Dukan Diet: Attack – the stage of rapid weight loss

The Dukan diet has many fans around the world, including movie stars, politicians, office workers and housewives. Essentially, this nutrition system involves changing eating habits. At the first stage, it can even be called a mono-diet, since the first phase of the Dukan diet, Attack, allows only protein foods. Then the diet expands and eventually the person returns to his usual diet, with only minor changes.

The Dukan diet consists of 4 phases: Attack, Alternation, Consolidation and Stabilization. The first two phases can be combined into a “losing weight” part, the rest into a consolidating part. The first part is much shorter than the second, but has quite large restrictions on permitted food products. The most extreme phase of the attack lasts only a few days, but it is truly an attack on the body. The fact is that during the Attack, only protein foods are allowed, and for the human body, which loves carbohydrates so much, this is a real shake-up.

Principles of nutrition during the Attack phase

French nutritionist Pierre Dukan believes that the basis for losing weight is a sharp reduction in carbohydrate consumption. But in order for the body to continue to receive nutrients and “lose weight” with excess fat rather than muscle, the emphasis should be shifted towards proteins.

In order not to harm your health (after all, long-term consumption of animal protein can disrupt kidney function), you need to follow several rules:

• Depending on the initial weight, the attack can last 2-10 days, but no more! In one diet course you can lose up to 50 kg (with the maximum duration of the Attack). If there are more extra kilos, then you should not prolong the first phase, but after consolidating the result (phase 3), return again to the Attack. Eating exclusively protein foods for more than 7-10 days can lead to health problems, so it is advisable to have a full medical examination before starting a diet!
• During the Attack you can eat 72 foods identified by P. Dukan.
• If a product is not on the approved list, then it is prohibited.
• You can cook food in any form, but without adding any fats (even vegetable ones): boil, stew, bake, steam or fire, and even fry, but without oil, in a Teflon-coated frying pan.
• There can be 3-7 meals, depending on individual needs, the main thing is that there is no feeling of hunger. But eating right before bed is not advisable.
• The volume of food in a serving is also individual, the main thing is to get enough. But, of course, there is no need to overeat either.

Be sure to consume 1.5 tablespoons of oat bran per day to replenish the body's need for fiber. Bran also improves intestinal motility, which is especially important at the Attack stage, when constipation is possible.

• The recommended amount of fluid is from 2 liters per day. On the one hand, it is necessary to increase the amount of fluid due to the fact that protein foods are quite dry (unlike vegetables and fruits, for example), and on the other hand, the more water, the faster the removal of metabolic products from the body, and the less likely constipation is. .
• At the Attack stage, physical activity is minimal, but mandatory. Walking 20-30 minutes a day is enough and avoiding the elevator.
• The psychological attitude is important. If you initially treat diet as deprivation and torment, there will be no point. The attitude should be positive and optimistic, because diet is a tool with which you will achieve your desired weight.

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You can accurately calculate the duration of each stage of the Ducan diet on the official website ducan.com, based on the initial and desired weight, but approximately this will be the following time frame:

1. Up to 5 kg - 2 days;
2. 6-10 kg - 3 days;
3. 11-15 kg - 4 days;
4. 16-20 kg - 5 days;
5. 21-30 kg - 7 days;
6. 13-40 kg - 9 days;
7. 41-50 kg - 10 days.

It’s quite easy to survive on protein foods for 2-3 days, but a longer period requires more self-discipline. If a breakdown suddenly occurs, you need to rest for about a week and start the Attack phase again.

Uncle Pierre's advice

Before compiling and purchasing a list of Dukan diet products, you should study Attack from other sides. Yes, yes, don’t be surprised, but there are rules not only regarding the food you eat. You will have to change your lifestyle a little, and also start losing weight at the most appropriate moment. “What are the secrets, it’s just a diet,” you ask. But no, Pierre claims that his method is a special nutritional culture, adhering to which you can keep yourself in shape throughout your life. Don't believe me? In vain, take a look at Dukan himself, whose figure even at 73 years old can give odds to other 25-year-old guys.

What is no less important than nutrition? A French nutritionist advises:

1. Start adjusting your weight using his method during vacation or before the weekend. Why? The point is this: glucose will suddenly stop entering the body, which means that your mood and well-being will worsen. Attacks of weakness and dizziness, lethargy, and headaches are possible, as a result of which it will be difficult for you to cover the usual range of activities, both personally and at work. Meanwhile, already on the 4th day your body will adapt, so it will be easier to endure the restrictions.
2. Stock up on oat bran, which is a kind of “trick” of the French pro’s diet, and consume one and a half tablespoons daily. spoons of this miracle product, which takes care of intestinal motility and stool regularity, which is extremely important when losing weight according to Dukan.
3. Discover walks if you haven't already. Every day you should be in the air, and “on your own two feet” and for at least half an hour. If you want, walk to work, or walk with your child in the park, or take a stroll under the moon with your significant other - any option for being in the arms of nature will do, the main thing is that you are in the air.
4. Drink at least one and a half liters of healthy drinks daily, including water, herbal decoction, and fruit tea.

This is important to know! Purposeful victims of excess weight sometimes try to “kill all the birds with one stone”, while starting to engage in active sports in parallel with eating on Attack. Pierre recommends not conducting such “experiments.”

Start with walks, as mentioned above, for the first stage this is quite enough, while excessive loads and grueling workouts can provoke a sharp deterioration in well-being, which can negate all your “works”.

Allowed products for the Attack phase

Dukan Phase 1 meals include 72 protein foods, as well as some spices, seasonings and additions. The diet can be slightly adjusted, depending on the region of residence. So, during the Attack you can eat:

1. Meat:

Beef and veal (steak, fillet, tenderloin, roast beef, steak, escalope, liver, kidneys), rabbit meat, lean parts of horse meat, tongue (veal, lamb, front part of veal tongue), lean pork ham (meat, not sausage! ), cured meats (e.g. basturma, bresaola, sesina).

• Bird:

Chicken (fillet, drumstick, liver), turkey, guinea fowl, ostrich, pigeon, quail, chicken or turkey ham (meat, not sausage!).

• Eggs:

Chicken, quail.

• Fish:

Hake, catfish (sea or river), pike, herring, mackerel, tuna, sprat, capelin, sardine, mullet, carp, crucian carp, cod, whiting, burbot, saury, blue whiting, halibut, haddock, red mullet, dorado, flounder, stingray , eel, sturgeon, any salmon (salmon, trout, salmon, pink salmon), fish caviar (without oil).

• Seafood:

Crabs, crayfish, shrimp (including tiger), squid, cuttlefish, octopus, lobster, lobster, whelk, oysters, scallops, mussels, sea urchins, crab sticks, seaweed, sea kale, sea mushroom.

• Dairy products:

Milk, kefir, cottage cheese (soft or granular), cheese (curd, processed), yogurt (natural, without dyes and sugar).

Allowed products can be prepared in any available way: boiling, stewing, steaming, baking in the oven, frying over a fire or in a frying pan, but without adding oil. It is allowed to marinate in balsamic vinegar or soy sauce, preferably in its own juice. Fish can be boiled, stewed, steamed, baked in the oven, fried over a fire or in a frying pan, but without adding oil; It is advisable to marinate in its own juice; You can also eat smoked and dried fish, canned fish. Poultry can be cooked with the skin on, but the skin is prohibited from being eaten. Eggs can be hard-boiled or soft-boiled, served as scrambled eggs or an omelet. The only restriction is no more than 2 yolks per day. Proteins - in any quantity. Dairy products should have minimal fat content: milk up to 1.5%, fermented milk products - 0-0.5% fat content.

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Everyone determines the size of portions and number of meals independently. The main thing is not to feel hungry, but you shouldn’t overeat either.

In addition to animal proteins, some “dilution” products are allowed during the Attack:

• Oat bran (required!) - 1.5 tbsp. in a day;
• Water - from 1.5 liters per day;
• Tea (any) and coffee without sugar, but with milk;
• Sweeteners (no glucose, fructose or sorbitol);
• Vanilla;
• Herbal teas and infusions;
• Pepsi and Coca-Cola Light;
• Plant proteins: tofu, seitan;
• Powdered milk (skimmed);
• Tomato sauce or ketchup (no sugar);
• Mustard;
• Soy sauce (salty);
• Vinegar (any);
• Adjika;
• Canned tomatoes or gherkins (no more than 2 pieces per day);
• Onions (as a seasoning during cooking, but cannot be eaten);
• Garlic;
• Ginger in any form;
• Any greens (dill, parsley, cilantro, basil, rosemary, coriander, mint, and so on);
• All kinds of seasonings (cumin, cloves, cinnamon, cardamom, turmeric, paprika, etc.);
• Salt and pepper;
• Lemon can be used in cooking, but not eaten as a fruit or drunk as juice;
• Gelatin and agar-agar;
• Chewing gum without sugar;
• Sugar-free lollipops (no more than 4 pieces per day).

The Dukan diet also suggests using paraffin (vaseline) oil to season dishes. It can only be consumed raw and only for cold dishes! It has a laxative effect, which can be very important, because the Attack phase can be accompanied by constipation. Whether to use paraffin oil in food or not is an individual matter for everyone, since this product has many both supporters and opponents.

Please note that during the first two phases (Attack and Alternation), the body is quite limited in its diet, because fruits and most vegetables are completely excluded. Accordingly, he does not receive a significant amount of nutrients. Therefore, in the first half of the diet, you must replenish your supply of vitamins and minerals by taking a daily multivitamin.

Story

Dukan worked on the system for several decades, and in 2000 he even published the book “I Can’t Lose Weight,” which was instantly read by millions of people. The Dukan diet is a protein diet, since during it the person losing weight refuses carbohydrates and consumes only meat and low-fat dairy products.

The body, not receiving the proper portion of energy, begins to burn its own fat, providing itself with strength.

Important! The diet is not suitable for people suffering from pancreatic diseases. Therefore, before you start losing weight, you should consult your doctor.

What foods should you not eat during the Attack phase?

One of the principles of the Dukan diet: what is not allowed is prohibited. Depending on your region of residence, products may, of course, vary slightly among their “local” counterparts. But there is a whole list of prohibited products according to Dukan. Moreover, some of the prohibitions are lifted at each phase, and at the stabilization stage you can eat whatever you want.

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So, at the first stage of the Dukan diet you should not consume:

• Any vegetables, especially starchy ones;
• Mushrooms;
• Any fruit, especially olives;
• Peanut;
• Sugar;
• Chocolate;
• Any oil (animal and vegetable), except paraffin;
• Mayonnaise and ketchup containing sugar;
• Duck and goose meat;
• Fatty pork;
• Pasta;
• Any porridge, except oat bran;
• All legumes;
• Bread and any baked goods;
• Pastries, cakes and other confectionery products.

You only need to survive on a pure protein diet for 2-10 days. Then, in the Alternation phase (Cruise), 28 carbohydrate products are necessarily added, and the load on the body is significantly reduced.

The Attack phase is a sudden change in diet and stress for the body. Therefore, your overall health may worsen. It is necessary to carefully monitor your health, and if subjectively it seems to you that your condition is unhealthy and does not allow you to continue the diet, it is better to give it up. And be sure to go to the doctor, perhaps the diet has revealed hidden chronic diseases.

Contraindications to the use of this system

The main contraindications to this type of diet are disorders of any type of metabolism in the body, among which are:

• diabetes mellitus of any type;
• urolithiasis disease;
• cholelithiasis;
• chronic diseases of the liver and pancreas;
• appendectomy: after removal of the appendix, the balance of certain classes of food bacteria necessary for the complete absorption of protein products is disrupted.

You should also not use this technique if:

• insufficiency of the cardiovascular system;
• insufficiency of the urinary system;
• hormonal disorders;
• anorexia at any stage;
• pregnancy and lactation;
• oncological diseases.

Example of a menu at the Attack stage

The Dukan diet is well suited for people who not only love protein foods themselves, but also enjoy cooking, because most protein foods need to be processed in one way or another.

Among people who are just starting to lose weight and have not yet studied all the features and nuances of diets, there is a misconception that mono-diets have a very limited menu. Very often, if chicken fillet is indicated, then beginners eat it simply boiled every day. Of course, this style of eating quickly gets boring and breakdowns occur.

In fact, even from one product you can prepare dozens of dishes, and from 72+ Dukan products you can eat for a whole week without repeating the same meal. Another advantage of the diet is the interchangeability of products. During the Attack, dairy lovers can focus on cottage cheese and cheesecakes, meat eaters can eat chops, cutlets, steaks and kebabs, fish fans will also be satisfied. The main thing is to eat what you like and not feel hungry.

The menu for one day of Attack might look something like this:

1. First breakfast: Oat bran steamed in milk, coffee with milk;
2. Lunch: Chicken omelette, glass of milk;
3. Lunch: Beef steak with herbs, a couple of gherkins, a glass of diet cola;
4. Afternoon snack: Cottage cheese (possibly with added sweeteners) or cheesecakes;
5. Dinner: Fish soup from permitted products, baked fish;
6. Before bed: a glass of kefir or a portion of natural yogurt.

On the Internet you can find many recipes from approved foods for any phase of the Dukan diet. These are meat dishes and vegetable dishes, all kinds of pancakes and casseroles, desserts and even special “Dukan” bread.

Benefits of the Dukan Diet

This diet provides a huge range of foods to choose from that you can consume. This is what makes it easy to tolerate the Dukan protein diet. You can come up with a tasty and varied menu for the week of the “attack” phase. If you don't have many ideas on how to use and what to cook with allowed products, you can find recipes and additional recommendations in his book.

In the weather for an ideal figure, do not forget about your well-being. If you notice prolonged loss of energy, severe dizziness, or other symptoms of serious side effects, seek advice from a nutritionist. Although very poor health and loss of strength are rare occurrences when following the first phase of the “attack” of the Dukan diet. While following a diet, do not forget to exercise. They will help lift your spirits and even distract you when hunger strikes. And if you combine physical exercise with the Dukan diet, the results will not be long in coming.

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