Dukan diet menu for every day: main 4 stages

Attack is the first phase of the famous protein diet developed by Dr. Dukan. Depending on the amount of excess weight, the Attack phase lasts from 3 to 7 days. You can calculate the exact number of days using a special calculator on the nutritionist’s official website; all values will be individual.

The attack represents not only the time of maximum weight loss, but also the toughest stage. This difficult period should not last more than 10 days. The essence of the diet is not just to lose weight, but to maintain your figure and weight within normal limits.

Basic principles of the Attack phase

consume only permitted foods – protein foods;
be sure to eat 1.5 tablespoons of oat bran per day (they can be replaced with 2 tablespoons of cooked buckwheat);
walk daily for 20 minutes, heavy training on Attack days is prohibited, but you need to move;
drink 1.5-2 liters of water, this will prevent dehydration.

Compliance Rules

Eat little by little in small portions. This tactic helps to reduce the stomach and avoid severe hunger pangs.
Food can be prepared in different ways: frying, baking, steaming, boiling. Dishes may consist of several products; mixing them is allowed.
There is no need to count calories, but going below 1200 calories is harmful to the body; stabilization is the best way to consolidate the result.

Do not increase the number of Attack days. If you are recommended three days, there is no need to stretch them out over a week. Otherwise, weight loss will be compensated by the “plateau” effect and subsequent weight loss will slow down.

Tomato soup [2]

A great recipe with an Italian twist. Can be served both cold and hot. Incredibly delicious, just like this soup!

Ingredients:

Tomatoes - 1.25 kg
Onion - 1 pc.
Carrots - 1 pc.
Celery stalk - 1 pc.
Olive oil - 4 tbsp.
Tomato paste - 2 tsp.
Sweetener - to taste
Bay leaf - 2 pcs.
Vegetable broth - 1.2 liters

Preparation:

In a pan with heated olive oil, fry finely chopped onions, carrots and celery stalks for 10 minutes.
Then add tomato paste, bay leaf and sweetener. Mix thoroughly and simmer for another 2-3 minutes.
Next, place finely chopped tomatoes without skin into the pan. Simmer for 10 minutes over medium heat.
Now pour in the vegetable broth, bring to a boil and cook for 25 minutes.
Then place the contents of the pan into a blender, after removing the bay leaf, and grind until smooth.
Place the soup back into the pan and bring to a boil. The dish is ready!

Products

Allowed

The permitted diet includes the following products:

beef (except the fattiest parts, such as entrecote or ribs);
veal;
offal: kidneys, liver, brain, ventricles, etc.;
chicken;
turkey;
rabbit meat;
natural ham, if its fat content is less than 4%;
fresh fish, including red fish (the fat in red fish is very healthy);
smoked fish;
canned fish in its own juice (without adding oil);
all seafood (except marinated in oil, frozen or fresh - ideal);
eggs (no more than 2 yolks per day, unlimited whites);
dairy products: milk, kefir, cottage cheese, natural yogurt without additives (0.5 - 1% fat).

Prohibited

Any products that are not on the approved list:

sweets;
bakery;
sugar;
honey;
syrups;
fruits;
vegetables;
cereals;
fast food;
sweet soda;
juices, etc.

Additional

1 medium onion per day;
2 tbsp. l. tomato paste;
2 pickled gherkins (small cucumbers) without sugar;
capers;
1 tbsp. l. vegetable oil;
Shirtaki noodles (these noodles contain no calories or macronutrients);
spices and seasonings (dry dill, parsley, basil, etc.);
sweetener without calories;
vinegar;
mustard;
garlic;
lemon juice as seasoning.

Is it possible to eat mushrooms on the Dukan diet?

This issue is worth discussing separately, as it is very common among diet followers. Dr. Dukan directly describes and answers in his book that mushrooms (as well as soybeans) are vegetables. Therefore, you cannot eat mushrooms during the Attack phase.

Despite the fact that we often classify mushrooms as protein foods, they are very difficult to digest. During the Attack phase, such foods should be avoided.

Is alcohol allowed on the Dukan Diet?

Since Pierre Dukan, the creator of this diet, is French, it would be obvious to expect him to include a “preventative” glass of red wine in the menu. However, the nutritionist’s opinion is strict: drinking alcohol on the Dukan Diet is prohibited.

There are several explanations for this:

Alcohol is a high-calorie product. However, unlike food, it is not consumed by the body, since it cannot be absorbed. Alcohol-containing drinks go straight into fat deposits, provoking their growth.
Alcohol acts on the nervous system, stimulating and relaxing it. After drinking alcohol, it is difficult to follow the principles of the diet; you immediately crave sweet and fatty foods.

Therefore, during the Attack phase, it is recommended to completely abstain from drinking alcohol. It can be introduced only in the third phase “Cruise”, and then no more than 3 tablespoons as a sauce.

Recipe for Dukan mayonnaise Attack

Cooking time: 5 minutes.
Number of servings: for 10 persons.
Calorie content of the dish: 149 kcal/100 g.
Purpose: addition to main dishes.
Cuisine: European.
Difficulty of preparation: low.

The Attack phase involves giving up fatty sauces, which includes store-bought mayonnaise. However, it can be replaced by using Pierre Dukan's recipe. Since the diet sauce contains petrolatum oil, during the period of eating protein foods it will not be harmful, but even useful, since it will relieve you of possible constipation. Dukan Attack mayonnaise does not contain prohibited vegetable oils, unlike which the Vaseline product contains 0 calories and is not absorbed by the intestines. Below is a recipe for how to make a delicious sauce.

Ingredients:

mustard – 1 tsp;
raw chicken yolks – 2 pcs.;
salt – 5 g;
low-fat cottage cheese – 0.25 kg;
sweetener – 1 tablet;
Vaseline oil - 1 tbsp. l.;
lemon juice (or vinegar) – 1 tbsp. l.

Cooking method:

Add sweetener dissolved in 1 tsp to the yolks. water.
Combine the mixture with mustard and salt, then beat with a blender.
Add the curd to the mixture and use the chopper again.
Without turning off the device, pour oil into the mayonnaise in a thin stream.
When the mixture becomes homogeneous and viscous, add lemon juice to it, mix thoroughly and, if desired, season with crushed garlic, herbs or spices.

Dukan recipes

From meat and chicken

Let's look at popular recipes for Dukan dishes that allow you to eat deliciously while effectively losing weight and shedding extra pounds.

Several detailed basic recipes with descriptions:

Chicken cutlets

Ingredients:

400-500 g minced chicken;
2 eggs;
1 small onion;
salt, spices to taste;
fresh herbs - parsley, dill, green onions;
2 tbsp. l. bran

Preparation:

mix together minced chicken (it’s better to cook at home, grind the chicken breast in a meat grinder), 2 eggs, finely chopped onion and fresh herbs;
add salt, pepper and other spices to taste to the meat mass;
make cutlets, you will get 4-5 pieces;
fry them in a non-stick frying pan with a lid over low heat or cook them in a double boiler;
however, if the minced meat does not stick together, you can add bran to it, they will play the function of bread, which is usually added for stickiness;
If you add bran, reduce the amount accordingly throughout the day.

Beef

Ingredients:

beef, chops;
low-fat kefir;
1 egg;
bran for breading;
salt and spices to taste.

Preparation:

It is better to marinate meat in low-fat kefir - this is the most dietary option;
prepare the beef: cut into small pieces and pound them with a hammer;
pour the resulting thin pieces with kefir, preferably overnight;
the next day, dip the marinated meat in a beaten egg and roll in breading (a mixture of bran, salt, pepper, spices);
It is better not to fry dietary beef chops, but to bake them in an oven preheated to 200°C;
Cover a baking sheet with foil, place breaded beef pieces on top;
Bake for 20-25 minutes until the meat is tender.

Chicken liver

Ingredients:

500 g chicken liver;
2 medium onions;
2 tbsp. l. oat bran, grind into flour;
salt and black pepper (to taste).

Preparation:

the liver must be soaked in cold water for 15-20 minutes so that all the blood comes out (this will prevent the appearance of bitterness in the liver during cooking);
rinse the liver thoroughly, preferably under running water;
cut off the light membrane (if any) and cut very large pieces of liver in half;
the onion must be peeled and cut into thin half rings;
heat a non-stick frying pan over medium heat;
Roll each piece of liver in bran flour and place in a single layer on a hot frying pan;
fry the pieces for 3-5 minutes on each side, then add the chopped onion (distribute the amount of onion so that there is enough for several batches of liver - it depends on the size of your frying pan);
increase the heat slightly and fry the liver and onion for another 5 minutes until a crispy crust appears;
then reduce the heat, cover the mixture with a lid and cook for a few more minutes.

Chicken breast

Ingredients:

1 chicken breast;
low-fat kefir;
salt, black pepper;
fresh dill.

Preparation:

chicken breast is a simple ingredient, but to prevent it from turning out dry, it is important to cook it correctly;
It is best to marinate the chicken first, this way it will remain soft;
low-fat kefir is the most suitable option for marinade;
cut the chicken breast into large pieces, pour in kefir and leave overnight;
In the morning, place the marinated chicken in a mold, add salt, black pepper, and fresh chopped dill;
mix the chicken well, bake in an oven preheated to 200°C for 20-30 minutes until the chicken is soft.

Fish recipes

Baked pink salmon

Ingredients:

pink salmon fillet;
½ lemon;
fresh rosemary;
dry garlic, black pepper, salt.

Preparation:

preheat the oven to 200°C;
cover a baking sheet with foil, place fish fillet on top;
sprinkle the fillets with lemon juice;
sprinkle the fish with salt, dry garlic, and black pepper on top;
add a sprig of fresh rosemary;
Cover the prepared fish with foil - it will form like a little bag;
There is no need to close it completely tightly, but make sure that the fish juice does not leak out during cooking;
Place pink salmon in the oven for 30-40 minutes until soft and tender.

Salmon soup

Ingredients:

salmon fillets;
skimmed milk;
salt, spices to taste.

Preparation:

cook the fish broth: pour cold water over the fillets, boil, reduce the heat and let the broth bubble until the fish is cooked;
at this stage you can add salt, bay leaf, a few black peppercorns;
when the fish is cooked, turn off the stove and cool the broth;
at this time, place the fish pieces separately and mash them with a fork in a deep plate;
gradually add the broth to the fish, beat with a hand blender (it is better to strain the broth first);
Pour the finished fish soup into the pan again: add a little milk to make the soup more tender;
Heat the soup and serve, it will be especially good with fresh herbs.

Cottage cheese desserts in the Attack phase

Pancakes according to Dukan

Ingredients:

2 eggs;
2 tbsp low-fat cottage cheese (bricketed, not too liquid and not grainy);
skimmed milk;
2 tbsp hot water;
1 tbsp. oat bran, grind into flour in a blender;
3 g sweetener;
½ tsp baking powder.

Preparation:

beat the eggs;
add cottage cheese, bran flour, sweetener and baking powder to them;
add milk (the dough should be liquid);
then quickly pour hot water into the dough, stir;
fry the pancakes in a hot non-stick frying pan without oil over low heat.

Cottage cheese casserole

Ingredients:

500 g low-fat cottage cheese;
2 tbsp. oat bran;
sugar substitute equivalent to 8-9 tsp. sugar (a sweetener in tablets or in the form of sand is suitable; a syrup substitute will make the dough too liquid);
3 egg whites;
1.5 tsp. baking powder.

Preparation:

mash the cottage cheese to make it softer;
add bran, sweetener and baking powder to the curd mass, mix well;
In a separate bowl, beat 3 egg whites with a pinch of salt, foam should form;
Gently stir the protein foam into the mixture of cottage cheese and bran;
cook the casserole in the oven preheated to 180°C;
you need to bake it for about half an hour, check the readiness with a fork or toothpick;
Sprinkle the finished casserole with cinnamon or lemon zest;
Since this casserole uses a day's worth of bran, the casserole is divided into 2 days.

Curd cupcakes

Ingredients for 2-4 cupcakes:

200 g low-fat cottage cheese;
2 tbsp. l. oat bran;
1 egg;
sweetener equivalent to 2 tsp. sugar (liquid can be used);
1 tsp. baking powder.

Preparation:

mix all ingredients in a deep plate;
preheat the oven to 200°C;
pour the batter into non-stick muffin tins;
Bake the muffins for 20 minutes until the muffins are lightly browned.

Syrniki

Ingredients:

180 g of cottage cheese (preferably dry, so the cheesecakes will be denser);
2 eggs;
sweetener - equivalent to 1 tsp. Sahara;
½ tsp. cinnamon.

Preparation:

mix all ingredients in a deep cup;
Place the cheesecake dough on the bottom of the muffin tins;
preheat the oven to 200°C;
Bake the cheesecakes for 15-20 minutes until done.

Bran baked goods

Cheesecake

Ingredients:

4.5 tbsp. l. oat bran;
4 eggs;
1 tsp. baking powder;
2 tbsp. l. water;
22 tsp. crumbly sweetener;
800 g cottage cheese.

Preparation:

first prepare the dough: you need to separate the whites of two eggs from the yolks, beat the whites to stable peaks;
In a separate cup, thoroughly mix the egg yolks, water, 3 tsp. crumbly sweetener, baking powder;
Gently fold the whites into the prepared dough so that they do not fall off;
pour the dough into the mold and place in an oven preheated to 180°C;
Bake for 10-15 minutes, you can check doneness with a fork or toothpick.

for the cheesecake filling:

beat the cottage cheese with sweetener in a blender, add the remaining 2 eggs, the mass should become homogeneous;

pour cheesecake filling onto bran base;

place the cheesecake in the oven again, this time at 160°C for 30-40 minutes;

The cheesecake will not brown, but the curd layer will become dense.

Cool the resulting diet cheesecake and put it in the refrigerator, so it will become denser, since the recipe contains more bran than allowed in the attack, this dessert will need to be divided over at least 4 days.

Dukan cake at Ataka

Ingredients:

4 tbsp. l. bran, grind into flour;
2 tbsp. l. bran, do not grind;
200 ml. low-fat kefir;
3 eggs;
a pinch of salt;
2 tsp. baking powder;
400 g low-fat cottage cheese;
5 tbsp. l. low-fat kefir;
sweetener.

Preparation:

prepare the sponge cake: mix bran, 200 ml of low-fat kefir, egg yolks (they must first be separated from the whites);
beat the whites until strong foam, add them to the dough, carefully so that they do not fall off;
Place the dough in a large pan (or use two separate ones);
bake in an oven preheated to 180°C;
cook for 30-35 minutes, check readiness with a toothpick or fork;
the finished cakes need to be cooled in the switched off oven, cut - you should get 4 cakes;
cream: cottage cheese, 5 tbsp. l. low-fat kefir, sweetener to taste;
beat all ingredients into a homogeneous mass;
“assemble” the cake: brush the cake with cream, put another cake on top, again cream, again cake;
do this until the end, the top cake does not need to be greased yet;
press the resulting cake with something heavy for 10 minutes so that the cakes stick together;
remove the pressure and grease the top cake with cream;
When the cake is ready, place it in the refrigerator overnight.

Attack stage - first courses

Attack is deservedly considered the toughest stage of the diet. But even during this period, Dukan soups, the recipes for which you will learn from our article, may well complement and diversify your daily diet. Do not underestimate their importance, because it is thanks to the first courses that you can quickly get enough without burdening your body with extra calories. In addition, they help improve digestion, and therefore speed up the process of losing those hated pounds. That’s why Dukan soup on Attack is quite acceptable, and the other stages of this diet even more so.

Popular recipes for the Dukan diet

Flatbread according to Dukan

Ingredients:

3 tbsp. l. oat bran;
1-2 tbsp. l. low-fat cottage cheese;
1 egg;
vegetable oil for frying.

Preparation:

mix all ingredients in a deep plate;
fry in a non-stick frying pan, greased with a drop of oil;
Dukan's followers pour 3 drops of oil into the frying pan and wipe them with a napkin: this way the whole frying pan is greased with oil, but there is no excess fat;
fry the tortilla for 2 minutes on each side;
Since the recipe contains a three-day supply of bran for the Attack phase, it is recommended to divide the cake into three parts and eat one each day.

Omelette

Ingredients:

2 eggs;
skimmed milk;
low-fat cheese;
herbs, spices.

Preparation:

beat 2 eggs in a deep plate, add salt, black pepper, dry dill and parsley;
pour milk over the eggs and beat again (you will need about 3 tablespoons of milk);
pour the omelette into a hot frying pan greased with vegetable oil;
fry over medium heat when the omelette is half cooked;
sprinkle it with cheese and close the lid.

Chicken soup

Ingredients:

chicken bouillon;
chicken breast;
1 boiled egg;
fresh dill and green onions.

Preparation:

cook the chicken breast: put it in cold water, add salt, bring to a boil;
reduce heat and simmer, covered, until chicken is cooked;
remove the chicken and finely chop the meat;
add fresh herbs and a boiled egg (cut into cubes) to the chicken broth;
add meat there too. The soup is ready!

Homemade cheese

Ingredients:

400 g low-fat cottage cheese;
400 g skim milk;
1 egg yolk;
0.5 tsp. salt;
0.5 tsp. baking soda.

Preparation:

Pour the milk into a thick-walled saucepan and bring it to a boil.
add cottage cheese to boiled milk.
Stirring constantly, boil the mixture for another 10 minutes.
Pour the hot milk-curd mixture into a colander lined with gauze.
When all the whey has drained, transfer the hot curd mass into a pan greased with a small amount of oil.
add the remaining ingredients: yolk, salt, soda.
cook over medium heat for about 1 minute, stirring vigorously, do not leave the mixture for a second.
Place the cheese mass on a plate; after cooling, wrap it in cling film and put it in the refrigerator for 1 hour.

Bread according to Dukan

Ingredients:

6 tbsp. l. oat bran;
1 egg;
7 tbsp. l. low-fat kefir;
0.5 tsp. baking soda;
salt, black pepper, spices to taste (dried thyme, rosemary, garlic work well).

Preparation:

in a deep bowl, mix bran, egg, herbs;
pour in kefir (in which you must first dissolve the soda);
mix kefir and bran “flour” thoroughly;
leave the dough for a while so that the bran absorbs the liquid;
Use these 10 minutes to preheat the oven to 180°C;
pour the dough into the loaf pan, bake for 20 minutes;
in the Attack phase you can eat 1/3 of this bread (instead of bran in the menu).

Omelette

Cooking time: 10 minutes.
Number of servings: for 1 person.
Calorie content of the dish: 118 kcad/100 g.
Purpose: breakfast.
Cuisine: European.
Difficulty of preparation: low.

Eggs are a universal product for the Dukan weight loss system. This nourishing, dietary product is easier to digest than chicken or other types of meat, is quick and easy to prepare, and is used in many recipes. You can prepare many different dishes from eggs - casserole, scrambled eggs, soft-boiled eggs, hard-boiled eggs, but the most delicious option for preparing the product is considered an omelet. If desired, diversify it with any protein fillings and spices. How to prepare a simple omelet according to Dukan Attack?

Ingredients:

seasonings;
green onions;
egg white – 3 pcs.;
egg yolk – 1 pc.

Cooking method:

Beat eggs with 2 tbsp. l. water, spices.
Chop the onion finely and add to the rest of the ingredients.
Pour the mixture into a hot frying pan coated with a drop of olive oil.
Lightly fry the omelette on one side first, then turn it over to the other with a spatula. Roll the flatbread into a roll and serve, sprinkled with herbs.

What to cook in a slow cooker?

Braised chicken thighs in kefir marinade

Ingredients:

1 kg chicken thighs;
0.5 liters of low-fat kefir;
salt, spices to taste.

Preparation:

cut the meat from the chicken thighs, discarding fat and skin if necessary;
Place the prepared meat in a multicooker bowl, add salt and spices;
pour kefir and leave the chicken for at least half an hour so that it marinates and becomes tender;
then drain off the excess kefir, leaving only the chicken and a small amount of marinade;
put the multicooker in the “stew” mode for 1 hour;
This is a lighter version of baked chicken in kefir marinade.

Omelette with shrimp

Ingredients:

3 eggs;
200 g shrimp;
3 tbsp. l. skim milk;
1 small onion;
1 clove of garlic (or ¼ tsp dry garlic);
salt, black pepper.

Preparation:

defrost and dry frozen shrimp;
in the “fry” mode, fry the onion, fresh garlic (if using, leave dried for later) and shrimp;
beat the eggs until the white and yolk are combined;
add milk, salt, pepper, dry garlic (if you didn’t use fresh);
pour egg mixture over shrimp-onion mixture;
Cook for 25 minutes in multi-cook mode at 120°C.

Delicious chicken broth

Why is it worth cooking chicken broth on Dukan starting with Attack. Because it's a universal base for most soups and a great way to get a decent supply of boiled chicken meat for a couple of days. And this is a lean, filling, tasty source of protein that won’t get boring for a long time.

Chicken soup also fills you up and warms you up; this is very important in the first days of a protein diet. Chicken broth can be made in advance and keeps well in the refrigerator for 3 days. You can use only part, and freeze the rest in airtight containers, plastic bottles or portions in plastic cups and use as needed.

The broth can be stored in the freezer for up to 3 months!

It is worth noting once again that chicken broth and the Dukan diet are inseparable.

Is it possible to have chicken broth on Ataka? Of course you can, but without adding vegetables, even boiled ones. Maximum - onions and herbs.

The chicken broth recipe is incredibly simple. All you need: a large pan, chicken (or chicken backs with bones), some vegetables and herbs and patience for 1.5 - 2 hours. After all, you will have to watch the broth!

We will need:

Large saucepan for 5 liters.
1.5 kg chicken backs with bones! Or a whole chicken.
3 liters of clean water.
1 carrot, coarsely chopped.
1 stalk of celery with leaves.
Peel and coarsely chop 1 leek.
1 large onion, cut into quarters.
1 clove of garlic.
2 bay leaves.
3 sprigs of fresh parsley or a teaspoon of dry.
2 sprigs fresh thyme.
5 whole black peppercorns.
Salt to taste.

Preparation of chicken broth according to Dukan.

Step 1. Place the chicken, preferably removing the skin and trimming off excess fat, into a saucepan and the chopped vegetables in the same place. Fill with clean water so that the chicken is covered by 2 cm. Bring to a boil without stirring. Do not let the water boil, catch the boil in the first seconds and immediately reduce the heat. Don't forget to skim off the foam.

Stage 2. If you managed to bring the broth to a low boil right away, you’re doing great. And as a reward you will receive a rich broth, clear as a tear. Let it simmer gently for 1.5 - 2 hours.

Step 3. Take a colander, cover with 2 layers of gauze, or just take a large sieve. Strain the broth, squeezing out the vegetables with a slotted spoon. Throw away the vegetables. If you have a plan to make soup using some of the broth, go ahead. If not, let it sit for an hour at room temperature, then put it in the refrigerator and use it later as needed. Remove the chicken from the bones and, similarly, either use immediately or store in a covered container in the refrigerator.

How long to maintain the Attack phase?

In order to correctly calculate the number of days that you should spend on Attack, you need to use a special calculator, which can be found on the official website of the Dukan diet in Russia.

Depending on gender, age, current and desired weight (as well as your history of losing weight in the past), the system develops and selects the optimal number of days to comply with the Attack.

It is better to adhere to these recommendations; if you stay in the first phase for too long, further weight loss may slow down.

Menu of the first phase Attack for the week

Sample menu for the week in the table:

Day of the week	Menu
Mon	Breakfast: cottage cheese casserole Dinner: baked pink salmon Dinner: chicken soup Snack: 2 boiled eggs
VT	Breakfast: scrambled eggs from two eggs with lean ham Dinner: baked chicken breast with a piece of Dukan bread Dinner: chicken liver with onions Snack: natural yogurt
SR	Breakfast: syrniki Dinner: chicken liver with onions Dinner: baked beef Snack: a piece of Dukan cheesecake
Thu	Breakfast: low-fat kefir with cinnamon + 2 tablespoons of oat bran Dinner: baked chicken breast Dinner: chicken cutlets Snack: Flatbread with Dukan cheese
PT	Breakfast: piece of Dukan cheesecake Dinner: scrambled eggs with ham and cheese Dinner: baked pink salmon Snack: a glass of low-fat kefir
SB	Breakfast: Dukan flatbread with homemade cheese Dinner: baked beef Dinner: chicken liver Snack: 2 boiled eggs
VSKR	Breakfast: Dukan omelette Dinner: chicken soup Dinner: steamed fish Snack: a piece of Dukan cake

Moroccan soup [4]

Legendary vegetable soup from Morocco. Spicy and aromatic, it will undoubtedly delight you!

See also: Soup for weight loss from Polina Gagarina

Ingredients:

Olive oil - 1 tsp.
Onion - 1 pc.
Celery stalk - 2 pcs.
Cumin - 2 tsp.
Vegetable broth - 600 ml
Tomatoes - 400 grams
Garlic - 2 cloves
Canned beans - 1 can
Lemon juice - 2 tbsp.
Parsley, black pepper - to taste

Preparation:

In a pan with heated olive oil, fry finely chopped onion and celery stalk for 10 minutes, then add garlic and cumin and fry for another 1-2 minutes.
Next, pour in the vegetable broth, add chopped tomatoes, and black pepper. Cook for 8 minutes.
Now add the beans and lemon juice and cook for another 2 minutes.
Serve the finished dish with finely chopped parsley.

What to do if the weight does not come off?

Some tips:

Be patient. The attack is only the first, preparatory phase of the Dukan diet; people achieve the most impressive results later, in the Alternation phase.
Check if you are eating enough. In an attempt to quickly lose weight, people limit the number of daily calories, the body starves and switches to energy-saving mode, even storing low-fat cottage cheese as a reserve.
Pay attention - is fluid retained in the body? If you salt your food too much, water will be retained. On the scale it will look like a “plateau” or even 1-2 extra pounds. In women, water retention also occurs during menopause or on certain days of the cycle.
Move more! Dr. Dukan recommends walking at an active pace for at least 20 minutes a day. You should walk at least 10 thousand steps a day, walking will allow you to burn additional calories, dull your appetite and simply take your mind off the refrigerator.

Leek and bacon soup [3]

An excellent first course for meat lovers. Fragrant bacon will give you joy and a smile!

Ingredients:

Bacon - 7 pieces
Onion - 1 pc.
Leek - 400 grams
Turnips - 3 pcs.
Vegetable broth - 1.4 liters
Cream - 125 ml

Preparation:

In a saucepan, fry finely chopped bacon pieces and onion until golden brown for 5 minutes. Leave some of the bacon to garnish the dish.
Then add the chopped leeks and turnips and mix thoroughly. Fry for 5 minutes.
Now pour in the vegetable broth and cook over medium heat for 20 minutes.
Next, use a blender to grind the contents, adding cream.
Decorate the finished dish with pieces of bacon and serve with crusty bread.

Dietary recommendations

In the Attack phase, you will consume a large amount of protein products and some bran.

Depending on your characteristics, the duration of this phase ranges from 3 to 10 days. Be optimistic, your menu will soon begin to allow vegetables and fruits again. In the meantime, arm yourself with a list of allowed foods, select a few dishes that you especially like, and get ready to become a chef.

The Dukan diet is one of the most democratic in this regard; there are many recipes for desserts and baked goods that meet all the rules of the diet and do not neglect good taste.

Reviews from those who have lost weight

Alexandrova Anastasia

Nutrition and healthy lifestyle specialist and author of myfitnesblog.com. For many years, she has successfully helped women and men lose weight and maintain a beautiful figure.

Fish soup according to Dukan

Cooking time: 15 minutes.
Number of servings: for 5 persons.
Calorie content of the dish: 38 kcal/100g.
Purpose: lunch.
Cuisine: European.
Difficulty of preparation: low.

The dish perfectly diversifies the diet during the Dukan diet, while fish soup can be eaten not only during the Attack period, but also at other stages of the weight loss system. To cook a delicious fish soup according to the proposed recipe, the broth can be prepared from inexpensive parts of fish, which are then removed from the pan, and the soup is finished cooking with beautiful “meaty” fish slices. Dukan soup Attack is prepared exclusively from fresh ingredients and does not contain potatoes or other starchy foods. If desired, you can use several types of lean fish at once. How to prepare the dish?

large onion;
white fish (crucian carp, trout, pike, sterlet) – 0.3 kg;
pepper, other spices;
shrimp – 0.3 kg.

Fill a saucepan with cold water and place over high heat. Send the onion (whole) and a piece of fish here.
Once boiling, season the dish and wait 10 minutes.
In a separate pan, cook the shrimp for 3-4 minutes, then cool and peel.
Remove fish and onions from the fish soup. Remove the bones from the fish and return it and the shrimp to the broth.
Boil the ingredients for a couple more minutes and remove the container from the stove.
Serve fish soup with a slice of whole grain bread and herbs.