The Dukan Diet

Free The Dukan Diet by Pierre Dukan

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Authors: Pierre Dukan
brands and flavors is the mix of very different ingredients.Some burgers are soy based, whereas others are based on cereals or on vegetables. This variety has a big impact on the nutritional composition.
    It is essential to read the labels on these products, as the fat content can vary from single to double digits. It is also important to check the carbohydrate content, which is the limiting factor in my diet. I have selected two brands from among the most widely used products, Boca and MorningStar Farms.
    From Boca, choose Boca Grilled Vegetable, Boca All American Flame Grilled, Boca Original Vegan, or Boca Cheeseburger. From MorningStar Farms, choose MorningStar Farms Classic Burger made with Organic Soy or MorningStar Farms Grillers.
    Textured Soy Protein (TSP) Textured soy protein products are prepared using de-oiled soy flour that is mixed with water and heated under pressure. The mixture is then dried and broken up into granules or larger pieces.
    Textured soy proteins have numerous advantages. They contain twice as much protein as beef. They are low in calories and do not contain cholesterol. They can be easily stored and can be kept for a very long time. Finally, they are very good value and easy to cook. Their texture is similar to meat, and they are designed to be hydrated and prepared in the same way as meat. In their raw state, they have a crunchy consistency and a hint of peanut flavor, which makes them very appealing as a snack.
    A word of warning!
In my diet, as is the case for tempeh, the carbohydrate content in TSP products means that they can only be used as a tolerated food.
    Soy Milk Soy milk is a nondairy drink high in vegetable proteins and low in calories, carbohydrates, calcium, and vitamin D. It does not contain cholesterol.
    Soy milk can be used as a milk substitute for individuals who do not drink cow’s milk: vegetarians and people who are lactose-intolerant or do not like the taste of cow’s milk or have a tendency toward high cholesterol.
    Soy milk can be drunk plain or flavored and can be used to make all kinds of sauces usually based on milk, such as Béchamel.
    A word of warning!
Because of its carbohydrate content, you are limited to 2 glasses of unflavored soy milk per day, to replace nonfat cow’s milk.
    Soy yogurt Soy yogurt is made from soy milk and has the same characteristics. It offers an alternative to people who are lactose-intolerant, who have difficulty digesting dairy products, or who are pure vegans.
    With regard to its nutritional and calorific value, soy yogurt is very similar to low-fat milk yogurt, with an average fat content of 2 percent depending on the brand, but cholesterol-free.
    You are permitted two 6-ounce natural soy yogurts (no sugar) per day.
Category 9: Nonfat Dairy Products
    Nonfat milk, nonfat yogurt, nonfat sour cream, nonfat cream cheese, and nonfat cottage cheese were developed to make losing weight easier. Just as the transformation of milk into cheese is responsible for the elimination of lactose, the only sugar found in milk, these fat-free dairy products contain practically nothing but protein, which is why they are so useful when we are looking for pure proteins during the Attack phase.
    For some years now, milk producers have sold a new generation of yogurts sweetened with aspartame or Splenda or enriched with fruit pulp. While artificial sweeteners and other flavorings have no calorie content, the added fruit introduces unwanted carbohydrates. This drawback is compensated for by the fact that these gratifying treats give you the opportunity to enjoy a sweet and so can help you follow the overall diet program.
    So that the following instructions are clear, there are three sorts of 0 percent fat yogurt: (1) natural yogurt; (2) flavored yogurts (e.g., coconut, vanilla, lemon); and (3) fruit yogurts, which have little bits of fruit or a fruit purée base.
Natural and flavored yogurts are allowed without any restriction.
Nonfat fruit yogurts are allowed,

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