It consists of four phases, the first being the Attack Phase, the second the Cruise Phase, the third the Consolidation Phase and the fourth the Stabilization Phase. According to its author, the Dukan Diet allows you to lose up to 5 kilos weekly.
The first phase is one of the most important of the Dukan Diet because the food restriction is high since animal protein is the only thing you can eat.
This weight loss plan almost eliminates fats and carbohydrates; It is possible to affirm that in the initial phase, the weight loss is high but to know the number of weeks that this diet should be followed, the first thing to do is calculate the desired weight to get.
Being the first phase, the most important of the Dukan Diet, and due to the significant restrictions regarding the allowed foods, today, from 100.dietas.com, we share several recipes for the attack phase.
Each of the phases of the Dukan diet allows you to eat certain foods, and therefore, it is essential to know some food recipes that adapt to each of these stages.
Table of Contents
Dukan Diet Attack Phase: Foods allowed and forbidden]
During the first stage of the Dukan diet, the “Attack Phase,” one is only allowed to eat foods rich in protein, and the intake of carbohydrates is prohibited.
Foods allowed in the Attack Phase of the Dukan Diet
- Lean, grilled, roasted or cooked meats without the added oil.
- Boiled eggs
- Turkey ham.
- Natural non-fat yogurt.
- Skimmed milk.
- Cottage cheese.
- 1 ½ tablespoon of oat bran daily.
- One tablespoon of Goji berries with high purifying power.
Foods forbade in the Attack Phase of the Dukan Diet
- Carbohydrates: (bread, rice, pasta, fruits and sweets)
On average, this phase lasts 3 to 7 days with a loss of 3 to 5 kilos.
Sample menu type for the attack phase
In the attack phase, the diet is based only on protein-rich foods. So the menu can be:
|Meal Time||Option 1|
|Breakfast||One glass of skimmed yogurt, 1 ½ tbsp oat bran, two slices of cheese or turkey ham, coffee with skim milk without sugar|
|Midmorning||One low-fat natural yogurt, two slices of turkey ham|
|Afternoon Snack||One glass of skimmed yogurt, 1 tbsp Goji Berries, one boiled egg, three slices of turkey ham, one piece of cottage cheese|
|Lunch/Dinner||250g red meat with sauce and four low-fat kinds of cheese OR 2 grilled chicken breasts or shrimp in a low-fat cheese sauce|
Recipes for the attack phase in Dukan
Pan de molde Dukan
A delicious bread ideal for breakfast, it is on the list of allowed foods because it is prepared based on wheat bran.
- One tablespoon of fresh cheese, 0% fat.
- One teaspoon of dry yeast.
- Two tablespoons of oat bran.
- One tablespoon of wheat bran.
- One egg white.
- One pinch of salt.
Place the oat bran, wheat bran, salt, yeast, fresh cheese, and egg white in a bowl.
Mix all the ingredients until you get a homogeneous paste.
Place the preparation in a silicone mould and cook in the microwave for approximately 5 minutes, always depending on the type of oven.
Dukan Chicken Rolls
Dukan chicken rolls are a straightforward and delicious recipe. Only four ingredients are needed, and they cook on the grill for a few minutes.
- One hundred fifty grs. of chicken breast cut into fillets.
- 100 grs. Low-fat cheese.
- Three pieces of dried tomato.
Spread the chicken breast fillets on a counter and sprinkle them with the spices, adding a little cheese and spreading it until a thin layer is left.
Place two or three slices of dried tomato on the cheese and roll the fillets, closing each side with a wooden toothpick.
To cook these rolls, heat a pan or griddle well and brown on both sides for about 5 minutes.
Remove the wooden toothpick from each roll and serve.
It only takes a low-fat yogurt and a little salt to make yogurt cheese, a straightforward recipe for the Attack Phase of the Dukan Diet.
- Five hundred grams of unsweetened skimmed natural yogurt.
- One teaspoon salt.
Mix the yogurt and salt in a medium bowl.
Beat well until you get a smooth dough.
Place a strainer on a bowl and a white cloth inside the filter.
Pour the yogurt mixture into the strainer and let the serum settle into the container for 24 hours.
Leave the preparation in the fridge covered by a clean cloth.
After 24 hours, the cheese will be ready to eat.
A perfect chicken curry recipe for the Attack Phase of the Dukan diet, a tasty dish with a unique flavour.
- One chicken breast without skin.
- ½ yogurt 0% natural.
- Spray vegetal.
- One teaspoon curry powder.
Cut the chicken breast into thin fillets and brown them in a frying pan with a little vegetable spray.
Add the yogurt, a little water, salt, pepper and curry, mixing everything well and letting it cook for a couple of minutes before serving.
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.