Dukan Diet

Dukan Diet – High Protein Diet

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The Dukan diet has diet plan includes 100 high protein foods, 72 animal sourced and 28 come from plants, and you can eat as much as you want as long as you stick to those 100 foods. If you follow all the rules you can lose up to 10 pounds in within the first week.

The basic theory of Dukan diet is that counting calories isn’t the key to weight loss. Protein is. It’s a weight-loss powerhouse  –  it’s filling, takes time and work to digest, and has very few calories for each gram of food. When protein supplies the majority of a diet, and fats and carbs are all but squeezed out, fast weight loss ensues. Limiting carbs, the body’s preferred energy source, forces the body to turn to an alternative fuel – stored fat.

The Dukan diet itself is separated in 4 stages:

  • The attack phase
  • The cruise phase
  • The consolidation phase
  • The stabilization phase

The attack phase

It is designed to enable dieters to rapidly lose 4.4 to 6.6 pounds in 2-7 days by kick-starting their metabolism. The dieters can eat nothing but lean protein, and unlimited amounts, there is no calorie counting. It is important that the protein is low in fat. Protein could be all kinds of beef, fish, chicken, eggs, soy, and cottage cheese. The dieter is told to be careful to 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. It is very high in fiber, meaning that a large proportion of the carbs cannot be broken down and digested, making oat bran less carbohydrate-rich than they thought. Oat bran also helps suppress hunger because it grows to up to twenty times its size in the stomach.

The cruise phase

The second phase of Dukan diet, the cruise phase, is designed to allow dieters to more gradually achieve the weight they aim for by eating protein-rich foods with the addition of 28 specific vegetables (fruit is not allowed). The length of this phase is usually calculated as 2.2 pounds of weight loss per week, but this is based on specific personal conditions. Tolerated foods are also allowed as per the program, but any weight gain will ban some of these.

Vegetables can be consumed in unlimited amounts as long as they are not starchy – so, carrots, corn, and peas are out, and spinach, okra, lettuce and green beans are OK. The dieter can also eat unlimited amounts of low fat protein sources included during the first phase. The 1.5 liters of water and oat bran consumption continues.


The consolidation phase

This phase is of Dukan diet designed to help in preventing any future massive weight gain. During this phase, fruit, bread, cheese and starchy foods are reintroduced into a normal diet, leaving two celebratory meals a week as directed by the plan.

A typical menu for the week looks like this:

  • Continue eating protein plus vegetables to your heart’s desire. They are always on the menu.
  • You get one fruit a day, but you are looking for the watery fruits like watermelon, cantaloupe, apples, etc.
  • You get two slices of whole-grain bread. If you must have butter, make it low-fat. Be stingy with the butter.
  • You get one serving of carbs per week. This might be pasta or rice.
  • Your menu expands to include one “celebration meal” per week, where anything goes. But really, if you are losing a significant amount of weight, it has been 6 or 8 months since you had real food. Do you really want to blow it now? I guess if you travel, this meal would allow you to eat one normal restaurant meal a week. As you move to the second half of this phase, you get two of these “celebration meals” per week.

The stabilization phase

In this phase of Dukan diet dieters can essentially eat whatever they want without gaining weight by following a few rules: protein day once a week, eating oat bran every day and making a commitment to “take the stairs”. According to Dukan, dieters shall follow this last phase for the rest of their life to avoid regaining weight. Of course the glycemic index (on a scale from 1 to 100) of the kind of carbohydrate consumed is also of importance.

Dieters are allowed to consume artificial sweeteners, vinegar, sugar-free gum, and spices; they are also advised to take multivitamins with minerals.

100 foods allowed in Dukan diet

Lean meat

Beef tenderloin, Filet mignon, Buffalo, Extra-lean ham, Extra-lean Kosher beef hot dogs, Lean center-cut pork chops, Lean slices of roast beef, Pork tenderloin, pork loin roast, Reduced-fat bacon, soy bacon, Steak ( flank, sirloin, London broil), Veal chops, Veal scaloppini, Venison


Chicken, Chicken liver, Cornish hen, Fat-free turkey and chicken sausages, Low fat deli slices of chicken or turkey, Ostrich steak, Quail, Turkey, Wild duck


Arctic char, Catfish, Cod, Flounder, Grouper, Haddock, Halibut and smoked halibut, Herring, Mackerel, Mahi Mahi, Monkfish, Orange roughy, Perch, Red snapper, Salmon or smoked salmon, Sardines( fresh or canned in water), Sea bass, Shark, Sole, Surimi, Swordfish, Tilapia, Trout, Tuna( fresh or canned in water)


Clams, Crab, Craw-fish, Crayfish, Lobster, Mussels, Octopus, Oysters, Scallops, Shrimp, Squid

Fat-free dairy products

Fat-free cottage cheese, Fat-free cream cheese, Fat-free milk, Fat-free plain Greek style yogurt, Fat-free ricotta, Fat-free sour cream


Chicken, Quail, Duck


Artichoke, Asparagus, Aubergine (egg plant in US), Beetroot, Broccoli/purple sprouting broccoli, Cabbage (white, red, Savoy, cauliflower, Chinese leaves, kohlrabi, Brussels sprouts), Carrot, Celery/celeriac, Chicory, Courgette (zucchini in US), Cucumber, Fennel, French beans/string beans/mange tout, Leek, Mushrooms, Onion, Palm hearts, Peppers (sweet), Pumpkin, Marrow, Squash, Radish, Rhubarb, Salad leaves (all types of lettuce, rocket, watercress, alfalfa, curly endive, sorrel), Soy beans sprouts, Spinach, Swiss chard, Tomatoes and Turnip.

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