What to Drink

Drinking plenty is a very important part of the Dukan diet, especially during protein days. The suggested 2-3 litres of liquids per day can seem like a daunting task when you start the diet, however you will quickly learn that it’s not only managable, but can help you enjoy your meals and avoid cravings.

One thing we should get out of the way first is that liquids does not mean just water. You are encouraged to drink with every meal any of the following:

Water
bottled, sparkling, or tap
Tea
no sugar, but you can use sweeteners or skimmed milk; herbal tea is allowed too
Coffee
no sugar, but you can use sweeteners or skimmed milk
Diet Sodas
diet pepsi, coke zero, or any other sugar-free drink

About Oat Bran

You eat oat bran in every phase or stage of the Dukan Diet and increase the amount of oat bran that you eat as you progress through the stages, but the amount of oat bran you can eat in each phase is restricted. Although oat bran does have a beneficial impact you can have too much of a good thing and exceeding the prescribed limits of oat bran, in any phase of the diet, can stop you losing weight or even see your weight start to creep up again.

It is important to remember that the Dukan Diet is a high protein, low fat, low carb eating plan and oat bran is a carbohydrate.

In the Attack Phase or Phase 1 you can eat 1.5 tablespoons every day and this increases by 0.5 tablespoon as you progress through the other Phases. Cruise Phase or Phase 2 is 2 tablespoons, Consolidation Phase or Phase 3 is 2.5 tablespoons and Stabilisation Phase or Phase 4 is 3 tablespoons.

Tolerated Foods List

Tolerated food is food you can have starting from the Cruise phase.
You must remember that you are allowed only two items per day.

  • Fat free fruit yogurts (with bits) 1
  • Plain soya yogurt 1
  • Corn Flour 20g
  • 3% fat cream (double or single) 30g (1 tbs)
  • 1 coffee spoon of sugar free low fat cocoa powder (no more than 20% fat)
  • Wine (red/white) for cooking 3 tbs
  • Spiced Goat sausage 50g
  • Poultry sausage 100g
  • Soya milk (glass) 15cl
  • 7% fat cheese 30g
  • Rhubarb (cooked) 100g
  • Oil 3 drops (3g)
  • Gaspacho (not home made) one glass
  • Soy sauce 1 tsp
  • Extra light Philidelphia 30g
  • Light cheese like laughing cow 30g
  • Custard Powder as “Bird” 1 table spoon per day with sweetener and skimmed milk
  • Oat Bran during Attack 1 & 1/2 tbs
  • Oat Bran during Cruise 2 tbs
  • Oat Bran during Consolidation 2 tbs

Allowed Foods List

This is the big safe list, you can eat anything on this list – as much as you want. Just remember to alternate Pure Protein days and Protein & Vegetable days.

In the Attack Phase you can only have proteins, no vegetables.

Very Protein-Rich Foods

Meat and offal

  1. Beef steak
  2. Fillet of beef
  3. Sirloin steak
  4. Roast beef
  5. Rump steak
  6. Tongue
  7. Bresaola, air-dried/wind-dried beef
  8. Veal escalope
  9. Veal chop
  10. Kidney
  11. Calf’s liver
  12. Pre-cooked ham slices (without any fat or rind)
  13. Pre-cooked chicken and turkey slices (without any fat or rind)
  14. Fat-reduced bacon
  15. Game (venison, pheasant, partridge, hare, grouse)
  16. Rabbit/hare
    Fish
  17. Bass
  18. Cod (fresh)
  19. Crab/ocean sticks (surimi)
  20. Dab/lemon sole
  21. Dover sole
  22. Grey mullet
  23. Haddock
  24. Hake
  25. Halibut
  26. Herring
  27. Mackerel
  28. Monkfish
  29. Plaice
  30. Pollock/Coley
  31. Rainbow trout/salmon trout
  32. Red mullet
  33. Salmon
  34. Smoked salmon
  35. Sardines
  36. Sea bream
  37. Skate
  38. Swordfish 39
  39. Tuna
  40. Turbot
  41. Whiting
  42. Fish roe (cod, salmon, herring, nitillet)
    Seafood
  43. Calamari/squid
  44. Clams
  45. Cockles
  46. Crab
  47. Crawfish/crayfish
  48. Dublin Bay prawns
  49. Lobster
  50. Mediterranean prawn/gambas
  51. Mussels
  52. Oysters
  53. Prawns
  54. Scallops
  55. Shrimps
  56. Whelks
    Poultry
  57. Chicken
  58. Poussin
  59. Chicken liver
  60. Guinea fowl
  61. Ostrich
  62. Pigeon
  63. Quail
  64. Turkey
    Eggs
  65. Hen’s eggs
  66. Quail’s eggs
    Non-fat dairy products
  67. Non-fat cottage cheese
  68. Non-fat fromage frais
  69. Non-fat,Greek yoghurt
  70. Non-fat quark/non-fat yoghurt (plain or flavoured with aspartame)
  71. Skimmed milk
    Vegetable Proteins
  72. Tofu
    Vegetables
  73. Artichoke
  74. Asparagus
  75. Aubergine
  76. Beetroot
  77. Broccoli/purple sprouting broccoli
  78. Cabbage: white/red/Savoy/cauliflower/Chinese leaves/kohlrabi/kale/Brussels sprout (all types of cabbage)
  79. Carrot
  80. Celery/celeriac
  81. Chicory100 Natural Foods That Keep You Healthy
  82. Courgette
  83. Cucumber
  84. Fennel
  85. French beans/string beans/mangetout
  86. Leek
  87. Mushrooms
  88. Onion
  89. Palm hearts
  90. Peppers (sweet)
  91. Pumpkin/marrow/squash
  92. Radish
  93. Rhubarb
  94. Salad leaves: all types of lettuce/rocket/watercress/alfalfa/curly endive/sorrel
  95. Soya beans
  96. Spinach
  97. Swede
  98. Swiss chard
  99. Tomatoes
  100. Turnip

What is the Dukan Diet?

The Dukan Diet is a four stage eating plan which in which you are not required to count calories and which allows you to eat as much as you want while losing weight. It then provides you with an eating plan that can be followed for life. The first two stages are the weight loss stages, while the final two are those that you follow to keep the weight off for good.

  • Part 1 is the Attack Phase which is followed for between 2 and 10 days where you eat as much as you want of 72 high protein foods.
  • Part 2 is the Cruise Phase. You follow this part of the diet until you reach your target weight adding a further 28 vegetables that you can eat on alternate days.
  • Part 3 is the Consolidation Phase where you add other foods such as cheese, fruit and bread and are permitted two celebration meals each week. You follow this phase for 5 days for each pound lost.
  • Part 4 is the Stabilisation Phase that you follow to maintain your ideal weight. You gradually increase the amount of carbohydrate in your diet, whilst having one protein only day each week The protein only day is usually recommended for Thursday, which is why the “Dukan Thursday” menus in France developed. You are also allowed one special meal per week where you can have a starter, main course and dessert of your choice.

As you progress through the different stages of the diet you will find it easy to plan daily menus from the allowed and tolerated foods lists.