I. Attack Phase (Pure Proteins "PP)

The Dukan Diet starts with a short, sharp 'attack' phase where you eat nothing but protein - just meat, fish, eggs and no-fat dairy products. You can spend just one day here - or as many as ten days if you have a lot of weight to lose - and many people can expect to lose as much as 7lb in five days. 
If you want to loose more than 22 lbs in total : you need to do a 8 to 10 days attack phase. (10 days is a maximum)
If you want to loose less than 11 lbs in total : you need to do a 2 to 4 days attack phase. ( 2 days is a minimum)
So first you need to know how much to lose:
 To work out your optimum weight loss and calculate a personalised time line for your journey through the Dukan Diet, log on to www. dukandiet.co.uk that allows you to find your true weight by a serie of questions about your age, previous diet, pregnancies, bones...
During this phase, eat freely any foods on the following list - eat as much as you want, whenever you want. You must adhere to this plan strictly. 


Anything NOT on the list is forbidden ... for now:
1 Lean beef and veal or rabbit, not pork or lamb (trim all fat and avoid ribs as too fatty). Eat meat grilled, roasted or boiled and without using butter, oil or cream (not even low-fat versions).
You could also 'dry fry' it - rub the surface of a frying pan with a few drops of oil on kitchen paper. Lean minced beef can be prepared as burgers or meatballs (mixed with an egg, spices, capers or gherkins) or enjoy frozen beefburgers (if less than 5 to 10 per cent fat).
2 All chicken and turkey (not goose or farmed duck) but remove skin before eating and avoid the outside part of the wings (too fatty).
3 Ham if low-fat and lean, also cut rind off. Avoid deli, cured, and smoked hams (too fatty).
4 Beef, veal or chicken liver.
5 All fish white or oily, fresh, frozen, dried, smoked or canned (but not in oil or in any sauce containing fat), even crab sticks. ( but beware of the glucid rate in some cheap brand of crab sticks)
6 All crustaceans and shellfish.
7 Up to two eggs a day. Stick to 3 to 4 yolks per week if you have high cholesterol, but the white can be eaten without restriction. 

8 Non-fat dairy products such as 0% yoghurt, fromage frais, quark, cottage cheese, and skimmed milk. Natural ( plain) and flavoured yoghurts (coconut, vanilla, lemon) are allowed without restriction, but non-fat fruit yoghurts (containing fruit puree) are forbidden. Always take a close look at the labels since sugar is everywhere especially in the US.
My favorite are : Fage 0% grec yoghurt and, 

 Chobani :

But beware of  this kind  of yogurts :

Why ? Because fat free ? yes ! But sugar free ? no ! It is full of sugar and far from being a diet product.

The best it to take the plain one and then add yoursefl some vanilla flavor and sweetener.

9 Sweeteners (Canderel, Silverspoon Sweetener) (you have to choose Aspartam based sweeteners because Xylitol, Sorbital, Dextrose, Sucharrin,Maltrodextrose are suggars !
The best is Stevia (a natural sweetener available from health food stores, you can find it in Whole Food or Fresh Grocer under the name Truvia , it is made out of stevia and erythritol both non-cancer natural sweeteners !)

10 Vinegar, spices, herbs, garlic, onion, gherkins, pickled onions (as condiments, but not in large quantities), lemon juice (A little on food like fish, but not to drink), mustard and salt (in moderation), sugar-free natural ketchup in moderation, sugar-free chewing gum aspartam based only, soy-sauce (no suggar in it and you 'd better take the low-salt version)