VEAL chop, cutlets
BEEF tenderloin, steak, beef steak, sirloin, roast beef, minced meat no more than 5% fat (avoid entrecote and ribs)
PORK UP TO 6% fat with ALTERNATION, (rarely)
BEEF LIVER, VEAL LIVER, POULTRY LIVER, CALF TONGUE, BEEF TONGUE (FRONT ONLY)
ALL TYPES OF FISH, FAT AND LENT, FRESH, FROZEN, DRIED, SMOKED, CANNED, AND CRAB STICKS (ideal composition of crab sticks: per 100 g of product 0.1 g of fat, 6 g of carbohydrates, 9 g of protein. only 8 pieces per day).
OILY FISH : SARDINES, MACKEREL, TUNA, SALMON
EXAMPLES OF WHITE LOW-FAT FISH: HACK, COD, MULTILLE, PIECE, TROUT, MOLVA, CARP, CATFISH, SKAT, RED RED FISH, SEA BREAM, HALIBUT, FLICE, MAKREL, SKATE, SWORD FISH, HADDOCK, BAR……
SHRIMP, CRAB, CRABY, OYSTER, MUSSELS, SEA SCALLOPS, LOBSTER, SEA urchins,
SQUID, SHELLS, CAVIAR (in moderation, as it is salty)
ALL POULTRY TYPES, EXCEPT DUCKS AND GESE, BUT EVEN THEY CAN BE EATED WITHOUT SKIN WHEN REQUIRED.
CHICKEN : white meat, thighs, wings, TURKEY, GUINE FOWER, DOVE, QUAIL, COCK, PARTOWN, PHEASANT ….
6. LENTEN HAM ANY (up to 4% fat)
QUAIL, CHICKEN EGGS
8. FATT-FAT DAIRY PRODUCTS 0%
YOGURTS 1. Without additives and fillers and without sugar – without restrictions. 2. Flavored without sugar. 3. With pieces of fruit without sugar – up to two yoghurts per day maximum, as an EXCEPTION! (yogurt with fruit is an ALLOWED product of the second stage)
MILK Skimmed milk has a fat content of up to 1.5%.
COTTAGE CHEESE 0% unlimited
CHEESE 0% unlimited (recipe in attack album)
1.5 liters of liquid per day
WATER, DRINKS LITE 0 CALORIES, HERBAL INfusions, TEA, COFFEE
1.5 tbsp on ATTACK
SHIRATAKI Noodles : allowed to be consumed without restrictions. A nutritious product rich in natural fibers, normalizes bowel function and is extremely low in calories.
VEGETABLE OIL : (olive, sunflower, rapeseed, etc.) High in omega-3 fatty acids, polyphenols and vitamin E (antioxidant) necessary for the health of the body. Stage Attack / Warhead – 1 coffee spoon, Alternation – 1 teaspoon, Fixing – 1 tablespoon.
GOJI BERRIES: Allowed from the attack phase. Limited dose: 1 tablespoon on PC days, 2 tablespoons on PC days. WHEAT BRAN (can be replaced with RYE)
All stages: 1 tbsp. for constipation or for preparing desserts.
DO NOT replace oat bran, DO NOT REQUIRED as part of the Dukan Diet. Stabilization: 1 tbsp is also recommended.
ONION Attack: 1 medium onion per day. Alternation: 1 in BW; in BO – no restrictions.
gherkins , pickled cucumbers (small)
2-3 gherkins can be in BW, starting with Attack.
CAPERS are allowed from the attack (without oil in the composition)
OLIVES : up to 4 pcs. 2 times a week on BO days. .
FLAX SEEDS (from the ALTERNATION stage)
BW: 1 tsp.
BO: 1 tbsp.
The recommendation for gluten is 2 tablespoons per day.
Protein powders ( ISOLATE )
Proteins – not less than 88.5, carbohydrates – up to 5%, fats up to 2.
We limit the isolate according to the manufacturer’s recommendations and depending on your physical activity.
New subgroups of vegetables WITHOUT LIMITS are added to the list of all permitted foods and food additives at the Attack Stage, as well as ALLOWED foods (see restrictions):
Tomatoes, cucumbers, radishes, spinach, asparagus, leeks, green beans, Cabbage (any), mushrooms (occupy an intermediate place in biology, so only on BO days), celery, dill, lettuce leaves (any), endive, eggplant, zucchini, peppers, carrots (in moderation), beets (in moderation), soy, fennel, pumpkin, turnip, broccoli.
OLIVE OIL – 1 teaspoon daily in any form
LIST OF ALLOWED PRODUCTS FROM THE SECOND STAGE (from the list you can choose 2 products per day, or 1 product in a double dose).
cornstarch – 1 tablespoon (20 g)
skimmed milk powder (1.5%) – 3 tablespoons per day; (30 gr)
soy flour – 1 tablespoon
sour cream 3% – 1 tablespoon (yogurt 3% can be used)
fat-free cocoa without sugar 11% fat – 1 teaspoon (7 g)
poultry sausages 10% fat – 100 g
soy natural yogurt – 1 pc.
fat-free yogurt 0% with fruit pieces – 1 pc or 100 g
white table wine – 3 tablespoons
gazpacho soup – 1 cup or 150 ml;
soy milk – 1 cup or 150 ml;
soy sweet sauce – 1 teaspoon
cheese up to 7% fat – 30 g
fat-free drink Actimel – 1 pc.
sugar-free syrup with a sweetener (except fructose) – 20 ml
Remember to choose an alternation rhythm: from 1/1 to 4/4 – that is, in the case of 1/1, this is one pure protein day, then 1 protein-vegetable (remember: protein + vegetables, not just vegetables). Choose the scheme that is convenient for you, you will get the same number of BO and BW days per month. The scheme can be changed during the diet. Never increase BW days, only BW days. Remember that the purpose of this step is to follow the instructions until you reach the RIGHT weight.
The permitted products of the first and second stages remain in force at the 3rd stage “Securing”, new subgroups of products are added to them. Don’t forget to divide the Reinforcement into 2 equal parts. Let’s call them “Z(1)” and “Z(2)”. for example, your third stage lasts a total of 100 days, so 3(1) is 50 days, and 3(2) is 50 days.