ALLOWANCEDIET DUKAN PHASE 1 ATTACK

As you probably already know, the Dukan diet is one of the most sought after diets in the world and it is divided into 4 phases. Each of them is important.

It is solely up to you and the information you have so that you can go through the Dukan attack phase diet.

Here is everything you need to start the Dukan diet phase attack 1

In the following rows, we have prepared all the information you need for the attack phase Dukan diet, starting with the rules, allowed foods, menu ideas, even some culinary recipes.

The Dukan attack phase diet lasts from 1 to 10 days, depending on the number of kilograms to lose weight, but we recommend that you limit yourself to 5-7 days, to avoid straining the body.

For the most part, a 3-day attack phase is recommended for less than 10 kilograms to lose, 5 days for a 10-20 kilogram target, and 7-10 days for more than 20 kilograms to lose.

It is not advisable for this stage to last more than 10 days. Although it seems like you can eat anything, protein restriction is a sudden, major change for your body.

The results are not nailed, because they depend on each person, but you can expect to lose up to 10 kilograms.

The main objective of the Dukan Attack Phase Diet is to introduce the habit of eating healthy, while getting used to eating moderately without starving.

Many people have lost more weight at this stage, and as time goes by, your body will get used to the new regimen and you will lose weight at a more constant rate.

The attack phase of the Dukan diet is a fairly easy phase from my point of view, you just have to start and achieve your goal. In the following rows, we have prepared all the information you need, starting with the rules, the allowed food, the menu ideas, even some recipes.

The first day of the Dukan diet attack phase

The first few days are always the hardest because not only will you struggle with old habits, but some have a physical addiction like sugar and chocolate. In the adjustment period, it is quite common for you to feel tired.

Fatigue and carbohydrate cravings usually go away within three days. In fact, many people will notice an increase in energy.

Make sure you eat 3 meals a day with generous portions and don’t push yourself. Those who stick to the diet longer tend to skip certain meals.

Rules of the Dukan attack phase diet

The Dukan attack phase diet is the first phase of the Dukan diet. The goal of the attack phase is to activate the weight loss process. Depending on your weight, you can spend between a few days and a week in this phase:

This phase does not include carbohydrates and is based on many proteins, so you will enter the state of ketosis. Then your body will burn fat and convert it into energy. At this stage, no fruits, vegetables or grains are allowed.

You need to drink at least 8 glasses of fluids a day, although the Dukan Diet recommends consuming more than 18 glasses of fluids daily, and by fluids I mean mostly plain water.

The Dukan Attack Phase Diet also recommends starting an exercise program . Ideally, exercising in the morning helps you burn more calories. You can go jogging, a little gymnastics at home , a 20 minute walk at a faster pace.

The Dukan attack phase diet lasts about a week, you can lose about 5 kilograms.

You can eat as much as you want, as long as it’s on the product list. A habit to get used to from day one is enough water consumption.

Avoiding dehydration and overloading the kidneys is crucial to a protein-based diet. Consume at least 1.5 L of water a day. Whole wheat flour is a very important ingredient in the Dukan diet and should be consumed from the beginning.

From the beginning you need to exercise for 20 minutes every day. If within 5 days you do not notice any other weight loss, you can proceed to the next stage, even if you have planned the attack phase for a longer time.

Foods allowed in the attack phase Dukan diet

  • lean meat, veal, or rabbit
  • turkey (except skin and outer parts of wings))
  • any type of fish that is not canned with oil or sauce
  • crustaceans
  • eggs (maximum two per day))
  • dairy products (with a fat content less than or equal to 2%)

Many people live with the impression that it is forbidden to eat meat during diets . It’s not really like that at all, meat is a staple food. The only limitations are the amount of fat the meat can have.

  • LOW-FAT MEAT
  • fish fillet quail
  • beef
  • low-fat buffalo meat
  • Fat-free soy bacon
  • pig muscles
  • venison steak
  • turkey chicken liver
  • roasted ostrich wings
  • turkey or wild duck chicken meat

Fish meat does not need any presentation, it is very rich in substances necessary for the body. In addition to this, it is one of the most recommended sources of the meat recommended in slimming belts.

  • Fish  
  • trout
  • Cod
  • mackerel
  • Salmon
  • sardines

VEGETABLE PROTEIN

  • soy foods
  • tofu
  • tempeh.
  • the seitan

DAIRY PRODUCTS WITHOUT FAT    

  • nonfat sour cream nonfat milk
  • nonfat nonfat cheese yogurt

SEAFOOD    

  • shrimp mollusks
  • lobsters
  • squid
  • mussels
  • octopus
  • sea ​​crabs

Forbidden foods in the attack phase Dukan diet.

  • Pork and lamb
  • Poultry meat (goose, duck)
  • Oils of any kind
  • Chewing gum (chewing gum)
  • Ketch-up (except those made at home with no added sugar and preservatives)
  • Any other food that is not on the list of allowed foods discussed above.

Exercise

From the beginning it is necessary to do easy exercises in the attack phase, in order to obtain the expected results, Doctor Dukan recommends a minimum of 20 minutes of daily movement. Don’t think now that you will have to become a genuine athlete.

It is enough to use the stairs if you live on a third floor instead of taking the elevator and giving up the comfort offered by the personal car in favor of walking, when you have short distances.

Side effects of the Dukan attack phase diet:

In the first few days after starting the Dukan diet you will also discover the possible side effects of this diet. Some of them are :

Constipation – Because protein products are low in fiber, there is a risk of constipation. To alleviate this problem, eat whole wheat products and drink more water.

Bad breath : when at the same time it is a sign of success it indicates that the body has entered a state of ketosis. Again, drinking water can help, as can sugar-free cycling.

Note: these side effects are characteristic of the first phase of the Dukan diet. Do not be discouraged and do not give up on the idea of ​​diet because of this, because as soon as Phase 2 of the diet is reached and the body begins to resume normal functions, the problem will disappear completely.

Daily meals

The best thing about this diet is that you can eat when you are hungry. It is even recommended to eat up to 5 meals a day, as long as the recommended food is respected.

You can have a glass of water before eating. Thus, the feeling of satiety will settle faster.

How many kilograms will I lose with the Dukan attack phase diet?

Obviously, it is a legitimate question, but there is no clear answer. It all depends on your body, and the number of excess pounds you have. Naturally, a person who weighs 100 kilograms will lose more weight than one who weighs 70.

Example of a 5-day meal plan:

Day 1 :

  • Breakfast: a cup of coffee with skim milk, scrambled eggs and a piece of grilled turkey breast
  • Lunch: some slices of low-fat ham with cheese
  • Snack: a low-fat yogurt (skimmed)
  • Dinner: chicken with ginger and peppers.

Day 2 :

Breakfast: a cup of coffee and a yogurt or fruit
Lunch: a grilled chicken breast
Snack: a low-fat yogurt
Dinner: turkey cutlets

Day 3 :

Breakfast: coffee (or tea, as desired) + a boiled egg
Lunch: a baked trout with lemon juice
Snack: a yogurt
Dinner: roast meat in the oven with spices

Day 4 :

Breakfast : Coffee or tea, scrambled eggs with boneless ham
Lunch: Seafood cocktail
Snack: Low-fat cheese with a slice of ham
Dinner: Grilled chicken breast with basil

5th day:

Breakfast: skim milk, plus two low-fat cheese ham rolls
Lunch: roast turkey breast
Snack: yogurt with fruits
Dinner: smoked salmon fillets

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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