Foods and Cooking Methods – FAQ

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Foods and Cooking Methods FAQ

Meat and Offal

What cuts of meat can I eat while following the plan?

As a general rule of thumb, you should stick to eating lean cuts of meat only.
Beef: steaks, tenderloin, sirloin, roast beef
Chicken: any part (ensuring you remove as much visible fat as possible from cuts such as legs) but wings. The skin should always be removed
Turkey: any
Veal: escalopes, cutlets (with all visible fat trimmed off)
Rabbit: any
Pork: not allowed in the Attack Phase due to its high fat content
Lamb: not allowed in the Attack Phase due to its high fat content

Is bacon allowed during the Dukan Diet?

No, bacon is too high in fat to be included within the Dukan Diet regime. However, this can be replaced it with turkey rashers.

Is ham allowed while following the plan?

Only low-fat ham and turkey ham with a fat content between 2-4% are allowed. Cured hams such as Parma ham and smoked hams are now allowed.

Can I eat ready-made burgers while following the plan?

Ready-made burgers can seem like a great option for a quick dinner however the vast majority tend to contain a high amount of fat. My recommendation is to make your own healthier version by either using lean beef which you can mince using a food processor or by swapping beef mince with turkey or chicken. Take a look at my Spicy Cajun Turkey Mini Burgers for an example of how to make your own Dukan-friendly burgers.

Am I allowed to eat offal such as liver during the Dukan Diet?

Only liver and tongue are allowed at any stage of the diet. Liver is a particularly good option as it’s rich in vitamins, however it also tends to be fairly high in cholesterol and should therefore be avoided if you already have cholesterol problems.

Eggs

How many eggs can I eat while on the plan?

As a general rule of thumb, you can eat up to 2 whole eggs per day during the Dukan Diet. The main problem with eggs is the high cholesterol content of the yolks so that if you already have a high cholesterol level you should try and stick to a maximum of 3 or 4 egg yolks per week. On the other hand, egg whites are pure-protein and can be eaten without restrictions.

How can I cook eggs during the Dukan Diet?

The only rule with eggs is to cook them without any added fats such as oil or butter. So you can enjoy them hard-boiled, soft-boiled, poached or use them to cook omelettes and frittatas.

Fish and Seafood

What types of fish am I allowed in the Dukan Diet?

There are no restrictions when it comes to fish so that you can enjoy both white fish such as cod and fattier fish like salmon.

Can I eat seafood and shellfish during the Dukan Diet?

Yes – prawns, crab, lobster, scallops, mussels, clams, oysters, shrimps are all allowed foods.

What types of canned fish can I eat during the Dukan Diet?

All types of canned fish are allowed as long as they do not contain any oil or sauce. Canned fish in water or brine are ideal.

Are crab sticks (surimi) allowed on the Dukan Diet?

Yes – despite their carbohydrate content, crab sticks are allowed during any phase of the plan. During one of the live chat sessions, the Dukan Diet team suggested a maximum quantity of 8 per day.

Is sushi allowed on the Dukan Diet?

No, sushi contains rice and therefore is not allowed during the plan. However, sashimi, which is nothing but sliced raw fish, is allowed.

Dairy Products

What types of yoghurt can I eat on the Dukan Diet?

Fat free yoghurt is a staple food of this diet. Fat free natural and flavoured yoghurts (vanilla, toffee, lemon) can be enjoyed without restriction while the book recommends a limit of 2 fat free fruit yoghurts per day.

Am I allowed to eat Greek yoghurt during the Dukan Diet?

Yes – Greek yoghurt is allowed as long as you opt for fat free options such as Total 0%.

Can I eat fat-free fruit yoghurts on the Dukan Diet?

Yes – however, unlike with natural and flavoured yoghurts, you shouldn’t have more than 2 small pots per day and avoid them altogether during the Attack Phase and periods of weight stagnation.

What is quark and where can I buy it in the UK?

Quark is a type of soft cheese which, unlike other types of cream cheese such as Philadelphia, is virtually fat-free. Here in the UK, it can be purchased from Tesco (Meadow Churn brand), Asda (Golden Acre brand), Sainsbury’s (own brand, Be Good To Yourself), Ocado (Golden Acre brand) and Waitrose (Golden Acre brand).

Can I eat cheese during the Dukan Diet?

Only fat-free cheese is allowed including quark, fromage frais and cottage cheese.

What types of cheese am I allowed to eat during the Dukan plan?

Only fat-free cheese is allowed including quark, fromage frais and cottage cheese.

Is Philadelphia Extra Light allowed during the Dukan Diet?

Yes – during the live chat sessions, it has been confirmed that Philadelphia Extra Light is allowed in the Cruise Phase but only 30g per day as a tolerated food.

Is low fat crème fraiche allowed in the Dukan Diet?

Yes – this emerged from one of the live chat sessions. However, low fat crème fraiche is a tolerated food and you shouldn’t exceed 1 tablespoon per day.

Vegetables and Fruit

What vegetables am I allowed to eat during the Dukan Diet?

Pretty much any type of vegetable, raw and cooked, is allowed during the P+V days of the Cruise Phase. The only vegetables you need to keep an eye on in terms of quantities are carrots and beetroot which can be eaten but not with every meal. Potatoes, sweetcorn, peas and all pulses are not allowed.

Can I eat carrots during the Dukan Diet?

Yes – but not with every meal.

Can I eat beetroot during the Dukan Diet?

Yes – but not with every meal.

Can I eat avocado on the Dukan Diet?

Despite being a common addition to salads, avocado is actually a fruit and therefore is not allowed during the plan.

Can I eat goji berries during the Dukan Diet?

Due to their health benefits, goji berries are the only fruit allowed in the Dukan Diet and can be enjoyed in the following quantities: 1 tablespoon per day during the Attack Phase, 1 tablespoon per day during the PP days of the Cruise Phase, 2 tablespoons per day during P+V days of the Cruise Phase and 3 tablespoons per day during the Consolidation Phase.

Am I allowed to eat canned tomatoes during the Dukan Diet?

Yes – providing they have no added fat and sugar

Can I eat gherkins and pickles?

Yes – you can use gherkins and pickled vegetables such as pickled onions as condiments during the Attack Phase. Larger quantities can be enjoyed on P+V days of the Cruise Phase.

Condiments, Seasoning, Spices and Herbs

What condiments are allowed on the Dukan Diet?

Vinegar, herbs, spices, garlic, onions, small quantities of lemon juice and zest, mustard, gherkins and pickled vegetables can be used as condiments throughout the 4 stages of the plan.

Are you allowed to use olive oil during the diet?

No – any type of oil is forbidden. However, a few drops of oil can be used to grease a pan before cooking.

What spices can I use during the plan?

There are no restrictions when it comes to spices so feel free to experiment in the kitchen.

Can I use herbs during the Dukan Diet?

Just like with spices, you are allowed to use all types of herbs during any stage of the Dukan Diet.

Are onions allowed during the Dukan Diet?

Yes – you can use onions to flavour your recipes during any phase of the plan.

Is salt allowed during the Dukan plan?

Yes and no – because of its water retention effect, salt should only be used in moderation or avoided altogether.

Is vinegar allowed while following the plan?

Yes – vinegar can be used both in cooking and as salad dressing.

Are you allowed to use butter during the Dukan Diet?

This is a big no no. Just like olive oil, butter is extremely high in fat and should be avoided during all phases of the plan.

Can I use lemon juice and zest to flavour my Dukan-friendly recipes?

Yes – but because they are a source of sugar, they should be used in moderation.

Am I allowed mayonnaise and hollandaise sauce during the Dukan Diet?

No – they both have a high fat content and should therefore be avoided to ensure optimal weight loss.

Is ketchup allowed while following the Dukan plan?

No – ketchup tends to be both high in sugar and salt.

Is mustard allowed during the Dukan Diet?

Yes- but in moderation due to their high salt content. If you wish to use them liberally, opt for a salt-free version.

Am I allowed gravy on the Dukan Diet?

Another big no no – gravy granules are both high in carbs and salt and should therefore be avoided.

Can I use low-fat salad dressings while on the plan?

No. The problem with ready-made low-fat salad dressings is that, although the calorie content is reduced compared to their full-fat equivalent, they are still high in salt, sugars and fat too. If you want to make your salads more interesting, try making your own dressing using mustard, vinegar, balsamic vinegar or fat-free yoghurt.

Is soy sauce allowed on the Dukan Diet?

Yes – soy sauce is mentioned on the official book as a great way to flavour and moisten meat and fish. However, because of the high salt content of most brands, I’d recommend opting for a reduced salt version.

Is Worcestershire sauce allowed on the Dukan Diet?

Although I have noticed a fair few Dukan-friendly recipes which use Worcestershire sauce out there, the official answer came from a live chat session where one of the moderators confirmed that this condiment is not allowed due to its high sugar content.

Cooking Methods

Am I allowed to use any alcohol such as wine for cooking?

Yes – this can be used to flavour meals in limited quantities.

How can I cook meat and fish without any added fats?

It may take a little while to get used to it but there are plenty of ways you can cook both meat and fish without any oil or butter. Meat can be roasted, grilled, barbequed, boiled, used in casseroles or even fried providing you only rub the surface of the pan with a few drops of oil. Fish can be baked, steamed or poached.

Am I allowed to use oil-spray during the Dukan Diet?

Yes – with moderation.

Can I use recipe mix packets to make Dukan-friendly casseroles?

These can often be full of sugars and salt so it’s always better to prepare casseroles from scratch.

Various

I am vegetarian – can I eat quorn and tofu during the Dukan Diet?

Whether you’re vegetarian or simply fancy a break from meat and fish, both quorn and tofu are allowed.

Can I use cornflour during the Dukan Diet?

Yes – but you shouldn’t exceed 1 tablespoon per day and avoid it altogether on the Attack Phase.

Can I use stock cubes in my Dukan-friendly recipes?

Yes – however you need to opt for a low-fat and reduced-salt version.

Are nuts and seeds allowed on the Dukan Diet?

Nuts and seeds are not allowed during any phase of the plan due to their high fat content.

Am I allowed to eat pulses such as beans, lentils and chickpeas during the Dukan Diet?

The simple answer is no – they are not allowed due to their carb content.

Is sugar free jelly allowed during the Dukan Diet?

Yes – sugar free jelly is allowed as long as it doesn’t contain fruit pieces.

Is sugar free jelly allowed during the Attack Phase?

Yes – during the live chat sessions, it has been confirmed that sugar free jelly is allowed even in the Attack Phase.

Can I eat soup during the Dukan Diet?

Yes – as long as it’s prepared in a Dukan-friendly manner. Because of their high fat, sodium and sometimes carb content, ready-made soups should be avoided. However, you can make delicious homemade soups and still stick to the plan.

Am I allowed to eat potatoes during the Dukan plan?

No, potatoes are a starchy food and therefore now allowed until you reach the Consolidation Phase and even then they should only be eaten sporadically.

Can I eat pasta, rice and noodles during the Dukan Diet?

No, just like potatoes, pasta, rice and noodles are not allowed until the Consolidation Phase of the diet. However, shirataki noodles provide a good alternative.

What Dukan Diet snacks can I take to work?

My recommended snacks for the Attack Phase and PP days are slices of low fat cooked meats, fat-free yoghurts, tinned tuna or salmon in brine, slices of frittata with proteins only, smoked salmon or make a wrap using the oat bran galette. You could even take hard-boiled eggs although many tend of avoid eating them in the office because of their smell which colleagues might not appreciate! Alternatively, on P+V days you can also take celery sticks with fat-free cream cheese, cherry tomatoes, cucumber sticks or slices of vegetable frittata.

Can you recommend any Dukan-friendly lunch ideas I can take to work?

The easiest no-fuss lunch you can take to work during the Attack Phase and on PP days is a sandwich made using the oat bran galette. This can be prepared the night before, filled with fat free cream cheese and cold meats and stored in the fridge overnight.
On P+V days, I’d highly recommend homemade soups, vegetable frittatas and salads.

What are shirataki noodles?

Shirataki noodles are a type of Japanese noodles made from yam and have become a very popular option in all types of diets thanks to their low calorie and low carbohydrate content.

Can I eat shirataki noodles during the Dukan Diet?

Yes – although these are not mentioned in the book, the news that shirataki noodles are allowed in all phases of the Dukan Diet, has emerged during one of the live chat sessions. You can find them in Asian supermarkets or buy online from Amazon UK.

Where can I buy shirataki noodles?

The easiest way to buy shirataki noodles is to order them online from Amazon UK. Alternatively, you can try your local Asian supermarket.