To lose weight, many people go on debilitating diets, which then negatively affect their health. However, the Dukan diet is not like that. One includes four stages, the first of which is called Attack. During this period, the menu consists of delicious and appetizing dishes. Today we will tell you how to eat during the Dukan Attack every day, we will give recipes for some dishes that are acceptable for this stage of the diet, some of them will be provided with a photo.
Diet principles
The key principle of the Dukan diet is that the more you want to lose weight, the less carbohydrates you eat. Nutritionist Dukan says that our body consumes subcutaneous reserves only when they are not fed by fats and carbohydrates entering it.
The principles of all stages of this diet are as follows:
- eat only protein foods;
- cook dishes for a couple or a slow cooker or stew;
- more spices that speed up metabolism;
- the more you weigh, the less you need carbohydrates;
- the more you need to lose a kilogram, the longer the Attack phase will last;
- drink a lot and walk;
- Eat oat bran in the morning on an empty stomach.
The number of kilograms lost after the Attack depends on the initial weight and the duration of this stage. But the maximum Attack should last 2 weeks.
Valid Products in Attack
Attack is the first phase of the Dukan diet and is based on the consumption of protein meals, subsequent phases of the diet may vary depending on the results.
Your menu for each day must be compiled taking into account the fact that the following products are allowed:
Allowed, but in limited quantities, products:
- Coffee and tea;
- chicory;
- light carbonated drinks;
- herbal drinks;
- vinegar;
- soy sauce;
- spices;
- pickles;
- lemon juice;
- yeast and baking powder;
- sugar substitutes;
- gelatin.
What is eliminated in the Dukan Attack phase?
When preparing dishes according to a particular recipe, it must be borne in mind that in this phase of the Dukan diet the following products are prohibited:
You can not cook food in butter and vegetable oil, fats are allowed only in the form of red fish.
During the Attack phase, it is strictly forbidden to starve and do long breaks between meals. A sedentary lifestyle is also not recommended: walk for at least 20 minutes on foot, in addition you can do aerobics, run or swim.
The duration of the Attack phase depends on excess weight and can vary from 1 day to two weeks.
Menu for every day during the Attack stage of the Dukan diet
The menu below is just an example, you can find recipes for dishes yourself or cook dishes according to the recipes that are given at the end of the material. All of them are suitable for consumption during the first stage of the Dukan Attack diet.
First day:
- for breakfast, coffee without milk and sugar, cottage cheese without fat, grilled chicken breast;
- for lunch, beef and low-fat yogurt;
- for an afternoon snack, pancakes according to Ducan's recipe with cinnamon;
- for dinner shrimp with garlic and chicken with garlic.
Second day:
- breakfast - scrambled eggs, ham and a warm drink of your choice;
- lunch - trout in herbs and shrimp;
- afternoon snack - porridge with oat bran with vanilla, tea or coffee;
- dinner - hard-boiled eggs with mayonnaise according to Dukan's recipe.
The third day:
- breakfast includes low-fat cream cheese, turkey ham and a warm drink;
- lunch consists of grilled chicken breast and muesli;
- you can have a cheesecake for an afternoon snack;
- dinner consists of chicken nuggets in bran oatmeal and eggnog.
Fourth day:
- breakfast - scrambled eggs with cream cheese and a warm drink;
- lunch - chicken curry and yogurt;
- afternoon snack - tea or coffee, oatmeal cake;
- dinner - salmon soup.
Fifth day:
- breakfast - warm drink, yogurt and bran;
- lunch - steam fish with herbs and cottage cheese;
- afternoon snack - crab sticks;
- dinner - beef steak with spices.
Sixth day:
- breakfast - grilled turkey fillet, warm drink, ham;
- lunch - grilled turkey steak, ham;
- afternoon snack - oatmeal bran cookies, lemonade;
- dinner - turkey meatballs.
Last day:
- breakfast - soft-boiled eggs and meat chips, a warm drink;
- lunch - smoked salmon appetizer, oatmeal pancakes;
- afternoon snack - tea or coffee;
- dinner - fried chicken without skin.
Recipes for the Dukan Diet should be free of fat and sugar. Below we present to your attention a few recipes that will help diversify the menu at the first stage of this diet - Attack. Let's start with the first courses.
Attack first course recipes
Below are recipes for soups and other first courses that you can safely include in your menu during the Attack.
Meatball soup is suitable not only for the Attack menu, but also for the subsequent phases of the Dukan diet. You will need:
- 200 g ground beef;
- 800 ml of water;
- 2 eggs;
- herbs, spices.
Mix minced meat with one egg and spices, make balls and immerse them in boiling water for half an hour. Then add greens and boiled chopped egg and let the soup boil for a couple of minutes, stir it.
The recipe for chicken soup with poached eggs includes the following ingredients:
- chicken breast - 300 g;
- 800 ml of water;
- wine vinegar - 1 tsp;
- 2 eggs;
- spices and herbs.
Boil the chicken for half an hour in salted and seasoned water, take it out, cut it into pieces and put it back on the boil. Crack an egg into a cup. Reduce the heat, add vinegar and stir until a funnel forms, carefully pour the eggs into it and cook for a couple of minutes. Remove the egg with a slotted spoon and put it in a deep plate, then add the prepared broth there and garnish with herbs.
To make salmon soup For this recipe you will need:
- salmon fillet - 200 g;
- 800 ml of water;
- egg;
- salt, herbs, seasonings.
Place the fillets in a pot of water and bring to a boil, then season with salt, pepper and seasoning mixture. When serving, decorate the dish with herbs and half a boiled egg.
Recipes for main meat dishes for Attack
Below we offer you recipes for delicious meat dishes that can be prepared at this stage of the Dukan diet.
For cooking chicken cutlets with crab sticks you will need:
- chicken fillet - 250 g;
- sticks - 150 g;
- egg;
- salt, spices.
Pass the chicken and sticks through a meat grinder or cut into small pieces, mix them until smooth. Shape into patties and place in preheated oven. Bake no more than 20 minutes.
Turkey fillet with yogurt and roast beef
Take 200 g fillet, 60 g natural low-fat yogurt, 15 g soy sauce, pepper, salt and rosemary. Cut the meat into thin slices, pour over the sauce based on yogurt, spices and sauce and put on foil, cook in the oven for an hour.
Prepare for roast beef 350 veal tenderloin, a teaspoon of mustard, 100 g of natural yogurt, salt and pepper.
Rub the meat with a mixture of pepper, salt and seasoning, coat with mustard and refrigerate overnight. In the morning, coat it with yogurt, wrap it in foil and put it in the oven for an hour and a half.
Attack Diet Dessert Recipes
For those who are unable to give up sweets even during the active phase of the Dukan diet, sweet recipes are offered that are tailored to the needs of the body during this period.
Oatmeal bran cookies
You will need:
- egg;
- oat bran - 60 g;
- natural low-fat yogurt - 50 g;
- sugar substitute.
Mix bran and yolks in a separate bowl, add pre-whipped whites to them. Pour mixture into molds and bake for about half an hour.
Oatmeal cookies with cottage cheese
Prepare 7 tbsp. spoons of cottage cheese and bran, a couple of eggs, a spoonful of baking powder, vanilla and a sugar substitute.
Mix everything in a blender, add sweetener and vanillin. Put everything on a baking sheet in the form of cookies and bake until golden brown.
Instant coffee jelly
You will need 2 cups of low-fat milk, a teaspoon of coffee, 4 tablespoons of gelatin, 150 ml of warm water, vanillin and a sweetener.
Bring milk to a boil along with vanilla and sugar substitute then add coffee. Dissolve the gelatin in warm water and leave for 20 minutes until swelling, then pour it into the main mixture. Pour the mass into silicone molds and refrigerate for a couple of hours.
Recipes for Attack - the initial stage of the Dukan diet, it is better to look in advance and think over your menu for every day in advance. So this period will pass quickly and efficiently. And you will achieve remarkable results.
