Dukan Diet Foods List For All Phases

Dr. Pierre Dukan, a French expert in weight management, proposed the Dukan diet. He felt compelled to aid their suffering after spending so much time with weight loss patients, and this gave rise to the Dukan diet. The Dukan diet is primarily focused on the low-carb, high-protein, rich, lean foods that it requires of its adherents. Since its creation, it has traveled to numerous nations and received positive public reception. In this post, a comprehensive explanation of the Dukan diet will be provided.

Dukan Diet Foods List For All Phases

 

The Dukan diet, like a few other diets, is founded on the idea of consuming fewer carbohydrates while increasing the body's protein consumption. The Dukan diet is well-known for its rigid approach to dieting, despite the fact that it has been shown to result in successful, long-lasting weight loss.It simply operates in a series of four phases, each of which has a different requirement. Before beginning this diet, followers must have a target weight in mind. This is due to the fact that how close you are to your weight goal determines how long you spend in each phase.

The Four Phases of the Dukan Diet Are:

 

1)Attacking Phase

 

While on a rigorous diet of unrestricted lean proteins and 1.5 tablespoons of oat bran each day, this period lasts for one week. Due to its high fiber content, oat bran reduces appetite (it increases by more than 15 times its size in the stomach). At the conclusion of this phase, a person must have lost more than 3 kg of weight. This phase also mandates that participants exercise for 20 minutes each day.

Dukan Diet Foods List For Attacking Phase

• Lean beef, veal, bison, venison, pork, and poultry without skin
•  Kidney, liver, eggs, fish, and all varieties of shellfish,
•  Non-fat dairy items, such as milk, yoghurt, cottage cheese, and ricotta, are only permitted in amounts of 32 ounces or 1 kilogramme per day.
•  Daily intake of 1.5 tablespoons (9 grammes) of oat bran (mandatory),
•  Pickles and a little lemon juice,
•  Wheat gluten is used to make the meat substitute seitan.
•  Tempeh and tofu
•  Minimum of 6.3 cups (1.5 litres) of water each day, artificial sweeteners without limits, shirataki noodles, and diet gelatin,
•  Daily use of 1 teaspoon (5 ml) of oil for pan greasing.

Dukan Diet Phase 1 Foods List ( Sample Diet Plan)

Breakfast:

• Using sugar substitute and non-fat milk with coffee or tea
•  Non-fat cottage cheese with 9 grammes of oat bran, 1.5 tablespoons of cinnamon, and an alternative to sugar
•  Water

 Lunch

•  In bouillon, shirataki noodles are prepared.
•  Dietary collagen
•  Cooked chicken
•  Cold tea

 Dinner

•  Dietary collagen
•  Seafood and lean steak
•  Obviously, water!
•  Coffee or tea without caffeine, nonfat milk, and sugar replacement

2)Cruise Plan

 

Depending on your weight target, this period could last anywhere from 1 to 12 months. It permits a daily intake of 2 tablespoons of oat bran along with an alternation of lean proteins and non-starchy vegetables. Moreover, one must exercise for 30 minutes each day. One has a target weight to lose each week throughout this period. How long one should stay in this phase depends on the weight loss that results from adhering to the Dukan diet cruise phase meal plan.

Dukan Diet Foods List For Cruise Phase

• Lettuce, kale, spinach, and other leafy greens
• Brussels sprouts, cabbage, cauliflower, and broccoli
•  Tomatoes, cucumbers, artichokes, bell peppers, asparagus, etc.
•  Celery, green beans, mushrooms, onions, shallots, and leeks,
•  Turnips, spaghetti squash, and pumpkin
•  1 serving of beets or carrots each day,
•  Daily intake of 2 tablespoons (12 g) of oat bran (mandatory),
•  Fat should be avoided, with the exception of 5ml oil in a salad.

Dukan Diet  Phase 2 Foods List(Sample Diet Plan )

Breakfast

•  Tomato slices
•  Three fried eggs
•  Using sugar replacement and non-fat milk with coffee
•  Water

 Lunch

•  Greek yoghurt, oat bran, and a sugar replacement, totaling 2 tablespoons (12 grammes).
•  Grilled chicken with a low-fat vinaigrette on mixed greens.
•  Cold tea

 Dinner

•  Broccoli and cauliflower steaming
•  Salmon fillet baked
• Decaf coffee with skim milk and artificial sweetener
•  Dietary collagen
•  Water

3)Consolidation Phase

 

Instead of focusing on weight loss during this period, it aims to prevent weight gain. The dieter is free to consume as much lean protein as they want, along with small amounts of carbs, vegetables, and fat. However, they must consume lean protein only one day per week. The daily activity requirement is doubled to 25 minutes, and the amount of oat bran is increased to 2.5 tablespoons.

Dukan Diet Foods List For Consolidation Phase

• Every week, there is a "pure proteins" day when only foods from the Attack phase are allowed.
•  Every day, have two slices of whole-grain bread together with a modest amount of low-fat butter.
•  1-2 servings a week of starches, such as 8 ounces (225 g) of pasta and other grains, corn, beans, lentils, rice, or potatoes.
•  one serving (1.5 ounces or 40 g) of cheese each day.
•  1-2 times a week, roast ham, lamb, or pork.
•  daily intake of 2.5 tablespoons (15 g) of oat bran (mandatory).
•  Two weekly "celebration meals" consisting of an appetizer, a main dish, a dessert, and a glass of wine

Dukan Diet  Phase 3 Foods List(Sample Diet Plan )

Breakfast

•  Tomato slices
•  Three fried eggs
•  Using sugar replacement and non-fat milk with coffee
•  Water

 Lunch

•  Greek yoghurt, oat bran, and a sugar replacement, totaling 2 tablespoons (12 grammes).
•  Grilled chicken with a low-fat vinaigrette on mixed greens.
•  Cold tea

 Dinner

•  Broccoli and cauliflower steaming
•  Salmon fillet baked
•  Decaf coffee with skim milk and artificial sweetener
•  Dietary collagen
•  Water

4) Stabilization Phase

 

The fourth phase, which continues indefinitely, is designed to help anyone maintain their weight loss. similar to the consolidation period, but with a bit more latitude when it comes to carbohydrates and fats. Every day, three tablespoons of oat bran can be consumed, and one day of the week should still consist solely of lean protein. It is nevertheless advised to walk briskly for 20 minutes each day to keep weight off. It is also urged to adopt healthy living practices, such as choosing the stairs over the elevator.

Dukan Diet Foods List For Stabilization Phase

• Eat one to two servings of fruit each day.
• Daily serving of two pieces of whole grain bread
• Hard rind cheese, 5 ounces
• 1 to 2 servings (1 cup when cooked) of carbohydrates per week
• 1 to 2 celebratory dinners (with just 1 serving of each appetizer, entrée, dessert, and wine) every week
• 3 tablespoons of oat bran every day

Frequently Asked Questions  (FAQs)

1. What foods can you eat on Dukan diet?

People are given a list of 100 things they can eat as part of the regimen. Of those, 72 are proteins, and the remaining 28 are veggies. Dieters begin their diets with the 72 proteins, adding vegetables and other food groups as they move through the phases.

2. What are the 72 Dukan foods?

Every phase of the diet has 72 foods that are okay to eat in limitless amounts; these are mentioned under the "Attack Phase."

Meat and Offal

• Beef Steak
• Filet of beef
• Sirloin Steak
• Roast Beef
• Rump Steak
• Tongue
• Bresaola (air dried beef)
• Veal escalope
• Kidney
• Calf's liver
• Veal Chop
• Cooked ham slices (no fat, no rind)
• Cooked chicken and turkey slices (no fat, no rind)
• Fat reduced bacon
• Game - Venison, pheasant, partridge, grouse
• Rabbit/Hare

Fish

• Dab/Lemon sole
• Dover sole
• Fish roe - Cod, Salmon, Herring, Mullet
• Cod
• Grey Mullet
• Hake
• Halibut
• Haddock
• Monkfish
• Mackerel
• Plaice
• Pollock/Coley
• Rainbow Trout/Salmon Trout
• Salmon
• Sardines
• Red Mullet
• Sea Bass
• Skate
• Sea bream
• Smoked Salmon
• Swordfish
• Tuna
• Whiting
• Turbot

 Seafood

• Clams
• Cockles
• Calamari/Squid
• Crayfish
• Lobster
• Dublin Bay prawns
• Mediterranean prawns/ Gambas
• Mussels
• Oysters
• Scallops
• Whelks
• Prawns
• Seafood sticks - surimi
• Shrimp

 Poultry

• Chicken livers
• Chicken
• Guinea Fowl
• Ostrich
• Poussin
• Pigeon
• Quail
• Turkey

 Eggs

• Hen's eggs
• Quail's eggs

 Virtually Fat-Free Dairy Products

• Skim milk
• Virtually fat-free quark
• Virtually fat-free fromage frais
• Virtually fat-free cottage cheese
• Fat-free greek yogurt
• Fat Free natural yoghurt (plain or no-sugar sweetener only)

 Vegetable Protein

• Tofu

3. How fast is weight loss on Dukan diet?

The Dukan Diet's supporters claim that you can anticipate losing up to 4 to 6 pounds during the Attack Phase's first week and 2 pounds each week throughout the Cruise Phase. You'll concentrate on weight management during the phases of  consolidation and stabilization.

4. Are bananas allowed on Dukan diet?

Bananas are not permitted. All fruits are permitted, with the exception of bananas, grapes, cherries, and dried fruit due to their higher carb content.