100 Dukan Diet Food List-What can you Eat on the Dukan Diet?
What is Dukan Diet?
Dukan diet is the Weight Loss and Weight Management program, created by Dr.Pierre Dukan. This diet does not limit your intake, but you are recommended to eat foods that help you to lose weight.
What are the Phases of the Dukan Diet?
Dukan has 4 phases to complete (You will be on your 4th phase forever) your weight loss journey.
Phases 1 and 2 to make you lose your weight, and phases 3 and 4 to maintain your True weight all the time.
Phase 1: Attack Phase
Phase 2: Cruise Phase
Phase 3: Consolidation Phase
Phase 4: Stabilization Phase.
Phase 1 Dukan Diet Attack Phase
In the Attack Phase of the Dukan diet, effects are planned to lose weight quickly and see the results. Focused mainly on High Protein foods, you are allowed to eat 68 foods.
The Dukan Diet Attack phase typically lasts 2 to 5 days,
- It will take 1 or 2 days to lose below 10lbs
- It will take 3 to 5 days to lose 15 to 30lbs
- Consulting with your required, to lose more than 40lbs, so this phase will max 7 days.
Phase 2 Dukan Diet Cruise Phase
As per Dukan Diet, You will reach your “True Weight” in the Cruise phase. 68 high protein foods from the attack phase + 32 Vegetables are allowed to eat in this phase.
You will be eating a mixed diet of pure protein and vegetables during the cruise phase, you will lose 1lbs every 3 days. Walking for 30 minutes at a fast pace is suggested in this phase to help you lose the most weight.
Phase 3 Dukan Diet Consolidation Phase
The consolidation phase is aimed at preventing the rebound effect by progressively reintroducing initially prohibited foods in small amounts. “Pure protein Thursday”, “Celebration meals” and “Everyday Must add Whole grains and Fruits” are allowed in this Phase. 25 minutes of a fast walk is suggested in this phase.
Phase 4 Dukan Diet Stabilization Phase
Once you have entered the Stabilization phase, you will be in that phase forever. This phase helps you to maintain your True Weight. This phase includes, “Pure protein Thursday”, “Oatbran every day” and Physical exercise, “Walking off 20 Minutes Daily”.
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What can you Eat on the Dukan Diet?
In phase 1, you are allowed to eat 68 pure proteins including:
- Lean meat
- Poultry
- Fish
- Shellfish
- Veg proteins
- Dairy & Eggs
Dukan Diet Food List: Dukan phase 1 Food list
Dukan Diet Phase 1 Lean Meat
- Pork tenderloin,
- Pork loin roast
- Beef tenderloin, Filet mignon
- Lean slices of roast beef
- Extra-lean Kosher beef hot dogs
- Buffalo
- Extra-lean ham
- Reduced-fat bacon, (Soy bacon )
- Flank steak, Sirloin steak
- Venison
- Veal chops
- Veal scaloppini
Dukan Diet Phase 1 Poultry
- Cornish hen
- Chicken
- Chicken liver
- Chicken sausages
- Turkey
- Fat-free turkey sausage
- Low-fat deli slices of chicken turkey
- Quail
- Wild duck
- Ostrich steak
Dukan Diet Phase 1 Shellfish
- Oysters
- Clams
- Octopus
- Crab
- Lobster
- Squid
- Shrimp
- Crawfish
- Mussels
- Scallops
- Crayfish
Dukan Diet Phase 1 Fish
- Arctic char
- Tuna
- Catfish
- Trout
- Swordfish
- Cod
- Tilapia
- Flounder
- Grouper
- Salmon
- Surimi
- Sardines
- Sole
- Haddock
- Mahi Mahi
- Halibut
- Mackerel
- Red snapper
- Perch
- Shark
- Herring
- Orange roughy
- Monkfish
- Sea bass
Dukan Diet Phase 1 Fat-free dairy products
- Milk
- Cottage cheese
- Cream cheese
- Ricotta cheese
- Greek style yogurt
- Sour cream
Dukan Diet Phase 1 Eggs
- Chicken Eggs
- Duck Eggs and
- Quail Eggs.
Dukan Diet Phase 1 Vegetarian Proteins
- Seitan
- Tofu
- Soy foods and veggie burgers
- Tempeh
Dukan Attack Phase Recipes
Let’s check out some Healthy recipe ideas for the Attack phase of the Dukan Diet:
1. Grilled chicken skewers with a green salad:
Grill chicken breasts and serve on skewers with a side of mixed greens and a lemon vinaigrette dressing.
2. Tuna salad with mixed vegetables:
Mix canned tuna with diced celery, onion, and bell peppers. Serve over a bed of mixed vegetables, such as cherry tomatoes, cucumber slices, and lettuce.
3. Egg and vegetable omelet:
Beat together eggs and diced vegetables, such as bell peppers, onions, and spinach. Cook in a nonstick pan until the eggs are set. Serve with a side of mixed greens.
4. Turkey roll-ups with cheese and vegetables:
Spread low-fat cream cheese on slices of turkey and roll them up with diced vegetables, such as bell peppers, onions, and spinach. Serve with a side of cherry tomatoes.
What Vegetables can you eat on the Dukan diet?
The Dukan diet allows you to eat 32 vegetables when you enter phase 2.
Dukan Diet Phase 2: Cruise Phase Vegetables
- Artichoke
- Beet
- Asparagus
- Broccoli
- Bean sprouts
- Cauliflower
- Brussels sprouts
- Spinach
- Arugula, Radicchio and Lettuce,
- Cabbage
- Kale
- Mushrooms
- Leeks, Onions, and shallots
- Carrot
- Radishes
- Celery
- Turnip
- Green beans
- Cucumber
- Okra
- Eggplant
- Peppers
- Endive
- Palm Hearts
- Zucchini
- Fennel
- Pumpkin
- Tomato
- Rhubarb
- Watercress
- Spaghetti squash
- Squash
As we have mentioned before, the Dukan diet phase 3 allows you to eat Fruits and Whole grains.
Goji berries and Shirataki noodles are allowed in phase 1, and wheat gluten is allowed in all 4 phases, You can add olive oil from the Cruise phase.
