The first phase of the Dukan diet Attack: features. permitted products

Achieve your new figure with the first step of the Dukan Diet and discover the benefits of weight loss.

Dreading the moment you hit the beach this summer? Does a swimsuit make you feel scared?

The new Dukan summer diet may be the answer to your prayers. High in protein and low in fat, the Dukan Diet's weight loss has taken the world by storm, and now it's been adapted by Dr. Dukan for mind and body so you can prepare yourself for beach season.

A bestseller in Dukan's home country of France for 10 years, the diet only became popular in the UK last year. Penelope Cruz used the Dukan diet to get back into shape after the birth of her daughter, and Kate Middleton's mother Carole was on the diet ahead of the royal wedding.

The diet focuses on the enjoyment of food, promotes effective weight loss and does not require strict restrictions.

It's these principles and accelerated weight loss that make the Dukan Diet the perfect way to get in shape for summer, and it's for this reason that Dr. Dukan has developed a special body + soul plan to get you ready to hit the beach.

Independent nutritionist Dr Sarah Schenker agrees: "Huge amounts of carbohydrates, especially refined ones [white bread, pasta and rice] are unlikely to be good for your health, so the low-carb, protein-rich Dukan system is much closer to the principles of healthy eating than many of us think."

Dukan Attack - the first phase of the popular diet

The first stage of the Dukan diet is called Attack. The main purpose is to start the fat burning process in the body. If we talk about the duration of the Attack, then this indicator will completely depend on the individual goal of losing excess weight. To determine your actual excess body weight, you can use a special calculator and calculate how many kilograms to lose using the Attack phase of the Dukan diet. Below is an example:

Excess weight - up to 5 kg, the duration of the Attack phase of the Dukan diet in this case is no more than 3 days. 5-10 kg - in this case, the Attack phase lasts 3-5 days. If excess weight is above 10 kg, then the Attack stage lasts 6-7 days.

It must be remembered that despite impressive obesity, the first stage of the Dukan diet should not last more than 10 days.

Vietnamese Dukan beef

Dishes from Asia are known all over the world for their slightly spicy and quite savory flavors. These recipes also include Vietnamese beef. To prepare it you will need the following ingredients:

lean beef tenderloin 0.5 kg;
a small piece of fresh ginger (can be replaced with powdered ginger if you can’t find it);
4 cloves of garlic;
soy sauce 3 tbsp. l;
oyster sauce 1.5 tbsp. l;
cilantro 1 bunch (can be replaced with parsley);
black and ground pepper to taste.

The tenderloin must be cut into small oblong pieces. For the marinade, in a separate bowl, mix soy sauce, oyster sauce, add finely grated ginger and garlic and pepper passed through a garlic press. Place the meat in the resulting liquid and leave to marinate for an hour. After this, fry in a frying pan without any oil. The pan must be well heated so that the beef immediately gets a crust and does not lose its juiciness. Before serving, decorate with herbs.

This meat goes well with baked vegetables, but it can also become an independent dish that does not require a side dish.

Rules for using the Attack phase effectively

Let's look at the main points, how to behave correctly, what recipes are suitable and what you need to know when following the Dukan diet, all this will help the body adapt to its new diet.

1. The best time to start the Dukan diet is while on vacation, you can also do this before the weekend. Why? The fact is that the Attack phase involves a menu in which you need to exclude many foods, including those containing glucose. You will have to follow a specific menu designed as per the requirement of this phase. This action leads to some deterioration in well-being. During this period, those losing weight may experience weakness, headaches, lethargy and dizziness. There is an unpleasant odor from the mouth, and the body smells of acetone.

2. Pierre Dukan associated the described phenomena during the Attack with the fact that the body experiences a glucose deficiency, and therefore actively breaks down its own fats. It is the decay products that give the unpleasant odor. But don’t be scared: the Dukan diet is designed in such a way that everything goes away within two to three days. These are the most difficult days, so at this time it is better to refrain from your main work, you can take a week off.

3. The Dukan diet requires daily walks of at least 30 minutes. This rule applies to all stages, especially important in the first stage of Attack. Pierre Dukan explains this by saying that being in the fresh air promotes the effective removal of waste products and the breakdown of fats, making you feel better and quickly adapting to the Dukan diet.

4. Clean drinking water. Its amount should be approximately two liters per day (teas without sugar are not considered). Drinking plenty of fluids greatly facilitates your well-being and helps cleanse the body of broken down fats, which results in rapid weight loss.

5. Performing feasible physical exercises. This rule says that the first stage of the Dukan diet does not allow overwork; in this case, it is better to help: a swimming pool, various water procedures, and walks in the fresh air are excellent in this case.

6. During the four stages of the Dukan diet, it is recommended to consume oat bran - 1.5 - 2 tbsp. l. per day, you can drink them with plenty of water (this allows you to combat constipation effectively and without complications). This is perhaps the most important rule.

In the first stage, the Dukan diet involves split meals: it is recommended to eat frequently, but the portions should be small. This approach will help you cope with hunger more easily. List of prohibited products

The Dukan diet suggests prohibiting the following foods in the 1st stage of Attack:

all cereal products (barley, buckwheat, millet, rice, etc.) and legumes (peas, beans, beans);
pork, duck, lamb, goose meat;
fatty beef;
veto all baked goods and absolutely all sweets;
avoid eating fruits;
hard cheese;
do not eat vegetables that contain starch;
strictly prohibit alcohol, even weak;
canned products: fish, meat;
various smoked products.

Having studied the list, the question arises: what can you eat on this diet? The Attack stage must consist of the following products, which Pierre Ducane defined as permitted:

a wide range of low-fat dairy products (their fat content cannot exceed 2%);
chicken and turkey meat without skin;
lean varieties of veal and beef, exclude ribs;
chicken, veal and beef liver;
There are different types of fish, but preference should still be given to low-fat types (exclude canned food);
seafood (mussels, shrimp, crustaceans);
eggs, but no more than 2 pieces per day;
natural juice (in small quantities).

To prepare dietary dishes, you can use vinegar, seasonings, onions, lemon juice, and tomato paste. Instead of sugar, it is better to use a sugar substitute; use salt in small quantities (just to change the taste of the dish).

It is better to steam the products, but you can bake them in the oven. It is advisable to exclude oil when cooking.

What can you eat

Lean beef, veal, rabbit meat (no fat)
Chicken and turkey (skin removed)
Lean ham and dried beef
Fish prepared in various ways
Other seafood
Up to two eggs a day. Consume no more than three yolks per week if you have high cholesterol. Protein can be consumed without restrictions.
Low-fat dairy products such as yogurt, cottage cheese and skim milk.
Plain and flavored yogurts can be eaten without restriction, but fruit yogurts (which contain fruit puree) should be limited to two servings per day.
Sweeteners, vinegar, spices, herbs, garlic, onions, gherkins and pickled onions for seasoning, lemon juice, mustard and salt in moderation, sugar-free chewing gum.

Sample menu

For consumption at this stage, Pierre Dukan allows a list of 100 products, from which an individual menu and recipes for the day are compiled; you can diversify it by replacing products. You can view the table of protein products here.

The presented version of the daily menu includes only permitted products; the Dukan diet involves rearranging them, but not forgetting 1.5 -2 tbsp. oat bran taken daily.

First menu option for "Attack"

First breakfast: boiled chicken egg - 1 pc., a jar of natural yogurt (low-fat). Second breakfast: several pieces of fried turkey (300 grams). Lunch: a piece of boiled chicken (400 grams), low-fat cottage cheese - 100 grams. Afternoon snack: a jar (150 grams) of low-fat yogurt, Dinner: a piece of fish (fried or steamed), boiled egg - 1 piece.

Second option for the “Attack” stage

First breakfast: prepare scrambled eggs from the whites of two eggs, add milk (1.5% fat), sprinkle with herbs. Second breakfast: a jar of low-fat yogurt. Lunch: chicken baked with lemon and garlic (300 grams), veal or boiled beef (200 grams). Afternoon snack: boiled shrimp with pepper (seasonings) - 300 grams. Dinner: crab meat, baked mussels - 200 grams each, fish (300 grams) cooked in any way, 200 grams of low-fat kefir.

As can be seen from the first and second menus, the basis is protein products; the Dukan diet, or rather its first stage Attack, does not contain carbohydrates. But you need to be careful - such a menu and a list of certain protein products are contraindicated for certain categories of people who have various diseases of the internal organs of the chronic phase.

Most popular recipes

Many people have a hard time with the lack of bread. But Dukan took this into account and offers to prepare special pastries as a replacement.

Bread

You can prepare it in a matter of minutes, without using any special skills. To do this you need to take:

2 eggs;
Low-fat cottage cheese of soft consistency or yogurt - 2 tbsp. spoons;
120 g oat bran;
Half a teaspoon of soda.

All of the above is mixed and a loaf is formed. It is baked in the oven, microwave or bread maker until cooked.

Pastrami

Chicken or turkey pastrami is another tasty and healthy dish. What does she need?

Olive oil 17-20 ml;
Paprika, a mixture of peppers and other other seasonings as desired for the marinade;
Turkey or chicken fillet – 0.8 kg;
Garlic – 1-2 heads;
Water with salt, based on one glass of liquid - a tablespoon of salt.

It is necessary to prepare in the evening. Rinse and clean the meat and add water and salt. Place it all in the refrigerator overnight. Prepare a marinade from a mixture of seasonings.

In the morning, dry the fillet and brush with marinade. Place in the oven on a baking sheet and bake for 20-35 minutes. Temperature – 250 degrees.

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Pancakes

To make bran pancakes you will need:

100 grams of kefir and cottage cheese;
Two eggs;
Oat bran – 10 grams;
Gluten – 30g;
Salt and soda - a pinch;
A teaspoon of vegetable oil.

The dry ingredients are first mixed with the eggs, and then kefir and cottage cheese are added. The pan is heated, greased with oil and pancakes are baked.

Cheese from Dukan

Many regular store-bought foods do not fit into the Dukan diet. Traditional cheese contains a lot of fat and salt. Therefore, it is important to use special Dukan cheese.

You can eat it during all phases of the diet. For it you will need low-fat cottage cheese and kefir, five eggs and salt.

Don’t be afraid - even inexperienced cooks can prepare this dish, and it will take a minimum of time. Dukan cheese tastes like Adyghe cheese.

Low-fat dairy products:

Kefir – 3 liters;
Milk – 3 liters.

In addition, eggs in the amount of 5 pcs. and salt, preferably coarse table salt - 4 teaspoons.

From the dishes you need to prepare: a 5-liter saucepan, a silicone spatula, a colander and gauze.

How to cook? Bring milk to a boil over medium heat. In this case, constant stirring with a spatula is necessary, otherwise burning is possible. Using a blender, beat the eggs with kefir in a bowl. Gauze is placed in a colander.

After the milk boils, you can pour a lot of kefir with eggs into it and add salt. Increase heat (to high) and bring to a boil. This usually takes 5-8 minutes. In this case, whey and the mass itself are formed in the pan, from which cheese will then be made.

This contents should be poured into a colander with gauze. After 10-16 minutes, the future cheese in gauze is placed under a heavy object. To do this, you can take a pan filled with water.

In 5-7 hours the cheese will be ready. If you do not plan to eat it in the near future, you should store it in the refrigerator.

Chicken kebab

You will need:

Chicken thigh meat 6 pieces and 1 breast;
Low-fat kefir (can be replaced with natural yogurt) – 2 cups;
Seasonings (curry, paprika, etc.) and salt to taste (but remember the rule of limited consumption);
Onions - small heads;
Skewers.

Prepare two different compositions for soaking meat. The first is kefir with curry and paprika. The breast is soaked in it. The second is yogurt and chicken seasonings, and thighs are placed in it. To marinate, place the workpiece in the refrigerator for 2-3 hours.

Cut the onion into wide rings. Thread on a skewer in this order - thighs, breast, onions. You can fry on the grill or in the oven at a temperature of 180 degrees. Don't forget to turn the kebab periodically. Garlic sauce goes great with this dish.

Dukan beef in pickled onions

The following recipe also requires the presence of a marinade. This is a cold appetizer, for the preparation of which you will have to leave the meat overnight. The products you will need are:

3 onions;
lean beef 0.5 kg;
vinegar 6-9%;
sweetener (not tableted);
salt, pepper to taste.

The beef needs to be boiled and cut into small pieces. The onion is cut into rings. In a separate bowl, sugar is added to the vinegar and after that you need to add boiling water in the amount of a third of the amount of vinegar. When mixing the marinade, make sure that it completely covers the onions. Let it marinate for an hour. Then combine the onion with boiled beef and add spices. After this, the appetizer should be left for 6-7 hours in the refrigerator and only after that the meat will acquire its unique taste.

Of course, you can eat it after a couple of hours. But. Having tried both options, you will undoubtedly feel a huge difference in the richness of taste.

Who is Pierre Dukan

Pierre Dukan is the ideological developer of the diet named after him. Since 1975, while working as a therapist, he began to create his brainchild - a diet with a sharp restriction of carbohydrates. The French doctor gained worldwide fame after publishing the book “I Can’t Lose Weight.” It immediately became a bestseller. The diet has an equal number of fans and opponents. Those who have managed to lose weight are her main fans. The medical world sharply criticizes the technique, proving that it is harmful to health. In 2014, the author was excluded from the register of doctors in his country for his commercial attitude towards medicine.