The objective of this Attack Phase is that the body can gradually get used to the new diet and for this it will have to cope with the absence of certain foods that were common in your daily diet.
In addition, it involves carrying out an exercise to avoid the temptations that may appear to eat other foods until you reach the absence of hunger but in a gradual way.
In general, the first day of this phase is the most difficult to overcome because it is a day of acceptance and combat, with the incentive that it is possible to eat without measuring the amounts of food allowed.
Already on the second and third day they are important for the body to adapt to dietary changes and you may feel a slight fatigue. Therefore, it is recommended to carry out physical activity that requires a lot of energy.
Due to the type of menu in this Phase, a high satiating and water-repellent power is achieved since it is food with a high protein content to which is added the consumption of 1.5 liters of water per day. Fat volume is lost, a noticeable reduction in cellulite and the feeling of a bloated stomach.
Duration of this phase
The Attack Phase of the Dukan Diet can last from 3 to 10 days, depending on how much weight you want to lose, in addition to other factors such as your physical build, age and frequency of previous diets.
As a general guideline it is recommended:
- 1 day to lose 5 kilos or less.
- 3 days to lose up to 10 kilos of weight.
- 5 days to lose between 10 and 20 kilos
Only when you want to lose more than 20 kilos can the Attack phase be lengthened up to 7 days, but in no case does Dr. Pierre recommend exceeding 10 days in this first phase.
Foods allowed in this phase
The diet in the Attack Phase is based on the consumption of pure proteins of animal origin, soluble fibers, milk, yoghurts and skimmed cheeses, and the condiments and dressings authorized for all phases; also drink a liter and a half of water every day and walk 20 minutes a day as a mandatory exercise.
This First Phase establishes the foundations of the entire diet and you must maintain them throughout it. The foods you can take are the following:
Pure proteins . Pure proteins are obtained from foods such as lean beef, beef, rabbit, horse, liver, kidney, beef tongue, rabbit, and poultry such as chicken, turkey, pigeon, guinea fowl, quail, ostrich, pheasant, partridge, and duck wild.
Turkey and chicken sausages are also allowed. Shellfish and mollusks such as mussels, clams, prawns, prawns, crabs, crabs, oysters, and scallops; fatty, white, smoked and dried fish. Oily fish can be eaten, especially sardines, mackerel, tuna and salmon; also white fish such as hake, cod, sole, ray or whiting.
Likewise, chicken and quail eggs are allowed but their consumption should be limited if there is a history of high cholesterol, deli meats and low-fat cold cuts, as well as plant proteins such as seitan and tofu. In all cases they should not have added sugars or starches.
Water soluble fiber . This type of fiber has a “fat burning” effect as well as being very satiating, it facilitates intestinal transit and helps to “regulate bad cholesterol.” It is found in oat and wheat bran, chia, agar, flax, and konjac.
Skimmed dairy . Milk, yogurts and cheeses, with a maximum per person per day of 1000 grams between skimmed milk, skimmed cottage cheese, skimmed Burgos cheese, natural skimmed yogurt or flavors.
The condiments and dressings authorized for all phases . They add flavor and variety to menus while avoiding the boredom of always tasting the same thing. Among those that can be used throughout the diet are: fresh or dried herbs and spices such as pepper, curry and cloves.
It also includes oregano, basil, rosemary, thyme, paprika, chilli, turmeric, ginger, bay leaf, cinnamon, vanilla, cardamom, etc.
White wine or apple vinegar, mustard, 100% unsweetened ketchup, onion, natural tomato, tomato sauce. Peppers, pickles, chives, garlic, lemon can be added in moderate quantity and only as a condiment.
Xylitol, stevia, sucralose, saccharin and other sweeteners, as substitutes for sugar but do not take more than 8 teaspoons per day per person.
Drink a liter and a half of water every day to maintain body hydration and promote the powerful diuretic effect of this first phase.
It is also allowed to drink infusions and diet soft drinks such as Coca Cola Zero, Nestea without sugar, among others.
Attack Phase Menu
As it is a phase where only the consumption of protein without weight restriction is allowed and there is freedom in the design of the menu, here is an example for one day:
- coffee with skim milk.
- 2 slices of chicken.
- 1 slice of skimmed fresh cheese.
- oat bran (1 tablespoon)
- 1 cup of unsweetened green tea.
- 2 slices of York ham.
- 2 grilled chicken breasts.
- 1 boiled egg.
- plain yogurt.
- 2 slices of turkey breast.
- plain yogurt.
- 1 grilled salmon fillet with lemon juice and little salt
- 1 can of natural tuna.
- surimi sticks.