The Dukan Diet food list provides a structured approach to weight loss through specific food choices across four distinct phases. Understanding what you can and cannot eat during each phase is crucial for successfully following this high-protein dietary plan. This comprehensive guide breaks down the allowed foods and dietary requirements for each stage of the Dukan Diet.
The Attack Phase Food List
The Attack phase introduces the core protein-rich foods that form the foundation of the Dukan Diet. During this initial phase, which typically lasts 2-7 days, you're limited to:
- Lean beef and veal
- Skinless chicken and turkey
- Fish and seafood
- Eggs (up to 2 whole eggs daily)
- Non-fat dairy products
- Water (minimum 6-8 glasses daily)
- 1.5 tablespoons of oat bran
The Cruise Phase: Adding Vegetables
The Cruise phase expands your food options by introducing non-starchy vegetables while maintaining the protein-rich foundation. Approved vegetables include:
- Lettuce and leafy greens
- Cucumbers
- Tomatoes
- Celery
- Bell peppers
- Asparagus
- Mushrooms
- Broccoli
- Cauliflower
During this phase, alternate between pure protein days and protein-plus-vegetable days. Increase your oat bran intake to 2 tablespoons daily.
The Consolidation Phase: Expanding Options
This phase gradually reintroduces more food varieties to prevent rapid weight regain. New additions include:
- One serving of fruit daily (except bananas, grapes, and cherries)
- Two slices of whole-grain bread daily
- One portion of hard cheese
- Two weekly celebration meals
- Small portions of starchy foods
- Lean pork and lamb
The Stabilization Phase: Long-term Maintenance
The final phase is a lifetime commitment to maintain your weight loss. Key guidelines include:
- Following pure protein rules one day per week
- Continuing with 3 tablespoons of oat bran daily
- Eating normally while applying lessons learned
- Regular physical activity
- Maintaining adequate water intake
Important Considerations and Guidelines
Success on the Dukan Diet requires careful attention to:
- Portion control even with allowed foods
- Proper hydration throughout all phases
- Regular physical activity
- Consistent oat bran consumption
- Gradual transition between phases
Frequently Asked Questions
What foods are allowed on the Dukan Diet during the Attack phase?
During the Attack phase, you can eat lean proteins including beef, chicken, turkey, fish, eggs, and non-fat dairy products. You must also consume 1.5 tablespoons of oat bran and drink 6-8 glasses of water daily.
Which vegetables can I eat on the Dukan Diet Cruise phase?
The Cruise phase allows non-starchy vegetables including lettuce, cucumbers, tomatoes, celery, bell peppers, asparagus, mushrooms, broccoli, and cauliflower. These are eaten on alternating days with pure protein days.
How does the Dukan Diet food list change across its four phases?
The diet progresses from pure proteins in the Attack phase, to proteins plus vegetables in the Cruise phase, then gradually adds fruits, whole grains, and celebration meals in Consolidation, finally reaching a balanced maintenance approach in Stabilization.
What are the health risks of following the high-protein Dukan Diet food plan?
Potential risks include kidney strain from high protein intake, constipation due to low fiber, nutrient deficiencies, and dehydration. It's important to consult with a healthcare provider before starting this diet, especially if you have existing health conditions.
How much oat bran and water should I consume daily on the Dukan Diet?
Oat bran requirements increase through the phases: 1.5 tablespoons during Attack, 2 tablespoons during Cruise, and 3 tablespoons during Consolidation and Stabilization. Water intake should be at least 6-8 glasses daily throughout all phases.
