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Principles of Dukan Diet

Devised by Pierre Dukan, a French medical doctor, the Dukan Diet rejects counting calories and promises permanent weight loss while allowing adherents to eat as much as they like.

The Dukan Diet: 4 Easy Steps to Permanent Weight Loss

• Phase one: Attack
  Dieters determine a reasonable and healthy weight loss goal. Then they begin the Dukan Attack phase a two-to-seven-day period during which only unlimited lean protein consumed.
  The natural food closest to all protein is egg white which has 11g of protein per 100g of food weight. You can verify for yourself by selected the Eggs food group in our table above. Or search for "egg white only". The chart (click on Chart button) of egg white shows 91% of egg white's calories are from protein.
  The search and sort features as well as the charts let you identify other acceptable foods in the lean protein category: meat, fish, seafood, poultry and nonfat dairy products.
• Phase Two: Cruise
  Dieters alternate days of unlimited lean protein with days of protein combined with healthful nonstarchy raw or cooked vegetables until they reach their desirable weight.
• Phase Three: Consolidation
  Dieters stay on this phase for 5 days for every pound lost. At this point the diet allows unlimited protein and vegetables, and other foods (such as cheese and bread) are reintroduced.
• Phase Four: Stabilization
  This is the maintenance portion of the plan, in which followers are allowed to eat whatever they like without regaining weight--provided that they follow 3 unbreakable rules including eating only unlimited lean protein one set day per week.

How to use the DietGrail food database to select foods for the Dukan Diet

This Dukan Diet food database provides the fat, carbohydrate and protein contents of approximately 7,000 food items. A food's mineral and vitamin contents are displayed in charts to allow easy evaluation of its nutrition. You can use these vitamin and mineral charts to choose the most nutrient-dense foods and avoid foods with empty calories.
Use the Protein column to evaluate foods and identify the optimal lean protein foods. Click on any of the column headers to sort foods.
In addition, the calorie pie chart shows the contribution of fat, carb and protein to the food's total calorie. If you wish to choose low-carb foods, you can sort foods by their carb contents, or review the calorie chart and choose those where carb's contribution to total calorie value is lowest.
Foods can be searched by name and sorted by macronutrient contents to help you find the most appropriate foods for your phase.

Popular diets and food databases for weight control

• Dukan Diet by Pierre Dukan
• Eat This, Not That! by David Zinczenko
• Eat to Live by Joel Fuhrman
• Forks over Knives, the Plant-Based Way to Health
• Glycemic Index Diet
• Low Carb Diet
• Paleo Solution Diet by Robb Wolf
• The 17-Day Diet by Mike Moreno
• Sugar: The Bitter Truth by Robert Lustig
• Why We Get Fat by Gary Taubes

Usage Note

• Fat, carbohydrate and protein values in table are in grams and calculated per 100g of food.
• Click on column header to sort foods by name or by fat, carbohydrate or protein content.
• Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).
• The mineral and vitamin charts show the relative contents of minerals and vitamins of each food. The higher the bubble, the higher mineral or vitamin content a food has relative to other foods. The larger the bubble, the greater the mineral or vitamin content relative to the Recommended Daily Allowances.

Foods High in Starch

List of 100 foods highest in starch content. Starch values are in grams per 100 grams of food weight. In the Cruise Phase, Dukan diet advises dieters to use non-starchy foods. The high-starch foods in this list should be avoided.

Foods High in Starch

Starch

Rice, white, long-grain, precooked or instant, enriched, dry

74

Cornmeal, degermed, enriched, yellow

73

Cornmeal, degermed, unenriched, white

73

Cornmeal, degermed, unenriched, yellow

73

Cornmeal, degermed, enriched, white

73

Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES

72

Snacks, pretzels, hard, plain, salted

71

Sorghum flour

71

Potatoes, mashed, dehydrated, flakes without milk, dry form

71

Cereals, corn grits, yellow, regular and quick, enriched, dry

70

Millet flour

70

Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes

69

Rice, white, long-grain, parboiled, unenriched, dry

68

Rice, white, long-grain, parboiled, enriched, dry

68

Cereals, corn grits, white, regular and quick, enriched, dry

68

Wheat flour, white (industrial), 9% protein, bleached, unenriched

68

Wheat flour, white (industrial), 9% protein, bleached, enriched

68

Corn flour, whole-grain, blue (harina de maiz morado)

68

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

67

Crackers, saltines, low salt (includes oyster, soda, soup)

67

Crackers, saltines (includes oyster, soda, soup)

67

Cereals, QUAKER, corn grits, instant, plain, dry

67

Corn flour, masa, enriched, white

66

Corn flour, masa, unenriched, white

66

Corn flour, masa, enriched, yellow

66

Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free

65

USDA Commodity, Bakery, Flour Mix Low-fat

65

Wheat flour, white (industrial), 10% protein, bleached, enriched

64

Wheat flour, white (industrial), 10% protein, bleached, unenriched

64

Foods High in Starch

Starch

Wheat flour, white (industrial), 10% protein, unbleached, enriched

64

Cornmeal, blue (Navajo)

64

Wheat flour, white (industrial), 11.5% protein, bleached, unenriched

63

Wheat flour, white (industrial), 11.5% protein, bleached, enriched

63

Wheat flour, white (industrial), 11.5% protein, unbleached, enriched

63

Macaroni, dry, unenriched

62

Spaghetti, dry, unenriched

62

Spaghetti, dry, enriched

62

Macaroni, dry, enriched

62

Snacks, yucca (cassava) chips, salted

62

Cornmeal, yellow (Navajo)

62

Piki bread, made from blue cornmeal (Hopi)

61

Wheat flour, white (industrial), 13% protein, bleached, enriched

61

Wheat flour, white (industrial), 13% protein, bleached, unenriched

61

Crackers, whole-wheat, reduced fat

61

Snacks, popcorn, unpopped kernels

61

Tortilla chips, yellow, plain, salted

61

Cornmeal, white (Navajo)

60

Cereals ready-to-eat, Ralston Corn Flakes

60

Snacks, GENERAL MILLS, CHEX MIX, traditional flavor

60

Snacks, popcorn, microwave, 94% fat free

60

Bread crumbs, dry, grated, plain

60

Wheat flour, white (industrial), 15% protein, bleached, unenriched

60

Wheat flour, white (industrial), 15% protein, bleached, enriched

60

Snacks, pita chips, salted

59

Cereals ready-to-eat, GENERAL MILLS, KIX

58

Snacks, potato chips, fat-free, made with olestra

58

USDA Commodity, Bakery, Flour Mix

58

Cereals, oats, regular and quick, not fortified, dry

58

Crackers, snack, GOYA CRACKERS

58

Wheat flour, whole-grain

58

Foods High in Starch

Starch

Taco shells, baked

57

Amaranth, uncooked

57

Crackers, whole-wheat

57

Cereals, oats, instant, fortified, plain, dry

57

Pancakes, plain, dry mix, complete (includes buttermilk)

56

Soup, ramen noodle, beef flavor, dry

56

Snacks, tortilla chips, low fat, made with olestra, nacho cheese

56

Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

56

Tostada shells, corn

55

Bread crumbs, dry, grated, seasoned

55

Snacks, tortilla chips, ranch-flavor

55

Snacks, popcorn, air-popped

54

Spelt, uncooked

54

Soup, ramen noodle, any flavor, dry

54

Babyfood, cereal, oatmeal, dry

53

Snacks, tortilla chips, nacho cheese

53

Macaroni and cheese dinner with dry sauce mix, boxed, uncooked

53

Crackers, cheese, regular

53

Kamut, uncooked

52

Quinoa, uncooked

52

Crackers, cream, GAMESA SABROSAS

52

Pie crust, refrigerated, regular, baked

52

Tortilla, blue corn, Sakwavikaviki (Hopi)

52

NABISCO, NABISCO RITZ Crackers

51

Soup, ramen noodle, chicken flavor, dry

51

Crackers, cream, LA MODERNA RIKIS CREAM CRACKERS

51

Crackers, wheat, reduced fat

51

Soup, chicken noodle, dry, mix

51

Snacks, plantain chips, salted

51

Crackers, standard snack-type, regular

50

Snacks, bagel chips, plain

49

Foods High in Starch

Starch

Cereals ready-to-eat, Ralston Enriched Bran flakes

49

Bagels, plain, toasted, enriched, with calcium propionate (includes onion, poppy, sesame)

49

Pie crust, standard-type, frozen, ready-to-bake, enriched, baked

48

Corn, dried (Navajo)

48

Crackers, wheat, regular

48

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

48

Snacks, corn-based, extruded, puffs or twists, cheese-flavor

47

Snacks, potato chips, made from dried potatoes, fat-free, made with olestra

46

Corn, white, steamed (Navajo)

46

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