The Dukan Diet

The Dukan Method proposes a healthy eating plan that returns to the foods which founded the human species, those eaten by primitive man, the hunter-gatherers, proteins and vegetables, 100 foods including 72 from the animal world and 28 from the plant world. The Dukan Diet is one of the most popular diet plans in France.  It is a protein-based diet designed by French nutritionist and dietician, Pierre Dukan. Although Dukan has been promoting his diet for over 30 years, its popularity has grown since 2000. His book The Dukan Diet is a best seller in France while selling more than 10 million copies globally.

Losing and Stabilizing Your Weight in 4 Phases

Phase – 1. A brief and headlong ATTACK phase with immediate results. During this phase, the diet is made up of 72 high-protein foods enabling quick weight loss. It is designed to enable dieters to rapidly lose 2 to 3 kilograms (4.4 to 6.6 lb) in 2–7 days by kick-starting their metabolism. Dieters are allowed to eat as much as they want of 72 protein-rich foods.

Phase – 2.  A CRUISE phase leading to the True Weight. During this phase, the diet alternates Pure Protein days (PP phases) and Proteins accompanied with 28 recommended Vegetables (PV phases). It is designed to allow dieters to more gradually achieve the weight they aim for by eating protein-rich foods with the addition of 28 specific vegetables. The length of this phase is usually calculated as 1 kilogram (2.2 lb) of weight loss per week, but this is based on specific personal conditions. Tolerated foods are also allowed as per the programme, but any weight gain will ban some of these.

Phase – 3. A CONSOLIDATION phase of 10 days per kg lost which prepares for the return to a balanced diet. It gives freedom of monitoring with a target of establishing this freshly conquered and still vulnerable ideal weight. This phase sees the gradual return of pleasurable foods with two festive meals. During this phase, fruit, bread, cheese and starchy foods are reintroduced into a normal diet, leaving two celebratory meals a week as directed by the plan.

Phase -4.  A definitive stabilization phase based on 3 simple, concrete, easy but non-negotiable measures. This phase is both the easiest and most essential in our slimming method because 95% of people who follow a diet put back on the weight they have lost. dieters can essentially eat whatever they want without gaining weight by following a few rules: protein day once a week, eating oat bran every day and making a commitment to “take the stairs”. According to Dukan, dieters shall follow this last phase for the rest their lives to avoid regaining weight.

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)

1.  Bass
2. Cod (fresh)
3. Crab/ocean sticks (surimi)
4.  Dab/lemon sole
5.  Dover sole
6.  Grey mullet
7. Haddock
8.  Hake
9.  Halibut
10.   Herring
11.    Mackerel
12.    Monkfish
13.    Plaice
14.   Pollock/Coley
15.    Rainbow trout/salmon trout
16.     Red mullet
17.     Salmon
18.    Smoked salmon
19.    Sardines
20.    Sea bream
21.   Skate
22.     Swordfish 39
23.     Tuna
24.   Turbot
25.   Whiting
26.   Fish roe (cod, salmon, herring, nitillet)
1. Calamari/squid
2.   Clams
3.   Cockles
4.   Crab
5.   Crawfish
6.   Dublin Bay prawns
7.   Lobster
8.   Mediterranean prawn/gambas
9.   Mussels
10.     Oysters
11.     Prawns
12.     Scallops
13.     Shrimps
14.    Whelks

1. Chicken

2. Poussin

3. Chicken liver

4. Guinea fowl

5. Ostrich

6. Pigeon

7. Quail

8. Turkey

9. Hen’s eggs

10.   Quail’s eggs
Non-Fat Dairy Products
11.     Non-fat cottage cheese
12.   Non-fat fromage frais
13.   Non-fat,Greek yoghurt
14.   Non-fat quark/non-fat yoghurt (plain or flavored with aspartame)
15.   Skimmed milk
Vegetable Proteins
16.  Tofu


1. Artichoke

2. Asparagus

3. Aborigine

4.  Beetroot5.Broccoli/purple sprouting broccoli

6.  Cabbage: white/red/Savoy/cauliflower/Chinese leaves/kohlrabi/kale/Brussels sprout (all types of cabbage)
7.  Carrot8.Celery/celeriac

9. Chicory100 Natural Foods That Keep You Healthy


11.  Cucumber
12.  Fennel13. French beans/string beans/mangetout

14.  Leek
15.  Mushrooms
16.  Onion17.Palm hearts

18.  Peppers (sweet)19.Pumpkin/marrow/squash

20.  Radish
21.  Rhubarb
22.  Salad leaves: all types of lettuce/rocket/watercress/alfalfa/curly endive/sorrel23. Soya beans

24. Spinach

25. Swede

26.   Swiss chard

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