Extended Food List: Meat

December 6, 2011

in Food List, Meat, Fish, Eggs & Dairy

Beef in Dukan Diet

According to many sources beef is an excellent source of complete protein, zinc, selenium, phosphorus and vitamin B12. Moreover, it is high in choline, niacin, vitamin B6, iron and riboflavin.

In general, beef is considered lean and nutritious. It makes it a perfect kind of meat as far as the Dukan Diet is concerned. Below I review the most popular beef cuts and try to find the answer to the following question: “Is it Dukan Diet safe?”

29 Lean Beef Cuts

Dukan’s official stance on meat in Phase I is that it should be as lean as possible. 10% of total fat is a line any product eaten in the Attack Phase mustn’t cross. Let’s stick to this criteria.

According to Cattlemen’s Beef Board and National Cattlemen’s Beef Association there are 29 beef cuts that we may consider lean (i.e. they contain less than 10% of fat, in which less than 30% is saturated fat). Here’s a complete list of lean beef cuts (nutrition facts per serving of 3.5 oz / 100 g):

Beef CutCaloriesSaturated Fat
(in grams)
Total Fat
(in grams)
Eye Round Roast and Steak1441.44.0
Sirloin Tip Side Steak1431.64.1
Top Round Roast and Steak1571.64.6
Bottom Round Roast and Steak1391.74.9
Top Sirloin Steak1561.94.9
Brisket, Flat Half1671.95.1
95% Lean Ground Beef1392.35.1
Round Tip Roast and Steak1481.95.3
Round Steak1541.95.3
Shank Cross Cuts1711.95.4
Chuck Shoulder Pot Roast1471.85.7
Sirloin Tip Center Roast and Steak1502.15.8
Chuck Shoulder Steak1611.96.0
Bottom Round (Western Griller) Steak1552.26.0
Top Loin (Strip) Steak1612.36.0
Shoulder Petite Tender and Medallions1502.46.1
Flank Steak1582.66.3
Shoulder Center (Ranch) Steak1552.46.5
Tri-Tip Roast and Steak1582.67.1
Tenderloin Roast and Steak1702.77.1
T-Bone Steak1723.08.2

 

Here’s a PDF brochure that lists all of the above in some more colorful way.

Beef / ox tongue

The original List of 100 dukan diet Safe Foods says that beef tongue is an allowed item. However, in his book, dr Dukan specifies that it is only the front part of the tongue that is lean enough to meet the diet’s criteria. Let have a look at some nutrition facts:

Nutrition Facts
Serving Size 3.5 oz / 100 g
Servings 1

Amount Per Serving
Calories 284
Calories from Fat 200.7

% Daily Value*
Total Fat 22.3g
34%

Saturated Fat 2g
10%

Trans Fat 0g

Cholesterol 32mg
10%

Sodium 80mg
3%

Total Carbohydrate 8g
2%

Dietary Fiber 4g
16%

Sugars 4g

Protein 8g
16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Beef tongue nutrition label (cooked, simmered) →

As you can see beef tongue is pretty fatty! 22.3% of fat is 3 times more than in a lean T-bone! So, unless you know exactly what you are doing, avoid eating tongues.

Beef kidneys

Kidneys are difficult to prepare (due to their distinct smell) but after reviewing its nutritional values I must admit they can become an inherent part of the Dukan diet menu. Go for it, anyone who dare :).

Nutrition Facts
Serving Size 3.5 oz / 100 g
Servings 1

Amount Per Serving
Calories 158
Calories from Fat 42.3

% Daily Value*
Total Fat 4.7g
7%

Saturated Fat 1.1g
5%

Trans Fat 0.2g

Cholesterol 716mg
238%

Sodium 94mg
4%

Total Carbohydrate 0.0g
0%

Dietary Fiber 0.0g
0%

Sugars 0.0g

Protein 27.3g
54%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Beef kidneys nutrition label (cooked, simmered) →

You won’t find any vitamin A or C in beef kidneys but there’s a lot of iron and a tiny bit of calcium in them. I have never eaten a beef kidney (or any other, for that matter) but those who had, I heard, were slobbering over it. As it is told to be a fine delicacy. Yuck!

Processed Meat Products

Fat-reduced Bacon

The leanest low fat bacon I managed to find is the low fat turkey bacon. Indeed, as far as the fat contents is concerned, it almost meets the dukan method’s criteria. Let’s look at some Butterball Low Fat Turkey Bacon nutrition facts:

Nutrition Facts
Serving Size 3.5 oz / 100 g
Servings 1

Amount Per Serving
Calories 175
Calories from Fat 94.5

% Daily Value*
Total Fat 10.5g
16%

Saturated Fat 3.5g
17%

Trans Fat 0.0g

Cholesterol 70mg
23%

Sodium 560mg
24%

Total Carbohydrate 0.0g
0%

Dietary Fiber 0.0g
0%

Sugars 0.0g

Protein 14.0g
28%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Low Fat Bacon nutrition label →

As you can see the fat contents is a bit more than our 10% threshold. Providing that the bacon will be heat processed, we can assume that some of that fat will perish (not much though). So after pre-cooking the bacon we can expect it to be diet compliant. That said, note that turkey bacon is very high in sodium. Salt and sodium consumption should be limited throughout the Dukan diet so think twice before you reach out for some bacon slices. Verdict: not recommended in Phase I.


{ 17 comments… read them below or add one }

ryan February 4, 2014 at 7:26 AM

great to hear feed back about silverside thx

Reply

ryan February 4, 2014 at 2:21 AM

please yes answer Andys q

Reply

Karol April 17, 2013 at 4:46 PM

Can i eat pinto and black beans on second phase of diet ?

Reply

admin May 4, 2013 at 9:20 PM

No, you can’t.

Reply

Cindy May 21, 2013 at 1:48 AM

pinto beans are fat free ( well at least the cans I have ) is it still not allowed? if not, why?
Thanks

Reply

Jessica April 11, 2013 at 5:23 AM

Hi, how many grams of sodium are allowed per day? How will I know if some thing is too high?

Reply

admin April 11, 2013 at 7:59 PM

2500 mg of sodium (= approx 5 g of salt) per day is sth you shouldn’t exceed.

Reply

ryan May 8, 2012 at 9:28 AM

Any comment to Andy”s post would be intrested in comment

Reply

cecille April 30, 2012 at 11:30 AM

hello! i am on cruise phase. i enjoy this phase because i can have veggies with proteins. i lost 7 lbs in little more a week now. very encouraging. but have been dreaming of desserts. i would like to take some low fat or 0% fat yogurt but with fruits in it. is that ok to include in this phase? also, can i take unsweetened pineapple juice with my meal or when i crave for juice? thanks

Reply

allexus leach April 12, 2012 at 6:19 PM

We can have beans in phase one?! Which ones?

Reply

admin April 12, 2012 at 6:45 PM
Rae March 1, 2012 at 2:26 PM

I noticed on the Food List, string beans are allowed….how about other bean types? Kidney, navy, pinto, black, etc….

Reply

admin April 11, 2012 at 7:43 PM

Only green beans with immature seeds are allowed.

Reply

Lorrie Van Dyke January 19, 2012 at 7:59 AM

I am a 65 year old woman that is highly over weight and I am so tired of people telling me that I will get cancer and aggressive because of the weight issue. Well I have got the damned thing and now having to loose weight which is mentally killing me. Mentally if effects me.

Reply

Dawn April 9, 2012 at 11:00 PM

Gary,

Your comment is stupid. Why are you even on this site if you have no interest in the diet? Maybe your undies are in a bunch because you cannot get LAID even being that your skinny.

Leave Lorrie alone and live your own life.

Thank you.

Reply

admin April 11, 2012 at 7:42 PM

Thanks for pointing that out. I trashed Gary’s comment. I must have missed it earlier. Thanks again. My apologies, Lorrie.

Reply

ANDY December 23, 2011 at 3:45 AM

Hi, Just wanted to know if corned beef/silverside is Dukan Diet compliant?
Thanks
Andy

Reply

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