posts.
The List of 72 High Protein Foods for the Dukan Diet
You can eat almost all of the high protein foods without restriction but they must be prepared without any oil or fat and have any visible fat removed.
Although Dr Dukan actually lists just 72 high protein foods (and 28 vegetables) in his list of 100 Natural Foods that Keep You Healthy, as you learn more about the Dukan Diet you will find out that there are quite a few other high protein foods (and vegetables) that can be eaten as well. You will find the 100 foods detailed in the post Dukan Diet List: Dukan Food List of 100 Proteins & Vegetables .
- Seafood – This makes up a large part of the protein food list as you can eat any fish, shellfish or crustacean provided it is not in breadcrumbs, oil or in a sauce containing oil or fat.
- Meat, Offal and Game Animals–You can eat low fat, lean cuts of beef, veal or venison, low fat slices of ham with all rind and fat removed, fat reduced bacon, calves liver and kidneys, rabbit or hare. You can also have Bresaola a form of air dried beef. The US version of the Diet also allows tenderloin of pork which is a very lean meat.
- Poultry and Game Birds – Provided you remove the skin before eating you can eat, turkey, chicken, poussin, pigeon, pheasant, partridge, grouse , quinea fowl, quail and ostrich without any limitations. You are also allowed to eat chicken livers.
- Dairy Products – Any virtually fat-free dairy products such as skim milk, quark, fromage frais or yogurt can be eaten if they contain no added sugar or fruit. The US version also has free free cream cheese and fat free ricotta in their list of allowed proteins. Read the post How Much Dairy Can You Have on the Dukan Diet? to find out how much of these foods you can eat each day.
- Eggs – Eggs should be limited to 4 whole eggs a week if you have problems with raised cholesterol, or 7 if not, but egg white can be eaten without restriction. You may find my post – How many eggs can you eat on the Dukan Diet? of interest.
- Vegetarian/Vegan Protein – Although the Dukan Diet can be followed by vegan and vegetarians with the addition of lentils and a couple of other adjustments (see my post Can Vegetarians follow the Dukan Diet?) it can be quite boring as this choices of foods to eat are quite limited. The vegan and vegetarian proteins allowed are tofu, plain Quorn and textured soy products. This can be used by meat/fish eaters to provide a little more variety in their menus.
There are also some additional items that you are allowed and you can find out about all of these in my post “ What Else Can You Eat and Drink on the Attack Phase”
If you are looking for menu ideas for the Attack Phase why not check out my posts:
Dukan Diet Attack Phase Menu – Day 1
Dukan Diet Attack Phase Menu – Days 2 and 3
Dukan Diet Attack Phase Menu – Days 4 and 5
Dukan Diet Attack Phase Menu – Days 6 and 7
Dukan Diet stage 1
Dreading the moment you hit the beach this summer? Does even packing your swimming costume fill you with terror?
The new Dukan summer diet could be the answer to your prayers. The high-protein, low-fat Dukan Diet weight-loss plan has taken the world by storm and now it’s been adapted for body+soul by Dr Pierre Dukan himself to get you ready for the beach.
A bestseller in Dukan’s native France for 10 years, the diet has become universally popular since launching in Britain last year. Penelope Cruz says Dukan snapped her back into shape after the birth of her daughter, and Kate Middleton’s mother, Carol, swore by it in the lead-up to the royal wedding.
Central to the diet plan is that it acknowledges the pleasure to be had from eating and promises efficient weight loss while enjoying unlimited quantities of real food.
It is these principles – and the speedy weight loss – that make Dukan such a perfect way to get in shape for summer, and why Dr Dukan has developed a special plan for body+soul to get you beach-ready.
We will show you how to adapt the diet to suit the amount of weight you want to lose. And the good news? You can still enjoy delicious food.
Independent registered dietitian Dr Sarah Schenker agrees. “Huge quantities of carbohydrates, particularly refined carbohydrates are just not good for your health, so the Dukan low-carb, protein-rich system strikes a mid-balance closer to a healthy way of eating than many of us realise,” Dr Schenker says.
Click here to buy The Dukan Diet from Booktopia, Australia’s Local Bookstore
How Dukan works
PHASE 1: ATTACK. The Dukan Diet starts with a short, sharp Attack phase where you eat nothing but protein – just meat, fish, eggs and (unlike Atkins) no-fat or low-fat dairy products. This is the kick-start that gives you the initial, rapid weight loss (up to three kilograms in just five days), and sets the tone for the other stages of the plan. Stay on the Attack phase for one to 10 days depending on how much weight you have to lose.
PHASE 2: CRUISE. This is the workhorse stage of the diet, where you alternate the pure protein days of Attack with days when you add a delicious array of unlimited salads and vegetables to your wide selection of meat, fish and no-fat dairy products.
On Cruise, you can start a meal with a salad or soup, then follow it with meat or fish and vegetables. Most dieters lose up to a kilogram a week during the Cruise phase, and stay on it until they reach their target weight.
PHASE 3: CONSOLIDATION. In addition to unlimited protein and salads or vegetables, you put fruit (one piece a day), wholemeal bread (two slices), cheese and starchy foods such as pasta (in moderation) back on the menu. You are even encouraged to have two totally unrestrained “celebration” meals a week – with alcohol, butter, bread, chocolate or any other foods you truly love, but usually feel guilty about.
Dr Dukan’s research shows that sticking to the Consolidation stage for five days for every 450 to 500 grams you have lost allows the body to permanently establish its new equilibrium.
PHASE 4: STABILISATION. You can eat and drink whatever you like without guilt or restriction, with one caveat: only protein on Thursdays. Forever.
Get started here: the attack phase
The Dukan summer diet kick-starts with a short, sharp Attack phase, detailed below, during which you eat unlimited quantities of meat, fish and fat-free dairy products for one to 10 days depending on how much weight you have to lose.
Dr Dukan says this initial stage of the diet is so effective because it restricts the body to protein-only foods.
Proteins pass slowly through the digestive system. Eating protein-only foods makes you feel full, so you’re less likely to have the cravings that jeopardise your weight loss.
Proteins are low in calories compared with fats and carbohydrates, and their complex structure means you burn more calories processing them than you do other foods.
The rules of the Attack phase are simple. Drink two litres of water a day, walk for 20 minutes each day and avoid butter and oil. Eat as much as you want, whenever you want, of any foods on the following list. Anything not listed is forbidden.
Dr Schenker says it’s important to include fish. “Try to include oily fish (up to two portions a week for women of childbearing age, up to four portions for men and post-menopausal women) to ensure a good intake of essential fats and fat-soluble vitamins.”
What you can eat
- Lean beef, veal or rabbit, trimmed of all fat.
- Chicken and turkey (skin removed).
- Low-fat ham (cut any rind off) and dried beef (bresaola).
- Liver (beef or chicken).
- All fish – white, oily, fresh, frozen, dried, smoked or canned (in water or brine).
- All shellfish
- Up to two eggs a day. Stick to three to four yolks per week if you have high cholesterol. The white can be eaten without restriction.
- Fat-free dairy products, such as yoghurt, cottage cheese and skim milk. Plain and flavoured yoghurts are allowed without restriction, but fruit yoghurts (which contain fruit puree) should be restricted to two per day.
- Sweeteners, vinegar, spices, herbs, garlic, onion, gherkins and pickled onions as condiments, lemon juice, mustard and salt in moderation, sugar-free chewing gum.
Dukan’s secret ingredient
One of the diet’s saving graces, and a key element that differentiates it from the tough no-carb Atkins regimen, is oat bran. It is rich in protein and soluble fibre, so it absorbs water in the gut, helping you feel full. Oat bran is also great for heart health, eases constipation and, once digested, behaves like flypaper in the gut, attracting fat molecules, sugars and toxins and carrying them out of the body before they are properly absorbed.
See our Dukan Diet five-day meal plan, and Part two of the Dukan summer diet.
Read our fact sheet on the Dukan Diet.
© Daily Mail
Confession: I’m a carb fiend.
Pancakes, waffles, and French toast are about the only reasons I brunch. Cake, muffins and scones? Can’t resist. And don’t even get me started on donuts. Thanks in part to my love of these and other carb-rich treats, my weight has gone up and down over the past 10 years.
That’s not to say that I’m technically overweight or obese. I’ve managed to keep my weight in check thanks to a dedicated fitness regimen—which includes a hearty dose of cardio and strength training. But you know that saying that you can’t out-exercise a bad diet? Well, I have a stubborn stomach pudge that no amount of HIIT or heavy deadlifts seems to melt. The cure, I knew, would be found in a diet featuring fewer simple carbs and more stomach-satisfying proteins and veggies.
I’ve tried to curb my carb obsession for years, with mixed success. And so, desperate to finally get rid of that extra stomach flab that has always made me feel self-conscious, I decided to try a low-carb, high-protein diet known as the Dukan Diet.
While The Dukan Diet book was first published in 2000, the weight-loss plan gained international attention when Kate Middleton reportedly followed it in the months before her 2011 wedding to Prince William. And hey, Kate looked pretty damn good walking down the aisle.
With the Dukan Diet, you move through four distinct phases: “Attack,” “Cruise,” “Consolidation,” and “Stabilization.” How long you spend in the first three diet phases depends on how much weight you want to lose.
For example, the first phase, “Attack,” typically lasts two to five days, and you’re only allowed to choose from a list of 68 high-protein foods, such as beef tenderloin, chicken, seitan, reduced-fat bacon, and fat-free dairy products (fatty meats and full-fat dairy products not included).
In the second phase, “Cruise,” you can add 32 different kinds of veggies to your diet (think: kale, lettuce, artichokes, squash, spinach, and tomato, although the last one is technically a fruit). According to the Dukan Diet website, the average length of this phase is three days for every pound you want to lose. What’s still not allowed? Grains. Of any kind.
The third phase, “Consolidation,” is designed to prevent the rebound effect we’ve all experienced as we’ve gone “on” and “off” diets. In it, you slowly reintroduce previously forbidden foods by giving yourself two “celebration meals” per week. The average length of this phase is five days for every pound you want to lose.
The fourth and final phase, “Stabilization,” is supposed to last for the rest of your life. In this phase, there are no forbidden foods, but you’re advised to control your eating to prevent weight regain.
And to keep your weight in check, the website advises you follow three non-negotiable rules for the rest of your life: eat three tablespoons of oat bran per day, walk 20 minutes and take the stairs whenever possible, and eat nothing but protein-rich foods every Thursday. (I can get behind the second rule, but the other two? Not so much.)
Find out what happened when one woman tried the keto diet:
To learn more about what I was getting myself into, I chatted with Samantha Heller, R.D.N., adjunct professor of nutrition and health at the University of Bridgeport, and senior clinical nutritionist at NYU Langone Health. Heller is most decidedly not a fan of the Dukan Diet.
For one thing, the diet is highly restrictive. In it, you’re cutting out carbohydrates like brown rice, quinoa, potatoes, and even fruit which, as Heller argues, is antithetical to what our bodies actually need. “Carbohydrates are the primary source of fuel for our brains, our exercising muscles and most of the cells in our bodies. So why would you want to cut those out?” she says.
What’s more, the Dukan Diet results don’t include learning sustainable weight-loss habits, such as eating in moderation, Heller adds.
Heller also broke it to me that U.S. News & World Report had recently named the Dukan Diet one of the worst popular diets out there, for many of the same reasons she’d offered. (Womp womp.)
Related: ‘Khloe Kardashian’s “Revenge Body” Helped Me Lose 50 Pounds—But This Is How I Kept It Off’
Before starting the diet, I had to calculate my target weight (what the Dukan Diet refers to as “True Weight”). Using a free tool on the website, I plugged in a host of info about myself, including my gender, current weight, age, height, diet history, average weight, tendency to gain weight, and body frame size.
Then, I hit “Calculate” and received a personalized plan, plus the option to participate in a paid coaching program. (I opted out of the coaching program.)
According to my personalized plan, I had about 11 pounds to lose, which was what I’d expected. If I followed the diet as outlined, I would reach my “true weight” by February 4 if I started on January 1. That included one day in “Attack,” six days in “Cruise,” and seven days in “Consolidation.” Then, the theory goes, I would be able to hang out in “Stabilization” forever.
Related: 6 Things You’ll Have to Give Up if You Want to Lose Weight FOR GOOD
The first day—the protein-only “Attack” day—was by far the toughest. I was so used to reaching for a granola bar or piece of fruit when I felt hunger pangs, that suddenly needing to find and prepare my meals and snacks was a huge shock. I (barely) survived by scarfing large amounts of Greek yogurt, a protein shake made with 100 percent whey protein and skim milk, and shredded chicken in chicken broth. (It’s worth noting that protein powder isn’t actually listed as one of the 100 foods allowed on the diet; I took some liberties.)
In fact, I took many liberties during those two weeks. Or, as my husband put it when he caught me drizzling diet-unapproved honey on a bowl of Greek yogurt one day: “I feel like you’re reading between the lines of this diet.”
It didn’t help that I’d sooner eat peanut butter sandwiches for days on end than cook a healthy, delicious meal. But since peanut butter and bread were off-limits, I swallowed my distaste for cooking and threw together a couple of simple, protein-rich soups designed to last the entire two weeks. I also mixed up a large salad that was chock-full of romaine lettuce, peppers, onion, and feta cheese, and topped with olive oil and balsamic vinegar.
The six days I spent on the protein- and veggie-only “Cruise” phase were rough, but the soups and salad helped tide me over for most of my meals. When I needed a quick snack, I’d share a small bowl of yogurt with my cat, grab a couple of cheese slices, or give in to my carb cravings and sneak a Kind bar or a few squares of chocolate.
Things went a lot smoother once I reached the “Consolidation” phase and could re-introduce previously forbidden foods. Yes, technically I’d already been doing that, but at least now I didn’t feel so guilty about it. I’ve found that I don’t cope well when someone tells me I can’t eat something; it only makes me want that something (i.e. carbs) even more.
Related: ‘I Tried the Paleo Diet for 30 Days to Lose Weight—Here’s What Happened’
My Dukan Diet Results
Even though I strayed from the diet here and there, I managed to lose five pounds by the end of two weeks. It’s hardly noticeable in photos, but I can definitely see and feel the difference.
And you know what? I’m glad that I broke the rules on this diet. Sure, I probably could have lost more weight if I’d been strict, but the truth is, the way I ate during those two weeks was actually sustainable for me. Instead of relying on nothing but carbs, carbs, carbs to keep me fueled throughout the day, I was learning to reach for alternatives like protein- and veggie-rich soup, heaping salads, and healthily large doses of Greek yogurt. And in the process of adding more variety to my diet, I also cut back (a little) on unhealthy snacks, like handfuls of chips and extra granola bars.
Now that the diet is officially over, I plan to keep up the healthy habits I practiced, as well as develop some new habits. Namely, I plan to expand my protein options, so I’m not stuck eating Greek yogurt and chicken all the time. (Heller recommends trying plant-based proteins such as beans, hummus, veggie burgers, tofu, edamame, and seitan, which are all allowed on the Dukan Diet.)
But don’t get me wrong, I still plan on eating the occasional donut. Or two.
The Dukan Diet rules are simple, and as long as you follow them strictly, you can lose weight while eating as much as you want. The premise of this diet is that –
You don’t lose weight when you’re hungry.
Below is the ultimate Dukan diet food list with over 100 allowed food items: all pure protein foods for the first phase, the vegetables to enjoy in the second phase, what drinks are disallowed and what are the recommended ones.
All you need to know about the Dukan diet food list, you can find it here. Also, if you have questions, leave them in the comments below and we’ll be happy to answer.
Dukan Diet Food List
There are about 100 nutritious foods that you can choose from to satisfy your hunger during the 4 phases of the Dukan diet. In the first phase you will focus on eating protein-rich foods only, then you’ll combine them with vegetables.
The Dukan diet is a low-carb, low-fat, high-protein diet. Let’s see what are those foods that can help lose weight fast:
I. PROTEIN FOODS
Here is the Dukan diet food list for the first phase: The Attack Phase. You can eat any of these pure protein foods starting from day one of the Dukan diet.
1. Lean Meat
- Chicken liver;
- Cornish hen;
- Fat-free turkey and chicken sausages;
- Low-fat deli slices of chicken or turkey;
- Ostrich steak;
- Wild duck.
3. Vegetarian Proteins
- Soy foods and veggie burgers;
- Crawfish, crayfish;
6. Fat-Free Dairy Products
You can eat all these dairy products, but make sure they are FAT-FREE:
- Cottage cheese;
- Cream cheese;
- Plain Greek yogurt;
- Sour cream.
- Sugar-free gelatin;
- Shirataki noodles (made from the Konjac root; is high in fiber, stimulates intestinal transit and has ZERO calories);
- Goji berries (max 1 tbsp per day);
- Oat bran (mandatory 1-2 tbsp per day);
- Wheat gluten (max 4 tbsp per week).
Here is the Dukan diet food list for the second phase: The Cruise Phase. You can add any of these vegetables to your food list after you’re done with the attack phase. Here are the veggies:
III. COOKING OIL
Starting from the second phase you can now use a teaspoon of olive oil to cook your meals. This food was introduced in the Dukan diet because is the healthiest option for cooking: is rich in omega 3 fatty acids and vitamin E.
Water, sugar-free coffee, diet coke, and sugar-free tea are the drinks allowed during all phases of the Dukan Diet. The only things you can add to your coffee are skimmed milk and stevia.
Alcohol is not allowed during the first and the second phase. For best results, you should avoid it during the entire weight loss process. Don’t forget –
When you’re thirsty, water is the only thing your body needs.
These are all the foods I can think about that are allowed during the Dukan diet program. If you know other foods that should be on the Dukan diet food list, just comment below and I will update the article with the new information. Also, questions are welcome!
Dukan diet: Should I try it?
There are four phases to the Dukan diet. The Attack phase, the Cruise phase, Consolidation, and Stabilization.
The diet focuses on natural, rather than packaged, foods. It also encourages physical activity.
The Attack phase aims at rapid weight loss: from 2 to 3 kilograms, or 4.4 to 6.6 pounds, within 2 to 10 days. It is said to be a way of kick-starting the metabolism.
The dieter can choose from 68 proteins, but they can only eat lean protein. The amount is unlimited. There is no calorie counting. The protein can be any kind of beef, fish, chicken, eggs, soy, and cottage cheese, but it must be low in fat. The dieter must avoid meats with added sugars.
The dieter also consumes at least 1.5 tablespoons of oat bran, the only carbohydrate source allowed in this phase.
Oat bran is very high in fiber, so a large proportion of the carbohydrates cannot be broken down and digested. This makes oat bran less carbohydrate-rich than other sources of carbs. Oat bran also helps suppress hunger, because it expands to up to 20 times its size in the stomach.
The person must consume at least 1.5 liters of water each day. They should exercise for 20 minutes every day.
This phase aims to help the dieter achieve their target bodyweight more gradually, by adding 32 specific vegetables to the diet. Fruit is not allowed.
Share on PinterestOat bran is the only source of carbohydrate in the Attack phase of the diet.
During the cruise phase, the person normally aims to reduce weight by around 2 pounds a week.
If the individual wishes to lose 30 pounds, this phase will last for 15 weeks, but if they want to lose 5 pounds, it will last 10 weeks.
A number of different foods can be eaten, but if they lead to weight gain, they will be banned.
The dieter can eat unlimited amounts of low-fat protein, as in the Attack phase, and unlimited amounts of non-starchy vegetables, such as spinach, okra, lettuce and green beans.
However, they will alternate the intake of lean protein and vegetables, so that on one day they will eat just lean protein, and on the next, they will eat lean proteins combined with unlimited low-starch vegetables.
The dieter will continue to consume 1.5 liters of water and one tablespoon of oat bran each day.
Carrots, corn, and peas are starchy vegetables. They are not allowed.
The dieter should exercise for 30 minutes each day.
In the consolidation phase, the person aims not to lose weight, but to avoid regaining it.
Every day, the individual can now consume:
- unlimited quantities of protein and vegetables
- one piece of low-sugar fruit
- one portion of cheese
- two slices of whole-grain bread
The dieter can have one or two servings of starchy food and one or two celebration meals each week. In a celebration meal, people can eat whatever they want.
During this phase, the dieter starts eating the core diet of pure protein one day each week, preferably on the same day of each week.
This phase involves 25 minutes of exercise a day.
This is the long-term maintenance part of the plan. The person should not expect to lose or gain weight.
People can eat whatever they want, as long as they follow some simple rules:
- One day each week they must have an all-protein day, as in the Attack phase
- Eat three tablespoons of oat bran each day
- Exercise for 20 minutes each day
- Never take escalators or elevators
The stabilization phase is a long-term plan that becomes part of the person’s lifestyle.
Dieters are allowed to consume artificial sweeteners, vinegars, sugar-free gum, and spices. They are also advised to take multivitamins with minerals.
When Kate Middleton was preparing to marry Prince William, there were reports that she followed the Dukan Diet: a high-protein plan that’s super popular in Europe. It’s based on a list of 100 foods you can eat without calorie-counting. Here’s what you should know about this weight-loss method.
What is the Dukan Diet — and how does it work?
There are high-protein, low-fat, and low-carb diets — and the Dukan Diet is all three. Protein and veggies are the main components of the 100 foods you can “eat as much as you want of,” according to the official website.
The diet involves four phases that get less restrictive as you progress. “The first is called ‘the attack’ phase, where you focus on consuming protein,” explains Lisa Hayim, MS, RD, founder of The Well Necessities. “Next is the ‘cruise phase,’ where you can eat a ton of non-starchy vegetables. The third stage is called ‘consolidation,’ where you add in fruit and whole-grain bread. This phase allows you to consume more starchy foods during ‘celebration meals.’ The final phase is called ‘stabilization’ and is ongoing. This is the maintenance stage where you can eat what you please, but one day a week, you go back to the ‘attack phase’ with extra fiber and exercise.”
Are there any drawbacks to the Dukan Diet?
While eating plenty of protein and veggies isn’t a bad thing and can most definitely result in weight-loss, there are some not-so-healthy components of the Dukan Diet, too. Plus, sticking to all the phases of the diet can be challenging — and there’s no real evidence you’ll actually keep the pounds off you worked so hard to shed.
“This diet is hard to follow and allows for artificial sweeteners that have been linked to a host of health issues, including diabetes and obesity,” Hayim says. “It’s also very strict. It might cause weight loss in the beginning, but it will likely come back after reintroducing your normal diet in the last phase.”
Should you give the Dukan Diet a try?
If you’re looking for a quick, simple way to lose weight, the Dukan Diet isn’t it. Since it’s a long-term plan, you might experience some highs and lows when adhering to the phases.
“This isn’t a short-term plan,” Hayim says. “This diet can take months to get to the end, and even at the end, you’re still ‘on the plan.’ The first few stages will likely cause rapid weight loss, but after that, it becomes more difficult to lose a lot of weight and you may become frustrated and disappointed.”
And, the crazy-high protein intake could cause some issues as well. “High-protein diets may be effective for weight-loss, but we don’t really know the long-term effects on our health just yet,” Hayim says. “Those with diabetes and renal disease should stay far away from this diet. Also, people who tend to eat more plant-based diets will likely struggle to stay satisfied. Vegetarians and vegans will probably become bored, as tofu and tempeh — soy-based products — are the only ones allowed, and beans are not.”
If you do try the Dukan Diet, keep in mind that while it definitely has a fan club, it’s not necessarily the healthiest plan, plus it can be very challenging to follow, so don’t be disappointed if you can’t stick to it for long.
Dukan Diet stage 2
The cruise phase is the workhorse stage of the diet, where you alternate the pure protein days of the Attack phase with days when you add unlimited amounts of salads and vegetables to your selection of meat, fish and no-fat dairy products. You stay in this phase until you reach your ideal weight.
You can introduce the following vegetables either raw, steamed, boiled or baked (in foil) with your meat or fish: artichoke, asparagus, eggplant, broccoli, cabbage, celery, celeriac, chicory, cucumber, fennel, French beans, leeks, mushrooms, onions, capsicum, pumpkin, radish, salad leaves, sorrel, soybeans, spinach, swede, Swiss chard, tomatoes and turnip.
In principle, you can eat as many of these as you like, but if you want speedy weight loss, Dr Dukan believes it’s best to eat until you no longer feel hungry.
Carrots and beetroot are permitted, too, but they are starchy, so avoid having them too often. During the Cruise phase, steer away from starchy foods such as potatoes, rice, corn, peas, beans, lentils and avocado.
Click here to buy The Dukan Diet from Booktopia, Australia’s Local Bookstore
- Have one to five pure protein days (with no-fat dairy products) interspersed with one to five days when vegetables can be eaten too.
- Eat two tablespoons of oat bran per day.
- Take a 30-minute brisk walk daily.
- Drink 1.5 litres of water each day.
You should be aware the weight loss you enjoyed in the Attack phase will likely plateau when you introduce salad and vegetables, but don’t panic.
The protein-only diet has a powerful water-loss effect. A diet rich in meat and dairy products raises the levels of uric acid and urea in the blood. These are toxic by-products of protein breakdown, which the body tries to eliminate by sucking water out of the tissues and pumping it into the kidneys and urinary tract to help it flush out.
When you start eating vegetables again, your body will naturally start to retain a little water. As soon as you switch to a pure protein day, the water expulsion will return.
Dr Dukan says you can expect to lose 900 grams for every week you’re on the Cruise phase.
- EAT as often as you like. Don’t go hungry.
- NEVER skip meals.
- EXPERIMENT with agar agar (from health shops). This marine gelatine reduces the speed at which sugar is assimilated by the body, cuts cholesterol and reduces the amount of calories absorbed.
- MAKE Dukan-friendly sauces and dressings. For a simple yoghurt dressing, beat a teaspoon of Dijon mustard, a dash of vinegar, pepper, salt and herbs into non-fat yoghurt. Delicious!
- WEIGH yourself daily. Weight loss, no matter how tiny, is the best incentive.
- DRINK a large glass of cold water before your meal, one during, and a third afterwards. This makes you feel full and disrupts the absorption of food, allowing messages of satisfaction more time to reach the brain.
“The kilos fell off me and I’m much healthier”
Karen Galkoff, 38
“I love food, which is why Dukan has suited me so well. I followed the diet, lost 44 kilograms, and happily glided through two holidays on Dukan, eating like a horse, and continuing to lose weight.
“I don’t need to diet anymore, but I still eat the Dukan way. I have protein and salad or vegetables every day, and low-fat yoghurt and oat bran porridge for breakfast. If we go out for dinner, I’ll call that my celebration meal, enjoy myself, then follow it with a couple of pure protein days to get back on track.
“I can honestly say there’s nothing I miss. I’ve been doing Dukan so long, if I do have carbs, I don’t enjoy them. When I’ve dieted in the past, I’ve starved myself during the day and saved my calories for chocolate in the evening. But with Dukan, not only am I allowed to eat as much as I like, but it’s all good, fresh food. I’m not just slimmer, I feel much healthier, too.”
Dukan at a glance
- KICK-START your diet with the rapid weight-loss Attack phase, where you eat unlimited meat, fish, eggs and no-fat dairy products, plus oat bran.
- AFTER two to 10 days (depending on how much weight you have to lose) switch to the Cruise phase, where you alternate Attack days with days when you add unlimited vegetables and salad.
- ON HOLIDAY, stick to protein with salad and vegetables (no pasta, potatoes or rice), plus two to four tablespoons of oat bran. Allow yourself a little cheese, a piece of fruit, a glass of wine and two slices of wholemeal bread each day.Enjoy two “celebration meals” without any restraint, and earmark a day when eating is pared back to protein-only.
- WHEN you come home, continue with your holiday eating plan (minus the daily wine). This is Dukan’s Consolidation phase. Stick to it for five days for every half a kilogram you have lost as this will help establish your long-term weight goal
- IF YOUR weight starts to creep up, dip back into the Attack phase for a few days.
- FINALLY, stay slim forever by resuming a healthy, balanced diet with three Dukan caveats: daily oat bran, daily exercise and a protein-only diet on Thursdays.
See our Dukan Diet five-day meal plan and Part one of the Dukan summer diet.
Read our fact sheet on the Dukan Diet.
© Daily Mail
Have you ever seen a woman who just has that “I don’t even have to work out” look to her? Well, Simone Gloger, nutritionist for the Dukan Diet, is one of them. She’s the kind of person you’d trust if she gave you advice about maintaining your weight—and she does it for a living. She’s the nutritionist who helps design the meals and recipes for the Dukan Diet, the worldwide sensation created by French doctor Pierre Dukan.
But as it turns out, Gloger doesn’t eat whatever she wants; she really does live by the Dukan Diet. The diet plan begins with a short “Attack” phase consisting of only lean protein and no carbs. Dukan says eliminating added fat and carbs from your diet encourages your body to break down stored fat for energy (translation: you’ll be eating a lot of turkey, nonfat yogurt, and oats). After that, healthy carbs are slowly reintroduced in the “Cruise” phase, and you’ll keep up a looser version of the plan indefinitely to maintain your weight.
We asked Gloger to share some tips for anyone looking to try out the diet, as well as a typical day of eating (which she gave us for the “Cruise” phase of the plan).
Tip 1: Stock up on protein. “For best results on the Attack phase, make sure you are well-stocked with plenty of proteins—especially fresh proteins,” says Gloger. “Prepare your proteins in bulk: meatballs, burger patties, filets, ground meat, steaks, hard-boiled eggs etc. The more lean protein and fresh water you have on hand, the better your results.”
Tip 2: Avoid sodium traps. “You can season the proteins in any way, but avoid table salt and use Himalayan or Celtic sea salt instead. The sodium content in prepackaged proteins (chicken/tuna in a can, deli meat, mock crab, etc.) can be quite high, so use fresh protein instead.”
Tip 3: Drink a lot. “Try to have eight glasses of water a day. Herbal teas are an optimal choice and count toward your water intake—great for cold winter days!”
Tip 4: Oat bran is your friend. “Make sure to have your oat bran! In the Attack Phase, 1.5 tablespoons are allowed per day. Try to have your oat bran during the times of day that you are hungriest or experience the most cravings. You can have your oat bran as a hot cereal, pancake, muffin, in your yogurt, or as breading for your proteins.”
The Dukan Diet
Diet ‘guru’ Pierre Dukan struck off. BDA named it worst celeb diet for 2012. Metro coverage
If you want to shape up in time for summer the Dukan diet, which claims to help you lose up to half a stone in just five days, might sound tempting. But just what does it involve and is it safe? Dietitian Juliette Kellow investigates…
The Dukan Diet, a ‘breakthrough’ diet book by Dr Pierre Dukan, has sold more than 1.5 million copies and has been a top 10 hit on the French Amazon website for three years. A-listers like Jennifer Lopez, supermodel Gisele Bundchen and Gossip Girl star Jessica Szohr are all said to be fans. And now it’s hopped across the Channel to land on British shores.
What does the Dukan diet involve?
The diet (or regime) is based on four phases, with each one following on from the other. Dr Pierre Dukan believes eating protein is the key to achieving weight loss, so the starting point is a very high protein diet combined with no carbs.
If that sounds similar to the Atkins diet, you’re thinking along the right lines. However, it’s even stricter than Atkins. The Dukan regime really does start with no carbs except for a small amount of oat bran. Even low-carb veggies like spinach and cabbage are off limits at the beginning!
Unlike Atkins, it seriously restricts fat so fried eggs, steaks and chops are not allowed. Instead the Dukan Diet replaces them with lean protein-rich foods. Throughout all the phases, this high protein, no-carb way of eating appears.
Dr Dukan’s theory…
Quite simply protein is a dieter’s friend, whilst fat and carbs are initially the foe. Pierre Dukan puts forward several good reasons to eat more protein-rich foods when trying to lose weight:
- Proteins are composed of long chains of building blocks called amino acids, which are linked with strong bonds that take a lot of effort to break. This means the body has to work really hard to process proteins and so they stay in the stomach longer than fats or carbohydrates. In turn, this means the stomach empties more slowly, helping to keep us fuller for longer so we find it easier to stick to our diet.
- Meanwhile, because the body has to work harder to break down proteins, it burns up more calories in doing so. So for example, when we consume 100 calories from protein, the body uses 30 calories to process it and so in reality we only get 70 calories. In contrast, the body only uses 12 calories to process 100 calories from fat; and just seven calories to process 100 calories from carbs. This means if we eat 1,500 calories of pure protein, in reality we only get 1,050 calories.
- Complementing this high protein intake, carbs should be severely limited because they cause the secretion of insulin. Insulin controls blood sugar levels and encourages the storage of fat.
- Fat needs to be limited because it contains the most calories per gram, and it tends to eaten in combination with carbs like bread and pasta. Protein contains only half the calories of fat – just four calories per gram compared to nine calories per gram of fat.
- Fat only reduces our appetite a little and high intakes are linked with heart disease.
Put simply, Dr Dukan says: “you cannot lose your own fat by eating fat from other sources.”
How do I lose weight without cutting carbs?
Weight Loss Resources helps you to lose weight while still eating your favourite foods. Our online food diary will help you achieve your weight loss goals with a healthy, balanced diet. Try it free for 24 hours.
How do I follow the Dukan diet?
There are four phases to the Dukan regime:
Phase 1: The Attack Phase
Made up of protein rich foods that are low in fat. See the ‘Attack Phase’ in more detail.
Phase 2: The Cruise Phase
The Attack Phase with limited added vegetables every other day. See the ‘Cruise Phase’ in more detail.
Phase 3: The Consolidation Phase
To help you keep the weight off. This phase adds a few more vegetables everyday and some fruit. See the ‘Consolidation Phase’ in more detail.
Phase 4: The Stabilisation Phase
The final phase is effectively a lifelong commitment to maintain your weight loss. Most of the time you eat normally, but every Thursday, you follow a pure protein day by eating only foods allowed in the Attack Phase.
Furthermore, you pledge to not use lifts or escalators, walk for 20 minutes a day and have 3tbsp of oat bran daily.
How much weight can I expect to lose?
If you follow the Dukan regime Attack Phase for five days, you can expect to lose up to 7lb although you may achieve 10lb if you are more overweight to start with. If you start with three days of Attack, then you can expect to lose up to 5lb. For a one day Attack, you can expect to shift 2lb.
Once you enter the Cruise Phase of the Dukan diet you can expect your weight loss to stabilise at around 2lb a week.
What can I drink on the Dukan diet?
You should have 1.5 litres of water every day through all the phases. It’s fine to use this in tea, coffee or herbal teas. Ideally, you should opt for mineral water that’s low in sodium, although tap water is still suitable. Diet drinks are also allowed.
This means no alcohol, fruit juices or non diet fizzy drinks.
You need to drink a lot more than usual on this diet because the breakdown of protein creates waste products such as uric acid. Plenty of fluid is needed to help the kidneys eliminate this from the body.
Does the Dukan diet have any side effects?
In the short term you can expect to experience similar side effects to the Atkins diet. When carbohydrates are absent, the body switches to burning fat as its primary source of fuel. This results in the production of substances called ketones, which can cause bad breath, a dry mouth, tiredness, weakness, dizziness, insomnia and nausea.
In fact, Dr Pierre Dukan recommends avoiding any strenuous activities in the Attack Phase as you will probably feel so tired. As for bad breath and a dry mouth, Dr Dukan simply explains they signify you are losing weight and so should be welcomed as proof of success. He recommends drinking more to ease these symptoms.
Constipation may also occur as a consequence of avoiding all carbs with the exception of a small amount of oat bran.
Longer term, this plan may lead to nutritional deficiencies, which cause health problems in later life. For example, if you have 40lb to lose, you could find yourself surviving on nothing but protein and a few vegetables every other day for three to four months. This lack of wholegrains, fruit and vegetables in your diet is likely to lead to a lack of antioxidants. Low intakes of which have been linked with a host of health problems ranging from heart disease and cancer to premature ageing and cataracts.
As a safeguard, Dr Dukan recommends taking multivitamins, but research shows it’s far better to get our nutrients from food rather than pills. Meanwhile, some experts agree that very high intakes of protein may cause kidney problems or weaken bones.
Are there any other bad points?
- There’s absolutely no room for flexibility with the Dukan diet. In the same way a medical condition might be treated with drugs that must be taken, Dr Pierre Dukan believes that people who want to lose weight need a prescribed set of rules and instructions that must be followed.
- The dieting phases of this plan (Attack and Cruise) are extremely limited so chances are the regime will get very boring with the result that many people will give up quickly.
- It’s almost impossible to follow the Dukan Diet if you have a vegetarian diet that avoids dairy and/or eggs.
- From a budget point of view, protein-rich foods such as meat, poultry and fish tend to be more expensive than starchy carbs, fruit and veg.
- This diet fails to teach people about the basic principles of a balanced, healthy diet, which science proves can help keep us healthy and free from disease.
What are the diet’s pros?
- The Dukan diet is designed to enable people to lose considerable amounts of weight very quickly and this can be very motivating.
- It’s very prescriptive and gives dieters a strict set of rules – for some people this can be very effective.
- The lack of choice can make mealtimes easier to plan to some extent, if you can put up with the monotony.
- There’s no need to weigh food or count calories.
- The diet encourages people to cut out refined, processed, fatty and sugary foods and alcohol, all of which are low in vitamins and minerals – definitely a positive move.
- Unlike the Atkins diet, Dukan recommends considerably cutting down on fat and salt, both of which are important health habits to get into.
This isn’t a diet for the faint hearted. It’s extremely limited in the types of foods that can be eaten during the actual ‘slimming’ phases. The result being that dieters are likely to rapidly fall off the wagon due to mealtime monotony and boredom.
The Dukan diet is incredibly unbalanced and fails to follow healthy eating guidelines, which are designed to keep us free from illness. These guidelines are based on huge amounts of scientific research. In contrast, an extreme diet like this is unlikely to have been the subject of extensive studies and so the long-term affects remain unknown.
Of course this plan will result in weight loss – and rapid weight loss to start with. This is because calories are seriously limited. Whilst in theory you can eat as much protein-rich meat and eggs as you want, ultimately, your taste buds will limit the quantity you eat as you quickly get bored with the same flavours. As a result, chances are you will struggle to eat more than 1,000 calories a day.
A large amount of the weight loss that occurs in the Attack Phase is due to a loss of water, which is bound with a reserve supply of carbohydrate called glycogen in the liver. In the absence of dietary carbs, the body rapidly uses up this supply of glycogen and so you also lose the associated water. Indeed, Dr Dukan says that in the first few days you can often see a slight weight change by the hour and in reality, this can only happen when changes in fluid are occurring.
This also explains why one small deflection from the diet – a jam doughnut, for instance – can show an immediate increase of 3-4lb on the scales. Those glycogen stores are quickly replenished, together with the associated water, which pushes up your weight.
There’s certainly good evidence that protein-rich foods can help us to feel fuller for longer and so have a role to play in controlling our appetite. But increasingly, research is showing that we can achieve an even better hunger-fighter by combining protein-rich foods with high-fibre carbs – for example, scrambled eggs on wholegrain toast. It therefore makes no sense to focus solely on protein. It’s certainly a good idea to start enjoying protein-rich foods at each meal, but not in isolation.
Having oat bran every day is also not something that most health experts would recommend. Oat bran contains phytates, naturally occurring compounds that can bind with minerals such as iron and zinc and reduce their absorption. It’s far better to boost fibre with higher-fibre starchy foods such as wholegrains, pulses and fruit and veg.
On the issue of limiting fruit and veg, health experts have spent years encouraging us to eat 5-a-day and for many very good reasons – reducing the risk of cancer and heart disease, helping to control our weight, and even to keep our skin and hair in good condition. There is a stack of research to show that fruit and veg are good for us, whilst a continual lack of these foods is linked to poorer health. It makes no sense – and in my mind is actually irresponsible – to encourage people to eat fewer of these foods.
What this boils down to is another diet that dramatically reduces calories but packages itself as the latest ‘diet’ breakthrough. It’s the low calorie intake that results in weight loss – and frankly, this can be achieved by eating a mixed diet based on foods from all the four main food groups.
My advice is to give the Dukan diet a miss. Even if you can bear five days of surviving on a diet of meat and eggs, the sweet taste of rapid weight loss will quickly be replaced by bitterness the moment you eat a bowl of cereal or slice of toast and watch the scales return to normal!
Dukan Diet Food List
The Dukan Diet plan is very effective because you can eat as much as you want and still lose weight. Below is the updated list of the 100 allowed foods for the Dukan Diet: 68 Pure Proteins and 32 Vegetables.
100 Foods Allowed on the Dukan Diet
“You don’t lose weight when you’re hungry”
During his research, Pierre Dukan identified 100 allowed foods that contain the essential nutrients for our bodies that have tremendous benefits and are rich in protein, low in carbohydrates and fat. You can eat as much as you want from the Dukan Diet food list during the four phases of the Dukan Diet.
68 Pure Proteins: Starting on the Attack phase
And Sugar-free gelatin
32 vegetables: starting from the Cruise phase
|Artichoke – Asparagus – Bean sprouts – Beet – Broccoli – Brussels sprouts – Cabbage – Carrot – Cauliflower – Celery – Cucumber – Eggplant – Endive – Fennel – Green beans – Kale – Lettuce, arugula, radicchio – Mushrooms – Okra – Onions, leeks, shallots – Palm Hearts – Peppers – Pumpkin – Radishes – Rhubarb – Spaghetti squash – Squash – Spinach – Tomato – Turnip – Watercress – Zucchini|
More foods allowed on the Dukan Diet:
- SHIRATAKI : Unlimited starting from the Attack phase. The Konjac root from Asia (China and Japan) is satisfying, rich in fiber, stimulates intestinal transit and has virtually no calories. You can also find konjac in other forms, such as a powder or ‘flour’ and sometimes a gel. You can use any form for Dukan Cooking.
- OLIVE OIL : starting from the Cruise phase. Rich in omega 3 fatty acids, polyphenols and vitamin E (an antioxidant) – all essential for health. Limited quantity: 1 tsp
- GOJI BERRIES : starting from the Attack phase. Limited quantity: Pure Protein days: 1 Tbsp , Proteins and Vegetables days: 2 Tbsps.
- WHEAT GLUTEN : 4 tbsp / week (all phases)
Members of Dukan personalized weight loss coaching have exclusive access in the slimming apartment to:
- The 100 allowed foods: all their properties, nutritional qualities and associated Dukan recipes.
- Information on tolerated foods and foods that keep you feeling full.
- Hundreds of Dukan recipes and food tips
To join coaching, first calculate your True Weight.
Dukan Diet Food List & Full Low Down
Interested in the Dukan diet but not sure where to start? We’ve got the full low down here!
Dukan Diet Overview
The Dukan diet was created by Dr. Pierre Dukan, designed to help you lose weight, but keep off the weight.
The diet was designed to help train you healthy eating habits, so you are able to maintain your results far after you complete the diet.
The diet includes four phases: The diet includes rotating macronutrients throughout the week, and also combines exercise with healthy eating to achieve and maintain results.
- Attack Phase. Designed to help you kick-start your diet with a noticeable weight loss right off the bat. In the attack phase, you’ll eat tons of protein (in fact, you can choose from 68 protein-packed foods associated with weight loss).
- Cruise Phase. Here you’ll add tons of veggies to your diet. You’ll begin alternating pure protein and protein + vegetable days to gradually start shedding pounds.
- Consolidation Phase. The consolidation phase, which was created to help you prevent the rebound weight gain. Rather than immediately returning to forbidden foods, you’ll gradually reintroduce them in limited quantities.
- Stabilization Phase. Includes the rest of your life! The idea is that now you set up long-term healthy habits that will continue into the future.
Foods to Choose From
+ fruit, starchy foods, whole grain bread & cheese
all food groups allowed
Expected Weight Loss
2 – 8 lbs during the phase
|2 lbs per week|
approx 3 days per lb
5 days per lb lost during Cruise
Amount of Oat Bran (tbsp per day)
Physical Activity (per day)
|20 min||30 min||25 min||20 min|
Phase #1: Attack Phase
The Attack Phase is the beginning phase of the Dukan diet, during which you’ll only be eating pure protein.
The idea is that the sudden, drastic change in diet triggers a quick weight loss start, helping you stay motivated to continue the diet after encouraging initial results.
During the Attack Phase, you can only eat natural, pure protein foods. You can choose from 68 proteins, in unlimited quantities (aka you can eat as much as you want).
The protein intake flushes out excess water from your body, and the digestion of proteins will also produce ketones. During this time, you’ll want to be sure to drink 6-8 cups of water each day. You’ll also need to take 1.5 tablespoons of oat bran per day.
You’ll also start to gradually exercise during the Attack Phase – the Dukan diet suggests gentle walks consisting of 20 minutes per day.
The duration of your Attack Phase depends on a number of factors including your age, the amount of weight you want to lose, and how many diets you’ve done in the past. Usually, the Attack Phase lasts from 2-7 days.
- Less Than 10 lbs to Lose: 1-2 Days
- 15 – 30 lbs to Lose: 3-5 Days
- 40 lbs or More to Lose: Up to 7 days (although be sure to consult with your physician)
foods to eat during attack phase
- Lean Meat: Ex: Beef tenderloin, filet mignon, buffalo, extra-lean ham, lean center-cut pork chops, reduced fat bacon, flank steak, pork tenderloin
- Poultry: Ex: Chicken, Chicken liver, Cornish Hen, Fat-free Turkey and chicken sausages, ostrich steak, quail, turkey, wild duck
- Shellfish: Clams, Crab, Crawfish, Crayfish, Lobster, Mussels, Octopus, Oysters, Scallops, Shrimp, Squid
- Vegetarian Proteins: Seitan, Soy foods and veggie burgers, Tempeh, Tofu
- Fat-free Dairy Products: Fat-free cottage foods, fat-free cream cheese, fat-free milk, fat-free ricotta, fat-free sour cream
- Eggs: Chicken, Quail, Duck
foods to not eat during attack phase
All other food groups, including vegetables, starchy foods, grains, and fruits.
Phase #2: Cruise Phase
The cruise phrase will bring you back to your “true weight.”
During the cruise phase, you’ll add 32 vegetables to your diet, bringing you to a total of 100 natural foods to choose from.
During this time, you’ll alternate days between pure protein days, where you eat only protein, and days when you eat veggies + protein.
This period lasts for a varied amount of time – you’ll spend 3 days for each pound you want to lose in the cruise phase. The weight loss is slow but steady – most people lose 1 lb every 3 days.
You’ll also want to plan on 30 minutes of brisk walking each day, plus 2 tablespoons of oat bran per day.
foods to eat during cruise phase
All foods from the Attach Phase are allowed, plus:
- Bean sprouts
- Brussel sprouts
- Green beans
- Palm hearts
- Spaghetti squash
foods to not eat during cruise phase
Similar to Attach Phase, you still can’t eat starchy vegetables (like potatoes and sweet potatoes), whole grains, or fruits.
Phase #3: Consolidation Phase
The consolidation phase is intended to prevent the rebounding effect that happens with so many diets.
During this time, you’ll gradually reintroduce forbidden foods back into your diet, in limited quantities. While retaining your established base of veggies and proteins, you’ll begin to add back in some starchy foods.
Each week, you are also allowed up to two “celebration” meals.
What is a Celebration Meal? A celebration meal is composed of 1 appetizer, 1 entrée, 1 dessert and 1 glass of wine. You may only have one serving of each item.
This phrase is composed of a strict timeline. For each pound lost during the Cruise Phrase, you’ll spend 5 days in the Consolidation Phase.
Make sure you also maintain 25 minutes of brisk walking during this period, take 2 tablespoons of oat bran per day, and continue your Pure Protein Thursday – the day where you eat only protein!
Pure Protein (PP) Days: From the Consolidation Phase onwards, you’ll continue to have every Thursday as a Pure Protein day. This is the day when you’ll eat only protein.
foods to eat during consolidation phase
In addition to the 100 natural foods, in the first half of the Consolidation Phase, you can now begin introducing:
- One serving of fruit per day
- 2 slices of whole grain bread per day
- 1.5 ounces of hard rind cheese per day
- 1 serving (cooked cup) of starchy foods each week (rice, sweet potatoes)
- 1 celebration meal per week
During the 2nd half of the Consolidation Phase, you can add:
- 2 servings of fruit per day
- 2 slices of while grain bread per day
- 1.5 ounces of hard rind cheese per day
- 2 servings (cooked cup) of starchy foods each week
- 2 celebration meals per week
foods to not eat during consolidation phase
Despite your general fruit allowance, you are still NOT allowed to have bananas, grapes, figs, or cherries.
Phase #4: Stabilization Phase
In the Stabilization Phase, all the good habits you’ve practiced previously will become cemented into your life! Now that you have a pattern to follow, you’ll continue it.
In addition to keeping up the schedule you’ve already established, the Dukan Diet also requires that you:
- Consume 3 tablespoons of Oat Bran each day
- Walk 20 minutes each day – and take the stairs whenever you have the option.
- Have a pure protein Thursday (aka your Attack Phase menu)
That concludes our intro to the Dukan Diet! Have you ever gone on the Dukan Diet? If so, share your experience in the comments!
As stated above, the Dukan Diet consists of 4 important phases. So let’s talk a bit about each phase for a better understanding of what this diet requires from dieters.
The “Attack” phase, as even the name suggests, is all about losing weight rapidly. The target is losing 3 kg (4.4 to 6.6 lbs) within the first 2 to 10 days. The first rule is that dieters can eat nothing excepting lean protein. The second rule is that the protein has to be low in fat. It is allowed to eat fish, chicken, beef, eggs, cottage cheese, and soy. There is no protein count during this phase, so you can eat as much as you want.
Besides the above protein, the dieter is told to consume at least 1.5 tablespoons of oat bran, the only carbohydrate source allowed during the “Attack” phase. Oat bran is important because it can suppress the feeling of hunger.
The “Cruise” phase adds another list of accepted foods: 28 specific vegetables are added to the Dukan Diet. Fruits are not allowed, yet.
The goal of this second phase is to help dieters achieve their target body weight more gradually, allowing them to lose around 1 kg (2.2 lbs) per week. The length of this second phase will vary from one dieter to another. For instance, if one person needs to lose 10 kg, the “Cruise” phase will last for ten weeks.
Just like with the first step, a new set of rules emerge. You can eat unlimited amounts of vegetables as long as they are not starchy. Vegetables such as peas, corn, and carrots are not allowed, but lettuce, okra, green beans, and spinach are accepted.
The “Consolidation” phase is critical because it prevents the dieter from putting weight back on, which is, unfortunately, the case with many other similar diet plans.
During this 3rd phase, another list of accepted food is “unlocked.” You can now consume unlimited quantities of protein and vegetables daily, as well as low-sugar fruit. Every week, the dieter is “awarded” with one or two servings of starchy food and two celebration meals (you can eat whatever you want).
The “Stabilization” phase is, in fact, a long-term diet plan, or a maintenance plan, if you want. The dieter can eat whatever he wants as long as he follows a relatively simple set of rules:
- You must repeat the “Attack” phase one day each week;
- 20 minutes of easy exercises each day;
- Avoid escalators or elevators. Always use the stairs;
- Consume oat bran on daily basis.
According to Pierre Dukan, the “Stabilization” phase must become part of your life, part of your daily routine.