Dukan Diet Food List - 100 Allowed Foods

Dukan Diet Food List

The Dukan Diet plan is very effective because you can eat as much as you want and still lose weight. Below is the updated list of the 100 allowed foods for the Dukan Diet: 68 Pure Proteins and 32 Vegetables.

100 Foods Allowed on the Dukan Diet

“You don’t lose weight when you’re hungry”
During his research, Pierre Dukan identified 100 allowed foods that contain the essential nutrients for our bodies that have tremendous benefits and are rich in protein, low in carbohydrates and fat. You can eat as much as you want from the Dukan Diet food list during the four phases of the Dukan Diet.

68 Pure Proteins: Starting on the Attack phase

Lean meat
Beef tenderloin, Filet mignon – Buffalo – Extra-lean ham – Extra-lean Kosher beef hot dogs – Lean center-cut pork chops - Lean slices of roast beef - Pork tenderloin, pork loin roast – Reduced-fat bacon, soy bacon- Steak: flank, sirloin, London broil– Veal chops – Veal scaloppini - Venison
Poultry
Chicken – Chicken liver – Cornish hen – Fat-free turkey and chicken sausages – Low fat deli slices of chicken or turkey – Ostrich steak - Quail – Turkey - Wild duck
Fish
Arctic char – Catfish – Cod – Flounder – Grouper – Haddock – Halibut and smoked halibut – Herring – Mackerel – Mahi Mahi – Monkfish – Orange roughy – Perch – Red snapper – Salmon or mmoked salmon – Sardines, fresh or canned in water – Sea bass – Shark - Sole – Surimi – Swordfish – Tilapia – Trout – Tuna, fresh or canned in water
Shellfish
Clams – Crab – Crawfish, crayfish – Lobster – Mussels – Octopus – Oysters – Scallops – Shrimp - Squid
Vegetarian Proteins
Seitan – Soy foods and veggie burgers – Tempeh - Tofu
Fat-free dairy products
Fat-free cottage cheese, Fat-free cream cheese, Fat-free milk, Fat-free plain Greek style yogurt, Fat-free ricotta, Fat-free sour cream
Eggs
Chicken – Quail – Duck

And Sugar-free gelatin



32 vegetables: starting from the Cruise phase
 


Artichoke - Asparagus – Bean sprouts - Beet - Broccoli - Brussels sprouts - Cabbage - Carrot - Cauliflower - Celery - Cucumber - Eggplant - Endive - Fennel - Green beans – Kale – Lettuce, arugula, radicchio – Mushrooms – Okra – Onions, leeks, shallots – Palm Hearts - Peppers – Pumpkin - Radishes – Rhubarb - Spaghetti squash - Squash - Spinach – Tomato – Turnip – Watercress – Zucchini



More foods allowed on the Dukan Diet:
 

  • SHIRATAKI : Unlimited starting from the Attack phase. The Konjac root from Asia (China and Japan) is satisfying, rich in fiber, stimulates intestinal transit and has virtually no calories. You can also find konjac in other forms, such as a powder or ‘flour’ and sometimes a gel. You can use any form for Dukan Cooking.

  • OLIVE OIL : starting from the Cruise phase. Rich in omega 3 fatty acids, polyphenols and vitamin E (an antioxidant) – all essential for health. Limited quantity: 1 tsp

  • GOJI BERRIES : starting from the Attack phase. Limited quantity: Pure Protein days: 1 Tbsp , Proteins and Vegetables days: 2 Tbsps.

Members of Dukan personalized weight loss coaching have exclusive access in the slimming apartment to:

  • The 100 allowed foods: all their properties, nutritional qualities and associated Dukan recipes.
  • Information on tolerated foods and foods that keep you feeling full.
  • Hundreds of Dukan recipes and food tips

To join coaching, first calculate your True Weight.