Dukan diet stage 1 - Attack menu for the week with recipes

The famous protein diet of Dr. Dukan has long gained extreme popularity in Russia. Thanks to the principles of proper nutrition, more than 15 million people have lost excess weight. Pierre Dukan's advice was used by such stars as J.Lo, Penelope Cruz and Kate Middleton. Like other effective diets, it is classified as low-carbohydrate. It would be more correct to call the method a full-fledged nutrition system, since it involves several stages that take quite a long time.

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.

Rules for losing weight

The Dukan diet is contraindicated for people who have celebrated their 50th birthday. Also, it is impossible to limit the diet to 72 attack ingredients if you have kidney and liver diseases, gastrointestinal problems and diabetes. Everyone else can try the diet on themselves and enjoy the results. Only during the first stage of the Dukan diet - attack, you can lose up to 10 kilograms, following all the requirements:

• drink 1.5 – 2 liters of liquid per day;
• consume 1.5 - 3 tablespoons of oat bran (you can simply add kefir or yogurt);
• do not starve (eat until you feel full when your body requires it);
• introduce only approved foods into the diet;
• monitor your health.

In the first phase of weight loss, an intensive restructuring of the body takes place. Therefore, before starting a diet, you should consult a nutritionist. If you feel unwell, you should immediately contact a specialist.

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:

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.

Allowed foods and their restrictions within the diet:

• SHIRATAKI NOODLES: allowed to be eaten without restrictions from the Attack stage. A nutritious product, rich in natural fiber, normalizes intestinal function and is extremely low in calories. Shirataki noodles are native to Asia (China and Japan). Most often it is sold in the form of spaghetti, without having any calorie content.
• VEGETABLE OIL: (olive, sunflower, rapeseed, etc.) is allowed, starting from the rotation stage. They are high in Omega-3 fatty acids, polyphenols and vitamin E (an antioxidant), essential for the health of the body. Stage Attack/Warfare - 1 coffee spoon, Alternation - 1 teaspoon, Consolidation - 1 tablespoon.
• GOJI BERRIES: allowed from the attack stage. Limited dose: 1 level tablespoon on BW days, 2 tablespoons on BW days.
• CHIA SEEDS: allowed, starting from the Alternation stage - 1 tablespoon. 1 tbsp. l. Chia seeds according to the % RDA (recommended daily intake) are 14% dietary fiber and 100% Omega-3. Chia seeds promote weight loss, maintain normal cholesterol levels, provide a feeling of fullness and are a valuable antioxidant.
• FLAX SEEDS: allowed, starting from the alternation stage - 1 teaspoon on pure protein days (PB) and 2 teaspoons on protein-vegetable days (BP). Flax seeds are rich in polyunsaturated fatty acids omega-3, 6, 9 (they are found in fish and eggs) to speed up metabolism, and soluble dietary fiber to cleanse the body.
• WHEAT BRAN: All stages: 1 tablespoon for constipation or for making desserts. NOT a substitute for oat bran, NOT NECESSARILY as part of the Dukan Diet. Stabilization: 1 tbsp is also recommended.
• ONION: Stage Attack: 1 medium onion per day. Alternation: 1 in B&W; in BO – without restrictions.
• GREEN ONIONS AND GREENS: As a seasoning, you can also use it in black and white, starting with Attack.
• LEMON JUICE: As a seasoning to add flavor when cooking fish.
• GERKINCHONS, pickled cucumbers (small): 2-3 gherkins are possible in the BW, starting with the Attack.
• CRAB STICKS: Fat content >0.1g per 100g, then no more than 8 pieces per day. Up to 0.1g inclusive - no restrictions. Not an eligible product.
• CHICKEN EGGS: If cholesterol is normal, it is recommended to eat one or two egg yolks per day and any amount of egg whites, since whites do not contain cholesterol. If you have high cholesterol levels, we recommend limiting yourself to two egg yolks per week. Focus on proteins, particularly when preparing Dukan recipes.
• TOMATO PASTE: Attack and BW stage - up to 2 tablespoons. No restrictions with Alternation on BO days.

When you subscribe to coaching in a Virtual Apartment, you receive exclusive access to the following information:

• For each of the 100 approved products: a full description of their properties, nutritional characteristics and recipes for the Dukan Diet using them.
• Information about acceptable, nutritious and unhealthy foods.
• More than 400 Dukan recipes and recommendations for proper nutrition.

To subscribe to the coaching program, calculate your Correct Weight. Diet must be approached with due responsibility. Before starting, seek the support of your doctor.

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:

The third stage – “Consolidation”

The most important period aimed at recording the achieved achievements. Skipping this stage reduces all previously expended efforts to zero. The main goal of the transition phase to a daily diet is to strengthen healthy habits.

At the third stage, complete elimination of sugar addiction and attachment to unhealthy fast-carbohydrate foods, which leads to an increase in body fat, is achieved.

Third stage rules

Further reduction in body weight is ensured by observing the following rules:

• maintain drinking balance, the norm for bran (2 tbsp. l);
• use seasonings, herbs, onions and garlic;
• any sauces and mayonnaise are prohibited;
• chickpeas, brown rice, lentils, potatoes are added to the permitted products;
• You can eat unsweetened apples, pears, citrus fruits, apricots, kiwi.

Protein loading is carried out once a week. An integral part of the stage is the presence of physical activity.

Example menu for the “Pin” phase

Meal schedule for the week:

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.

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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.

Is physical activity important?

The process of losing weight may be accompanied by sagging skin and the appearance of folds in the waist area. To avoid this occurrence, it is recommended to lead an active lifestyle.

One of the most accessible and universal loads is regular walking. Walks should be carried out daily, preferably at a fast pace. To start, 25-30 minutes of walking a day will be enough. Gradually, the lesson time should increase.

To increase muscle tone and skin elasticity, any sports activity is useful - from swimming to aerobic training. The choice of activity should correspond to the person’s level of physical fitness and state of health.

Be sure to read: Dukan cheesecakes for attack: various recipes, step-by-step preparation

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.

How safe are the diets?

Of course, food preferences and the choice of a certain type of nutrition affect human health. As for temporary diets, which involve switching to a promoted diet, they also have an impact on health, and sometimes not the best. Dramatic weight loss immediately after childbirth is especially dangerous. It would seem that these are temporary restrictions, why are they dangerous for the body?

Stress for the body

A new diet, digestive and metabolic disorders, and the destruction of adipose tissue are real stress for the body, which is trying to adapt to new living conditions, devoting all its strength to maintaining vital functions. Particularly harmful in this case are methods that involve a sharp rather than gradual rejection of certain products. In another case, “decisive” ladies drive themselves into a stressful state, who from tomorrow eat an apple and water, but even today pamper themselves with kebab and pita bread.

Intolerance by the body

This is the main drawback of most diets. Rarely do people losing weight think about possible contraindications to the chosen method of losing weight, relying on the opinions of friends and acquaintances whom she helped and the weight loss process itself was easy. Deterioration in well-being and appearance is nothing more than dysfunction of the digestive, urinary and other systems of the body, while in diet sources all these negative phenomena are called “restructuring of the body,” “reaction to the destruction of adipose tissue,” etc.

Lack of vital substances in the body

For some time, substances necessary for life, but no longer supplied with food or supplied in small quantities, will be taken from the depot in the body. However, this period is short-lived, and vitamin-mineral or nutrient deficiency will affect both metabolism and the functioning of internal organs, not to mention appearance.

Depression

The psychological side is one of the main ones when following a limited diet. Primary euphoria and faith in the result after 3-5 days of following the diet are replaced by depressed mood, apathy and can result in a nervous breakdown.

Loss of muscle mass

One of the negative effects, but very likely with low-calorie diets, since not only adipose tissue decreases, but also muscle tissue, which negatively affects both health and appearance.

Dehydration

This phenomenon is typical for salt-free diets, since the complete exclusion of salt from the diet leads to loss of fluid from tissues, subsequent accumulation of toxic metabolic products and disruption of all biochemical processes in the body.

Decreased immunity

Unbalanced nutrition, stress and slow metabolic processes reduce the body's resistance to infections.

Intoxication of the body

Accelerated breakdown of adipose tissue leads to the formation of toxic metabolic products. At the same time, nutrient deficiency leads to a protective slowdown of all metabolic processes, including the detoxification function of the liver. Metabolic products accumulate in the body and poison it.

Change in appearance

It would seem that this is the result of all diets, and this is what they strive for. But the change in appearance may not be at all what was expected. Sagging, flabby and dull skin, an aged face, brittle hair and nails, out-of-shape breasts and buttocks, sunken eyes - this is not a complete list of all the changes that occur in the process of losing weight.

A sharp increase in the risk of any diseases and activation of dormant pathologies

An organism weakened by diets is an ideal environment for the development of any infectious process, including activation of its own opportunistic microflora, as well as exacerbation of chronic pathologies. With a high degree of probability, after some time, diseases of the body system that has undergone the greatest change during the diet will manifest. Also, against the background of impaired metabolism and hormonal levels, the risk of cancer increases.

In addition to health problems, most people experience emotional dependence on the diet after stopping it. The fear of gaining extra pounds is intensified by the sacrifices that had to be made while losing weight. All this leads to the body’s rejection of “forbidden” foods, the development of depression and extreme conditions such as anorexia or bulimia.

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.

The fourth stage – “Stabilization”

After successfully completing the three main blocks, there is a smooth transition to normal nutrition, but with certain rules:

• maintaining drinking norms;
• adding bran to food (2.5 -3 tbsp);
• do not abuse high-carbohydrate foods;
• periodically carry out fasting days;
• do some exercise in the morning;
• exercise regularly.

What is allowed to eat?

The nutritional system to which the body became accustomed during the diet should remain the same. It is recommended to consume proteins, healthy fats, slow carbohydrates, and fiber.

You can eat treats or baked goods. However, in case of a possible breakdown, it is better to refrain from sugar and sweets, replacing them with dried fruits.

Results of the “Stabilization” phase

A person should approach the last stage of a comprehensive weight loss program with the desired body size. The average body weight loss is from 6 to 15 kilograms.

At the final stage, the body is fully adapted to proper and healthy food. Eating junk food within acceptable limits will not affect the results achieved.

Reviews

Svetlana, 32 years old The Dukan diet allowed me to get into great shape. During stage 1, I got rid of 6 kg, and then another 18. In 4 months I did not gain one kilogram. The disadvantages of losing weight at the first stage include headaches, which did not go away for me within a week.

Valery, 27 years old After changing my job to an office one, I began to gain weight sharply. I love meat, so I decided to lose weight using the Dukan method. It was difficult to give up pies and dumplings, but the results were impressive and I didn’t give up losing weight. I didn’t play sports, but at the same time I lost ten kg in 4 months. All thanks to PP according to the diet.