Dukan Diet

Dukan Diet Guidelines

100 Foods

*You may have an unlimited amount of these foods in their appropriate phases.

~MEATS~

Steak: Flank, sirloin, London broil

Beef tenderloin, fillet mignon

Extra-lean Kosher beef hot dogs/franks

Buffalo

Venison

Extra-lean ham

Pork tenderloin, pork loin roast

Lean center cut pork chops

Reduced-fat bacon, soy bacon

Veal chops, veal scaloppini

~POULTRY~

Chicken

Ostrich steak

Chicken liver

Turkey

Low-fat deli slices of chicken/turkey

Cornish hen

Non-fat turkey and chicken sausage

Wild duck

Avail

Rabbit

~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

Sea bass

Shark

Sole

Surimi

Swordfish

Tilapia

Trout

Tunafish, fresh or canned in water

~SHELLFISH~

Clams

Crab

Crawfish/crayfish

Lobster

Mussels

Octopus

Oysters

Scallops

Shrimp

Squid

~EGGS~

Chicken eggs

~NON-FAT DAIRY PRODUCTS~

Fat-free cottage cheese

Fat-free cream cheese

Fat-free Ricotta cheese

Fat-free sour cream

Non-fat milk

Non-fat yogurt, unsweetened or artificially sweetened

*Plain or vanilla.

* Chobani plain Greek yogurt is the Dukan recommendation.

*If you do want to have fruit yogurt it should be a very limited fruit brand (fruit on the bottom). But limit these kinds of yogurts to only 8oz per day as weight loss may be slowed if more is consumed.

*If you cannot get fat-free products please be sure that the products that you have are as close to fat-free as possible (97-99% fat free)

~PLANT PROTEINS~

Tofu

Tempeh

Seitan

Soy food and veggie burgers

~VEGETABLES~

Artichoke

Asparagus

Bean sprouts

Beets

Bell peppers

Broccoli

Brussels sprout

Cabbage

Carrots

Cauliflower

Celery

Cucumber

Eggplant

Endive

Fennel

Green beans

Kale

Lettuce, arugula, radicchio

Mushrooms

Okra

Onions, leeks, shallots

Palm hearts

Peppers

Pumpkin

Radishes

Rhubarb

Spaghetti squash

Spinach

Tomato

Turnip

Watercress

Zucchini

~BEVERAGES~

Water, mineral water

Tea, herbal tea, hot or cold, unsweetened or sweetened with artificial sweetener.

Diet soda

Crystal light packets

Mio water enhancer

*You may add FRESH lemon to your water for taste

~SUGAR FREE GELATIN~

Sugar-free gelatin in all flavors

*May be added as a sweetener or eaten as a snack.

~OAT BRAN~

1 ½ tablespoons per day

*This is a crucial part of the diet and should be eaten daily

*May be used in yogurt, eaten as a hot cereal or made in to a Dukan Gallette.

Phase 1-ATTACK PHASE

*During this phase you are on a PP (pure protein) diet.

*You are allowed to eat an unlimited amount of foods from all foods groups EXCEPT vegetables, Vegetables will be reintroduced during the 2^nd phase (cruise phase).

*This phase should be followed for 7-10 days

*Remember that you may have an unlimited amount of protein foods so eat whenever you are hungry and don’t deprive yourself.

*Be sure to drink the recommended amount of water each day. (At least 1.5 liters per day)

*Dukan recommends at least 20 minutes of walking per day to see maximum results. (Other cardio may be substituted for walking)

*All food should be prepared by baking, broiling, grilling or steaming. Please do not use butter/margarine or other cooking oils while preparing meals. If you do need to use some oils please use a small amount. (Add 1 tablespoon of oil to the pan that you will use and wipe around with a paper towel or use just 2 sprays of cooking spray) I can’t believe it’s not butter cooking spray is Dukan recommended.

*Plan and/or prepare your foods ahead of time. This is essential to eating the right foods.

*Go grocery shopping and buy a variety of foods from the Dukan approved list so that you will not be bored with your choices.

*Be creative! Gather recipes from different Dukan sources so that you will enjoy your foods even more.

*When weighing yourself, be sure to weigh in the morning after you have went to the bathroom and at least 1 hour before eating or drinking. Only weigh yourself once a day, as your weight may fluctuate throughout the day. Please note that during the attack phase some of the weight that you lose will be primarily water weight.

*Don’t get discouraged!!!!!!!! As with any diet results may vary from person to person.

GOOD LUCK!!!!!!!!