What Are the 72 Dukan Foods? Your Guide to the Diet's Pure Protein List

The Dukan Diet is structured around 100 foods total, but it's the initial 72 Dukan foods—all pure protein sources—that are the cornerstone of the rapid weight loss 'Attack Phase'. This high-protein, low-fat selection is designed to kick-start your weight loss journey while minimizing hunger.

Quick Summary

A core aspect of the Dukan Diet is its list of 72 animal-based and vegetarian pure protein foods, which are the exclusive focus during the diet's initial, fast-acting Attack phase.

Key Points

• 72 Pure Proteins: The '72 Dukan foods' are the pure animal-based and vegetarian proteins permitted in the diet's initial 'Attack Phase'.

• Attack Phase Foundation: These proteins, including lean meats, fish, eggs, and fat-free dairy, are the sole focus for a period of 1-10 days to kick-start weight loss.

• Expanding the List: In the 'Cruise Phase,' the 72 proteins are complemented by 28 specific non-starchy vegetables to reach a total of 100 allowed foods.

• Long-Term Strategy: The 72 proteins remain a core part of the diet, particularly through the weekly 'Pure Protein' day in the later Stabilization Phase.

• Calorie-Free Eating: Dieters can eat unlimited quantities of the 72 foods during the pure protein days, as the high protein content promotes satiety.

• Strategic Purpose: The high protein intake burns more calories during digestion and helps preserve muscle mass while burning fat.

The Core Concept: The 72 Pure Proteins

Created by Dr. Pierre Dukan, the Dukan Diet is a four-phase, high-protein, low-carbohydrate eating plan. The "72 Dukan foods" refer specifically to the 72 pure protein sources that form the basis of the first phase, known as the Attack Phase. This phase is designed to trigger significant weight loss rapidly by focusing exclusively on proteins that are low in fat and carbohydrates. The exhaustive list ensures a wide variety of options so that dieters can eat as much as they want without counting calories, which is key to avoiding hunger. As the diet progresses, 28 types of vegetables are added to expand the food list to a total of 100.

The Complete Breakdown of the 72 Foods

The 72 allowed foods fall into seven distinct categories, each offering a range of options to maintain interest and flavor.

Lean Meats and Offal

• Lean cuts of beef, including sirloin, filet, and beef tenderloin
• Veal chops and veal scaloppini
• Lean center-cut pork chops and pork tenderloin
• Venison and buffalo
• Extra-lean ham and reduced-fat bacon
• Organ meats such as beef and calf's liver, and veal or beef tongue

Poultry

• Chicken, including the liver (skin removed)
• Turkey
• Quail
• Pigeon
• Ostrich steak
• Guinea fowl
• Wild duck (fat removed)

Fish and Shellfish

• Fish: Salmon (including smoked), tuna (fresh or canned in water), cod, haddock, herring, halibut, mackerel, perch, red snapper, sardine (canned in water), sea bass, sole, swordfish, trout
• Shellfish: Shrimp, crab, lobster, mussels, scallops, clams, oysters, squid (calamari), crayfish

Vegetarian Proteins

• Tofu
• Tempeh
• Seitan
• Veggie burgers (must be made with only allowed ingredients)

Eggs

• Chicken eggs
• Quail eggs

Fat-Free Dairy

• Skim milk
• Fat-free plain Greek yogurt
• Fat-free cottage cheese
• Fat-free ricotta
• Virtually fat-free quark and fromage frais

Other

• Sugar-free gelatin
• Shirataki noodles (yam noodles)

Comparison: Attack Phase (72 Foods) vs. Cruise Phase (100 Foods)

Feature	Attack Phase (72 Foods)	Cruise Phase (100 Foods)
Food Types	72 pure proteins only (animal and vegetarian).	72 pure proteins plus 28 non-starchy vegetables.
Carbohydrates	Extremely low, restricted to oat bran and minor additives.	Non-starchy vegetables are introduced on 'Protein and Vegetable' days.
Duration	1 to 10 days, depending on weight loss goals.	Rotates between 'Pure Protein' (PP) days and 'Protein and Vegetable' (PV) days until target weight is reached.
Goal	Initiate rapid, significant weight loss.	Continue and consolidate weight loss at a steady, sustainable pace.
Key Components	Unlimited protein, oat bran (1.5 tbsp/day).	Unlimited protein and vegetables on PV days, oat bran (2 tbsp/day).

Navigating the Dukan Phases with the 72 Foods

The 72 protein foods are the foundation of the Dukan program, but they are used differently throughout the four stages. In the Attack Phase, they are the only foods consumed, leading to the rapid initial weight loss. In the Cruise Phase, they are rotated with the 28 permitted vegetables, helping to sustain momentum. During the Consolidation and Stabilization phases, the 72 proteins remain a key component, with one dedicated pure protein day per week to prevent weight regain. This structured approach is what sets the Dukan Diet apart from simple low-carb plans, emphasizing long-term weight management. For a more detailed look at the diet's structure, see this comprehensive guide from WebMD.

Conclusion

The list of 72 Dukan foods is the strategic starting point for the diet, providing a powerful, high-protein arsenal for rapid weight loss during the Attack Phase. This comprehensive list of lean proteins from meat, fish, dairy, and plant sources offers variety and satiety, helping dieters stay on track. While the full Dukan program expands to include 28 vegetables and other foods, the foundational 72 proteins remain a constant throughout all four phases, playing a vital role in both weight loss and maintenance. Understanding and utilizing this list is fundamental to following the Dukan Diet successfully.

Frequently Asked Questions

What is the primary purpose of the 72 Dukan foods?

The 72 Dukan foods are the high-protein, low-fat foods designed for the diet's Attack Phase to initiate rapid weight loss by forcing the body to use stored fat for energy while preserving muscle mass.

Can I eat vegetables with the 72 pure proteins?

No, during the Attack Phase, only the 72 pure proteins are allowed. Vegetables are introduced in the second, or Cruise Phase, where you alternate between pure protein days and protein-and-vegetable days.

Is oat bran considered one of the 72 foods?

No, oat bran is an additional required supplement, consumed daily throughout the phases, and is not included in the list of 72 proteins or the later 28 vegetables.

Are there any vegetarian options among the 72 Dukan foods?

Yes, vegetarian proteins such as tofu, tempeh, and seitan are included in the list of 72 pure proteins, offering options for non-meat eaters during the initial phase.

Which types of dairy products are allowed?

The diet permits fat-free dairy products, including skim milk, fat-free yogurt, cottage cheese, and quark, as long as they contain no added sugar.

Are fruits or starchy foods allowed during the Attack Phase?

No. During the Attack Phase, fruits and starchy foods like potatoes, rice, and lentils are strictly forbidden due to their carbohydrate and sugar content.

How many total foods are on the Dukan Diet?

While the diet starts with 72 pure proteins, it eventually expands to a total of 100 foods when 28 specific non-starchy vegetables are introduced during the Cruise Phase.