A Comprehensive Guide: What Can You Eat on the Dukan Diet Phase 2?

The Dukan diet is composed of four distinct phases, with the second being the main weight-loss period. The Cruise Phase, or Phase 2, introduces non-starchy vegetables to the list of 68 pure proteins, clarifying what exactly can you eat on the Dukan diet Phase 2.

Quick Summary

The Dukan diet's Cruise Phase alternates between pure protein days and protein-and-vegetable days. This approach allows for the reintroduction of 32 non-starchy vegetables while increasing the daily oat bran allowance to promote steady weight loss until the goal is achieved.

Key Points

• Alternating Days: The core of Phase 2 involves alternating between pure protein (PP) days and protein-and-vegetable (PV) days to promote steady weight loss.

• Unlimited Lean Protein: On both PP and PV days, you can eat unlimited quantities of the 68 approved lean protein foods, including meats, fish, and fat-free dairy.

• Add Non-Starchy Vegetables: On PV days, you add 32 specific non-starchy vegetables to your meals, such as leafy greens, broccoli, and tomatoes.

• Increase Oat Bran Intake: The daily allowance of oat bran increases to 2 tablespoons in the Cruise Phase to aid digestion and satiety.

• Stay Hydrated and Active: Drinking 1.5 liters of water and taking a 30-minute brisk walk daily are mandatory requirements for the phase.

• Forbidden Foods: All starchy foods, most fruits, and high-fat items are strictly off-limits during this phase.

Understanding the Dukan Diet Phase 2: The Cruise Phase

Following the intense, rapid weight loss of the initial "Attack" phase, the Dukan Diet transitions into the “Cruise” phase. This phase is the primary weight-loss stage and continues until you reach your target weight, or "true weight". The central principle of Phase 2 is alternation, where you switch between days of pure protein (PP) and days of protein and vegetables (PV). This alternation prevents diet fatigue and ensures a more sustainable path to your goal. The duration of the Cruise phase depends on how much weight you need to lose, lasting anywhere from a few months to a year.

The All-Powerful Protein Days (PP)

On a pure protein day in Phase 2, your food choices are limited to the 68 lean protein sources allowed in the Attack phase. This means focusing on unlimited quantities of high-protein, low-fat foods. This phase is designed to burn fat and is considered crucial for steady progress.

Approved lean proteins include:

• Lean Meats: Beef, veal, venison, bison, and other game (fattier cuts like ribs are excluded).
• Poultry: Skinless chicken, turkey, and lean ham.
• Organ Meats: Liver, kidney, and tongue.
• Fish and Shellfish: All types of fish, including oily fish like salmon and trout, as well as shellfish like shrimp, crab, and scallops.
• Vegetarian Proteins: Tofu, tempeh, and seitan.
• Eggs: Chicken or quail eggs, prepared without added fat.
• Fat-Free Dairy: Skim milk, fat-free yogurt, cottage cheese, and cream cheese (limited to 32 ounces per day).

Expanding Your Horizons on Protein and Vegetable Days (PV)

On your protein and vegetable days, you can enjoy all the items from the pure protein list plus an additional 32 non-starchy vegetables. This adds variety and essential micronutrients back into your diet. Vegetables can be eaten raw, steamed, boiled, or baked.

Approved vegetables include:

• Leafy Greens: Spinach, lettuce, kale, and Swiss chard.
• Cruciferous Vegetables: Broccoli, cauliflower, cabbage, and Brussels sprouts.
• Gourds and Squashes: Zucchini, pumpkin, and spaghetti squash.
• Root Vegetables (in moderation): Beets and carrots.
• Other Vegetables: Asparagus, artichoke, bell peppers, celery, cucumber, eggplant, fennel, green beans, mushrooms, onions, leeks, shallots, radish, and tomatoes.

Important Daily Additions and Allowances

Regardless of whether it is a PP or PV day, you must follow some non-negotiable rules during the Cruise Phase.

• Oat Bran: Your daily intake is increased to two tablespoons, which should be consumed every day to aid digestion and promote satiety.
• Water: Drinking at least 1.5 liters of water daily is mandatory to stay hydrated and flush out waste products from the increased protein intake.
• Exercise: Daily brisk walking should be increased to 30 minutes to boost metabolism and weight loss.
• Limited Extras: Some condiments like mustard, spices, vinegar, and herbs are allowed. One teaspoon of olive oil for cooking or dressing can be used on PV days. Additionally, up to two tablespoons of goji berries are permitted on PV days, and one tablespoon on PP days.

Foods to Avoid in Phase 2

Certain foods are strictly forbidden during the Cruise phase to maximize weight loss. These include all starchy vegetables, high-fat foods, and most fruits. Common examples of forbidden items include:

• Potatoes
• Corn
• Legumes (beans, lentils)
• Avocado
• Sugary fruits (bananas, grapes, cherries)
• Butter and other oils (except the 1 tsp allowance)
• Fried foods

Phase 2: Protein Day vs. Protein & Vegetable Day

Feature	Protein-Only (PP) Day	Protein and Vegetable (PV) Day
Protein Foods	Unlimited quantities from the 68 approved proteins list	Unlimited quantities from the 68 approved proteins list
Vegetable Foods	None allowed	Unlimited quantities from the 32 approved non-starchy vegetables list
Oat Bran	2 tablespoons	2 tablespoons
Goji Berries	1 tablespoon	2 tablespoons
Olive Oil	Not permitted	1 teaspoon for cooking or dressing
Starchy Foods	Forbidden	Forbidden
Physical Activity	30-minute brisk walk	30-minute brisk walk

Conclusion

The Dukan Diet Phase 2, or Cruise Phase, is a structured and highly effective stage for steady weight loss. By alternating between pure protein days and protein-and-vegetable days, dieters can enjoy increased variety while still adhering to the low-carbohydrate, high-protein framework. Success in this phase relies on strict adherence to the allowed food lists, daily consumption of oat bran, and consistent physical activity. For best results and to ensure long-term health, it is always recommended to consult a healthcare professional before starting any new diet plan.

For more information on the diet's phases and approved foods, you can refer to authoritative sources like Healthline's detailed Dukan Diet review.

Frequently Asked Questions

What is the primary goal of the Dukan Diet Phase 2?

The primary goal of Phase 2, or the Cruise Phase, is to achieve your target weight. It is the active weight-loss stage that lasts until you reach your goal.

How often should I alternate between protein and vegetable days in Phase 2?

The Dukan Diet recommends several rotation rhythms, but a common approach is to alternate one day of pure protein (PP) with one day of protein and vegetables (PV). Longer cycles, like 5PP/5PV, are also possible, depending on individual preference and weight loss needs.

Are fruits allowed during the Cruise Phase?

No, fruits are not permitted in Phase 2 of the Dukan Diet. They are reintroduced gradually in the later Consolidation Phase.

How much oat bran should I eat daily in Phase 2?

In the Cruise Phase, you should increase your daily oat bran intake to 2 tablespoons per day. This is a mandatory component of the diet.

Can I use oil for cooking during Phase 2?

Yes, on protein-and-vegetable (PV) days, you are allowed to use up to 1 teaspoon of olive oil for cooking or in salad dressings.

What are some vegetables I can't eat in Phase 2?

Starchy vegetables like potatoes, corn, and legumes are prohibited during Phase 2. Avocado is also not allowed.

Can I eat unlimited quantities of approved foods?

Yes, you can eat unlimited amounts of the 100 approved foods (68 proteins + 32 non-starchy vegetables) during the Cruise Phase. However, it is suggested to eat until no longer hungry, rather than with complete abandon.