Dukan	attack	phase	food	list	pdf
  At	Verywell,	we	believe	there	is	no	one-size-fits-all	approach	to	a	healthy	lifestyle.	Successful	eating	plans	need	to	be	individualized	and	take	the	whole	person	into	consideration.	Prior	to	starting	a	new	diet	plan,	consult	with	your	healthcare	provider	or	a	registered	dietitian,	especially	if	you	have	an	underlying	health	condition.	The	Dukan	Diet	plan	is
  a	low-carbohydrate,	high-protein	weight	loss	program	that	was	created	in	the	1970s	by	former	French	physician,	Dr.	Pierre	Dukan.	It	is	based	on	the	premise	that	you	don't	lose	weight	when	you	are	hungry.	It	provides	specific	lists	of	foods	that	are	allowed	in	different	phases	with	a	focus	on	lean	proteins	and	fat-free	dairy,	which	some	studies	suggest
  boost	satiety.	The	Dukan	Diet	plan	includes	four	phases:	Attack,	Cruise,	Consolidation,	and	Stabilization.	The	first	two	phases	focus	on	weight	loss	and	the	other	two	focus	on	maintaining	it.	According	to	proponents	of	the	Dukan	Diet,	you	can	expect	to	lose	up	to	4	to	6	pounds	in	the	first	week	during	the	Attack	Phase,	and	2	pounds	a	week	during	the
  Cruise	Phase.	During	the	Consolidation	and	Stabilization	phases,	you	will	focus	on	weight	management.	A	unique	component	of	the	Dukan	Diet	is	the	"True	Weight"	calculator,	which	factors	in	your	weight	history,	sex,	age,	bone	structure,	and	other	parameters	to	determine	a	realistic	weight-loss	goal	that	can	be	maintained	for	life.	Despite	its
  promises,	the	diet	has	been	widely	criticized	as	a	fad	diet	and	health	professionals	say	it	increases	the	risk	of	chronic	kidney	disease	and	may	worsen	cardiovascular	health.	Dr.	Dukan	stopped	practicing	medicine	in	2014,	following	formal	complaints	that	were	filed	against	him	by	the	French	National	Order	of	Doctors.	The	U.S.	News	and	World	Report
  Best	Diets	ranks	the	Dukan	Diet	number	39	(out	of	39)	in	Best	Diets	Overall	and	gives	it	an	overall	score	of	1.8/5.	Its	low	ranking	is	based	on	the	diet's	strict	rules	and	potential	for	not	meeting	a	person's	nutritional	needs.	"Protein	is	one	of	the	most	satiating	nutrients,	so	you’ll	likely	feel	full	on	this	program,	but	there	are	a	lot	of	'food	rules'	to	follow.
  The	diet	is	heavy	on	animal	proteins—chicken,	eggs,	dairy,	beef,	fish,	etc.—making	it	difficult	for	plant-based	eaters."	—Kelly	Plowe,	MS,	RD	When	Pierre	Dukan	first	introduced	his	plan,	the	primary	diet	prescribed	for	weight	loss	consisted	of	low	calorie,	small-portion	meals,	which	was	difficult	for	his	patients	to	follow.		Dr.	Dukan's	plan	shifted	to
  focus	on	lean	protein,	which	reduces	hunger	and	makes	the	program	easier	to	stick	with.	Over	the	next	20	years,	he	continued	to	fine-tune	the	diet.	In	2000,	Dr.	Dukan	published	the	Dukan	Diet	in	the	book,	"Je	ne	sais	Pas	Maigrir	(I	Don't	Know	How	to	Get	Slimmer),"	which	became	an	instant	best-seller	in	France.		By	the	time	"The	Dukan	Diet"	book
  was	released	in	the	United	Kingdom	in	2010	and	the	United	States	in	2011,	it	made	the	New	York	Times	best-seller	list,	sold	over	seven	million	copies	around	the	world,	and	was	translated	into	more	than	14	languages,	according	to	the	Dukan	Diet	website.	The	Dukan	Diet	is	unique	because	there	are	four	different	phases	of	the	diet,	each	with
  different	goals	and	ways	of	achieving	them.	This	7-day	diet	plan	is	taken	from	the	Cruise	phase,	since	that	is	the	active	weight	loss	phase.	The	Dukan	Diet	recommends	alternating	pure	protein	days	with	protein	and	vegetable	days,	which	is	reflected	in	this	sample	plan.	Day	1:	Eggs	cooked	with	olive	oil	spray;	veggie	burger;	sautéed	chicken	prepared
  with	an	egg	wash	and	coated	in	oat	bran.Day	2:	Oat	bran	muffin;	prosciutto-wrapped	Brussels	sprouts,	lean	pork	roasted	with	cauliflower;	baked	salmon	with	steamed	broccoli.Day	3:	Oat	bran	pancake	with	fat-free	cream	cheese;	tofu,	low-fat	Greek	yogurt;	lean	ham.Day	4:	Eggs	cooked	with	olive	oil	spray;	meatballs	made	with	oat	bran;	artichoke	and
  asparagus	salad,	salmon	with	shallots	marinated	in	lemon	and	ginger.Day	5:	One	tablespoon	Goji	berries	mixed	with	oat	bran,	reduced-fat	bacon;	baked	tempeh;	lean	roasted	center-cut	pork	loin.Day	6:	Pumpkin	oat	bran	waffles,	fat-free	cottage	cheese;	watercress	soup	with	low-fat	pork;	beef	tenderloin	with	mushrooms	and	onions.Day	7:	Oat	bran
  mixed	into	fat-free	cottage	cheese;	broiled	lemon	haddock;	wild	duck	roasted	with	tofu.	The	Dukan	Diet	allows	68	low-fat,	protein-rich	foods	in	the	first	phase,	with	32	non-starchy	vegetables	added	during	the	second	phase.	The	majority	of	calories	and	nutrients	on	the	Dukan	Diet	come	from	protein,	which	is	more	filling	than	carbohydrates	and	offers
  fewer	calories	than	fat.	In	addition	to	diet,	the	plan	encourages	physical	activity,	particularly	walking	and	taking	the	stairs	instead	of	the	elevator.	What	to	Eat	Lean	beef,	pork,	veal,	venison,	bison,	and	other	game	Skinless	poultry	Fish	and	shellfish	Eggs	Non-fat	dairy	including	milk,	yogurt,	cottage	cheese,	and	ricotta	(in	limited	amounts)	Tofu,
  tempeh,	and	seitan	Liver,	kidney,	and	tongue	Oat	bran	Artificial	sweeteners	Shirataki	noodles	Diet	gelatin	Lemon	juice	Pickles	Olive	oil	Leafy	greens,	like	spinach,	kale,	and	lettuce	Broccoli,	cauliflower,	cabbage,	and	Brussels	sprouts	Bell	peppers	Asparagus,	artichokes,	cucumbers,	and	celery	Eggplant,	tomatoes,	and	mushrooms	Onions,	leeks,	and
  shallots	Spaghetti	squash	Pumpkin	Green	beans	Turnips	Carrots	and	beets	(in	limited	quantities)	What	Not	to	Eat	Bread,	pasta,	and	rice	Legumes	High-fat	meats	like	bacon	Sugar	Alcohol	Fruit	Non-skim	dairy	Butter	Nuts	Cheese	Fried	foods	Salad	dressing,	mayonnaise,	and	sweetened	condiments	Potatoes	Avocados	Unlike	other	low-carb	diets,	the
  Dukan	Diet	is	very	low	in	fat.	As	Dr.	Dukan	stated	in	his	book,	the	fat	content	in	foods	is	"the	overweight	person's	most	deadly	enemy."	This,	of	course,	is	unsubstantiated	by	research,	since	studies	show	that	a	balanced	diet	including	healthy	fats	not	only	promotes	weight	loss	but	is	integral	to	maintaining	optimal	health.	The	lists	above	detail	what	you
  can	and	cannot	eat	during	the	Cruise	Phase,	which	makes	up	the	majority	of	the	Dukan	Diet	eating	plan.	Non-compliant	foods	are	added	back	in	during	the	Consolidation	and	Stabilization	Phases.	More	information	about	the	Dukan	Diet	is	available	on	its	website,	which	offers	personalized	coaching	for	$30	a	month.	In	addition	to	the	seminal	"The
  Dukan	Diet	Book,"	Dr.	Dukan	has	also	published	"The	Dukan	Diet	Made	Easy"	and	"The	Dukan	Diet	Cookbook,"	which	offer	detailed	outlines	of	the	diet	plan	during	different	phases.	The	Dukan	Diet	does	not	require	fasting	or	complicated	meal	timing,	but	it	does	restrict	different	foods	to	certain	days.	The	following	four	phases	are	the	pillars	of	the
  Dukan	Diet.	The	first	phase	of	the	Dukan	Diet	lasts	two	to	seven	days,	depending	on	how	much	weight	you	want	to	lose.	During	the	Attack	Phase,	you	can	eat	unlimited	lean	protein—lean	beef,	skinless	poultry,	seafood,	and	eggs—along	with	limited	low-fat	dairy,	a	small	amount	of	olive	oil	for	greasing	pans,	and	1.5	tablespoons	of	oat	bran	a	day.	The
  diet	refers	to	this	phase	as	"Pure	Protein"	days.	You'll	also	be	advised	to	drink	six	to	eight	glasses	of	water	a	day.	This	phase	begins	as	early	as	day	two	of	the	diet	or	as	late	as	day	eight	(under	medical	supervision	for	people	who	need	to	lose	40	pounds	or	more)	and	lasts	for	up	to	a	year.	During	the	Cruise	Phase,	you	will	continue	to	eat	the	foods	in
  the	Attack	Phase	with	specific	vegetables	added	in,	such	as	leafy	greens,	broccoli,	cauliflower,	peppers,	cucumbers,	and	mushrooms.	You	will	also	increase	oat	bran	to	2	tablespoons	per	day.	Some	days	in	this	phase	are	"Pure	Protein"	days	and	others	are	"Protein/Vegetable"	days.	Once	you	reach	what	Dr.	Dukan	calls	your	"true	weight,"	the
  consolidation	phase	begins.	The	length	of	this	period	depends	on	the	amount	of	weight	you	have	lost,	with	five	days	of	consolidation	for	every	pound	lost.	During	the	Consolidation	Phase,	you	will	continue	to	eat	the	foods	from	the	first	two	phases	and	add	in	small	servings	of	fruit,	bread,	starches,	cheese,	other	cuts	of	meat,	and	wine.	You	will	also
  increase	oat	bran	to	2.5	tablespoons	per	day.	One	day	each	week	is	devoted	to	a	"Pure	Protein"	day	where	you	follow	the	attack	phase	menu.	The	final	phase	is	the	weight	maintenance	part	and	lasts	indefinitely.	During	the	Stabilization	Phase,	you	will	follow	the	Consolidation	Phase	guidelines	but	loosen	the	rules	as	long	as	your	weight	remains	stable.
  A	2015	study	of	51	women	who	followed	the	Dukan	Diet	for	eight	to	10	weeks	found	they	ate	about	1,000	calories	and	100	grams	of	protein	a	day,	and	lost	about	33	pounds.	Dietary	intake	was	high	in	potassium,	iron,	and	vitamins	A,	D,	and	B12,	but	low	in	vitamin	C	and	folate.	During	the	Cruise	Phase,	you	will	alternate	between	days	of	eating	just
  protein	("Pure	Protein"	days)	and	eating	protein	and	vegetables	("Protein/Vegetable"	days).	The	plan	calls	this	"alternation"	and	these	cycles	are	used	to	boost	metabolism	and	jump-start	weight	loss.	During	the	Consolidation	Phase,	one	day	each	week	is	devoted	to	Pure	Protein.	Alternation	cycles	range	from	one	to	five	days	of	pure	protein	followed	by
  the	same	number	of	days	of	protein	and	vegetables.	Longer	alternation	cycles	are	recommended	for	people	who	have	a	lot	of	weight	to	lose	or	when	weight	loss	plateaus.	If	you	decide	to	try	the	Dukan	Diet,	you	will	spend	most	of	your	active	"diet	time"	in	the	Cruise	Phase,	which	is	more	relaxed	than	the	Attack	Phase	but	more	restrictive	than	both	the
  Consolidation	and	Stabilization	Phases.	The	following	shopping	list	includes	the	basics	for	what	you'll	need	during	the	Cruise	Phase.	Note	that	this	is	not	a	definitive	shopping	list	and	you	may	find	other	foods	that	work	better	for	you.	Cruise	Phase	Lean	protein	(beef,	pork,	veal,	venison,	bison,	skinless	poultry,	fish,	shellfish)Non-fat	dairy	products
  (milk,	yogurt,	cottage	cheese)Tofu,	tempeh,	and	seitanOrgan	meats	(liver,	kidney,	tongue)Cruciferous	vegetables	(broccoli,	cauliflower,	cabbage,	and	Brussels	sprouts)Other	veggies	(bell	peppers,	eggplant,	turnips,	green	beans,	spaghetti	squash,	tomatoes,	mushrooms,	asparagus,	artichokes,	cucumbers,	celery)Leafy	greens	(spinach,	kale,
  lettuces)Onions,	leeks,	and	shallotsEggsOat	bran	During	the	Cruise	Phase,	you	will	alternate	between	"Pure	Protein"	days	and	"Protein/Vegetable"	days.	The	following	three-day	meal	plan	offers	suggestions	for	a	few	days	on	the	Cruise	Phase.	Note	that	some	of	the	Pure	Protein	meals	do	contain	a	serving	of	a	high-protein	vegetable	for	balance.	If	you
  do	choose	to	follow	this	eating	plan,	there	may	be	other	meals	that	are	more	appropriate	for	your	tastes	and	preferences.	Day	1:	Pure	Protein	Day	2:	Protein/Vegetable	Day	3:	Pure	Protein	Breakfast:	1	medium	size	breakfast	sausage;	2	eggs	over	easy	Lunch:	1	serving	baked	tofu	bowl	with	shirataki	noodles	(omit	brown	sugar)	Dinner:	4-ounce	serving
  beef	liver	and	onions;	1	cup	steamed	broccoli	The	Dukan	Diet	is	effective	for	quick	weight	loss	and	sets	realistic	expectations	for	sustained	weight	loss	with	its	"True	Weight"	concept.	In	addition,	the	plan	allows	for	unlimited	amounts	of	lean	protein,	which	is	filling	and	means	you	won't	go	hungry.	The	diet	also	has	a	long	consolidation	phase,	which
  helps	with	the	transition	from	weight	loss	to	long-term	healthy	weight	maintenance.	Our	bodies	tend	to	resist	maintaining	fat	loss,	and	having	a	fairly	long	period	of	time	focused	on	keeping	weight	stable	can	help	keep	the	pounds	off	for	good.	The	primary	concern	with	the	Dukan	Diet	is	that	it	restricts	several	foods,	which	may	make	it	difficult	to	get
  adequate	nutrition.	About	half	of	the	days	in	the	weight-loss	phase	are	solely	protein	with	no	vegetables	allowed,	so	many	vitamins,	minerals,	and	phytonutrients	are	lacking.	Research	shows	that	high	protein	diet	plans	may	lead	to	nutrient	deficiencies	and	health	complications	including	cardiovascular	disease.	Supplements	are	allowed	on	the	plan,
  but	not	required.	Salt	is	also	minimized	on	the	diet,	which	may	reduce	the	palatability	of	meals,	making	it	more	difficult	to	stick	to.	The	main	concern	with	the	Dukan	Diet	and	eating	too	much	protein	is	that	the	liver	and	kidneys	have	to	work	extra	hard	to	process	the	byproducts	of	protein	metabolism—and	there	is	a	limit	to	how	much	protein	the
  kidneys	can	handle.	Dr.	Dukan	says	drinking	a	lot	of	water	will	take	care	of	this	problem,	but	he	doesn't	provide	any	scientific	references	to	back	this	up.	Additionally,	there	is	increasing	concern	about	the	effect	of	high-protein	diets,	like	the	Dukan	Diet,	on	the	environment.	Crops	that	support	plant-based	diets	produce	fewer	gas	emissions	and	have
  less	of	an	impact	than	animal	farming.	For	this	reason,	many	environmentalists	encourage	eating	less	meat	and	more	plant-based	foods.	Additionally,	there	are	some	statements	of	"fact"	in	"The	Dukan	Diet"	book	that	are	either	false	or	highly	questionable.	For	example,	Dr.	Dukan	calls	the	carbohydrates	in	root	vegetables	and	whole	grains	"slow
  sugars,"	meaning	they	break	down	into	sugar	slower	than	refined	grains	and	sugars,	but	this	is	misleading.	The	way	a	food	raises	blood	sugar	depends	on	many	variables.	The	diet	also	introduces	some	contradictory	concepts.	For	example,	vegetables	are	restricted	to	low-starch	varieties,	but	fat-free	dairy,	which	is	higher	in	sugar	and	carbohydrates,
  is	allowed	(up	to	32	ounces	a	day).	Dr.	Dukan	brushes	aside	the	milk	sugars	in	these	products,	saying	the	number	of	sugars	is	too	small	to	worry	about.	But	then	he	restricts	low-starch	vegetables,	which	are	even	lower	in	sugars	and	carbs.	An	additional	claim	that	is	not	scientifically	backed	is	that	the	combination	of	water	and	pure	proteins	act
  powerfully	on	cellulite.	The	U.S.	Department	of	Agriculture	(USDA)	dietary	guidelines	include	calorie	recommendations	and	tips	for	a	healthy,	balanced	diet.	As	a	high-protein	diet	that	restricts	other	important	food	groups	like	carbohydrates	and	healthy	fats,	the	Dukan	Diet	does	not	meet	federal	dietary	guidelines.	Based	on	the	most	current	research,
  the	USDA	recommends	5	1/2	ounces	(about	3	cups)	of	protein	foods	per	day	for	a	2,000	calorie	diet.	The	Dukan	Diet	has	an	entire	week	of	eating	only	protein	followed	by	alternating	days	of	protein	only.	For	sustainable	weight	loss,	many	health	and	nutrition	experts	recommend	counting	calories	and	creating	a	sustainable	calorie	deficit,	which	means
  taking	in	fewer	calories	than	you're	using.	Use	this	calculator	to	determine	your	daily	calorie	needs	to	meet	your	goals.	Because	of	the	restrictive	nature	of	the	Dukan	Diet	and	its	emphasis	on	animal	protein,	this	diet	plan	is	not	recommended	for	overall	health	since	it	does	not	adhere	to	USDA	guidelines.	Furthermore,	the	Dukan	Diet	discredits	the
  importance	of	healthy	carbohydrates	and	fats	as	part	of	a	balanced	diet.	The	Dukan	Diet	can	be	an	effective	way	to	lose	weight	quickly	since	it	restricts	calories,	carbs,	and	fats.	However,	a	restrictive	diet	is	typically	not	one	that	can	be	sustained	for	long-term	weight	management.	Moreover,	not	only	is	Dr.	Dukan	no	longer	recognized	as	a	healthcare
  professional	(and	is	unable	to	practice	medicine),	but	many	of	his	weight	loss	claims	are	unsubstantiated	by	science.	Talk	to	your	doctor	about	your	options—many	factors	may	contribute	to	weight	loss	aside	from	diet,	including	regular	exercise,	adequate	sleep,	and	stress	management.	Remember,	following	a	long-term	or	short-term	diet	may	not	be
  necessary	for	you	and	many	diets	out	there	simply	don’t	work,	especially	long-term.	While	we	do	not	endorse	fad	diet	trends	or	unsustainable	weight	loss	methods,	we	present	the	facts	so	you	can	make	an	informed	decision	that	works	best	for	your	nutritional	needs,	genetic	blueprint,	budget,	and	goals.	If	your	goal	is	weight	loss,	remember	that	losing
  weight	isn’t	necessarily	the	same	as	being	your	healthiest	self,	and	there	are	many	other	ways	to	pursue	health.	Exercise,	sleep,	and	other	lifestyle	factors	also	play	a	major	role	in	your	overall	health.	The	best	diet	is	always	the	one	that	is	balanced	and	fits	your	lifestyle.