Read Online The Dukan Diet by Pierre Dukan - Free Book Online Page A
Authors: Pierre Dukan
Ads: Link
make it interesting and varied. They are also very filling and satisfying.
Category 5: Poultry
All poultry is allowed except birds with flat bills, 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.
Chicken is the most popular poultry product and the most practical one for the pure protein Attack diet. Everything is allowed except the outside part of the wings, which is too fatty and cannot be separated from the skin. However, you should be aware that different parts of the chicken have different amounts of fat. The leanest part is the white breast meat, followed by the thigh, then the wing. Finally, the chicken should be as young as possible.
Turkey in all forms is allowed, as are Cornish hens and quail. If you have access to game birds such as pheasant and wild duck, which is lean, these are also permitted.
Category 6: Low-Fat Ham, with Any Rind Cut Off, Smoked Turkey and Chicken, Dried Beef
For some time now, low-fat ham and smoked turkey or chicken has been available in supermarkets. They have a fat content between 2 and 4 percent. This is far below the fat content of lean meats and the leanest of fish. They are highly recommended and are very easy to use. They are perfect to take with you for lunch.
The same goes for thinly sliced dried beef and the Italian version,
bresaola
, which comes from dried beef fillet. These are very lean and tasty delicatessen products that unfortunately are also relatively expensive. Remember that deli hams and cured hams are not allowed, nor is smoked ham, which is even fattier.
Category 7: Eggs
Eggs can be eaten hard-boiled, soft-boiled, poached, or in an omelet, but always without any butter or oil. Unless you are sure of the source of your eggs, they should be cooked through; undercooked eggs carry the risk of salmonella. If you have access to pasteurized eggs, this will not be an issue. 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. The other one percent consists of undefined “natural flavor,” coloring, spices, salt, onion powder, xanthan gum and guar gum.
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 flavor, 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. Some people are allergic to eggs; of course they should avoid them.
If you are not allergic to eggs, do not have a high cholesterol count, and cook them without oil or butter, you may eat 2 eggs every day without running any risk during the brief Attack phase.
Category 8: Vegetable Proteins
In the last decade, I have noticed a reduction in the appetite for meat, especially among women. Vegetable proteins come from soy and wheat (gluten); most come from Asia, in particular Japan.
Here I will discuss seven foods that are very high in protein and low in fat. However,
note that only the first two—tofu and seitan—have the relationship between proteins, fats, and carbohydrates that allows them to be used in unlimited quantities
, like the foods in the seven previous categories. The last five—tempeh, soy steaks or vegetable burgers, texturedsoy protein (TSP), soy milk, and soy yogurt—are foods that I would reserve only for vegetarian readers who do not consume meat or fish. For nonvegetarians, these five foods should be thought of only as
Category 5: Poultry
All poultry is allowed except birds with flat bills, 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.
Chicken is the most popular poultry product and the most practical one for the pure protein Attack diet. Everything is allowed except the outside part of the wings, which is too fatty and cannot be separated from the skin. However, you should be aware that different parts of the chicken have different amounts of fat. The leanest part is the white breast meat, followed by the thigh, then the wing. Finally, the chicken should be as young as possible.
Turkey in all forms is allowed, as are Cornish hens and quail. If you have access to game birds such as pheasant and wild duck, which is lean, these are also permitted.
Category 6: Low-Fat Ham, with Any Rind Cut Off, Smoked Turkey and Chicken, Dried Beef
For some time now, low-fat ham and smoked turkey or chicken has been available in supermarkets. They have a fat content between 2 and 4 percent. This is far below the fat content of lean meats and the leanest of fish. They are highly recommended and are very easy to use. They are perfect to take with you for lunch.
The same goes for thinly sliced dried beef and the Italian version,
bresaola
, which comes from dried beef fillet. These are very lean and tasty delicatessen products that unfortunately are also relatively expensive. Remember that deli hams and cured hams are not allowed, nor is smoked ham, which is even fattier.
Category 7: Eggs
Eggs can be eaten hard-boiled, soft-boiled, poached, or in an omelet, but always without any butter or oil. Unless you are sure of the source of your eggs, they should be cooked through; undercooked eggs carry the risk of salmonella. If you have access to pasteurized eggs, this will not be an issue. 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. The other one percent consists of undefined “natural flavor,” coloring, spices, salt, onion powder, xanthan gum and guar gum.
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 flavor, 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. Some people are allergic to eggs; of course they should avoid them.
If you are not allergic to eggs, do not have a high cholesterol count, and cook them without oil or butter, you may eat 2 eggs every day without running any risk during the brief Attack phase.
Category 8: Vegetable Proteins
In the last decade, I have noticed a reduction in the appetite for meat, especially among women. Vegetable proteins come from soy and wheat (gluten); most come from Asia, in particular Japan.
Here I will discuss seven foods that are very high in protein and low in fat. However,
note that only the first two—tofu and seitan—have the relationship between proteins, fats, and carbohydrates that allows them to be used in unlimited quantities
, like the foods in the seven previous categories. The last five—tempeh, soy steaks or vegetable burgers, texturedsoy protein (TSP), soy milk, and soy yogurt—are foods that I would reserve only for vegetarian readers who do not consume meat or fish. For nonvegetarians, these five foods should be thought of only as
Similar Books
