Dukan Diet Foods
Dukan diet foods list comprises 100 approved protein-rich foods.
The 100 approved foods, 68 Pure Proteins and 32 vegetables, contain essential nutrients required for the body. These foods make tasty recipes!
During the four phases of the Dukan Diet, you can eat unlimited quantities of low-carb, low-fat, high-protein foods.
The Dukan diet meal plan is highly effective for weight loss. Although some celebrities, including Kate Middleton, Jennifer Lopez, Katherine Jenkins, and others, follow this diet, it is important to consult your healthcare professional to determine the best dietary approach for your individual needs.
Dukan Diet Food List
| Attack Phase | Cruise Phase | Consolidation Phase | Stabilization Phase |
|---|---|---|---|
| 68 Pure Protein foods | 68 Pure Protein Foods + 32 Veggies | Attack Phase Foods + Cruise Phase Foods | Foods from all three phases |
| VEGETARIAN PROTEINS | APPROVED VEGETABLES | Fruits, Cheese, Non-Starchy Veggies | Whole Grain Bread, Pure Protein meals |
| 1. Seitan | 1. Asparagus | Oat Bran (Mandatory) 2 – 2.5 tablespoons | Oat Bran (Mandatory) 3 tablespoons |
| 2. Tempeh | 2. Artichoke | Water Intake: 1.5 – 2 liters of water each day | Water Intake: 1.5 – 2 liters of water each day |
| 3. Tofu | 3. Broccoli | ||
| 4. Veggie burger – Soy foods | 4. Brussels sprouts | ||
| DAIRY PRODUCTS (FAT-FREE) | 5. Bean sprouts | ||
| 5 Cottage Cheese – Fat-free | 6. Beet | ||
| 6. Cream Cheese – Fat-free | 7. Cauliflower | ||
| 7 Greek-style Yoghurt | 8. Celery | ||
| 8. Milk – Fat-free | 9. Cucumber | ||
| 9. Ricotta – Fat-free | 10. Cabbage | ||
| 10. Sour cream – Fat-free | 11. Carrot | ||
| EGGS | 12. Eggplant | ||
| 11. Duck | 13. Endive | ||
| 12. Chicken | 14. Fennel | ||
| 13. Quail | 15. Green beans | ||
| POULTRY | 16. Kale | ||
| 14. Chicken | 17. Lettuce radicchio arugula | ||
| 15. Cornish hen | 18. Mushrooms | ||
| 16. Chicken and Turkey sausages (fat-free) | 19. Onions shallots leeks | ||
| 17. Chicken liver | 20. Okra | ||
| 18. Deli slices of chicken and turkey (low fat) | 21. Pumpkin | ||
| 19. Ostrich Steak | 22. Palm hearts | ||
| 20. Quail | 23. Peppers | ||
| 21. Turkey | 24. Radishes | ||
| 22. Wild duck | 25. Rhubarb | ||
| SHELLFISH | 26. Squash | ||
| 23. Crawfish – Crayfish | 27. Spinach | ||
| 24. Crab | 28. Spaghetti squash | ||
| 25. Clams | 29. Tomato | ||
| 26. Lobster | 30. Turnip | ||
| 27. Mussels | 31. Watercress | ||
| 28. Oysters | 32. Zucchini | ||
| 29. Octopus | Oat Bran (Mandatory): 2 tablespoons | ||
| 30. Shrimp | Water Intake: 1.5 – 2 liters of water each day | ||
| 31. Squid | |||
| 32. Scallops | |||
| LEAN MEAT | |||
| 33. Beef tenderloin and filet mignon | |||
| 34. Buffalo | |||
| 35. Beef lean slices- Roasted | |||
| 36. Center-cut lean pork chops | |||
| 37. Extra Lean Ham | |||
| 38. Extra-lean Kosher beef hot dogs | |||
| 39. Pork tenderloin, pork loin roast | |||
| 40. Reduced-fat bacon – Soy bacon | |||
| 41. Steak: flank, London broil, sirloin | |||
| 42. Venison | |||
| 43. Veal chops | |||
| 44. Veal Scaloppini | |||
| FISH | |||
| 45. Arctic char | |||
| 46. Catfish | |||
| 47. Cod | |||
| 48. Flounder | |||
| 49. Grouper | |||
| 50. Haddock | |||
| 51. Halibut (Smoked) | |||
| 52. Herring | |||
| 53. Mackerel | |||
| 54. Mahi Mahi | |||
| 55. Monkfish | |||
| 56. Orange Roughy | |||
| 57. Perch | |||
| 58. Red Snapper | |||
| 59. Salmon – Smoked Salmon | |||
| 60. Sardines – Canned in water or fresh | |||
| 61. Shark | |||
| 62. Surimi | |||
| 63. Sole | |||
| 64. Sea bass | |||
| 65. Swordfish | |||
| 66. Trout | |||
| 67. Tilapia | |||
| 68. Tuna – Canned in water or fresh | |||
| Oat Bran (mandatory) 1 – 1.5 tablespoons | |||
| Water Intake At least 2 liters of water each day |
Some foods that are not present in the list but can be consumed during each phase of the Dukan diet are:
-
Olive Oil
Olive oil is restricted in the Dukan diet attack phase and is allowed from the cruise phase. Dieters can consume a limited quantity of olive oil – 1 tablespoon – daily during the cruise phase. The oil is rich in omega-3 fatty acids and has antioxidant properties.
-
Wheat Gluten
Due to its carbohydrate content, wheat gluten should be consumed in moderation. No more than four tablespoons a week of wheat gluten can be consumed in all four phases of the Dukan Diet.
-
Goji Berries
Goji berries can be included in small quantities in all phases except the Attack phase, with a limited quantity of 1-2 tablespoons a day.
Dukan Diet Foods to Avoid for Better Results
Yes, with this fantastic list of 100 approved Dukan diet foods, there are food items that should be avoided. Because the Dukan diet is a protein-rich diet plan, avoiding non-compliant foods would help reach the target goal quickly.
Some of the foods that should be avoided are:
| Foods to Avoid on Dukan Diet |
|---|
| Potatoes |
| Avocados |
| Sweetened Condiments |
| Nuts |
| Cheese |
| Fried foods |
| Butter |
| Alcohol |
| Sugar |
| Legumes |
| Dairy products (Non-skimmed) |
| Salad dressing – Mayonnaise |
Physical Activity to Combine with Dukan Diet Foods
Physical activity becomes an absolute must when heading for weight loss. No doubt, the diet makes an individual active and energetic. So, indulging in physical activities wouldn’t be that difficult.
| Attack Phase | Cruise Phase | Consolidation Phase | Stabilization Phase | |
|---|---|---|---|---|
| Physical Activity (duration per day) | 20 – 25 minutes | At least 30 minutes | 25 – 30 minutes | 20 – 25 minutes |
Getting leaner with the Dukan diet would probably be the preeminent of choices, as you lose weight without going hungry or starving.
Dukan diet produces quick weight loss results when combined with routine exercising. To learn more about the Dukan diet and its phases, visit https://www.dukandiet.com/