Phase I is about limiting food to just protein. The ultimate sources for this nutrient are foods of animal origin so there isn’t much place for vegetables here. Nonetheless, eating dairy, meat or fish can, and should be, varied. There is a number of vegetables that, if used as condiments, will add variety to the diet without disturbing the weight losing process.
All of the below-mentioned foods are to be used in Phase I as condiments only. They all are distinguished by low contents of carbohydrates and fat.
That said, they don’t contain much of protein either (and the protein they do contain is not complete, so as far as the Dukan Diet is concerned, you cannot substitute dairy, eggs or fish with herbs).
In short, they will serve perfectly as an addition to all of your protein-based meals in the Dukan Diet’s Attack Phase.
Be warned though, use those vegetables in moderation, and do not make your meals entirely just out of them. They are not carbohydrate rich but they are not protein rich either. And as you already know, the beating heart of the Dukan Diet is protein. Eat as much protein rich foods as you want and add herbs and greens to them so that you can eat even more. That’s the strategy for the Attack Phase.
Now, let’s have a look at some of the most popular vegetable condiments that you can use in the Attack Phase of the Dukan Diet.
Condiments in Dukan Diet Attack Phase
Comparison: Chive, Parsley, Dill weed, Celery, Basil
|(Per 100 g; in g)||Chive||Parsley leaves||Dill weed||Celery leaves||Basil, fresh|
|Calories||30 kcal||37 kcal||43 kcal||16 kcal||17 kcal|
|Fat||0.7 g||0.8 g||1.1 g||0.2 g||0.0 g|
|Carbohydrates||4.3 g||6.3 g||7.0 g||3.0 g||3.3 g|
|Sugars||1.9 g||0.8 g||1.8 g||0.0 g|
|Dietary Fiber||2.5 g||3.3 g||2.1 g||1.6 g||1.7 g|
|Protein||3.3 g||3.0 g||3.5 g||0.7 g||3.3 g|
Not included in the table above, but still valuable fresh herbs are rosemary, thyme, coriander, mint, marjoram, tarragon, oregano etc.
I chose those foods because of their low sugar contents as well as their culinary values. They all have distinct flavor and aroma. So:
- they all make perfect condiments or spices
- there’s no much risk of overusing them (how much of fresh basil are you able to eat?)
These fresh, green vegetables have many advantages, here are just a few:
- No cholesterol, very low in sodium
- Very high in calcium, dietary fiber, iron, manganese and magnesium
- High in niacin, pantothenic acid, phosphorus, potassium, riboflavin, thiamine and zinc
- Very high in vitamins A, B6 and C
Don’t be afraid of using the above mentioned vegetables in any dish you prepare in Phase I. Including fresh green condiments in your menu will add variety to your meals and make the Attack Phase a walk in the park. In addition, you will supply your body with many precious nutrients such as: vitamins, minerals and dietary fibers.
Garlic is widely used as a seasoning or condiment. It is known for its strong flavor. It is a fundamental component in many meat, fish, or seafood dishes. Garlic will enliven many of your meals in the attack Phase. However, despite it’s taste and aroma garlic is a carbohydrate rich vegetable (see the table below). Use garlic in moderation during the first stage of the Dukan Diet.
Nutrition data: Garlic
|Dietary Fiber||3.3 g|
|Other Values||Calcium, Vitamin C|