Recipes for the attack phase in Dukan

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. This is the Dukan Diet, which according to its author allows you to lose up to 5 kilos in a week.

The first phase is one of the most important of the Dukan Diet because the food restriction is high since the only thing you can eat is animal protein.

This weight loss plan almost completely eliminates fats and carbohydrates and 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 great 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 important to know some food recipes that adapt to each of these stages.

Dukan Diet Attack Phase: Foods allowed and forbidden

During the first stage of the Dukan diet “Attack Phase” it is only allowed to eat foods rich in protein, the intake of carbohydrates being prohibited.

Foods allowed in the Attack Phase of the Dukan Diet

  • Lean, grilled, roasted or cooked meats without the added oil.
  • Kani.
  • Boiled eggs
  • Turkey ham.
  • Natural non-fat yogurt.
  • Skimmed milk.
  • Cotagge cheese.
  • 1 ½ tablespoon of oat bran daily.
  • 1 tablespoon of Goji berries with high purifying power.

Foods forbidden in the Attack Phase of the Dukan Diet

  • Carbohydrates: (bread, rice, pasta, fruits and sweets)

It should be remembered that on average this phase lasts between 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 foods rich in protein. So the menu can be:

Breakfast

  • 1 glass of skimmed yogurt.
  • 1 ½ tablespoon of oat bran.
  • 2 slices of cheese or turkey ham.
  • coffee with skim milk without sugar.

Midmorning

  • 1 low-fat natural yogurt.
  • 2 slices of turkey ham.

Afternoon snack

  • 1 glass of skimmed yogurt.
  • 1 tablespoon of Goji Berries.
  • 1 boiled egg.
  • 3 slices of turkey ham.
  • 1 slice of cottage cheese.

Lunch dinner

  • 250 grams of red meat with sauce 4 low-fat cheeses.
  • 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.

Ingredients

  • 1 tablespoon of fresh cheese 0% fat.
  • 1 teaspoon of dry yeast.
  • 2 tablespoons of oat bran.
  • 1 tablespoon of wheat bran.
  • 1 egg white.
  • 1 pinch of salt.

Preparation

In a bowl place the oat bran, wheat bran, salt, yeast, fresh cheese and finally the egg white.

Mix all the ingredients until you get a homogeneous paste.

Place the preparation in a silicone mold and cook in the microwave for approximately 5 minutes, always depending on the type of oven.

Dukan Chicken Rolls

Dukan chicken rolls is a very simple and delicious recipe. Only 4 ingredients are needed and they cook on the grill in a few minutes

Ingredients

  • 150 grs. of chicken breast cut into fillets.
  • 100 grs. low-fat cheese.
  • 3 pieces of dried tomato.
  • spices

Ingredients

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.

On the cheese, place two or three slices of dried tomato 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, about 5 minutes.

Remove the wooden toothpick from each roll and serve.

Yogurt Cheese

It only takes a low-fat yogurt and a little salt to make yogurt cheese, a very simple recipe for the Attack Phase of the Dukan Diet.

Ingredients

  • 500 grams of unsweetened skimmed natural yogurt.
  • 1 teaspoon salt.

Preparation

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 strainer.

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.

Chicken curry

A perfect chicken curry recipe for the Attack Phase of the Dukan diet, a tasty dish with a special flavor.

Ingredients:

  • 1 chicken breast without skin.
  • ½ yogurt 0% natural.
  • spray vegetal.
  • 1 teaspoon curry powder.
  • shall.
  • Pepper.

Preparation

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.

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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