The Dukan diet is divided into four distinct phases, each with its own list of approved foods. By progressively reintroducing food groups, the diet aims to help dieters reach their target weight and stabilize their new, lower weight long-term. Understanding what you can eat in each phase is key to success.
Phase 1: The Attack Phase (Pure Protein)
This initial phase is designed to kickstart rapid weight loss by focusing on unlimited amounts of 68 lean proteins. Carbohydrates and fats are restricted, pushing the body into a state of ketosis to burn fat for fuel.
Allowed Attack Phase Foods:
- Lean Meats: Beef tenderloin, flank steak, venison, buffalo, extra-lean ham, and lean pork loin.
- Poultry: Chicken and turkey (skinless), cornish hen, and quail.
- Fish and Shellfish: All fish and shellfish are permitted, including fatty fish like salmon and mackerel, as well as tuna, cod, shrimp, and lobster.
- Eggs: Chicken and quail eggs.
- Fat-Free Dairy: Nonfat milk, plain Greek yogurt, cottage cheese, cream cheese, ricotta, and sour cream.
- Vegetarian Proteins: Tofu, seitan, tempeh, and soy foods.
- Mandatory Extras: 1.5 tablespoons of oat bran per day and at least 1.5 liters of water.
- Freebies: Sugar-free gelatin, artificial sweeteners, and spices.
Phase 2: The Cruise Phase (Protein and Vegetables)
During the Cruise phase, you alternate between Pure Protein (PP) days and Protein and Vegetable (PV) days until you reach your goal weight. This phase introduces 32 specific non-starchy vegetables.
Allowed Cruise Phase Foods (PV days):
- All Pure Proteins: Unlimited access to the 68 proteins from the Attack phase.
- Non-Starchy Vegetables: Asparagus, beets, broccoli, cabbage, carrots (limited), cauliflower, cucumber, eggplant, green beans, kale, lettuce, mushrooms, onions, peppers, pumpkin, spinach, tomatoes, and zucchini.
- Oat Bran: Increases to 2 tablespoons per day.
- Added Fats: Up to 1 teaspoon of oil is permitted for dressing or greasing pans.
Phase 3: The Consolidation Phase
This phase is designed to prevent rebound weight gain by gradually reintroducing a wider variety of foods. The duration is calculated based on how much weight you lost: 5 days for every pound.
Allowed Consolidation Phase Foods:
- All Attack and Cruise Foods: Unlimited protein and vegetables.
- One Serving of Fruit Per Day: Excluding bananas, grapes, figs, and cherries.
- Two Slices of Whole-Grain Bread: May be served with reduced-fat spread.
- One Serving of Cheese Per Day: Hard cheeses like Gruyère or parmesan, 1.5 ounces.
- Starchy Foods: 1-2 servings per week, such as pasta, quinoa, rice, or potatoes.
- Celebration Meals: Two “celebration meals” per week, with one appetizer, one main dish, one dessert, and one glass of wine.
- Weekly Pure Protein Day: Must observe one day per week of only protein.
- Oat Bran: Increases to 2.5 tablespoons per day.
Phase 4: The Stabilization Phase
The final, lifelong phase requires adhering to three core rules to maintain your weight. No foods are strictly forbidden, but a balanced approach is encouraged.
Rules for Stabilization:
- Weekly Pure Protein Day: Continue observing one day of only protein, preferably the same day each week, to counterbalance any weight fluctuations.
- Daily Oat Bran: Consume 3 tablespoons of oat bran every day for a feeling of fullness and digestive support.
- Embrace Physical Activity: Use the stairs instead of the elevator, and maintain a regular exercise routine.
Dukan Diet Food Comparison by Phase
To illustrate how the food options expand, here is a comparison table of the Dukan diet phases:
| Food Group | Attack Phase | Cruise Phase | Consolidation Phase | Stabilization Phase |
|---|---|---|---|---|
| Lean Proteins | Unlimited | Unlimited | Unlimited | Unlimited |
| Non-Starchy Vegetables | No | Every other day | Unlimited | Unlimited |
| Fruit | No | No | 1 serving/day (except specific fruits) | Looser restrictions |
| Whole-Grain Bread | No | No | 2 slices/day | Looser restrictions |
| Cheese | No | No | 1 serving/day | Looser restrictions |
| Starchy Foods | No | No | 1-2 servings/week | Looser restrictions |
| Celebration Meals | No | No | 2 per week | Looser restrictions |
| Oat Bran | 1.5 tbsp/day | 2 tbsp/day | 2.5 tbsp/day | 3 tbsp/day |
How to Overcome Challenges
The Dukan diet's restrictive nature, especially in the initial phases, can be challenging. To overcome monotony, consider using herbs, spices, and approved sauces to add flavor to your lean proteins. Experiment with approved foods like shirataki noodles, which can serve as a zero-calorie pasta replacement from the Attack phase onwards. Preparing meals in advance can also help you stick to the plan. Ensure you stay well-hydrated to support your metabolism and digestion, especially when consuming high amounts of protein. You can find additional resources at Healthline.
Conclusion
Successfully navigating the Dukan diet depends on a firm understanding of the foods allowed in each of its four phases. Beginning with a strict pure protein phase, the diet gradually reintroduces vegetables, then a variety of additional foods, before transitioning to a permanent stabilization plan. This structured approach helps manage weight loss and promotes long-term maintenance by teaching dieters to understand their food choices. By following the guidelines for each phase, staying hydrated, and incorporating daily physical activity, it's possible to achieve and maintain your weight loss goals.
