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.
In the UK you are allowed:
- Beef steak
- Fillet of beef
- Roast beef
- Rump steak
- Sirloin steak
- Calf’s liver
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
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.
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.
In the US there are four foods under pork:
- 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.
The US has:
- Soy bacon
The UK has:
- Game (Venison and Hare)
By using Game the UK version allows hare as well as venison.
The foods that are on both lists are:
The UK list also has:
- Guinea fowl
While the US list includes:
- Cornish hen
- Fat-free turkey and chicken sausages
- Wild duck (Farmed duck is too high in fat)
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
- Sole (on UK list as two items Dab/Lemon and Dover sole
- Surimi/Seafood Sticks or Crab Sticks
- Haddock/Smoked Haddock
- Halibut/Smoked Halibut
- Salmon/Smoked Salmon
- Sardines (Fresh or canned in water)
- Trout (Rainbow and Salmon)
Just on UK list:
- Grey Mullet
- Red Mullet
- Sea Bream
- Arctic Char
- Mahi Mahi
- Orange Roughy
- Red Snapper
Food on both lists:
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.
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.
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.