One of the reasons for the effectiveness of the Dukan diet, according to its creator, is that you can eat as much as you want and still lose weight. At the same time, you do not experience the exhausting feeling of hunger that is characteristic of most other diets.
Below we provide a table of the complete list of 100 products that Dr. Pierre Dukan recommends as the basis of nutrition in his diet: 68 natural sources of protein, 32 vegetables, and several other beneficial additions.
Table of 100 products allowed on the Dukan diet
“You can’t lose weight because you are hungry” – Pierre Dukan.
In the course of his research, Pierre Dukan compiled a list of 100 products that he believes are ideal for weight loss, as they contain the necessary nutrients for our body, are rich in protein, and do not add unnecessary carbohydrates and fats to the diet.
These products can be eaten as much as you want during the phases of the Dukan diet where they are allowed.
See a detailed description of the phases of the Dukan diet in the article The Essence of the Dukan Protein Diet for Weight Loss.
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68 protein products – the basis of the Dukan diet
The protein products from the list below make up the basis of the diet on the Dukan diet in all its phases: during the Attack phase, only products from this list are consumed, and later they are supplemented with vegetables and some carbohydrates. See the description of the phases of the Dukan diet.
| TABLE: allowed protein products on the Dukan diet (Attack phase) |
|---|
| Lean meat |
| Beef tenderloin, filet mignon (cut from the beef carcass along the spine) – Bison/buffalo – Extra-lean ham – Extra-lean kosher beef hot dog – Lean pork chops – Slices of roast beef – Pork tenderloin, roasted pork loin – Reduced-fat bacon, soy bacon – Steak: from the flank, filet – Veal chops – Veal (escalope) – Venison |
| Poultry |
| Chicken – Chicken liver – Cornish hen – Lean turkey and chicken sausages – Fat-free slices of chicken or turkey – Ostrich steak – Quail – Turkey – Wild duck |
| Fish |
| Arctic char – Catfish – Cod – Flounder – Haddock – Halibut (fresh and halibut) – Herring – Mackerel – Mahi Mahi – Monkfish – Atlantic bighead – Perch – Red perch – Salmon or smoked salmon – Sardines, fresh or canned in water – Sea bass – Shark – Sole – Surimi – Swordfish – Tilapia – Trout – Tuna, fresh or canned in water |
| Shellfish |
| Shellfish – Crab – Lobster – Octopus – Mussels – Oysters – Scallops – Shrimp – Squid |
| Vegetarian protein |
| Seitan – Soy products and vegetable hamburgers – Tempeh – Tofu |
| Low-fat dairy products |
| Fat-free cottage cheese, low-fat cheeses, low-fat milk, low-fat Greek yogurt, low-fat ricotta, low-fat sour cream |
| Eggs |
| Chicken – Quail – Duck |
| Others |
| Sugar-free gelatin |
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32 vegetables allowed on the Dukan diet
The vegetables from the list below can be consumed starting from the second phase of the Dukan diet. How to do it correctly? See the description of the phases of the Dukan diet.
| TABLE: allowed vegetables on the Dukan diet |
|---|
| Artichoke – Asparagus – Bean sprouts – Beetroot – Broccoli – Brussels sprouts – Cabbage – Carrot – Cauliflower – Celery – Cucumbers – Eggplant – Endive – Fennel – Green beans – Kale – Lettuce, arugula, chicory – Mushrooms – Okra – Onion, leek, shallot – Heart of palm – Pepper – Pumpkin – Radish – Rhubarb – Zucchini/spaghetti squash – Squash/zucchini – Spinach – Tomato – Turnip – Cress – Zucchini |
Other allowed products on the Dukan diet
The products listed below are considered by Dukan to be a beneficial addition to the diet and do not contain excess calories.
| TABLE: other allowed foods on the Dukan diet |
|---|
| SHIRATAKI: Unlimited, starting from the Attack phase. |
| CONJAC ROOT from Asia (China and Japan) is rich in fiber, stimulates intestinal peristalsis, and contains virtually no calories. It is also sold in other forms: powder or “flour,” gel. Any form can be used for preparing dishes on the Dukan diet. |
| OLIVE OIL: starting from the Alternation phase. Rich in omega-3 fatty acids, polyphenols, and vitamin E (antioxidant) – all necessary for health. Limited amount: 1 tsp. |
| GOJI BERRIES: starting from the Attack phase. Limited amount: Pure protein days: 1 tablespoon; protein and vegetable days in the Alternation phase: 2 tablespoons. |
| WHEAT GLUTEN: 4 tablespoons per week (all phases) |
