Are there 68 or 72 Pure Protein Foods on the Dukan Diet?

The answer to this question depends upon which country you live in and it is one of the main causes for confusion about the Dukan Diet as the diet is not the same in every country.  This is because Dr Dukan adapts his diet to suit the foods available and eating habits of the country and he also changes the lists slightly from time to time to incorporate different foods. The UK version of the Dukan Diet has 72  and the US version has 68 but both these list employ a degree of ‘creative accountancy’ to achieve these numbers as some foods are grouped to count as just one.

Beef

In the UK you are allowed:

  • Beef steak
  • Breasola
  • Fillet of beef
  • Roast beef
  • Rump steak
  • Sirloin steak
  • Tongue
  • Calf’s liver
  • Kidneys

In the US the list is shorter and is just:

  • Beef tenderloin, Filet mignon
  • Extra-lean Kosher beef hot dog
  • Lean slices of roast beef
  •  Steak: flank, sirloin, London broil

Beef Kebabs

You can see that both lists do have some of the same foods but the way they have been categorized alters how they are counted.  Beef steak, rump steak and sirloin steak are three foods in the UK list while in the US list they are just one under Steak: flank, sirloin, London broil.  The other differences are that the UK list has tongue, liver, kidneys and Breasola which is air dried salted beef , while the US list has extra-lean Kosher beef hot dogs.  Bresaola is a little like biltong or jerky but these often have added sugar so this is why they don’t make the list. Certainly if you are in the UK and are now thinking that you can have hot dogs you need to think again as all hot dogs aren’t the same and most would not be suitable to use on the Dukan Diet.

To explain “Ye Old Oak American Style Hot Dogs” which can be purchased in the UK contain 81% Chicken (Mechanically Separated), Potato Starch, Water, Chicken Fat, Salt, Beef Collagen, Smoke Flavouring, Hydrolysed Soya Protein, Stabilisers (E451(i), E412), Dextrose, Coriander, Chicken Collagen, Spices, Preservative (E250), Acidity Regulator (E330),Brine: Water, Salt.  Per 100g they have 7.9 g of fat, 5 g of carbs, 13.6 g of protein and 145 calories

While the ingredients in the US “Hebrew National 97% Beef Franks” are Beef, Water, Modified Food Starch*, Contains 2% or less of: Sodium Lactate, Salt, Hydrolyzed Soy Protein, Flavorings, Paprika, Potassium Chloride, Potassium Phosphate, Sodium Diacetate, Sodium Erythorbate, Sodium Nitrite. * Ingredient in excess of amount permitted in regular beef franks.  Per 100 g  they haves 2.2 g of fat, 6.7 g of carbs, 13.3 g of protein and 82 calories.

The main difference is the level of fat and this has a big impact on the calories the hot dog contains. However in view of the level of carbohydrates that even the low fat versions contain my advice would be to eat them sparingly and to avoid them altogether if your weight loss is stagnating.

 

Veal

Veal Chop

The US list has just two foods:

  • Veal chops
  • Veal scaloppini

The UK list has the same number:

  • Veal chop
  • Veal escalope

As escalope and scaloppini are the same thing there are no differences.

Pork

In the US there are four foods under pork:

Morning Star Soy Bacon

  • Extra-lean ham
  • Lean center-cut pork chops
  • Pork tenderloin, pork loin roast
  • Reduced-fat bacon

While the UK lists just two:

  • Fat reduced bacon
  • Pre-cooked ham slices (without any fat or rind)

Both lists have low fat bacon and ham but the US list has pork chops and pork loin. This is because pork in the US has a lower fat content than the UK.

Other Meats

The US has:

  • Buffalo
  • Soy bacon
  • Venison

The UK has:

  • Game (Venison and Hare)
  • Rabbit

By using Game the UK version allows hare as well as venison.

Poultry

The foods that are on both lists are:

  • Chicken
  • Chicken liver
  • Low fat deli/precooked slices of chicken or turkeyChicken Breasts
  • Ostrich
  • Quail
  • Turkey

The UK list also has:

  • Guinea fowl
  • Pigeon
  • Poussin

While the US list includes:

  • Cornish hen
  • Fat-free turkey and chicken sausages
  • Wild duck  (Farmed duck is too high in fat)

Fish

Although the are 24 fish on both lists there are several differences between the two lists but as any fish can be eaten it really could have been just one food on both lists!

Fish on both lists:

  • Bass/Sea Bass
  • Cod
  • Sole (on UK list as two items Dab/Lemon and Dover soleCod
  • Surimi/Seafood Sticks or Crab Sticks
  • Haddock/Smoked Haddock
  • Halibut/Smoked Halibut
  • Herring
  • Mackerel
  • Monkfish
  • Salmon/Smoked Salmon
  • Sardines (Fresh or canned in water)
  • Swordfish
  • Trout (Rainbow and Salmon)
  • Tuna

Just on UK list:

  • Grey Mullet
  • Hake
  • Plaice
  • Pollock/Coley
  • Red Mullet
  • Sea Bream
  • Skate
  • Turbot
  • Whiting

Just on US list:Grilled Trout

  • Arctic Char
  • Catfish
  • Flounder
  • Grouper
  • Mahi Mahi
  • Orange Roughy
  • Perch
  • Red Snapper
  • Shark
  • Tilapia

Seafood/Shell Fish

Food on both lists:

  • Calamari/Squid
  • Clams
  • Crab
  • Crayfish/Crawfish
  • Lobster
  • Mussels
  • Oyster
  • Prawns/Shrimps
  • Scallops

The only food on the US list that isn’t on the UK list is Octopus, while there are three on the UK list – Cockles, Dublin Bay Prawns and Whelks.

Eggs

Both version allow chicken and quail eggs but the US version also allows duck eggs. Based on information from http://caloriecount.about.com a 70 g duck egg has 130 calories, 9.6 g of fat 2.6 g of which is saturated, a whopping 619mg of cholesterol more than twice the daily recommended limit, 1 g of carbs and 9 g of protein.  A large 50 g chicken egg has 72 calories, 5 g of fat of which 1.6 g is saturated, 186 mg of cholesterol, o.4 g of carbs and 6.3 g of protein.  Based on this data I wouldn’t recommend duck eggs as a food to be enjoyed as anything else but the occasional treat.

Eggs1

 

Dairy Products

In the US there are different fat free versions of dairy products so their list includes fat-free cream cheese, fat-free ricotta, fat-free sour cream.  Both lists have fat-free (US)/ low-fat (UK) cottage cheese, fat-free milk, fat-free Greek yogurt.  The UK list has  fat-free fromage frais, fat-free yogurt, Quark (low fat).  The observant of you will have noticed that ordinary yogurt isn’t on the US list and I must admit I don’t know why this is the case.

Vegetable ” Proteins”

The only food on both lists is tofu. The UK list includes Konjac/Shirataki noodles and oat bran which are allowed on the US version of the diet but are treated as extras.  The US list has Seitan, Soy foods and veggie burgers and Tempeh.

77 Responses to “Are there 68 or 72 Pure Protein Foods on the Dukan Diet?”

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  • Janet on January 23, 2017

    I’m starting the attach phrase today .I oven cooked a beef roast with little fat on it it that OK? I’m not eating the fat but it delicious. And I can eat the whole roast in one day?I just want to do the diet right😀

    • Amber on January 23, 2017

      Hi Janet

      Lean beef is unlimited. Whst cut of beef did you cook?

      Kind regards

      Amber:)

  • Jenny on April 17, 2016

    Hi Amber
    Is extra light Philadelphia cream cheese allowed in attack phase? I’m in Australia. Also I didn’t think fruit yoghurt were OK in attack phase – but are they ok if less than 2% fat and 7% carbs?
    Cheers

    • Amber on April 17, 2016

      Hi Jenny

      Extra light Philly has 4.7% fat so it can be used as a tolerated item, in Cruise. Yes any yogurt that comes in under 2% fat and 7% carbs is fine.

      Best wishes

      Amber:)

  • Sara on February 27, 2016

    I’m currently reading the book I saw that ur allowed to have pure beef hot dogs. Why not chicken hot dogs? Aren’t they more lean and better for u anyways?

    • Amber on March 6, 2016

      Hi Sara

      The approved beef hotdogs have just 1 g of fat per frank. If you can find a chicken hot dog to equal this figure you could have them instead.

      Thanks

      Amber:)

  • misaveni on March 24, 2015

    i want to know if i can eat normal Bran, like Bran Muffins during the diet or it has to be strictly Oat Bran

    • Amber on March 24, 2015

      Hi Misaveni

      Sorry only oat bran is allowed.

      Kind regards

      Amber:)

  • Leslie on March 21, 2015

    I was wondering if you are allowed nuts on the attack phase?

    • Amber on March 22, 2015

      Hi Leslie

      Sorry no nuts are allowed.

      Kind regards

      Amber:)

  • Judy on February 25, 2015

    Hi, Just starting attack, and I am wondering can I have greek low fat or fat free yoghurt, but flavoured, eg cheeries, strawberry?

    Please advise

    • Amber on March 1, 2015

      Hi Judy

      Whether you can have flavoured yoghurt depends upon the carbs the yoghurt contains. If it has over 7 g of carbs per 100 g (7%) it isn’t suitable.

      Best wishes

      Amber:)

  • Fifika on February 8, 2015

    Hi Amber,

    Can I eat chicken nuggets ( either from Grocery stores or McDonalds for example) while on Cruise phase?
    I am finding hard to find different proteins to eat everyday.

    Thanks for your help!

    • Amber on February 11, 2015

      Hi Fifika

      Processed foods are too high in fats and this is why it is best to make foods like this yourself from scratch using egg and your daily serving of oat bran as a coating on pieces of chicken.

      Kind regards

      Amber:)

  • bea on February 1, 2015

    hi,

    i really want to maximise my weightless, how can i do this please.

    thanks
    bea:)

    • Amber on February 2, 2015

      Hi Bea

      Choose foods that are low in carbs and fats.

      Kind regards

      Amber:)

      • mindy on February 5, 2015

        HI Amber,
        Thank you for this wonderful site. I have a olive oil cooking spray that has 0 calories 0 fat and 0 carbs, how much of that can I use?

        • Amber on February 7, 2015

          Hi Mindy

          A teaspoon of olive oil has about 40 calories. Trying to equate this to a zero calorie oil is not easy as zero calorie foods very rarely have zero calories as you can see from the information below copied from this article post http://www.hmrdiet.com/Inspire/Blog/P/161

          Nonstick Sprays
          The first ingredient in a can of Pam® cooking spray is canola oil. Again that’s 125 calories per tablespoon. Spraying for one-third of a second has zero calories. And same as with the butter spray, the manufacturer came up with a serving amount just below the 5-calorie threshold. For those who don’t use a stopwatch when spraying your pans, if you spray for one full second, you would be adding approximately 7 calories. If you want to stir fry some vegetables and use a 5-second spray, you’ve added about 35 calories. If you are making oven fries and spray for 10 seconds, you’ve added 70 calories.

          Have a look at the nutritional information on the product you have and see if you can workout how much use equals 40 calories.

          Best wishes

          Amber:)

  • Samantha on January 9, 2015

    Hi Amber,

    I am researching the diet so I can get properly prepared to start on Monday but am a bit confused regarding the attack phase food. Some of your resources say that a few veg can be used within attack phase recipes such as onions with the curry chicken or other type veg. However the protein only list as per above does not include these – Can you please clarify if these veg can be used to assist with the protein meals during the attack phase.

    Many thanks
    Samantha

  • Amelie on September 18, 2014

    Hi Amber,

    I am currently on the attack phase and I am a vet student so I have a lot of pressure and I know that it is really bad but chocolate is the thing that makes me “relax”. I bought some protein bars called burn protein bars (Maxine’s) it is low carb (3.5g per serving) low fat (3.5g per serving) and high protein( 14.7g per serving) is it okay if I eat them ? I feel really bad now but I had a big exam today 🙁

    • Amber on September 28, 2014

      Hi Amelie

      I hope your exams went well. Dieting when under such extreme pressure is not a good idea. You need to perfrom at your optimum and trying to do this on a restrictive diet really won’t help. Get through your exams and then look for a diet program that will allow you to eat the foods that you want such as chocolate.

      Kind regards

      Amber:)

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