Fish in the oven according to Dukan. Dukan attack diet recipes - weekly menu of allowed foods

The importance of the first step

The first step is choosing a diet, after which it is advisable to take the second – a trip to the doctor, who will refer you for tests. It is advisable to do this because the diet may have contraindications. This fully applies to the Dukan diet. Below we will talk about the essence of the Dukan diet. “Attack” is one of its parts, the initial stage, which is the most important. But it can also be used as an independent scheme. This is what we will talk about.

The diet got its name from its creator, the French doctor Dukan. Promoting a self-developed method of losing weight, he insists that in order to effectively burn fat, it is necessary to minimize the consumption of carbohydrates.

What's the point?

What is possible on the Dukan “Attack” diet, and what is not allowed and why? Once in the body with food, sugars are absorbed quickly, and if the incoming calories are not consumed immediately, they will be “deposited on the sides.” At the same time, little energy is spent on such a process. This is especially true for simple carbohydrates, which are contained in the form of glucose in sugar, honey, white bread, buns, jam, and sweets. As for complex carbohydrates, which make up vegetables and sour fruits, they are allowed in the Dukan diet, but in very limited quantities and not at the first stage.

The basis of the Dukan diet (the “Attack” phase) is protein products. Entering the body, they are mainly used not to obtain energy, but as a building material to replenish missing elements in cells and tissues and create new ones. At the same time, when digested, proteins absorb much more energy than carbohydrates. It is this property that is taken as the basis for the menu for each day of the Dukan “Attack” diet. It makes it possible to get rid of excess fat in record time if you strictly follow the rule of eating mainly protein foods.

Basic principles of the diet

The main principle of the scheme proposed by the French doctor is that the more kilograms you need to lose, the fewer carbohydrate foods you need to consume. Only by eliminating “carbohydrate injections” in the form of main meals and snacks can you make excess fat deposits melt away.

Other principles of the Dukan Attack diet menu are:

1. Be sure to use oat bran, which is preferably eaten on an empty stomach.
2. You need to drink no less than three liters of fluid per day.
3. The more weight you need to lose, the longer you need to use the Dukan Attack diet menu.
4. Very obese people are advised to adhere to stricter limits in their protein diet.
5. Steaming, boiling and stewing foods is important. If the dish is cooked in a frying pan, you need to either pour a little water instead of oil, or lubricate it with a very thin layer of fat.
6. It is recommended to add spices that tend to speed up metabolism in the body.
7. The use of a minimum amount of salt is encouraged.
8. The period of nutrition according to the Dukan “Attack” diet menu should not exceed two weeks.
9. Without strictly following the recommendations, you cannot expect to achieve a significant effect.

Sample menu for the week

Before eating, you should drink a glass of clean water. As a food additive, consume 1.5-2 tbsp daily. l. any bran (oat, rye, wheat). Instead of bread, Dukan flatbreads are used for the main dish.

Diet for 7 days:

*Dukan cheesecakes.

Necessary ingredients: any bran (2 tbsp), cottage cheese 120 g, egg, pinch of baking powder, 0.5 tsp. sweetener. All products are mixed, 3 balls are molded. They need to be flattened and placed on a baking sheet, baked in the oven for 25 minutes.

**Oat cookies.

Ingredients: 2 eggs, bran (2.5-3 tbsp), 20 g of liquid sweetener, vanillin on the tip of a knife. All components are added to the yolks. The whites are whipped separately. The resulting mixtures are combined and mixed well. The dough is rolled out. Using molds, cut out shapes and place them on a baking sheet. Bake for 15-22 minutes.

Dukan Diet "Attack" Authorized Products

The recommendations of the famous French nutritionist are not limited to the prescription to eat mainly protein foods. Unlike, for example, the “Kremlin diet”, which is also based on the principle of losing weight on proteins, not all of them are used indiscriminately. Therefore, Dukan offers a list that includes 72 products. Let's look at some of them.

List of Dukan Attack Diet foods.

• Meat and mushroom broths, to which it is forbidden to add vegetables and cereals.
• Ham products, the fat content of which should be in the range of 2-4%.
• Beef (with the exception of parts such as entrecote and ribs, due to their high fat content).
• Mushrooms (not fried, without adding sour cream).
• Horsemeat.
• Crab sticks.
• Rabbit.
• Chicken and turkey without skin.
• Seafood: seaweed, lobsters, squid, lobsters, mussels, shrimp, crabs, crayfish.
• Liver, kidneys, stomach, lungs.
• Veal.
• Cottage cheese, milk, kefir, yogurt, natural yogurt, having a fat content of no more than 1%.
• Boiled and fried eggs (with a minimum amount of oil), with a limited number of yolks.

Dukan diet stages. Where to begin

Having decided to lose weight using the Dukan diet, you cannot immediately switch to dietary restrictions. In order to achieve the desired result and at the same time not harm your health, not break down and not experience discomfort while losing weight, you need to properly prepare for the process itself. To do this, you need to consult a doctor, develop clear motivation for yourself and competently enter the dietary process.

Consultation with a doctor

Like any diet, the Dukan weight loss system is stressful for the body. Therefore, before starting it, it is necessary to undergo a medical examination in the following areas:

• do an ultrasound to check the condition of the internal organs, primarily the kidneys and liver;
• undergo clinical blood and urine tests, the results of which should confirm the absence of any pathologies.

The Dukan diet is protein-rich and involves consuming a very large amount of protein, which puts a huge strain on the liver, kidneys, and blood vessels. Therefore, if there is even the slightest disturbance in the functioning of these organs, it is necessary to abandon this technique.

Passing a medical examination and following these recommendations will help you avoid negative consequences associated with a special nutrition system. And taking into account how long the Dukan program lasts, which is considered one of the longest weight loss methods, you need to monitor your health not only before starting, but throughout the entire period of its implementation.

Protein foods greatly increase the amount of cholesterol and purines and increase liver tests. To detect pathological abnormalities in a timely manner, you need to take a biochemical blood test every month, and if any abnormalities are detected, immediately, but gently and unobtrusively, quit the diet. After this, it is better to choose another option for losing weight, and it is advisable to do this together with a nutritionist. If the Dukan method fits the bill, the next step should be to develop clear motivation.

Developing motivation

To ensure that dietary restrictions and sudden changes in diet do not cause psychological discomfort, you need to have a strong incentive to obtain the desired result. To do this, the author of the technique recommends resorting to the following tricks:

• buy something nice in a size smaller and try it on periodically, trying to “squeeze” into a dress or jeans;
• come up with incentive prizes for each achievement;
• find support from family members so that no one demands to cook dishes prohibited by Dukan.

Also, to create a stimulus, you can purchase some products necessary for the diet in advance. Not all of them are bought in regular stores, although everything from the list of permitted ones is available for free sale. But throughout the entire program, you will also need others - additional acceptable products, the so-called DOP, which will make following it much more pleasant, since they will allow you to significantly diversify your diet.

• puddings (eg Dr. Oetker);
• sweetener (stevia, FitParad);
• balsamic vinegar;
• sugar-free syrups;
• low-fat cocoa;
• carob;
• gluten;
• flavorings;
• isolate (soy, whey);
• agar-agar;
• funchose;
• Shirataki noodles.

Most of the products from this list can only be purchased in specialized online stores, having previously made an order.

In addition, to develop strong motivation, you should realistically imagine the positive changes in life that will occur after normalizing your weight.

Getting into the diet

To reduce possible risks, you must enter the Dukan nutrition system gradually:

• in two weeks, reduce the amount of sugar and salt consumed, since in the first phase “Attack” you will have to completely abandon them (if this is too difficult, you can use a high-quality sweetener and soy sauce, respectively);
• gradually begin to replace wheat bread and pastries with bran cakes or other similar products recommended by Dukan;
• reconsider your drinking regime, increasing the amount of liquid you drink per day to 1.5–2 liters.

It should also be taken into account that the proposed method requires certain financial costs for the purchase of fresh and high-quality meat, fish, and other products that are mandatory for inclusion in the diet.

The Dukan diet is a protein nutrition system, at each stage of which it is necessary to perform certain actions, follow specific rules and use appropriate food products. The final result of losing weight directly depends on the correct adherence to all recommendations.

Low-fat food rule

Having examined the permitted products of the Dukan “Attack” diet, we come to the conclusion that only protein foods that contain a small amount of fat are allowed. This rule is another fundamental feature of the nutritional scheme under consideration. This is what distinguishes it from the “Kremlin diet”.

According to the nutritionist himself, protein dishes should not be heavy. After all, as mentioned above, the body spends a lot of effort to assimilate them. And if they are also fatty, then the Dukan “Attack” diet menu for every day without adding carbohydrates can cause serious harm to the body.

Low-calorie fish products

There is no fish component in this list, but not because it is not provided for by Dukan, but for the reason that it needs to be mentioned separately. This is due to the fact that there is some deviation from the deletion of all fatty components from the allowed products of the Dukan “Attack” diet. Let's look into this issue.

As for low-fat fish, it is certainly on the Dukan list. These include:

• dorado;
• haddock;
• flounder;
• carp;
• Mullet;
• carp;
• bream;
• pollock;
• navaga;
• whiting;
• zander;
• cod;
• hake;
• pollock;
• pike.

Such fish can be boiled, baked in the oven without oil, made into soup, and also consumed canned if it is in its own juice. It is even more preferable than meat products, as it puts less strain on the body.

Preparation

We turn on the oven - we don’t need a high temperature, about 180-200 degrees. Lightly grease the mold (if it is not silicone) with vegetable oil. Separate the yolks from the whites, beat the whites until stiff peaks form. Mix the yolks, water, sugar substitute, bran and baking powder thoroughly.

Combine the whites with the bran mass, mix gently, from bottom to top, trying to prevent the whites from falling off. Pour the dough into the mold.

Flatten with a spoon and place in the preheated oven to bake until done.

When the cake is baked, we start pouring. Using a mixer, beat soft cottage cheese with sakhzam, add eggs and beat well again. The mass should be homogeneous, and the grains of sakhzam should disperse.

Pour the mixture onto the crust.

We level it with a spoon, then rotate the mold along the axis so that the surface becomes almost completely even. And back into the oven at low temperature. About 160 degrees.

I’m writing approximately because my oven is ancient and very unique, I use my eye to navigate it. The time it took me to bake was 30-40 minutes. We don't need a cheesecake crust. The curd mass should thicken and become a single whole - then our pie is ready.

When the Dukan cheesecake is almost ready, you can start preparing the hibiscus jelly. Add agar-agar, a sugar substitute and a tea bag to a glass of boiling water in a convenient bowl. Stir, put on the stove, and, stirring, bring to a boil. As soon as it starts to boil, remove from the heat and cool slowly.

Take the finished cheesecake out of the oven and cool too. It is better to do this by separating the edges of the curd part from the mold. Fill the warm pie with warm hibiscus and agar-agar jelly, cool until the jelly hardens. It doesn’t take long to prepare this pie; it takes longer to describe the process.