The popular diet developed by Pierre Dukan is low-carbohydrate. It would seem that you would have to forget about any baking with such a nutrition plan. However, among the recipes that Dr. Dukan came up with for his followers, you can find recipes for bread, casseroles, and biscuits. The latter resemble thin flat cakes in appearance. The French wrap an omelette in them - this is one of the common options for local breakfast. Dukan flatbreads do not contain flour and are healthy and low in calories. They can be eaten as an independent dish, or made into rolls or cakes. This dish will help those who find it difficult to give up such foods not to break their diet.
What is the Dukan Diet Attack?
The initial stage of the diet, developed by nutritionist Pierre Dukan, was named “Attack”. During this phase, a person losing weight should eat exclusively protein foods. Most of the permitted products are not limited in volume, and you can eat them at any time. We are accustomed to the fact that to lose weight we need to strictly control calories, not eat in the evening and limit portions. The Dukan attack diet will definitely prevent you from starving to death, and at the same time it will rid your body of 5 kg in a week. You just need to strictly follow the rules and the results of the diet will not be long in coming.
Dukan diet rules
The main rule that the Dukan diet stage 1 requires of those losing weight is not to exceed the deadline. For no more than 10 days, you can use the diet intended for this stage. For the normal functioning of the human body, carbohydrates and fats are necessary, and the attack diet recommends completely eliminating them from the diet. Don't risk your health, even if your success makes you think about breaking the diet rules. This is not the only condition of the first stage that requires strict adherence; the diet also includes the following rules:
- Every day the diet should contain 1.5 tbsp. oat bran;
- daily volume of water – 2 liters;
- the amount of salt is minimal;
- take pharmacy vitamin and mineral complexes;
- Physical activity is required, at least the simplest: walking, warming up.
Basic principles of the Pierre Dukan diet
At first glance, the essence of the diet is quite simple. There are 4 stages during which you need to include clearly defined foods in your diet. The names of the phases reflect the basic processes that occur with the weight of those losing weight.
The first phase – “Attack” – is sometimes called the acute weight loss phase. During this wonderful period, future graceful fallow deer lose from 2 to 6 kg in a period of 2 to 7 days. The basis of the diet is proteins and nothing else. Previously, for the Attack stage of the Dukan diet, products were strictly regulated, there were 72 of them, but now the list has been expanded with the blessing of “Papa Pierre” himself.
In the second phase - “Alternation”, 28 types of vegetables are added to the proteins. The duration of the alternation directly depends on the weight of the person who wants to get rid of extra pounds. You can calculate the phase by typing the combination “Dukan diet calculator” into the search bar of your browser.
The third phase, “Consolidation” , involves eating carbohydrates and rare fasting days. Weight is lost by 0.4-05.kg per week.
In the fourth phase, "Stabilization", ladies and gentlemen can live their entire lives without getting better.
Products on the Dukan attack
You can eat 72 products on the Dukan Diet in any quantity without regard to time. Steam, grill, grill, boil, stew, bake and fry without adding oil, the food system can handle it all. Looking at the lists of foods allowed by the diet, the path of losing weight does not seem thorny at all. All foods for the Dukan attack should be eaten often, but in small portions. Such meals will help the stomach decrease in volume at this stage of the diet.
Allowed foods on the Dukan diet
At the shortest and strictest stage of the Dukan diet, a sharp refusal of your favorite foods is a serious test. For those who like meat, fish, seafood and cottage cheese, which are included in the list of allowed foods according to the Dukan attack, such food will only bring pleasure. The table shows a variety of products that you can prepare using different methods:
| meat | fish | seafood | vegetables | bird | low-fat dairy products | offal |
| veal | cod | crab meat and sticks | seitan | chicken | cottage cheese | liver |
| rabbit | hake | squid | tofu | turkey | yogurt | kidneys |
| beef | dorado | crayfish | garlic (as a seasoning) | quail | soft cheese | language |
| horsemeat | halibut | shrimps | onion (as seasoning) | ostrich | processed cheese | |
| ham (fat content 2-4%) | haddock | mussels | tofu cheese | |||
| mackerel | octopuses | |||||
| mullet | cuttlefish | |||||
| herring | crabs | |||||
| pink salmon | scallops |
The Dukan diet, stage 1, allows you to eat chicken and quail eggs with a limit on the number of yolks at a rate of up to 2 per day. The following liquids can be consumed from drinks:
- water;
- tea;
- coffee;
- chicory drink;
- herbal infusions;
- zero-calorie carbonated drinks;
- low carb protein shakes.
The diet at the first stage requires a reduction in the amount of salt; various spices and additives will help add flavor to the dishes:
- ginger;
- cardamom;
- balsamic vinegar;
- sugar substitutes;
- lemon (as a seasoning);
- tomato paste;
- soy sauce;
- mustard;
- greens (parsley, dill);
- paraffin oil – up to 1 tsp per day.
Prohibited foods according to Dukan
There is not a single gram of fat in the Dukan diet stage 1 menu. The exception is 1 small spoon of paraffin oil, which can only be used as a salad dressing. We found out what the Dukan attack allows you to eat. It remains to answer the question of what you can’t eat on the Dukan diet. The category of products prohibited at this stage includes:
- porridge;
- flour;
- vegetables;
- fruits;
- mushrooms;
- pork and lamb;
- nuts;
- chocolate;
- sugar;
- ketchup;
- mayonnaise.
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.
Dukan diet attack menu for a week
The main diet in stage 1 of the diet involves eating foods only from the permitted list. How to cook them is also important. You can bake, boil, stew, but do not fry in oil. Meals according to Dukan in the first week can have several options, you can focus on the following menu:
| first breakfast | lunch | dinner | afternoon tea | dinner | |
| Monday | 2 egg omelet with milk and herbs, ham sandwich, coffee | low-fat yogurt – 150 g | baked chicken fillet with lemon and garlic – 300 g | boiled shrimp | any fish – 300 g, kefir – 200 g |
| Tuesday | cheesecakes, tea | oat bran porridge with milk | minced meat chops | oat bran muffins | baked turkey meatballs |
| Wednesday | boiled eggs, coffee | lemon pie, yogurt | mackerel baked in white wine | whipped egg white dessert, mint tea | omelette roll with red fish |
| Thursday | ham sandwich, boiled egg, tea | steamed veal cutlets | salmon soup | kefir | fish salad |
| Friday | Omelet with cheese | baked chicken breast | ground beef soup | cottage cheese dessert | steamed salmon fillet |
| Saturday | scrambled eggs and ham | fish pie, tea | beef steaks | bran pancakes | cutlets with oat bran |
| Sunday | salad with crab sticks | coffee cake | salmon soup and boiled eggs | vanilla milkshake | turkey meatballs |
Dukan soups - the best recipes. Tuna soup.
- 1 can of natural tuna without oil;
- 2 eggs;
- 1 onion;
- 1/2 liter of water;
- salt, pepper, spices;
- greenery.
Pour half a liter of water into a saucepan, add finely chopped onion, bring to a boil and cook for 10 minutes. Pour the juice from the jar into the broth without using the fish. You can then make a salad from the fish.
Beat 2 eggs with salt and pour in a thin stream, stirring, into the boiling broth. Sprinkle with salt, pepper, and spices to taste. Boil for a couple of minutes, then turn off the heat and leave the soup to steep for 5 minutes. Serve to the table.
Recipes for Dukan on attack
Most of the Dukan recipes are easy to prepare; it is only important to stock up on the necessary products. Many dishes have been developed for this phase. Protein nutrition of the first stage includes liquids, main courses and even sweets. A variety of recipes for the Dukan attack prevent you from feeling hungry. Only foods allowed by the diet can be used in dishes; they are mixed in different variations. Check out their step-by-step preparation.
Dukan soup
In just half an hour, you can prepare a hearty and aromatic soup that will decorate your table not only on the Dukan diet in stage 1, but also in subsequent phases of the weight loss process. Dukan attack soup is prepared from the following products:
- minced meat (beef or veal) – 200 g;
- raw egg – 1 pc.;
- boiled egg – 1 pc.;
- water – 800 ml;
- salt, spices, herbs.
To prepare dietary soup, combine minced meat with raw egg and spices. Form them into small meatballs. Pour water into a saucepan and after boiling, place the meat balls in it. Let the soup cook for about half an hour. If the soup is almost ready, chop a boiled egg into it and add chopped herbs. Let the dish cook for another 2-3 minutes.
Dukan bread recipe on attack
Giving up bread is very difficult for many people, so the Stage 1 Dukan Diet provides a special recipe to solve this problem. To bake bread according to the Dukan Diet attack, you will need the following products:
- low-fat cottage cheese – 2 tbsp. l.;
- eggs – 2 pcs.;
- baking powder - 2 tbsp. l.;
- bran – 6 tbsp. l.
To prepare the bread, whisk together the cottage cheese and eggs, add baking powder and bran. Mix the thick mass thoroughly, form bread and bake in the oven at 200 degrees. The resulting bun can be eaten with any of the dishes, and sandwiches with ham, eggs, boiled meat, and canned fish can be made from its pieces for snacks. To maintain freshness, place the bread in the refrigerator.
Dukan cheesecakes attack
Even hearty cheesecakes will not interfere with a thin waist if you prepare them according to special recommendations. Have you decided to use the Dukan cheesecake recipe? Then consider the following products:
- cottage cheese – 300 g;
- egg – 1 pc.;
- bran – 2 tbsp. l.;
- sweetener – 4 tablets;
- vanilla or cinnamon - optional.
Combine the products in a deep bowl, mix all ingredients until smooth. Take a baking tray and line it with baking paper. It remains to divide the mass into several parts and place them on a baking sheet. Place the dish in the oven for 25 minutes, preheating it to 180 degrees. You can also cook cheesecakes in a frying pan. To do this, you will have to lubricate the surface with vegetable oil. Use it in minimal quantities and fry the cheesecake in a frying pan.
Desserts according to Dukan for attack
Even those with a sweet tooth will not find it difficult to overcome the Dukan diet at stage 1. A lot of delicious sweets have been developed for them, which will not interfere with weight loss and fully comply with the official diet rules. Panna cotta, meringues, ice cream, casseroles - all this is available for those who are on a diet, only the preparation of desserts requires special recipes. To prepare the curd dessert, you will need:
- cottage cheese – 300 g;
- milk – 1 tbsp.;
- gelatin – 10 g;
- sweetener, vanilla, cinnamon - to taste.
Start preparing the dessert by heating the milk. It should not be warm, but hot. Dissolve gelatin in it. How to prepare the gelatin mixture is detailed on the packaging. Carefully rub the cottage cheese through a sieve, so it will become airy and tender. Now it's the turn of vanillin or cinnamon, a sweetener. Add the ingredients in the required quantity to the cottage cheese. Pour milk and gelatin into the curd mass, beat everything with a blender. Pour the resulting liquid into molds or regular glasses. Place the dessert in the refrigerator until it hardens.
Dukan bran cakes. Dukan flatbreads are quick and easy.
For anyone starting a diet.
First stage attack. Ingredients: 1.5 tbsp. Spoons of oat bran (you can put more, but then divide the cakes over a couple of days). 1 tbsp. l low-fat cottage cheese 0%. 1 tbsp. l kefir up to 1%. 1 protein.
Mix kefir and bran. Let the bran swell, then add the rest of the ingredients and pour the mixture into the frying pan. Bake for 1 minute on each side. Can be done in the microwave, opening the door occasionally to remove moisture. You can bake it in the oven, but not for long. You can make a sweet version with cinnamon, or a salty one with sesame seeds. Ideal for breakfast or a dukan snack.
How to calculate the Dukan attack
The effective but strict Dukan diet stage 1 cannot last long. After a certain period of time, those losing weight should move to the second stage so as not to harm their body. The duration of the first stage is determined by excess weight:
- up to 5 kg – up to 3 days;
- from 5 to 10 kg – 3-5 days;
- from 10 kg – 6-7 days;
- significant obesity 40-50 kg – up to 10 days.
Sample menu for 3 days for the “Attack” phase
The list of permitted products makes it possible to prepare a variety of dishes.
| Sample menu with recipes for several days of the Attack phase of the Dukan diet | ||
| Days | Meals | Products and recipes |
| First day | Breakfast | Natural coffee with cinnamon; Omelet with chicken slices added: Fry the pieces of meat with onions. Pour in the pre-prepared mixture: beaten eggs (3 whites, yolk), water (2 tbsp), salt, pepper. Allow to fry on one side and turn over. Turn off the heat; the dish will be ready in a minute. |
| Dinner | Bread according to Dukan; Tea with mint; Hake soup: Coarsely chop the fish (otherwise it is impossible, the fish will disintegrate) and put on the fire. Remove the formed foam. Add finely chopped purple onion (1 piece), dill and parsley (to taste), bay leaf (2 pieces), salt, pepper. Cook for 30-40 minutes. | |
| Afternoon snack | Bran soaked in kefir | |
| Dinner | Rosehip infusion; Chicken breast cutlets: Grind the chicken breast, add the egg, starch (1 tbsp), onion chopped into small pieces (1 pc), salt, grated low-fat cheese (2 tbsp) and marinade (ketchup (1 tsp), spices to taste). Stir the mixture and refrigerate for an hour. Heat a frying pan, place 1 tablespoon of minced meat on it. Fry the cutlets for a short time. | |
| Second day | Breakfast | Green tea with jasmine; Sandwich (Dukan bread, low-fat ham); Cheese. |
| Dinner | Rose hip decoction; Soup: Grind and open any permitted meat, add a beaten egg to the broth in a stream | |
| Afternoon snack | Ginger drink; Pancakes: Beat kefir (80 ml), sugar substitute (to taste), salt, baking powder (0.5 tsp), mix with oat bran (1.5 tbsp). Add milk powder (1 tbsp) and corn starch (0.5 tbsp) to the resulting mass. Add water to create the required consistency. Bake pancakes in a non-stick frying pan. | |
| Dinner | Tea with bergamot; Rolls: “Unfold” crab sticks, which serve as a substitute for seaweed, add filling (fish, cheese, pieces of meat), roll into rolls, then cut into rolls. | |
| The third day | Breakfast | Tea with lemon balm; Syrniki: Combine a mixture of cottage cheese (250g), sweetener (7 tablets), kefir (40ml), oat bran flour (20g) with beaten egg whites (2 pcs.). Place the mixture in special molds and bake at 200 degrees for 20 minutes. Low-fat sour cream. |
| Dinner | Rose hip decoction; Meatball soup: Make small balls from the prepared minced meat (meat, egg, spices). Place in boiling water for 30 minutes. Add onions (1 piece), boiled egg (must be chopped). While stirring, leave the mixture to boil for 2 minutes. | |
| Afternoon snack | Kefir and cottage cheese | |
| Dinner | Tea with bergamot; Flounder baked in the oven: Prepare the fish for cooking, soak it in lemon juice and put it in the refrigerator for half an hour. Place the flounder in a frying pan lined with foil and bake for 20 minutes. at a temperature of 200 gr. | |
The effectiveness of the first stage, the “Attack” phase, depends on compliance with the principles and rules of the diet.
Contraindications
The results of the Dukan diet are simply impressive. Looking at “before” and “after” photos on the Internet, it’s hard to resist trying to lose weight according to the recommendations of a famous nutritionist. Before you start this path to your beauty and health, make sure that the contraindications of the Dukan diet do not apply to you. It is not recommended to limit yourself in food in the following cases:
- for heart disease;
- for problems with the liver and kidneys;
- for cholecystitis, gastritis, pancreatitis;
- with diabetes mellitus.
