100 Permitted Foods

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.

Get used to eating freely in a controlled way. As long as you stick to the permitted foods, you don't need to check how much you're eating. The Dukan Diet is firmly based around 100 permitted foods that you can eat as much as you want: 72 Pure Proteins, fish, meat, seafood, vegetable proteins, fat-free dairy products and 28 vegetables. 

And let's not forget the foodstuff that is such a vital part of the Dukan method: oat bran. 

Dieting while there is such food abundance all around us is unnatural, terribly trying and often a distressing experience. The Dukan method allows you to lose weight naturally by going back to those foods that mankind was built on, the very foods that the first men, the hunter-gatherers, ate.

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 smoked 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. Please note tablespoon should not be heaping. 

Article published on https://www.dukandiet.co.uk/