Dukan Diet Attack Phase : 72 Protein Foods You Can Eat
The 72 High Protein Foods for the Dukan Diet
The Attack Phase, which is Phase 1 of the Dukan Diet, is based on 72 high protein, low fat foods which can be eaten without needing to count either calories, carbs or points.
These 72 proteins are not only eaten in the first phase of the Dukan Diet they also are key to all the other three phases.
Cruise, phase 2 of the diet plan, alternates between PP (Pure Protein) days when you eat from the list of 72 pure proteins and PV (Protein and Vegetable) days when you eat from the list of 72 protein foods and the list of 28 permitted vegetables.
Consolidation, the third phase of the diet is based around the adaptation of 6 PV days and 1 PP day.
Stabilisation, the final phase which you follow forever, you eat normally for 6 days a week with 1 PP day
Dukan Diet Oat Bran – A Key Food in the Dukan Diet
In addition to the list of 72 high protein, low fat foods, there is of course, a very important “73rd” food that is eaten throughout the Dukan Diet. This is oat bran and Dr Dukan recommends that you eat 1.5 tablespoons oat bran every day whilst you are on the Attack Phase. The amounts of oat bran eaten each day increase as you progress through the phases.
Oat bran is a key ingredient of the Dukan Diet and incorporating oat bran into your diet on a daily basis can be quite daunting. The Dukan Galette or Oat Bran Pancake is probably one of the most popular ways of achieving this and a recipe is included in my post Dukan Diet Attack Phase – Recipes and Tips #1. I’ve provided other recipes and suggestions for using oat bran in my later posts.
The List of 72 High Protein Foods for the Dukan Diet
You can eat almost all of the high protein foods without restriction but they must be prepared without any oil or fat and have any visible fat removed.
Although Dr Dukan actually lists just 72 high protein foods (and 28 vegetables) in his list of 100 Natural Foods that Keep You Healthy, as you learn more about the Dukan Diet you will find out that there are quite a few other high protein foods (and vegetables) that can be eaten as well. You will find the 100 foods detailed in the post Dukan Diet List: Dukan Food List of 100 Proteins & Vegetables .
- Seafood – This makes up a large part of the protein food list as you can eat any fish, shellfish or crustacean provided it is not in breadcrumbs, oil or in a sauce containing oil or fat.
- Meat, Offal and Game Animals–You can eat low fat, lean cuts of beef, veal or venison, low fat slices of ham with all rind and fat removed, fat reduced bacon, calves liver and kidneys, rabbit or hare. You can also have Bresaola a form of air dried beef. The US version of the Diet also allows tenderloin of pork which is a very lean meat.
- Poultry and Game Birds – Provided you remove the skin before eating you can eat, turkey, chicken, poussin, pigeon, pheasant, partridge, grouse , quinea fowl, quail and ostrich without any limitations. You are also allowed to eat chicken livers.
- Dairy Products - Any virtually fat-free dairy products such as skim milk, quark, fromage frais or yogurt can be eaten if they contain no added sugar or fruit. The US version also has free free cream cheese and fat free ricotta in their list of allowed proteins. Read the post How Much Dairy Can You Have on the Dukan Diet? to find out how much of these foods you can eat each day.
- Eggs – Eggs should be limited to 4 whole eggs a week if you have problems with raised cholesterol, or 7 if not, but egg white can be eaten without restriction. You may find my post – How many eggs can you eat on the Dukan Diet? of interest.
- Vegetarian/Vegan Protein – Although the Dukan Diet can be followed by vegan and vegetarians with the addition of lentils and a couple of other adjustments (see my post Can Vegetarians follow the Dukan Diet?) it can be quite boring as this choices of foods to eat are quite limited. The vegan and vegetarian proteins allowed are tofu, plain Quorn and textured soy products. This can be used by meat/fish eaters to provide a little more variety in their menus.
There are also some additional items that you are allowed and you can find out about all of these in my post “ What Else Can You Eat and Drink on the Attack Phase”
If you are looking for menu ideas for the Attack Phase why not check out my posts: