If you are looking for the 72 Dukan Diet foods for the attack phase of the diet, keep reading.
Of the four phases of the Dukan Diet, it is during the first two, the attack and cruise phases that you will lose weight. The other two phases the consolidation and stabilization phases are to maintain and protect that hard earned weight loss.
In his new Dukan Diet Cookbook which is a recipe book created by the Doctor, there are his own recipes and those submitted by avid fans of the diet whose creativity and recipe ideas impressed him. The cookbook focuses on attack and cruise recipes - the pure protein recipes to help you get through the attack phase of the diet with enjoyment as well as those recipes that combine protein and vegetables.
Doctor Dukan has included a list of 100 Safe Foods that you can eat in unlimited quantity between the first two phases of the diet. The first 72 Dukan approved foods are the proteins. These are the foods that you can eat during the attack phase of the diet. These are the ONLY foods you can eat while attacking. You can eat as much as you want - it's like an all-you-can-eat buffet of delicious foods but you must stick to the foods on the list. Dukan makes it clear in his book that in his thirty years of practice, he has had time to ensure that he isn't overlooking foods so stick closely to the food categories and specific proteins and vegetables that the doctor indicates. These are non-negotiable.
Also not negotiable is the amount of water you must drink on the Dukan Diet. 1.5 literes or 48 ounces of water daily. It is crucial to drink enough water during your diet, particularly the attack phase so that you are properly nourishing and flushing out your system.
We will go into more detail on why drinking so much water is important in another post. Just make sure you drink enough water each day on the Dukan Diet.
While on the subject of non-negotiable items on the Dukan plan - it is important to mention physical activity. It is required that you do minimum 25 minutes of walking each day while on the diet. Doctor Dukan goes as far as to prescribe this physical activity as he considers it very important to your success on the diet.
During the attack phase, it is incredibly important that you have all of the foods and enough of them on hand at all times during this challenging phase of the diet. You will lose the most weight during this phase if you don't cheat. You can eat unlimited quantity of the approved proteins, herbs, vinegars and non-fat dairy items so take advantage of that. It is recommended that you eat even before you are hungry so that you don't find yourself getting to the point where you will just eat anything or crave things that are not on the 72 safe food list for the Dukan Diet. On the first day, Dukan advises eating more than you normally would to compensate for the adjustment of not having the foods that you normally eat.
Although it is challenging to stick to the list of 72 foods if you are not a major protein lover - the Dukan cookbook offers so many recipes that it certainly won't go boring. Proteins are transformed with creamy non-fat dairy spices made with potent spices and herbs. Curry powders and garlic take shrimp and chicken to another level. Tuna carpaccio is a hit with a bit of soy sauce and tarragon vinegar, herbs and a few other simple ingredients. There is even a Dukan bread recipe and the very important Dukan pancake recipe that allows you to get enjoy a treat while getting in your required daily amount of oat brand while on the Dukan Diet.
Now for the 72 Protein Foods List - These are 72 Foods safe to eat in unlimited quantities on every phase of the diet.
Meat and Offal
Filet of beef
Bresaola (air dried beef)
Cooked ham slices (no fat, no rind)
Cooked chicken and turkey slices (no fat, no rind)
Fat reduced bacon
Game - Venison, pheasant, partridge, grouse
Fish roe - Cod, Salmon, Herring, Mullet
Rainbow Trout/Salmon Trout
Dublin Bay prawns
Mediterranean prawns/ Gambas
Seafood sticks - surimi
Virtually Fat-Free Dairy Products
Virtually fat-free quark
Virtually fat-free fromage frais
Virtually fat-free cottage cheese
Fat-free greek yogurt
Fat Free natural yoghurt (plain or no-sugar sweetener only)
During the attack phase you will also have one and a half Tbsp of oat bran per day. You can eat this in the form of a Dukan galette.
In another post we will look at the additional 28 foods - the 28 Vegetable list that complete the 100 Natural foods for the attack and cruise phases that you can eat in unlimited quantities. Hopefully, you found the Dukan Diet 72 Foods list helpful for your attack phase.