game.
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 and venison 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. How well done or not you like your meat is up to you. 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 (if you are completely confident of the source), tartare or carpaccio style, but it must be prepared without oil. 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. You would do better to grind some lean meat yourself in your food processor, or cook the burger until most of the fat runs off.
I will remind you again that you can eat as much as you want.
Category 2: Organ Meats
Only liver (beef, veal, or poultry), kidneys, and tongue are allowed. 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.
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.
Finally, you are allowed to have surimi. Originally from Japan, these imitation crab sticks are made with very lean white-fleshed fish that has been pulverized and flavored with crab sauce and a little sugar. Many of my readers have an unfavorable opinion of this product. It is true that it is a processed food, but having researched into how it is produced, I have seen that it is of high nutritional quality, prepared from small white-fleshed fish on factory ships on the open sea. Others have pointed out to me that the labels mention carbohydrates. This is true but does not rule the product out, as the carbohydrates are starch that can be tolerated because of surimi’s other qualities. The fat content is in fact very low.
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 shellfish: shrimp, crayfish, 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 yourmenu and
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 and venison 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. How well done or not you like your meat is up to you. 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 (if you are completely confident of the source), tartare or carpaccio style, but it must be prepared without oil. 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. You would do better to grind some lean meat yourself in your food processor, or cook the burger until most of the fat runs off.
I will remind you again that you can eat as much as you want.
Category 2: Organ Meats
Only liver (beef, veal, or poultry), kidneys, and tongue are allowed. 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.
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.
Finally, you are allowed to have surimi. Originally from Japan, these imitation crab sticks are made with very lean white-fleshed fish that has been pulverized and flavored with crab sauce and a little sugar. Many of my readers have an unfavorable opinion of this product. It is true that it is a processed food, but having researched into how it is produced, I have seen that it is of high nutritional quality, prepared from small white-fleshed fish on factory ships on the open sea. Others have pointed out to me that the labels mention carbohydrates. This is true but does not rule the product out, as the carbohydrates are starch that can be tolerated because of surimi’s other qualities. The fat content is in fact very low.
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 shellfish: shrimp, crayfish, 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 yourmenu and
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