The Dukan Diet: Food, Menus, FAQs, and Recipes

The Dukan Diet

Everything you need to know about the Dukan Diet Plan, including foods to eat, menus, FAQs, shopping lists, and more.

The diet was inspired by Dr. Dukan in the 1970s after being influenced by an obese patient who could give up any food except meat to lose weight. Subsequently, Dr. Dukan published The Dukan Diet in 2000 after seeing several of his patients lose significant weight on his protein-based diet.

The Dukan Diet is a weight-loss diet that is high in protein, low in carbs, and low in fat. The diet consists of foods, all of which are proteins or vegetables. An individual can eat as much as they want as long as they stick to the foods on the Dukan list. In this guide, we will explain more about the Dukan diet, what to eat and what not to eat, as well as its advantages and disadvantages and a seven-day meal plan.

What is the Dukan Diet Plan?

Attack, Cruise, Consolidation, and Stabilization are the four phases of the Dukan Diet. During the first two stages, your protein intake should be more than forty percent of your total calorie intake. The third and fourth phases focus on retaining weight loss and maintaining what Dr. Dukan is referred to as your “True Weight.” This is the healthy weight you can reach without feeling hungry or deprived. 

The Dukan Diet, like the Atkins Diet, has a high-protein and low-carb component. They both restrict carbs and fats, causing a starvation-like condition, and forcing the body to use fat reserves for energy. Here’s how you can get started on the Dukan diet: Reduce the number of carbohydrates you consume each day. Afterward, Incorporate more proteins and low-carb vegetables into your diet gradually

Foods to Eat on the Dukan Diet

The Dukan Diet
Dukan Diet- foods to eat

During the four stages of the Dukan Diet, you can consume these foods.

  • Fruits and vegetables: Aubergine, Beets, Broccoli, Brussel Sprouts, Cabbage, Carrot, Cauliflower, Celery, Cucumber, Fennel, Lettuce, Mushrooms, Onions, Sweet peppers, Pumpkin, Radish, Spinach, Tomatoes.
  • Meat: Calf’s liver, Wind-Dried Beef, Beefsteak, Rabbit, Roast beef, Rump steak, Sirloin Steak, Fat Reduced Bacon, Pre-Cooked Ham Slices.
  • Poultry: Chicken, Guinea Fowl, Ostrich, Pigeon, Poussin, Turkey Slices, Quail.
  • Fish: Bass, Cod, Grey Mullet, Hake Fish, Halibut, Herring, Mackerel, Monkfish, Salmon.
  • Seafood: Squid, Clams, Crab, Crayfish, Prawns, Lobster, Mussels, Shrimps, Oysters.
  • Dairy: Low Fat Cottage Cheese, Fat-free Greek yogurt.
  • Proteins: Konjac, Oat Bran, Tofu.
  • Eggs: Hen Eggs, Quail Eggs.

Foods Not to Eat

We have assembled a list of high-carb foods to avoid on a Dukan diet. However, some of them can still be taken in small portions.

  • Carbs: Bread, Pasta, Rice.
  • Starchy Vegetables and Fruits:  Potatoes, Avocados, Butternut Squash, Bananas, Pineapples, Mango, Raisins, Dates.
  • High-Fat Meat: Bacon.
  • Sugar: Cereals, Candy, Cakes.
  • Non-skim dairy
  • Butter
  • Nuts
  • Fats: Cheese
  • Fries
  • Salad dressing: Mayonnaise
  • Sweetened condiments

What to Drink on The Dukan Diet

  • Water
  • Skim Milk
  • All types of Tea
  • Skinny Latte
  • Coffee

What Not to Drink

  • Alcohol
  • Carbonated Drinks
  • Fruit Drinks

The Dukan Diet: Pros and Cons 

Because of the diet’s restrictive nature, it’s important to understand its advantages and disadvantages before attempting to start. 

Pros

  • People can lose weight quickly, which can be very inspiring.
  • There is no need to weigh food.
  • Calories don’t have to be tracked so, you can eat to your fill.
  • The diet can be very stressful due to the strict guidelines.
  • Meal preparation can be easier due to the limited options.
  • Fatty and sugary foods that have been refined and processed foods are no longer allowed.
  • The use of alcohol is no longer permitted.
  • Unlike the Atkins diet, fat and salt consumption are drastically decreased, which are also beneficial to one’s health.
  • In the fourth level, celebrating meals promotes adherence.
  • It is not expensive to shop for groceries since you are leaving out some food categories.
  • Exercising does not require a lot of time or effort.
  • Natural foods are prioritized in this diet.
  • It’s an organized diet, so it’s ideal for those who like to stick to a schedule.

Cons

  • Ketones are produced when you switch from carbohydrate to fat burning, which can cause bad breath, dry mouth, exhaustion, headaches, nausea, insomnia, and weakness.
  • People may feel so exhausted during the attack process, according to Dr. Dukan, that they should avoid all strenuous activities.
  • Constipation will result from avoiding all carbs except oat bran.
  • Eventually, a lack of whole grains, fruits, and vegetables may contribute to dietary deficiencies and a deficiency of antioxidants, which has been linked to anything from cancer to heart disease to premature aging.
  • Multivitamins are recommended, but they are ineffective when compared to consuming nutrients from food.
  • Although it may help people lose weight, research has linked the diet to some health risks.
  • It is not very compatible for vegetarians, or people with gluten allergies, especially in the later phases. 

The Dukan Diet Sample Menu (one week)

The Dukan Diet
The Dukan Diet- sample meal plan

Sunday

  • Breakfast: Two eggs over easy one medium breakfast sausage.
  • Lunch: One serving of shirataki noodle bowl with baked tofu without brown sugar.
  • Dinner: One cup of steamed broccoli with four ounces of beef liver and onions.

Monday

  • Breakfast: Eight ounces celery juice with baked eggs, kale, and tomatoes.
  • Lunch: Spinach salad with bacon dressing. 
  • Dinner: Four ounces of oven-baked salmon with herbs and roasted asparagus. 

Tuesday 

  • Breakfast: Two scrambled eggs, two strips of turkey and bacon, half cup of nonfat cottage cheese
  • Lunch: One cup of tempeh stir fry and one cup of cauliflower rice.
  • Dinner: Three ounces of grilled chicken breast, one cup of roasted Brussels sprouts.

Wednesday

  • Breakfast: Low fat cream cheese and turkey ham slices.
  • Lunch: Grilled chicken breast and muesli ice cream.
  • Dinner: Oat bran chicken nuggets.

Thursday

  • Breakfast: Scrambled eggs with low fat cream cheese
  • Lunch: Chicken curry and tea
  • Dinner: Salmon soup and oat bran muffins

Friday

  • Breakfast: Low fat yogurt with oat bran
  • Lunch: Steamed fish with herbs and low fat cottage cheese
  • Dinner: Peppered beef steak

Saturday

  • Breakfast: Mint and curry omelet.
  • Lunch: Grilled turkey breast steaks and ham slices.
  • Dinner: Baked Turkey meatballs.

Summary

Thank you for taking the time to read through our guide to the Dukan diet. Our free embedded checklists are available for download and use at your leisure. This will come in handy when it comes to meal preparation and grocery shopping.