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Wednesday 27 March 2013

Tiramisu Dukan

Sunt multe retete de tiramisu Dukan, dar pentru mine, aceasta este cea mai buna.
Am gasit-o pe situl http://www.retete-dukan.ro/tiramisu-dukan/, dar am modificat-o putin.

Ingrediente:

Blat:
- 4 albușuri
- 1 galbenuș
- 3 linguri de amidon
- 3 linguri tărâțe de ovăz
- 2 linguri tărâțe grâu
- îndulcitor praf pentru gătit (după gust)
- 1 lingurita prag de copt
- 3 linguri lapte praf degresat
Cremă de vanilie:
-3 gălbenușuri
- 375 ml lapte degresat
- 2 linguri amidon
- îndulcitor după gust
- 250 gr quark
- 2-3 fiole esență de vanilie
-  3 foi gelatină
Sirop:
-150 ml cafea
- 1 lingură îndulcitor
- 1 fiolă esență de rom
Preparare:
Blat:
Batem albușurile spumă cu mixerul. Adăugăm gălbenușul și mai mixam puțin. Adăugați pe rând amidonul, tărâțele, îndulcitorul, laptele praf și praful de copt și amestecați compoziția, de sus în jos încet, cu o spatula sau lingura de lemn.
Turnați această compoziție într-o tavă de chec de preferat și introduceti-o în cuptorul încins la 180 grade pentru 35-40 minute sau pana se coace. Când este gata îl scoateți la răcit și după 10 minute îl scoateți și din tavă. Daca  puneti compozitia in tav ade chec, blatul trebuie taiat felii de cca 1 cm.
Budinca de vanilie:
Într-un vas punem amidonul, îndulcitorul și esența de vanilie și turnăm circa trei sferuri din lapte. Amestecăm bine să nu se facă cocoloașe și adăugăm și gălbenușurile. Punem vasul pe foc mic și amestecăm în continuu ca să nu se prindă. Când s-a îngroșat o luăm de pe foc și o lăsăm la răcit cu o folie de plastic pusă peste vas ca sa nu facă scoarță.
După ce s-a răcit crema de vanilie puneți gelatina la hidratat în apă la temperatura camerei. Până se hidratează mixăm crema de vanilie cu quarkul. Laptele rămas îl încălzim puțin și  topim gelatina hidratată în el. Apoi îl adăugăm peste amestecul de cremă de vanilie și quark.
Daca nu doriti sa folositi gelatina, faceti crema mai groasa.
Siropul:
Amestecam cafeaua cu îndulcitorul și esența de rom.
Asamblare:
În tava în care l-am copt punem o folie de aluminiu (ca în poză) și punem prima foaie pe care o însiropăm bine de tot cu siropul, apoi turnăm crema de vanilie. Mai adăugăm altă foaie, o însiropăm, apoi iar cremă de vanilie. Ultima foaie trebuie și ea însiropată și acoperită cu un strat de cremă.
Dam tava la rece pt cateva ore.













Saturday 23 March 2013

Tolerated Foods List

Lista cu Alimente Tolerate 

Chiar daca in carte nu sunt specificate, Dr Dukan include in dieta cateva alimente tolerate.
Sunt numite 'alimente tolerate' pentru ca nu pot fi consumate la discretie, si sunt permise doar ocazional. Ele trebuiesc consumat cu grija deoarece contin mult mai multe calorii decat alimentele permise.

  • 1 lingurita de ulei de masline /zi
  • 1lingura de faina/amidon de porumb
  • 100 gr de Rubarb/zi in zilele Atac si nelimitat in PV
  • 1 lingura de ketchup 
  • 1 lingura de pudra de budinca facuata cu lapte degresat si indulcitor
  • 2 lingurite de cacao care sa nu contina mai mult de 20% de grasime si fara zahar adaugat
  • 30 de cascaval / branza slaba (maxim 7% grasime)
  • iaurt degresat cu fructe maxim 200 gr/zi
  • lapte de soya maxim 150 ml/zi
  • iaurt simplu de soia
  • 1 lingura de sos de soia, degresat si redus in sare de preferinta
  • cremvusti de pui maxim 100 gr/zi
  • 1 lingura de tarata de grau /zi
  • 3 linguri de vin sec /zi
  • 1 lingura/30gr de smatana cu 3% grasime



The Stabilization Phase


Your hard work is now truly rewarded, and you can now go back to eating what you want for 6 days out of 7, but you have to keep the Consolidation foods as your safety base and platform.
Hold on to everything you have learned and the good habits you have acquired while completing the whole Dukan Diet program.
Keep one day (same day every week) of Pure Proteins, for the rest of your life.
Take 3 tablespoons of oat bran every day for the rest of your life.
Keep exersizing, and as Dr Dukan says 'Live your life as if elevators and escalators did not exist'
If you neglect any of these, you will put your
weight manage

The Consolidation Phase

After you have reached your 'true weight' or the weight that you want you should continue with a transition diet, in order to bury those kilos for good.
The length of this phase is calculated according to how much weight you have lost, based on 10 days for every 1 kilo you have lost.
Example: For 10 kilos lost you need to be on the transition diet for (10X10) = 100 days.
In order to consolidate your weight you need to fallow the transition diet strictly. DO NOT BRUSH OFF the transition diet, otherwise your hard work will be in vain, and you will start adding back kilos.


You are allowed the following foods:

  • All the protein foods from the Attack diet and the vegetables from the Cruise diet.
  • 1 serving of fresh fruit per day, except bananas, grapes, cherries, dried fruits, and nuts (walnuts, peanuts, almonds, pistachios, macadamias, and cashews).
  • 2 slices of 100% whole grain bread per day
  • 1½ ounces (40 grams) of cheese per day
  • 2 servings of starchy foods per week, but no more than 225 gr per portion. In the first half of your consolidation phase, you are allowed 1 serving of starchy foods per week and in the second, 2 servings per week. Starchy foods refer to potatoes, foods made from flour, such as breads, pasta, couscous, bulgur wheat, and wheat berries, polenta, quinoa, and millet as well as cereals such as rice and corn. Please do try and use the ones made of durum or whole grain varieties. 
Rice and potatoes are also allowed, but, can only be eaten occasionally.
  • Lamb, roast pork, and ham (lean cuts), once or twice a week
  • 2 celebration meals per week (you are free to choose any foods). Everything is allowed, but only one of each: 1 starter, 1 main dish, 1 dessert, and allowed, but only one of each: 1 starter, 1 main dish, 1 dessert, and 1 glass of win, but all in a reasonable quantity but only once. Be careful to space out your celebration meals to give your body time to recover in between. 
Many of you who have got this far will have become so used to eating in a new way that you will hesitate to let go and enjoy a celebration meal. You should understand, though, that these meals too have been carefully planned. Moreover, these celebration meals are not simply suggestions, they are instructions you must follow to the letter.The Dukan Diet is a comprehensive program, and you cannot pick and choose from its different component parts without reducing its effectiveness.
  • YOU MUST HAVE 1 day of pure proteins (the Attack diet) per week, on the same day every week and without fail.  If for some reason you cannot keep to your pure protein day on your chosen day one week, do it the previous day or the next day, and the following week go back to your chosen day. But do not slip into the habit of breaking the rhythm this way.
  • 2 table spoons of oat bran per day

The Cruise Phase



The Alternating Protein Diet—Protein + Vegetables
 
This phase actually consists of two alternating diets: one day, the protein + vegetable diet and then the next day, the pure protein diet, and so on until you reach your target weight.
Everything that was allowed in the pure protein diet is still allowed, with the same freedom of quantity, time of day, and combinations. Just do not make the mistake of eating only vegetables and no proteins.
 
Vegetables You Can Eat:
From now on, as well as protein-rich foods, you are allowed all cooked or raw vegetables and, here again, without restriction regarding quantity, time of day, or combination.
You can eat tomatoes, cucumbers, radishes, spinach, asparagus, leeks, string beans (pastai/teci), cabbage, mushrooms, celery, fennel, Swiss chard (foi de sfecla), eggplant (vinete), zucchini (dovlecel verde), summer squash, peppers, and all salad greens, chicory (andive). You can even include carrots, beets (sfecla), and artichokes (anghinare), provided you do not eat them at every meal. These three vegetables contain a little more sugar than the others allowed in the alternating protein diet, but you can eat them liberally while you’re losing weight at a normal rate. However, if your weight loss slows or you reach a plateau, reduce or eliminate their consumption until your weight loss resumes your weight loss resumes.
Throughout this Cruise phase, you will alternate periods of proteins with vegetables with periods without any vegetables until you reach your desired weight.
 
Vegetables You Cannot Eat:
Potatoes, corn, fresh or dried peas, beans, lentils and avocado.
Rice, quinoa, barley, wheat berries, millet, and other grains are not allowed.
 
You can eat these vegetables raw or cooked.
Dressings may appear harmless, but they are a major problem for weight loss diets.
Instead you can use this basic vinaigrette:
Basic Vinaigrette 1
This easy, flavorful vinaigrette uses a tiny amount of oil.
1 tablespoon mustard (Dijon or, even better, French wholegrain
mustard)
5 tablespoons balsamic vinegar
1 teaspoon vegetable oil
Salt and freshly ground black pepper to taste
Optional:
1 large garlic clove
7 or 8 basil leaves
Take a clean, empty jar and add the mustard, balsamic vinegar, vegetable oil, salt, and freshly ground black pepper. If you like garlic, add a large clove to marinate in the bottom of the jar, together with 7 or 8 basil leaves. Cover the jar and shake vigorously to mix the dressing before serving.
Variation:
If you do not like balsamic vinegar, you can select another one. Just use a little less: 4 tablespoons for wine, sherry, or raspberry vinegar; 3 tablespoons for champagne vinegar.
 
Yogurt Dressing
This dressing, made with nonfat yogurt, makes an easy savory sauce.
170  to 226 grams nonfat plain yogurt
1 tablespoon mustard (Dijon, if possible)
Dash of vinegar
Salt, pepper, and herbs to taste
Beat the yogurt and mustard together until it has the consistency of mayonnaise. Add the vinegar, salt, pepper, and herbs.
 
How Many Vegetables Are You Allowed?
In principle, quantity is not limited. But it is wise not to go beyond common sense simply to take advantage of the fact that you are not restricted. I know patients who eat huge mixed salads without even feeling hungry, chomping through their meal as if they had a mouth full of chewing gum. Eat until you no longer feel hungry, but do not keep going. This does not alter the rule that quantities are unrestricted, which is at the heart of my program. Whatever quantity you eat, you will still lose weight, but at a Whatever quantity you eat, you will still lose weight, but at a slower and less encouraging rate.
Very often, weight loss is spectacular during the first phase and then, when vegetables are introduced, the scales seem to get stuck and do not go down, or may even show a slight increase in pounds. Do not worry—you are not slipping backward.
So what is happening?
During the Attack phase, eating only proteins has a powerful diuretic efect. Reserve fat is lost, as well as a large quantity of water that had been stagnating in the body for a long time. This combination of eliminated water and fat explains why your scales show an impressive loss.
But when vegetables are added to proteins, water is retained once more, which explains the weight plateau. The real weight loss continues, but it is being camouflaged by the return of water. Be patient, and as soon as the pure protein days return, the loss of water weight will start again, and you will see how many pounds you have really lost.
It is always going to be the pure protein days that get the machine moving and that are responsible for the diet’s overall effectiveness. So do not be surprised to see your weight go down at regular intervals. The weight loss levels out during the vegetable days and then drops down to another level during the pure protein days, and so on.
 
Some Additions for the Cruise Phase:

Oat Bran
During the Cruise phase, the amount of oat bran you should eat is increased from the 1½ tablespoons per day of the Attack phase to 2 tablespoons per day, prepared in the same way as for the Attack phase.
 
Exercise
Similarly, the recommended exercise is increased from the 20- minute walk of the Attack phase to a 30-minute walk in the Cruise phase. If you are on a stagnation plateau, increase this to a 60- minute walk for 4 days, just until you break through this plateau.
 
How Long Should the Alternating Protein Diet Last?
The Cruise phase is the key time in the weight loss period, the one which will take you to your goal, your True Weight. If you have over 40 pounds to lose, and if there are no other particular difficulties involved, you might hope to shed that weight over 20 weeks of the alternating protein diet—that is, in a little under 5 months.

Dukan Diet Atack Phase Summary

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.