Attack Phase
Category 1: Lean Meats
By
lean meat, I mean beef, veal, lean pork, and game.(vanat)
- Beef: All roasts or grilled beef are allowed—namely, steaks, tenderloin,
sirloin, and roast beef; you must carefully avoid all types of ribs as they are
too fatty.
- Veal: Recommended are veal cutlets and roast veal; veal chops are
allowed as long as you trim all the fat.
- Buffalo(bivoli) and venison(caprioara) are permitted.
- Pork: Lean cuts are permitted, such as tenderloin, loin roast, or
well-trimmed center-cut chops.
Lamb is not allowed in the Attack phase.
You can prepare all these meats as you like but without using any
butter, oil, or cream, not even low-fat versions. However, if using a nonstick
pan, you can rub the surface with a few drops of oil on a piece of paper
towel to keep the flavor of the cooked meat without additional fat. I recommend
that you grill your meat, but these meats can also be roasted in the oven,
cooked on a rotisserie, or even boiled.
But
do remember that the longer the meat is cooked, the less fat there is, which
comes closest to the Dukan Diet’s ideal of pure protein.
-
You can also use lean ground meat prepared as burgers or as meatballs
mixed with an egg, spices, capers, or pickles, and grilled or cooked in the
oven. Raw meat is allowed. Frozen beef burgers are allowed, but make sure that
the fat content does not exceed 10 percent—15 percent is too rich for the
Attack phase.
Category 2: Organ
Meats
Only:
- Liver (beef, veal, or poultry=pasari). Liver is rich in vitamins, which
is very useful during a diet. Unfortunately, liver is also high in cholesterol,
so it should be avoided if you have any cardiovascular problems.
- Kidneys,
- Tongue are allowed.
Category 3: Fish
There is no restriction or limitation with this family of foods.
All fish are allowed: lean or fat; white or oily; fresh, frozen, dried, or
smoked; or canned (but not in oil or sauce containing fat).
All fatty fish and oily fish are allowed, such as sardines,
mackerel, bluefish, tuna, and salmon.
All white and lean fish are also allowed, such as sole, halibut, cod, sea bass,
mahi-mahi, tilapia, orange roughy, catfish, perch, skate, trout, flounder,
and monkfish, as well as many other lesser-known varieties. Smoked fish is
permitted, too. Smoked salmon, although greasy looking, is less fatty than a 90
percent fat-free steak. The same goes for smoked trout, tuna, eel, and haddock.
Canned fish, very handy for quick meals or picnics, is allowed if
it is in brine or water, such as tuna, salmon, mackerel, or sardines. Canned
sardines in tomato sauce are also permitted.
Always cook your fish without oil or butter, but moisten it with lemon
juice or a little soy sauce, and sprinkle with herbs and spices. Enjoy it
baked, poached, or steamed.
Category 4: Shellfish
Here I include crustaceans and all shell fish: shrimp, cray fish,
crab, lobster, scallops, oysters, clams, and mussels, as well as squid and
octopus. Keep these in mind and use them to add a festive touch to your menu
and make it interesting and varied. They are also very filling and satisfying.
Category 5: Poultry (pasari)
All poultry is allowed except birds with flat bills, wild birds
are also allowed such as farm-reared goose and duck, provided you do not eat
the skin. You can leave the skin on when cooking and remove it on your plate at
the last moment so that the meat does not dry out.
Everything is allowed except the outside part of the wings, which
is too fatty and cannot be separated from the skin.
Category 6:
- Low-Fat Ham
- Smoked Turkey and Chicken,
- Dried Beef
The fat content between 2 and 4 percent.
Category 7: Eggs
Eggs can be eaten hard-boiled, soft-boiled, poached, or in an
omelet, but always without any butter or oil. Egg substitutes, fresh,
frozen, or powdered, can be an alternative to eggs if you want to cut your
intake of fat and cholesterol, which are concentrated in the egg’s yolk. These
products, like Eggbeaters, or Better’n Eggs, contain 99 percent egg whites.
To make your eggs more sophisticated and less monotonous, you can
add shrimp or even some shredded crab. Try omelets with chopped onion or a few
asparagus tips just for the favor, ham, and spices. In a diet in which
quantities are not restricted, eggs can be problematic because the yolks are
high in cholesterol. Anyone with a high cholesterol level should consume no
more than 3 or 4 egg yolks a week. But egg whites, a pure protein par
excellence, can be eaten without restriction. You can make omelets using just
one yolk for every two whites.
Category 8: Vegetable Proteins
- Tofu:
*Silken tofu has the consistency of flan or yogurt. It is
useful in making dessert and pastry recipes and quiches based on oat bran
galettes. It is also an interesting alternative in the preparation of sauces to
replace mayonnaise, yogurt, or sour cream. Its consistency means that it can be
whipped to act as a cream substitute.
*Firm (or extra firm) tofu has the consistency of semisoft cheese.
It can be used in various forms: crumbled, grated, in small chunks, or as a
purée for all kinds of main dishes, starters, and desserts. It is naturally
tasteless but soaks up all the flavors of the foods surrounding it. It combines
very well with chives, soy sauce, and mild spices.
Tofu benefits enormously from being marinated in the sauce of your
choice for a few hours before cooking. To allow it to better soak up the flavor
of the marinade, be sure to remove all its water by pressing it between two
plates using a weight. Firm tofu is stored like mozzarella, refrigerated in
water that should be changed every 2 days, for not more than 10 days.
Tofu holds a favored position in the Dukan Diet.
You can find tofu dumplings, vegetarian sausages, stir fries, and
ravioli made using tofu, all of very high quality and great flavor, but they
have to be less than 8 % fat.
- Seitan = “vegetable meat”
On a nutritional level, seitan is a food extremely rich in protein
(25 percent) and low in calories (110 calories per 100 grams). It also contains
very few carbohydrates, almost no fat, and no cholesterol. Use seitan by the
date on the package; it can also be frozen for longer storage. To cook seitan,
pan-frying it gently in a covered nonstick pan over low heat will make it
become more tender. Quick-frying it will make it hard. To maintain the best
consistency and flavor, avoid using slices that are too thick. Think about
marinating the slices in a mix of soy sauce and herbs, spices, and oil before
adding it to the pan.
Category 9: Nonfat Dairy Products
Nonfat milk, nonfat yogurt, nonfat sour
cream, nonfat cream cheese, and nonfat cottage cheese were developed
to make losing weight easier. Just as the transformation of milk into cheese is
responsible for the elimination of lactose, the only sugar found in milk, these
fat-free dairy products contain practically nothing but protein, which is why
they are so useful when we are looking for pure proteins during the Attack
phase.
Natural and flavored (e.g. coconut, vanilla, lemon) yogurts
are allowed without any restriction.
Nonfat fruit yogurts are allowed, but no more than 8 ounces per day. However,
if you want a lightning-fast start to your Attack phase diet, you are better
off avoiding them altogether and even more so if you have hit a weight plateau.
Category 10: 1½ Quarts of Water per
Day
Category 11: 1½
Tablespoons of Oat Bran
On
average, oat bran can absorb up to twenty-five times its volume of water. This
means that as soon as it reaches the stomach, it swells and takes up enough
space to very quickly make you feel full. It is also extremely high in soluble
fiber and can reduce the absorption of dietary fat. Because oat bran makes you
feel full and pushes food through your system more quickly, it is a precious
ally in my battle against the weight problem epidemic.
Extras:
-
Sugar is not allowed, but aspartame and Splenda
are perfectly acceptable and can be used without restriction.
Vinegar,
spices, herbs, thyme, garlic, parsley, onion, and shallots are not only allowed
but highly recommended. Using them brings out the flavor of foods and heightens
their sensory value. These oral sensations trigger our nervous system, which is
responsible for whether we feel full or not, contributing to our feeling of
being satisfied. To be clear, I am saying quite simply that spices are not just
taste enhancers, which in itself is no small achievement, but that they are
foods that encourage weight loss. What certain spices such as vanilla or
cinnamon do is ofer their warm and reassuring taste in exchange for sugary
flavors. Others such as coriander, curry powder, and cloves can cut down the
need for salt.
-
Pickles (made without sugar), as well as pickled
onions, are allowed, as long as they are condiments. If eaten in too large a
quantity, they become a vegetable and outside the Attack phase’s pure protein
requirement.
-
Lemons can be used to flavor fish or seafood but
cannot be consumed as lemon juice or lemonade.
-
Mustard and Salt are acceptable but must be
used in moderation. There are salt-free mustards and low-sodium diet salts if
you want to use them liberally.
-
Ordinary Ketchup is not allowed because it is both very salty and very
sweet, but there are sugar-free natural ketchups that can be used in moderation
and high-quality tomato purées and pastes that turn into a real treat with just
a little flavoring and spicing up—without any of that sweet aftertaste that
does not go well with meats.
-
Sugar-free chewing gum is extremely useful in the fight against weight
problems and especially so during the first two weight loss phases, the Attack
and Cruise phases.
-
All Oil is forbidden, except in the smallest quantities for
greasing a frying pan. Even though olive oil justifiably has a reputation for
protecting the heart and arteries, it is still oil, and pure fats have no place
in a pure protein diet.
Apart
from the allowable extras listed here and the food categories just described,
you may eat nothing else. All other foods and drinks—anything that is not
explicitly mentioned on this list—are forbidden during the Attack diet’s
relatively brief kick-start
period.
Concentrate
on what you are allowed to eat and forget the rest.
Make
sure you get enough variety and pick ingredients for your meals in any order
you want so as to keep things interesting. And do not ever forget that all the
foods allowed and on this list are for you, really and truly for you.
General
Advice
-
Eat As Often As You Like
-
Do not forget that the secret of this diet is to eat a lot and to eat before
hunger strikes so that you avoid succumbing to a tempting food not on the list.
-
Never Skip Meals
-
Drink Whenever You Eat
-
Do Not Run Out of the Foods You Need for Your Diet
-
Before You Eat Something, Check Whether It Is on the List
- Breakfast is an important meal in our pure protein diet. Coffee
or tea, sweetened with aspartame or Splenda if you like, with or without nonfat
milk, and enjoyed with a nonfat yogurt, boiled egg, a slice of turkey, or light
ham is much better nutritionally than a pastry or chocolate-favored cereal, and
it is also more satisfying and stimulating.
Breakfast is the perfect time to cook your oat bran galette. If you are in
too much of a hurry to make the galette, you can eat the oat bran as a hot
cereal by mixing 1 tablespoonful of oat bran with some hot nonfat milk
sweetened with aspartame or Splenda, or mix it with yogurt to give it a thicker
texture.
Take care! During this Attack phase, you must not exceed the daily
dose of 1½ tablespoons of oat bran so as not to disrupt the specific action of
the proteins.Attack Phase
Category 1: Lean Meats
By
lean meat, I mean beef, veal, lean pork, and game.(vanat)
- Beef: All roasts or grilled beef are allowed—namely, steaks, tenderloin,
sirloin, and roast beef; you must carefully avoid all types of ribs as they are
too fatty.
- Veal: Recommended are veal cutlets and roast veal; veal chops are
allowed as long as you trim all the fat.
- Buffalo(bivoli) and venison(caprioara) are permitted.
- Pork: Lean cuts are permitted, such as tenderloin, loin roast, or
well-trimmed center-cut chops.
Lamb is not allowed in the Attack phase.
You can prepare all these meats as you like but without using any
butter, oil, or cream, not even low-fat versions. However, if using a nonstick
pan, you can rub the surface with a few drops of oil on a piece of paper
towel to keep the flavor of the cooked meat without additional fat. I recommend
that you grill your meat, but these meats can also be roasted in the oven,
cooked on a rotisserie, or even boiled.
But
do remember that the longer the meat is cooked, the less fat there is, which
comes closest to the Dukan Diet’s ideal of pure protein.
-
You can also use lean ground meat prepared as burgers or as meatballs
mixed with an egg, spices, capers, or pickles, and grilled or cooked in the
oven. Raw meat is allowed. Frozen beef burgers are allowed, but make sure that
the fat content does not exceed 10 percent—15 percent is too rich for the
Attack phase.
Category 2: Organ
Meats
Only:
- Liver (beef, veal, or poultry=pasari). Liver is rich in vitamins, which
is very useful during a diet. Unfortunately, liver is also high in cholesterol,
so it should be avoided if you have any cardiovascular problems.
- Kidneys,
- Tongue are allowed.
Category 3: Fish
There is no restriction or limitation with this family of foods.
All fish are allowed: lean or fat; white or oily; fresh, frozen, dried, or
smoked; or canned (but not in oil or sauce containing fat).
All fatty fish and oily fish are allowed, such as sardines,
mackerel, bluefish, tuna, and salmon.
All white and lean fish are also allowed, such as sole, halibut, cod, sea bass,
mahi-mahi, tilapia, orange roughy, catfish, perch, skate, trout, flounder,
and monkfish, as well as many other lesser-known varieties. Smoked fish is
permitted, too. Smoked salmon, although greasy looking, is less fatty than a 90
percent fat-free steak. The same goes for smoked trout, tuna, eel, and haddock.
Canned fish, very handy for quick meals or picnics, is allowed if
it is in brine or water, such as tuna, salmon, mackerel, or sardines. Canned
sardines in tomato sauce are also permitted.
Always cook your fish without oil or butter, but moisten it with lemon
juice or a little soy sauce, and sprinkle with herbs and spices. Enjoy it
baked, poached, or steamed.
Category 4: Shellfish
Here I include crustaceans and all shell fish: shrimp, cray fish,
crab, lobster, scallops, oysters, clams, and mussels, as well as squid and
octopus. Keep these in mind and use them to add a festive touch to your menu
and make it interesting and varied. They are also very filling and satisfying.
Category 5: Poultry (pasari)
All poultry is allowed except birds with flat bills, wild birds
are also allowed such as farm-reared goose and duck, provided you do not eat
the skin. You can leave the skin on when cooking and remove it on your plate at
the last moment so that the meat does not dry out.
Everything is allowed except the outside part of the wings, which
is too fatty and cannot be separated from the skin.
Category 6:
- Low-Fat Ham
- Smoked Turkey and Chicken,
- Dried Beef
The fat content between 2 and 4 percent.
Category 7: Eggs
Eggs can be eaten hard-boiled, soft-boiled, poached, or in an
omelet, but always without any butter or oil. Egg substitutes, fresh,
frozen, or powdered, can be an alternative to eggs if you want to cut your
intake of fat and cholesterol, which are concentrated in the egg’s yolk. These
products, like Eggbeaters, or Better’n Eggs, contain 99 percent egg whites.
To make your eggs more sophisticated and less monotonous, you can
add shrimp or even some shredded crab. Try omelets with chopped onion or a few
asparagus tips just for the favor, ham, and spices. In a diet in which
quantities are not restricted, eggs can be problematic because the yolks are
high in cholesterol. Anyone with a high cholesterol level should consume no
more than 3 or 4 egg yolks a week. But egg whites, a pure protein par
excellence, can be eaten without restriction. You can make omelets using just
one yolk for every two whites.
Category 8: Vegetable Proteins
- Tofu:
*Silken tofu has the consistency of flan or yogurt. It is
useful in making dessert and pastry recipes and quiches based on oat bran
galettes. It is also an interesting alternative in the preparation of sauces to
replace mayonnaise, yogurt, or sour cream. Its consistency means that it can be
whipped to act as a cream substitute.
*Firm (or extra firm) tofu has the consistency of semisoft cheese.
It can be used in various forms: crumbled, grated, in small chunks, or as a
purée for all kinds of main dishes, starters, and desserts. It is naturally
tasteless but soaks up all the flavors of the foods surrounding it. It combines
very well with chives, soy sauce, and mild spices.
Tofu benefits enormously from being marinated in the sauce of your
choice for a few hours before cooking. To allow it to better soak up the flavor
of the marinade, be sure to remove all its water by pressing it between two
plates using a weight. Firm tofu is stored like mozzarella, refrigerated in
water that should be changed every 2 days, for not more than 10 days.
Tofu holds a favored position in the Dukan Diet.
You can find tofu dumplings, vegetarian sausages, stir fries, and
ravioli made using tofu, all of very high quality and great flavor, but they
have to be less than 8 % fat.
- Seitan = “vegetable meat”
On a nutritional level, seitan is a food extremely rich in protein
(25 percent) and low in calories (110 calories per 100 grams). It also contains
very few carbohydrates, almost no fat, and no cholesterol. Use seitan by the
date on the package; it can also be frozen for longer storage. To cook seitan,
pan-frying it gently in a covered nonstick pan over low heat will make it
become more tender. Quick-frying it will make it hard. To maintain the best
consistency and flavor, avoid using slices that are too thick. Think about
marinating the slices in a mix of soy sauce and herbs, spices, and oil before
adding it to the pan.
Category 9: Nonfat Dairy Products
Nonfat milk, nonfat yogurt, nonfat sour
cream, nonfat cream cheese, and nonfat cottage cheese were developed
to make losing weight easier. Just as the transformation of milk into cheese is
responsible for the elimination of lactose, the only sugar found in milk, these
fat-free dairy products contain practically nothing but protein, which is why
they are so useful when we are looking for pure proteins during the Attack
phase.
Natural and flavored (e.g. coconut, vanilla, lemon) yogurts
are allowed without any restriction.
Nonfat fruit yogurts are allowed, but no more than 8 ounces per day. However,
if you want a lightning-fast start to your Attack phase diet, you are better
off avoiding them altogether and even more so if you have hit a weight plateau.
Category 10: 1½ Quarts of Water per
Day
Category 11: 1½
Tablespoons of Oat Bran
On
average, oat bran can absorb up to twenty-five times its volume of water. This
means that as soon as it reaches the stomach, it swells and takes up enough
space to very quickly make you feel full. It is also extremely high in soluble
fiber and can reduce the absorption of dietary fat. Because oat bran makes you
feel full and pushes food through your system more quickly, it is a precious
ally in my battle against the weight problem epidemic.
Extras:
-
Sugar is not allowed, but aspartame and Splenda
are perfectly acceptable and can be used without restriction.
Vinegar,
spices, herbs, thyme, garlic, parsley, onion, and shallots are not only allowed
but highly recommended. Using them brings out the flavor of foods and heightens
their sensory value. These oral sensations trigger our nervous system, which is
responsible for whether we feel full or not, contributing to our feeling of
being satisfied. To be clear, I am saying quite simply that spices are not just
taste enhancers, which in itself is no small achievement, but that they are
foods that encourage weight loss. What certain spices such as vanilla or
cinnamon do is ofer their warm and reassuring taste in exchange for sugary
flavors. Others such as coriander, curry powder, and cloves can cut down the
need for salt.
-
Pickles (made without sugar), as well as pickled
onions, are allowed, as long as they are condiments. If eaten in too large a
quantity, they become a vegetable and outside the Attack phase’s pure protein
requirement.
-
Lemons can be used to flavor fish or seafood but
cannot be consumed as lemon juice or lemonade.
-
Mustard and Salt are acceptable but must be
used in moderation. There are salt-free mustards and low-sodium diet salts if
you want to use them liberally.
-
Ordinary Ketchup is not allowed because it is both very salty and very
sweet, but there are sugar-free natural ketchups that can be used in moderation
and high-quality tomato purées and pastes that turn into a real treat with just
a little flavoring and spicing up—without any of that sweet aftertaste that
does not go well with meats.
-
Sugar-free chewing gum is extremely useful in the fight against weight
problems and especially so during the first two weight loss phases, the Attack
and Cruise phases.
-
All Oil is forbidden, except in the smallest quantities for
greasing a frying pan. Even though olive oil justifiably has a reputation for
protecting the heart and arteries, it is still oil, and pure fats have no place
in a pure protein diet.
Apart
from the allowable extras listed here and the food categories just described,
you may eat nothing else. All other foods and drinks—anything that is not
explicitly mentioned on this list—are forbidden during the Attack diet’s
relatively brief kick-start
period.
Concentrate
on what you are allowed to eat and forget the rest.
Make
sure you get enough variety and pick ingredients for your meals in any order
you want so as to keep things interesting. And do not ever forget that all the
foods allowed and on this list are for you, really and truly for you.
General
Advice
-
Eat As Often As You Like
-
Do not forget that the secret of this diet is to eat a lot and to eat before
hunger strikes so that you avoid succumbing to a tempting food not on the list.
-
Never Skip Meals
-
Drink Whenever You Eat
-
Do Not Run Out of the Foods You Need for Your Diet
-
Before You Eat Something, Check Whether It Is on the List
- Breakfast is an important meal in our pure protein diet. Coffee
or tea, sweetened with aspartame or Splenda if you like, with or without nonfat
milk, and enjoyed with a nonfat yogurt, boiled egg, a slice of turkey, or light
ham is much better nutritionally than a pastry or chocolate-favored cereal, and
it is also more satisfying and stimulating.
Breakfast is the perfect time to cook your oat bran galette. If you are in
too much of a hurry to make the galette, you can eat the oat bran as a hot
cereal by mixing 1 tablespoonful of oat bran with some hot nonfat milk
sweetened with aspartame or Splenda, or mix it with yogurt to give it a thicker
texture.
Take care! During this Attack phase, you must not exceed the daily
dose of 1½ tablespoons of oat bran so as not to disrupt the specific action of
the proteins.
