The Complete Dukan Diet Food List For All Phases

The Complete Dukan Diet Food List For All Phases

The Dukan Diet rules are simple, and as long as you follow them strictly, you can lose weight while eating as much as you want. The premise of this diet is that –

You don’t lose weight when you’re hungry.

Below is the ultimate Dukan diet food list with over 100 allowed food items: all pure protein foods for the first phase, the vegetables to enjoy in the second phase, what drinks are disallowed and what are the recommended ones.

All you need to know about the Dukan diet food list, you can find it here. Also, if you have questions, leave them in the comments below and we’ll be happy to answer.

Dukan Diet Food List

There are about 100 nutritious foods that you can choose from to satisfy your hunger during the 4 phases of the Dukan diet. In the first phase you will focus on eating protein-rich foods only, then you’ll combine them with vegetables.

The Dukan diet is a low-carb, low-fat, high-protein diet. Let’s see what are those foods that can help lose weight fast:

I. PROTEIN FOODS

Here is the Dukan diet food list for the first phase: The Attack Phase. You can eat any of these pure protein foods starting from day one of the Dukan diet.

1. 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.

2. Poultry

  • 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.

3. Vegetarian Proteins

  • Seitan;
  • Soy foods and veggie burgers;
  • Tempeh;
  • Tofu.

4. Fish

  • 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.

5. Shellfish

  • Clams;
  • Crab;
  • Crawfish, crayfish;
  • Lobster;
  • Mussels;
  • Octopus;
  • Oysters;
  • Scallops;
  • Shrimp;
  • Squid.

6. Fat-Free Dairy Products

You can eat all these dairy products, but make sure they are FAT-FREE:

  • Cottage cheese;
  • Cream cheese;
  • Milk;
  • Plain Greek yogurt;
  • Ricotta;
  • Sour cream.

7. Eggs

  • Chicken;
  • Quail;
  • Duck.

8. More

  • Sugar-free gelatin;
  • Shirataki noodles  (made from the Konjac root; is high in fiber, stimulates intestinal transit and has ZERO calories);
  • Goji berries (max 1 tbsp per day);
  • Oat bran (mandatory 1-2 tbsp per day);
  • Wheat gluten (max 4 tbsp per week).

II. VEGETABLES

Here is the Dukan diet food list for the second phase: The Cruise Phase. You can add any of these vegetables to your food list after you’re done with the attack phase. Here are the veggies:

  • Artichoke;
  • Asparagus;
  • Bean sprouts;
  • Beet;
  • Broccoli;
  • Brussels sprouts;
  • Cabbage;
  • Carrot;
  • Cauliflower;
  • Celery;
  • Cucumber;
  • Eggplant;
  • Endive;
  • Fennel;
  • Green beans;
  • Kale;
  • Lettuce, arugula, radicchio;
  • Mushrooms;
  • Okra;
  • Onions, leeks, shallots;
  • Palm Hearts;
  • Peppers;
  • Pumpkin;
  • Radishes;
  • Rhubarb;
  • Salad;
  • Spaghetti squash;
  • Squash;
  • Spinach;
  • Tomato;
  • Turnip;
  • Watercress;
  • Zucchini.

III. COOKING OIL

Starting from the second phase you can now use a teaspoon of olive oil to cook your meals. This food was introduced in the Dukan diet because is the healthiest option for cooking: is rich in omega 3 fatty acids and vitamin E.

IV. DRINKS

Water, sugar-free coffee, diet coke, and sugar-free tea are the drinks allowed during all phases of the Dukan Diet. The only things you can add to your coffee are skimmed milk and stevia.

Alcohol is not allowed during the first and the second phase. For best results, you should avoid it during the entire weight loss process. Don’t forget –

When you’re thirsty, water is the only thing your body needs.

These are all the foods I can think about that are allowed during the Dukan diet program. If you know other foods that should be on the Dukan diet food list, just comment below and I will update the article with the new information. Also, questions are welcome!

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Wanda
Wanda
4 years ago

Is this like the Atkins

Jodie
Jodie
4 years ago

This diet would be very restricting for vegans. Would you still recommend this diet to them? Also are you allowed to do more vigorous exercise during this diet or is it only low intensity exercise?

Scott
Scott
2 years ago

I followed this diet for 3 months and lost 20kgs. This article is the the begining of the diet, there are 2 more phases and exercise is a requirement. 30 mins a day of walking would do it. I did more than that. If you seem to stop losing weight… Read more »

Sylvia
Sylvia
4 years ago

Diet coke? Really? Do your research-worst drink ever!

Eileen
Eileen
1 year ago

can you put almond milk in your coffee ?

B DE
B DE
1 year ago

What about beef or chicken broth during attack phase?

donia
donia
1 year ago

Can you eat cooked beans in the first and second phase?!

irene cohen
irene cohen
2 years ago

ARE MINI CHICKEN APPLE SAUSAGES ALLOWED

Alex
Alex
2 years ago

Golden berries are such a super fruit, just as good as goji. Do you know if they might be allowed?

Claudi
Claudi
2 years ago

Hi, I would like to know if Coconutmilk is useful when doing this diet. It is very low in everything and it tastes better then skimmed milk.