Diet dukan phase 1 attack

As you probably already know, the Dukan diet is one of the most sought-after diets in the world and 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, beginning with the rules, allowed foods, menu ideas, and even some culinary recipes.

The Dukan attack phase diet lasts 1 to 10 days, depending on how many kilograms to lose weight, but we recommend limiting 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, five days for a 10-20 kilogram target, and 7-10 days for more than 20 kilograms to lose.

This stage shouldn’t last more than ten days. Although it seems like you can eat anything, protein restriction is a sudden, significant 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.

From my point of view, the attack phase of the Dukan diet is reasonably straightforward; you have to start and achieve your goal. In the following rows, we have prepared all the necessary information, beginning with the rules, the allowed food, the menu ideas, and even some recipes.

The first day of the Dukan diet attack phase

The first few days are always the hardest because you will struggle with old habits, and some will have a physical addiction to sugar and chocolate. In the adjustment period, it is pretty standard for you to feel tired.

Fatigue and carbohydrate cravings usually go away within three days. Many people will notice an increase in energy.

Ensure you eat three 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 eight glasses of fluids daily, although the Dukan Diet recommends consuming more than 18 glasses daily, and by fluids, I mean primarily 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, do a little gymnastics at home, or do 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 of getting 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 an essential 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 you do not notice any other weight loss within five days, you can proceed to the next stage, even if you have planned the attack phase for longer.

Foods allowed in the attack phase Dukan diet

• lean meat, veal, or rabbit
• turkey (except skin and outer parts of wings))
• any 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 the diet. It’s not like that; 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 rich in substances necessary for the body. In addition, it is one of the most recommended sources of beef 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 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 not on the list of allowed foods discussed above.

Exercise

From the beginning, it is necessary to do easy exercises in the attack phase; 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 favour 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 fibre, constipation is risky. 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 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 hungry. Eating up to 5 meals a day is even recommended, 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?

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: