The Dukan Diet Read Online Free PDF Page A

calories per gram).
Fats are very rich foods and so are rarely eaten alone. Oil, butter, and heavy cream are often associated with bread, starch, pasta, or salad dressings; the combination increases the overall calorie count considerably.
Fats are not assimilated as quickly as fast sugars, but they are assimilated far more quickly than proteins, and thus their comparative energy contribution increases accordingly.
Fatty foods reduce our appetite only moderately, and snacking on them, rather than on proteins, does not reduce your desire for a large meal afterward or delay the time before you next feel hungry.
Finally, animal fats with high amounts of fatty acids—butter, sausages, dried meats, and fatty cheeses—pose a potential threat to the heart. For this reason, they cannot be consumed without restriction, as has been the case with the Atkins Diet and other regimes inspired by it.
Proteins
    Proteins are the third universal food group. The foods richest in proteins come from the animal kingdom. Their most abundant source is meat.
    Among animal meat, beef is especially high in protein. The leaner cuts are extremely low in fat, but just as rich in protein. Mutton and lamb are visibly more marbled, and this fat reduces their protein content. Finally, some cuts of pork, which are even fattier, are not rich enough in protein to belong to the elite group of protein foods.
    Organ meats like liver, kidneys, tongue, sweetbreads, chicken hearts, and tripe are very rich in protein and low in fat and carbohydrates. However, liver contains a small dose of sugar.
    Poultry, with the exception of domestic goose and duck, is a relatively lean meat very rich in protein, especially turkey and chicken breast.
    Fish, particularly lean white-fleshed fish like sole, skate, cod, sea bass, or tilapia are a gold mine of proteins with a very high nutritional value. Coldwater fish such as salmon, tuna, sardines, and mackerel have fattier flesh, which slightly reduces their protein content, but they nevertheless remain excellent sources of protein and greatly promote cardiovascular health.
    Shellfish and other types of seafood are lean and carbohydrate-free, and rich in protein. Some, like shrimp and scallops, are often not allowed on weight loss diets because of their high cholesterol level, but that substance is concentrated in the “coral” (eggs or ovaries) of the animal’s head and not its flesh, which means that you can eat shrimp, crab, and lobster without restriction as long as you take the precaution of removing the coral first.
    Eggs are an interesting source of protein. The yolk contains fats and enough cholesterol that should you be predisposed to high cholesterol, you should avoid excessive consumption of the yolk. On the other hand, egg white is the purest and most complete known form of protein, which gives it the status of benchmark protein, as it is used to classify all other proteins.
    Plant proteins are found in most cereals and legumes, but these are far too rich in carbohydrates to be included in a diet whose effectivenessdepends on the purity of proteins. Furthermore, apart from soy, these plant proteins are desperately short of certain vital amino acids, so they cannot be used exclusively over a prolonged period of time.
    So how can we be vegetarian? If it means not eating anything from an animal that has been raised and slaughtered for us to eat, but consuming eggs and dairy products, this is sufficient for people who are not trying to lose weight. If vegetarian means eating only vegetables, my diet becomes very hard to follow, as there is no other choice but to use incomplete vegetable proteins that have to be very cleverly teamed up with cereals and legumes to ensure that all amino acids are consumed, because without all amino acids, it is impossible for the body to produce vital proteins.
Man Is a Carnivorous Hunter
    It is important to realize that humans emerged from their animal condition by becoming carnivorous. Our