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16.01.2014
The first phase is Attack phase, which will last for 7 days and the target is to kick-start the weight loss.
Since Dukan diet is a high-protein low-carb diet, it has the same side effects as with other low carb diets.
The Dukan diet plan does not emphasize on calories counting, BUT on the type of food consumed. When you hear the word ‘diet’, don’t you immediately think of all the restrictions it will put on your eating habits? The Dukan diet food list consists of high protein food items, which enable the body to burn fat and lose weight quickly.
The Dukan diet food list allows over 100 foods during its four phases and contains mainly fish, poultry, and certain vegetables.
Overall, there are 72 animal-based proteins and 28 plant-based proteins that are allowed for consumption during various phases of the Dukan Diet. This phase also allows certain dairy options that are low in calories, such as cottage cheese and zero-fat yogurt.
In a study published in the 2005 publication called American Society for Clinical Nutrition, it was revealed that a low carbohydrate diet with high protein consumption of up to 30% per day reduces appetite and calorie intake.
The Dukan diet food list combines proteins and vegetables in this stage, which can last up to 5 days. Green leafy vegetables, which are high in proteins and antioxidants, are a type of Dukan diet food recommended during the second phase. The British Medical Journal states that consuming leafy and green vegetables reduces Type 2 diabetes by 14%. Vegetables like corn, potatoes, peas and, carrots should be avoided due to their sugar and starch content. By this stage, you have reached your desired weight, so there is no need for further weight loss. The Dukan diet food list incorporates all kinds of food groups that are good for weight loss and overall health. This entry was posted in Nutrition and tagged dukan diet food, dukan diet foods by Zipheal Editorial Staff. The Dukan diet - now those of you who are willing to attempt this one, go through the Dukan diet food list given below.
Duchess of Cambridge, Kate Middleton, Carole Middleton, Gisele BA?ndchen, and Jennifer Lopez; all these prominent women have tried the Dukan Diet and the results are out there for the entire world to see and marvel at. The Dukan diet, precisely the French Dukan diet, was developed by a French doctor Pierre Dukan and hence, the name. Talking about the Dukan diet menu plan, it mainly consists of 4 phases: the Attack Phase, the Cruise Phase, the Consolidation Phase, and the Stabilization Phase. This phase (the lean-protein stage) requires the dieters to eat only proteins for a period of two to 10 days. In order to spice up and offer a variety to your tongue during this phase, at least flavor-wise, use garlic, gherkins, herbs (basil, oregano, pepper), lemon zest, mustard, spices, soy sauce, and tarragon vinegar or simple vinegar liberally. Caution: Keep off pork, lamb, fatty beef portions, mutton, duck, goose, beans and lentils, and fat-containing dairy products, such as cheese. Skimmed milk, fat-free cottage cheese, fat-free fromage frais, fat-free Greek yogurt, fat-free natural yogurt (plain or no-sugar sweetener only), fat-free quark, vegetable protein, seitan, tofu. Alternating 1PP + 1PV day - This is the easiest to follow as it allows for variety and a change in taste. Alternating 2PP + 5PV days - This gives the slowest results in comparison to the other two. Caution: Keep off avocado, beans, lentils, peas, potatoes, sweet corn and all fruits as they are high in carbs. The rhythm to be followed in this stage is simple -- one day out in every seven days, you must follow the PP day diet (Attack Phase food). Caution: Keep off white rice, potatoes, goat cheeses, blue cheese, brie, Camembert, Roquefort, bananas, cherries, grapes, and dry fruits. Suppose you have to be in this phase for 150 days, then during the first 75 days, you are allowed to consume one portion of starchy carbs in a week.
Lean ham, pork or lamb once a week for the first half of the phase and twice a week for the second half. The best part about this phase is the celebratory meal you are allowed to have once a week for the first half of the phase and two times a week in the second half of the phase!


Okay as indicated by the name, this phase aims at stabilization of the body weight as well as the diet and recommends the dieters to eat whatever they want, except for one day in each week.
The Dukan diet plan and specifically the Dukan diet food list sounds pretty impressive and easy-to-follow, isn't it?
The program also provides a maintenance phase afterwards regime to avoid gaining weight again when you return to the normal eating plan. It also works like the attack phase but with vegetables with a prohibition of the foods high in starch (potatoes, corn, peas, lentils, dried green beans). These two phases are alternated until the desired loss of weight (one kilo maximum per week) is achieved. We must return to offset the power supply, but it must be done slowly to avoid falling into the well-known ‘rebound effect’.
You can eat normally as long as you respect two principles as always do a ‘Thursday Protein’ and eat 3 tablespoons of oat bran every day.
Except these rice, corn, peas, lentils, dry beans and avocado are allowed in the second phase.
As in the first phase, you can eat eggs and meat at will which can run the risk of increasing the rate of cholesterol.
As with all the systems, you may run the risk of gaps, so it is best to see a doctor to check if you need to take vitamin and mineral supplements. You can buy Pierre Dukan’s The Dukan Diet book in hardcover, Kindle, Mp3 or audible version from here.
FatLossPot is your ultimate source to make the best decision of your life about your fat loss mission without any confusion. The second phase is Cruise phase, which is designed for gradually losing weight until targeted weight is reached. You’ll be safe with the Dukan diet plan, as you can enjoy various kinds of food and still lose weight. To do so, you may have to restrict your consumption of high carbohydrates, starch, and dairy. As per the Dukan diet food list, during the first phase you need to consume a high amount of protein, which comes in the form of chicken, turkey, low-fat beef, and fish. The protein consumption ensures that the amino acid components help increase the metabolic rate, in turn enabling the body to burn fat with no effect on the muscles. Salt, vinegar, mustard, basil, pepper, and onions are all viable options to garnish your main dish.
The protein-based foods recommended in the first phase should be combined with vegetables like broccoli, spinach, lettuce, cucumbers, bell peppers, and tomatoes. This is because these vegetables are high in antioxidants, which allow the body to fight chronic conditions. During this phase, the Dukan food list is slightly lenient as it allows fruits, cheese, and bread in moderate amounts to be incorporated in the diet.
In order to ensure that the lost weight does not return, set aside one day of the week to consume only proteins.
As mentioned, this plan mainly aims at hogging on protein-rich food items, while completely avoiding carbs and fats.
Check out the table created below to understand more clearly about the DOs and DON'Ts of this diet plan. This rhythm is apt for people who do not need to lose a lot of weight or belonging to the chronologically advanced set of the society. The proportion of proteins and veggies you wish to take on these days however depends on you. This day is the Dukan diet day wherein one is supposed to eat the Dukan diet Attack Phase food list only. Besides this, inculcate healthy habits such as taking the stairs instead of the elevator, walking to the nearby market, walking up to your colleague in office rather than calling on the intercom, standing in the bus or tube instead of sitting down.
Pierre Dukan, a nutritionist and eating behavior specialist having 35 years of experience in clinical nutrition. If you lose your focus or stop it after 3 or 4 weeks, you will gain back the weight as quickly as you lost it. With hundreds of diets plans categorized by calories, time & weight, FatLossPot brings you highly informative articles covering diet, exercises, workouts and other fat loss related issues. Use of this website and any information contained herein is governed by the FatLossPot Terms Of Use Agreement.


The Dukan diet food list is tailored to ensure that you eat well and still reach your ideal weight. When you take up the Dukan diet, you have to follow four phases that allow the body to consume the required protein and increase the metabolic rate in order to get rid of the unwanted body fat. The Dukan diet food list also includes onions, mushrooms, cabbage, green beans, celery, asparagus, and cauliflowers, as green vegetables are high in protein content and low in starch and calories. This helps the body acquire some of the essential vitamins and nutrients (like vitamin B) that were restricted in the first two phases. Well, that is simply because of the fact that this diet not only helps you to lose oodles of weight steadily, but it puts equal emphasis on the need and way to maintain the perfect figure once you have gotten there. More emphasis on proteins owes to the fact that proteins help promote muscle built and preserve the body mass along with burning fats or calories which otherwise is not possible in a normal diet. Well, you have two main rhythms that you need to follow religiously in this phase - The Pure Protein days (PP days) and the Protein and Vegetable days (PV days).
It is slower than the first phase, but this phase sort of puts your body in the rhythm of losing weight systematically, post the initial jolt. Patient because every pound shed till now will require you to stay in this phase for 5 days.
This phase gives you back your freedom to pamper your tongue again, but in a healthy manner. In order for you to see this page as it is meant to appear, we ask that you please re-enable your Javascript! The Cruise phase is the key time in the weight loss period, the one which will take you to your goal. FatLossPot is dedicated to the single goal of helping its members achieving their fat loss goal effectively. All third party brand names, trademarks displayed on FatLossPot are the property of their respective owners. The last phase is Stabilization phase, which will help you maintaining you weight for lifetime with 3 simple rules.
However, the proteins have been reduced to 68 while vegetables have been increased to 32 in the new updated Dukan food list. Oat bran, in a quantity of roughly 1.5 to 2 tablespoons, is also allowed during this phase, which must continue for at least one week. Maintenance of weight is something most diets do not pay heed to and as a result, one often goes ricocheting back to gaining weight all over again. One of the important aspects of this plan includes maintaining stable body weight along with being habitual towards a healthy lifestyle. Abiding by pure protein rules on this day is exceptionally important as this is the day that plays the part in keeping you from gaining back all the weight you have laboriously lost.
This diet offers a 4-bit phase protein and calorie and has the advantage of reducing the appetite. Let's discuss a little about the four phases of the Dukan Diet and see the food list which primarily makes this diet work. You cannot have second helpings of anything during these meals and you cannot have two celebratory meals on two consecutive days or for two consecutive mealtimes. In addition, assimilation by the body carries great calorie burn allowing losing weight without losing muscle mass. This stage basically regulates your metabolism to make is start functioning in the correct manner again and so one needs to incorporate all these items in the food plan along with packing in a 20-minute brisk walk everyday.
Slowly and steadily, you will be asked to eat things that you have kept away from all this while. Also, if you eat a celebratory meal on Monday night, the next special meal should not be before Wednesday night.
These items will be portioned of course, but there is always a chance that you will go back to your old ways if you do not stay vigilant at all times.



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