Dukan Diet News: Dukan Diet Updated for Vegetarians

I popped onto the UK Dukan Diet Site last night to check out the online coaching chat and have now got some really great news for all Vegetarian followers of the Dukan Diet as Dr Dukan has refined his guidance and there are now more foods you can eat.

On the chat vivek1804 asked virginie what proteins vegetarians eat on the Dukan Diet and whether kidney beans, black beans or pulses are considered high in protein. Virginie advised that vegetarians can eat:

  • Eggs
  • Tofu
  • Silken Tofu
  • Plain Quorn
  • Quorn Spicy Light Bites
  • Quorn Roast Light Bites
  • Textured Soy Protein





She also advised that low fat dairy products could be replaced by low fat no sugar added plain soy milk product but the biggest surprise to me was that shethen said

“Furthermore, you can replace any PP food by the following items :

  • 100 gms of wholegrain cooked starches (quinoa, amarante, brown rice, etc) = 1 serving (PP)
  • 100 gms of cooked pulses (chickpeas, lentils, etc) + 50 gms of cooked starches = 1 serving (PP)”

These changes are certainly going to make following the Dukan Diet a whole lot easier for vegetarians but before any meat eating Dukan Dieter decides to give up meat so they can follow the vegetarian version of the Dukan Diet virginie also warned vivek1804 that the weight loss when following this version of the diet can be slower!

Later in the chat virginie advises liviazig that Seitan is also totally allowed.

 

61 Responses to “Dukan Diet News: Dukan Diet Updated for Vegetarians”

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  • Seema on January 31, 2015

    Hi,I need to loose 18kg.i have heard a lot about dukan diet.i am a vegetarian.can anyone Pls help me out like how many days will be my attack phase and all the rest of the phases.i will really appreciate it.i have tried and read it so many times but not able to understand it.i just need to know how many days I have to eat what to finish one phase.
    Thanks so much

    • Amber on January 31, 2015

      Hi Seema

      You’ll find the information about the length of the Attack Phase in this post. http://thedukandietsite.com/1976/how-long-should-the-attack-phase-of-the-dukan-diet-last/

      You follow the Cruise Phase until you reach your target weight and then follow Consolidation for 5 days for every pound lost. The final phase Stabilisation is followed for life.

      I’m not sure what more I can add about the foods that you can eat over and above what is already given on my site. I don’t provide a custom diet plans for people to follow as it would be too time consuming.

      Kind regards

      Amber:)

      • Seema on February 3, 2015

        Hi thanks so much for your rpl.actually problem is m vegetarian so with that I have lesser options that’s why I need a proper diet plan.
        Thanks
        Seema

  • Mary S on November 5, 2014

    Still working on translating the metric weight measurements into the US volume measurements. That 100 gm of grains or pulses SHOULD translate to about 2/3 cup/ about 1/3 cup for the 50 gm.
    I know that we are not supposed to mix the two versions BUT I am concerned about getting enough Omega-3s if I don’t eat some oily fish (the supplements can aggravate bleeding; I ended up in the ER a few weeks ago d/t a nosebleed that I couldn’t stop). Seeing as there is essentially no fat in those pulses and grains I’m thinking that eating some red salmon on my weekly PP day down the road would be OK as well as once a week on a PP day after I otherwise switch to veg.
    Any info about this floating around out there?
    Thanks.

    • Amber on November 13, 2014

      Hi Mary

      Eating at least 1 portion of oily fish is definitely recommended – many vegetarians who don’t eat fish make up for deficiencies in their diet using supplements.

      Best wishes

      Amber:)

  • amy on October 17, 2014

    sorry to ask dis what does PP & PV means?

    • Amber on October 22, 2014

      Hi Amy

      PP = pure protein only and PV = pure protein and vegetables.

      Kind regards

      Amber:)

  • Ankita Menon on October 15, 2014

    HI Amber,

    When I am measuring the amount of chickpeas or brown rice I eat, am I suppose to eat 50g of cooked protein or uncooked protein? And can you eat this everyday for protein?

    • Amber on October 15, 2014

      Hi Ankita

      It is cooked and you can eat this every day but try to get as much variety in to your diet as possible.

      Best wishes

      Amber:)

  • maria on October 2, 2014

    I don’t like cheeses that the Diet suggest (only like mozarella) , is there anything that I can replace with??
    Thanks

    • Amber on October 2, 2014

      Hi Maria

      There are no replacements for foods that you don’t like you just eat the ones that you do.

      Best wishes

      Amber:)

  • Nicole on July 19, 2014

    In the attack phase, are spicy peppers like Serrano and habanero allowed to spice? I understand the void of vegetables, but, I believe these actually help to speed the metabolism. And they help the “bland” factor for me!

    • Amber on July 21, 2014

      Hi Nicole

      Yes you can use chili peppers to season your dishes.

      Kind regards

      Amber:)

      • Nicole on July 22, 2014

        Thank you!! You are very helpful. And encouraging!

  • Preeti on July 15, 2014

    Hi Amber
    It us my second day on the diet. I am a lacto-vegan. It would be really helpful if you could pist sime meal plans for the attack phase, as a start up. It would help me plan my days more effeciently and result oriented.

    Thanks.

    • Amber on July 16, 2014

      Hi Preeti

      I’m sorry but I run this site in my spare time and I just can’t provide that level of service.

      Kind regards

      Amber:)

  • Adele on April 6, 2014

    Hi
    Fab site wish I had found this a few years ago as I’ve struggled with the vege version of dukan! I eat lots of yoghurt and salmon but really need to expand my foods. Is there an easy guide in terms of grams of carbs per 100g that are allowed in the attack phase? I also like quorn sausages but not sure whether the carbs are too high?
    Thanks and this site will now be my dukan bible!

    • Amber on April 6, 2014

      Hi Adele

      Unfortunately Dr Dukan has never provided the figures that you’ve requested, he only advises which foods you are allowed to eat. Quorn sausages contain quite a few ingredients that aren’t allowed.

      They contain Mycoprotein (47%), rehydrated free range egg white, textured wheat protein (wheat flour, wheat protein, wheat starch), rusk (breadcrumbs (wheat flour, salt, yeast)), onion, vegetable oil, seasoning (salt, yeast extract, herbs (bay leaves, marjoram, rosemary, sage), spices (black & white pepper, nutmeg), sugar, onion powder, potassium chloride, barley malt extract, garlic powder, flavouring, vegetable oil, herb extract), gelling agent: sodium alginate; tapioca starch, firming agents: calcium chloride, calcium acetate, pea fibre, milk proteins. Contains: Egg, Milk, Barley & Wheat Gluten.

      Best wishes

      Amber:)

  • Ash on March 4, 2014

    Hi Amber,

    It sounds too good to be true, so just want to confirm, can the cooked starches and cooked pulses be consumed in unlimited amounts during the attack phase too given they are PP replacements?

    Love your site x

    • Amber on March 4, 2014

      Hi Ash

      Yes you can, but if you go to excess you may lose very little weight. A 100 gram serving of wholegrain cooked starches (quinoa, amarante, brown rice, etc) = 1 serving (PP) and a 100 grams of cooked pulses (chickpeas, lentils, etc) + 50 grams of cooked starches = 1 serving (PP).

      Kind regards

      Amber:)

  • Mary S on February 20, 2014

    TY for all of the info. I see that textured soy protein is on the list both here and in the US edition of the book. The book states that for non-vegetarians it is a tolerated item due to the carbs. Seeing as most of the tolerated items have portion limits, what is the limit for this (if any)?
    My TVP supply is in the form of a “cereal” called Nutlettes–has a very nice crunch similar to Grape-Nuts but made entirely from soy. The carbs are there but according to the labeling they are about 2/3 fiber. I would like to use it; a couple of tbs makes a great yogurt or cottage cheese topper.

    • Amber on February 20, 2014

      Hi Mary S

      The information on this one is a little hard to find and it does conflict. I’d go with a limit of 50 g per week due to the level of carbs.

      Kind regards

      Amber:)

      • Mary S on February 21, 2014

        Thank you–the label states that 1/2 cup is 55 grams–sure I won’t be using that much–2 tbs is plenty for topping a 6 oz standard carton of yogurt–can also be used as a crunchy carrerole topping.

  • Kaajal on February 1, 2014

    Hi Amber,

    It’s my first day on dukan and I have to say that I could never have attempted it without the excellent info you’ve provided on your website. As a vegan I never thought I could do this diet, and I’ve found it incredibly hard to find any info elsewhere (including in the book!). Apologies if you’ve been asked these questions before but I just wanted to clarify the following:

    1) If I’m doing as suggested above with the substitution of whole grains and pulses for protein, should I still increase my oat bran intake to 4 tablespoons?

    2) Does a whole rye grain bread such as biona count as one of these substitutes?

    3) Is there another milk substitute apart from soy that I can have on PP days (as I’m worried about the health effects of excessive soy consumption and between the soy milk, soy yoghurt, tempeh and tofu I’m going to be eating more in a day than I normally would in a week!)?

    Thanks! 🙂

    Kaaj

    • Amber on February 2, 2014

      Hi Kaajal

      The information for Vegans/Vegetarians is a little sparse.

      1)The 4 tablespoons was an early addition when lentils were the only additional protein food allowed. As there isnow much more variety in the foods allowed this could be reduced to 2.

      2) I’d say not.

      3) Soy milk is the only alternative that Dr Dukan provides. If you are happy to work outside of the rules you could try adding the occasional glass of almond milk and see how you get on. It isn’t an adjustment I’d suggest in any other circumstances as the two have different nutritional qualities. Perhaps you could use Seitan to reduce the amount of tempeh and tofu you are eating.

      Kind regards

      Amber:)

      • Mary S on February 13, 2014

        Almond milk is delicious but has essentially no protein, or carbohydrates if unsweetened. The soy milk has a fair amount of protein but the carbs in it are not the slow-burning lactose in the dairy milk. I’ve never used it so I have no earthly idea how it tastes.

  • jane on December 3, 2013

    Hi Amber,

    Is kikkoman soya sauce permitted on the dukan diet?
    Also, is there a site that includes ample vegetarian recipes for lacto-vegetarians?

    Thank you,
    jane

    • Amber on December 3, 2013

      Hi Jane

      I’m not aware of a vegetarian Dukan recipe site. I’ve got quite a few on the site but I think it is going to looking through each of the various sites to find others.

      The Kikkomann Soy sauce is ok to use as Dr Dukan doesn’t specify which ones to use.

      Kind regards

      Amber:)

      • Mary S on February 13, 2014

        If you are ovolacto there are plenty of egg/milk recipes. I’m sure more vegan ones will appear as time goes on.
        TY so much Amber for your information and support–overjoyed to have found this site!

  • shrin on November 20, 2013

    Thanks 🙂

  • shrin on November 20, 2013

    Hi
    Can I eat brown rice with chicken breast slice in cruise phase

    • Amber on November 20, 2013

      Hi Shrin

      I’m sorry but rice isn’t allowed in the weight loss phases of the Dukan Diet unless you are following the vegetarian version of the diet and having chicken isn’t allowed on the vegetarian version.

      Kind regards

      Amber:)

  • shrin on November 15, 2013

    Hi
    It’s my first day of attack phase.I can only eat chicken and eggs but don’t eat sea food and any other meat.Would it be fine if I can say pulses in one of my meals and can I eat fat free flavor yogurts.

    • Amber on November 15, 2013

      Hi Shrin

      I certainly think that you need to expand the food that you are eating beyond just chicken and eggs. I’m a little concerned about the impact of mixing the vegetarian foods with the vegetarain ones especially as the vegetarian version can produce a slower rate of weight loss. I suggest you try your adaptation and see how it impacts on your weight loss.

      Whether flavored fat free yogurts are allowed depends on the carbs they contain. You need to eat those which has 7 g of carbs per 100g or less.

      Best wishes

      Amber:)

      • Mary S on February 13, 2014

        Did a little math re: the fruit-flavored yogurt for those like me in the US using US nutrition labeling. A standard 6-oz (170 gm) carton of yogurt would have to have 12 gms carbs or less to be the same as the European-style label 7gm/100 gm. Unsweetened Greek yogurt generally has 8 gms carb/6 oz so it saves carbs plus has 16-18 gms protein insted of the usual 6-7. I have found ONE brand so far of artificially sweetened fruit-flavored Greek yogurt (Kroger Greek Lite) but there may be others (it’s labeled the same as their plain).
        The information you gave us about the 7/100 is invaluable for us yogurt lovers–thanks again.

  • Betty on October 30, 2013

    Hi Amber

    I’m a vegetarian, (155cm / now 59kg) following Dukan diet since August. I was losing weight steadily (7kg) until October, where alcohol and dark chocolate have left me stalling. I am avoiding them now, but eat a lot of sugar free gum and sweets – I find it hard to avoid sweet cravings.

    I didn’t know about the lentils and chickpea allowance on PP days – is it really unlimited?

    Thanks

    • Amber on October 30, 2013

      Hi Betty

      Although these foods are unlimited I would recommend a degree of caution, perhaps limiting to a serving per meal, otherwise you may find your weight stagnating.

      Try brushing your teeth if you find yourself tempted – I’ve always found that chocolate or alcohol doesn’t have quite the same appeal when you have a freshly brushed mouth tasting of toothpaste.

      Best wishes

      Amber:)

  • Ame on August 29, 2013

    Is it possible to eat bean curd paste in the attack phase? It is a korean paste which has chilli in it and can be used like a stock in soup. Thank you.

    • Amber on August 29, 2013

      Hi Ame

      I’d need to have a list of the ingredients to know whether this paste is allowable.

      Best wishes

      Amber:)

  • ruth on August 18, 2013

    hi amber,
    is it possible to use defatted soya flour?

    nutritional values for 100g:
    cal:330
    fat: 1%
    sodium:20mg
    total carbs:38g
    dietary fiber: 17g
    suagrs: 19 g
    proteins: 47 gr

    vit.A: 1%, vit.C: 0%, calcium: 24%, Iron: 51%

    compared to oat bran 100gr:
    cal:246
    fat: 7%
    sodium: 4mg
    total carbs:66g
    dietary fiber: 15g
    suagrs: 1g
    proteins: 17 gr

    vit.A: 1%, vit.C: 0%, calcium: 6%, Iron: 30%

    except for sugar content to me looks better than oat bran and it can be used as a flour…which means more yummy recipes!

    thanks,
    ruth

    • Amber on August 19, 2013

      Hi Ruth

      I’m sorry but there are no substitutes allowed for oat bran.

      For many years the Dukan Diet had no starchy foods at all and it worked well without them but Dr Dukan realized that many people missed carbohydrates. Dr Dukan discovered the health benefits of oat bran while attending a cardiology conference in America several years ago. It helps reduce cholesterol and diabetes but is also very filling as it can absorb up to 25 times its own volume in water. When in the small intestines it acts like flypaper and stops nutrients from food being absorbed into the body.

      He therefore decided to try adding a small amount of oat bran to his diet and found that from a clinical perspective weight loss results improved and patients felt less hungry, full sooner and less frustrated. It is now a trademark part of the Dukan Diet.

      Best wishes

      Amber:)

    • Mary S on February 20, 2014

      I remember seeing on one version of the tolerated list (will have to find it again) that listed one tbs of soy flour as an alternative to cornstarch; so one tbs of soy flour would count as a tolerated item. Subs for cornstarch, not oat bran or anything else.
      Don’t be afraid of the carbs in the oat bran.

      • Amber on February 20, 2014

        Hi Mary

        Sound advice yet again:)

        Amber:)x

        • Mary S on April 13, 2014

          Thank you. Also, I found that ever-elusive US tolerated food list on pages 30-31 of the US edition of the COOKBOOK, not the diet book. That’s where I found the entry for the soy flour (“Soy flour or cornstarch, 1 tbs”).
          The cooking wine is 3 tbs (45 ml/1 1/2 oz) rather than the 30 ml listed here (not much difference, I admit). Most of the rest are very close to the same, converted to US measurements (eg the chicken/turkey sausage portion is listed as 3 1/2 oz rather than the almost-identical 100 gm).
          Speaking of sausage, I will double-check the nutrition info on some that I found that I think is OK; if so I will post about it somewhere in the general postings.

          • Amber on April 13, 2014

            Hi Mary

            I’ll add a note to the post I have on tolerated items so others know soy flour can be used as well. It is good to know the other information is all still fine.

            Best wishes

            Amber:)

  • Faizah on June 12, 2013

    Hello, so happy to discover these new additions to the diet! When you say that either 100 grams of starch or 100 pulses/50 startch is one portion, how many portions can I eat a day, one at midday and one in the evening?. Can I eat this on a PP day? Thank you!!

    • Amber on June 12, 2013

      Hi Faizah

      There is no limit of the number of 100 g servings you can have and these can be enjoyed at any time, on any day of the diet including PP days.

      Kind regards

      Amber:)

  • Jelly on November 20, 2012

    Hi Amber!
    Thanks for your previous reply!
    I wanted to know if tofu and seitan where allowed in unlimited quantities in the attack phase ( as I mentioned before)I am vegetarian)?
    I had started the attack phase a week ago for 2 days but did it all wrong( had soy chunks which i read was okay to have- but it has way too much carbs for that to be right) and had no oat-bran.
    I would like to start fresh again…and hopefully stick this time.
    I am a compulsive binger and have gained 10-11 kgs in the last 3 months :*(
    How long do you think it will take me to loose this and get back to my 54 kgs ( i am 65-67 now). I know patience is needed- but I have m highschool reunion coming up and NEED to be at my desired weight in month. Is it possible!
    Please help ( being a vegan makes this diet harder ). I need some Dunkan-knowledgeable advice!!
    Thaaaaaaaanks xo

    • Amber on November 20, 2012

      Hi Jelly

      You are allowed tofu and seitan in unlimited quantities. You are also allowed TVP and plain Quorn products if these are available where you live.

      Although the Dukan Diet can be used to help you lose weight it won’t solve any underlying problems that are leading to your episodes of compulsive binge eating. The causes of eating disorders can be very complex and it is important for you to seek medical help to tackle this problem if you have not already done so. Is it a coincidence that your high school reunion is looming?

      As you continue to diet it is important to set yourself realistic weight loss goals as giving yourself a target that is too stretching and then failing to reach could be very damaging.

      Best wishes

      Amber:)

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