The Dukan Diet For Vegetarians - Is a Meat Free Low Carb Diet Possible?

The Dukan diet is a high protein, low carbohydrate diet in four phases. The first phase of the Dukan diet, the attack phase, consists of protein only. Nuts and beans, typical sources of protein for vegetarians, are not allowed on the Dukan diet. How then can a vegetarian create a diet menu consisting solely of protein only meals?

A pescetarian, commonly understood as a vegetarian who eats fish, will not have too much trouble meeting the demands of the Dukan diet. They can find enough protein in fish and shellfish. Meals made out of various fillets of fish, smoked salmon, mussels, prawn, crab meat, etc. will provide a plentiful supply of protein and variety. Many fish eating vegetarians (pescetarians) also eat animal products such as eggs and dairy. Smoked salmon and cottage cheese, a meal enjoyed by many meat eaters too, makes a perfect and delicious meal suitable for any phase of the Dukan diet.

Diet

However, there are vegetarians (perhaps the majority) that do not permit themselves fish. Vegetarians, after all, do not eat animal flesh and fish are animals! Is is possible for these people to follow the diet as well as their consciences?

Tofu, familiar to most vegetarians, is permitted on the diet. Dr. Dukan, whose book is not aimed at vegetarians, includes tofu in his list of permitted foods. Perhaps, through this diet, many meat eaters who previously saw no reason to add tofu to their diet will consider this food, popular worldwide, as a novel addition to their menus.

Textured vegetable protein (TVP) is not mentioned in the book however, it is a high protein food with some but low carbohydrate. Quorn, a mycoprotein, like TVP is not mentioned in the book. However it is also a high protein food that is low in carbohydrate. This vegetarian food is now available in many different forms and varieties. Some have higher carbohydrate contents than others, so vegetarians will need to shop carefully.

Skimmed milk, low fat cottage cheese, fromage frais, and quark are all mentioned and permitted on the diet. Unlike vegans, vegetarians allow themselves these products as well as eggs (also permitted on the diet). These foods can be used liberally although with some restriction on egg yolks and milk.

The challenge for the vegetarian who wishes to follow the Dukan diet will be to put together a viable meat free menu. While it may not be possible to reduce carbohydrate to the, minimal, levels advised by Dr. Dukan, it should be possible to get close to that ideal.

The Dukan Diet For Vegetarians - Is a Meat Free Low Carb Diet Possible?

Start the change now. You can follow my progess on the Dukan diet from day one of the attack phase until the end. I have included all my recipes and menu ideas as well as top tips in getting the most out of your Dukan diet experience. If you're ready to lose weight fast without hunger click Dukan diet to begin your journey.

Two Healthy Breakfasts With Quinoa

Breakfast is one of the most important meals of the day. It is our first jolt of nourishment that will power us throughout the first hours of our days.

Whether your morning is filled with office meetings, heavy construction work or daily house work, what you first eat when you first wake up will help you with your duties.

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A problem with breakfasts that are high in sugar and other non-nutritious ingredients is the energy crash and hunger you feel within a few hours of eating breakfast. This effect can be a detriment to your job or morning plans.

Making new breakfast meals with healthy ingredients are a fun and interesting way to not only fuel your body for the day ahead but also learn about new flavors, tastes and foods.

Quinoa: The Healthiest Grain

Quinoa (pronounced Keen-Wa) is a grain that is native of South America and was a staple of the diet of the Inca's. It is considered the most nutritious of all the grains because it is high in fiber, contains all eight of the essential amino acids and is a great source of iron.

Quinoa cooks just like any other rice; just put it in a pot with water and boil. Once it is cooked, you can keep a healthy portion in your refrigerator for future breakfasts.

Its nutty flavor makes it a perfect choice for cereal and a simple breakfast by mixing it up with some crushed almonds, fruit such as a banana or some blueberries and a small bit of 100% natural maple syrup.

Egg Breakfast with Quinoa

Because of its nutritious properties, look and texture, quinoa is the perfect substitute for rice (even brown rice) and pasta.

You might be curious why the preceding statement is in an article about breakfast. After all, how many rice dishes do you eat for breakfast?

If you have ever visited Honolulu, Hawai'i, you might have been exposed to a popular breakfast that includes white rice, sausage and eggs. While this dish is both filling and delicious, it is far from nutritious.

However, you can make a healthy version with a couple changes and substituting quinoa in for the rice.

Ingredients

• ¼ cup of cooked quinoa


• 2 large eggs


• Chicken Sausage (optional - Alfresco Country Style Chicken Sausage with a Hint of Sage and Thyme)


• Cook the quinoa by the direction on the package


• Cook one sausage link in a skillet and chop into fine pieces resembling ground beef


• In a skillet prepare 2 large eggs the way you like them

Two Healthy Breakfasts With Quinoa

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Benefits of the Soya Bean

Soya is one of the oldest and most nutritious foods in the world. In the 11th century BC it was primarily consumed in Northern China, spreading to the west and the U.S.A. in the middle of the 18th century and only more recently to Europe. Soya is mainly used in industry and for animal feed despite the fact that it is the third most important crop world-wide today and less than 3% is consumed by humans.

Soya has many nutritional advantages as it contains protein, fibre and isoflavones which have positive effects on cholesterol, bone density, menstrual and menopausal symptoms as well as preventing certain cancers. It is thought to be a wonder food by the Chinese who believe it can cure kidney disease, water retention, common colds, anaemia and leg ulcers.

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Research studies by Professor Anderson in 1995 resulted in healthy heart claims as Soya was found to reduce blood cholesterol levels in many of his studies. Soya isoflavones combined with soya protein enhance blood cholesterol reductions as well as having a positive effect on menopausal women by reducing the risk of hot flushes. Improved vascular function, reduction of blood pressure, antioxidant protection of LDL cholesterol and inhibition of platelet activation are other known cardiovascular effects of Soya and its constituent isoflavones.

The recommended daily amount of soya protein by the UK Joint Health Claims Initiative in 2002 is 25g as part of a low-fat diet to help reduce cholesterol level. In orser to achieve this RDA of Soya to promote a healthy heart and reduce cholesterol it is necessary to consume three portions of a Soya based food each day. This can be easily achieved by using Soya milk on cereal each morning, adding soya milk to tea and coffee and choosing a dessert made from soya milk eg. custard or fruit smoothies yoghurt etc.,

There are many Soya cookery books available as well as the many recipes containing soya beans and tofu which already exist in Chinese cooking books. If more people included Soya into their daily diet the risk of developing Heart disease would be reduced which would have a significant impact on the incidence of mortality caused by Coronory Heart Disease today.

Benefits of the Soya Bean

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Avoid These 7 Foods to Control Blood Glucose Levels

If you are a diabetic or pre diabetic, you can choose a balanced lifestyle to control blood glucose levels following warning signs of diabetes. Changed lifestyle means you are offering to avoid certain bad diabetic foods as much as you can because these foods can topple your blood sugar levels. As such you should basically accept life style changes. The main theme of this article is to furnish a brief description of foods to control blood glucose levels.

As some foods can bear a massive impact on blood glucose levels you need to know precisely what foods to avoid in Toto. Here are some diet foods to exclude in your diet meal plan.

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Artificial sweeteners: It is pretty difficult to avoid sugar in your diet to zero level. Still, it is advisable to avoid sweeteners like refined sugar as much as you can to increase control of blood glucose in the blood stream.

Sweet Chocolates: You should avoid chewing candy chocolates as they contain high sugar mix. Consuming these can increase sugar levels in your body.

High carb grains: Grains high in carbohydrate should be kept off. The foods rich in carbohydrates can increase the glucose levels in the blood. In this list, you have the white bread, refined rice, pasta, and pastry as bad diabetic foods to avoid.

Vegetables high in starch: Usually all vegetables are good for health. However, there are some vegetables high in starch component which should be cut off from eating. In this regard, you may avoid consuming much of sweet beets, carrots, potatoes, peas, and butter beans.

Fruits rich in sweet: As fruits contain minerals and vitamins they are highly recommended for diabetics to control blood glucose levels. Usually fruits are good fiber sources. However, fruits like mango, banana, jackfruit, strawberry, pineapple are not good for controlling blood glucose.

Fatty dietary foods: Milk is a healthier food but skimmed milk is good for reducing fat intake in the blood. Cheese and yogurt containing whole fat should be avoided. Butter cakes are very bad food for diabetics.

Processed foods: Though processed diet foods are added with preservatives they have very poor fiber content needed for diabetics to reduce blood sugar in the blood stream. So, any food packed in solid form or in liquid form should be totally avoided.

Be sure, if you can avoid these foods you can keep the blood glucose levels under control and no medicine is needed.

Avoid These 7 Foods to Control Blood Glucose Levels

Controlling blood sugar is really an art. If you want to be safe you should know the description of diabetes foods to eat AND diabetes foods to avoid to lower blood sugar levels.

Varadharajan R is the author of this article. This article can be used for reprint on your website provided all the links in the article should be complete and active.