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

Dietary nutrition is the key to success in achieving a slim figure. A huge number of schemes and programs have been developed that allow you to get rid of extra pounds by giving up certain foods, among which many people losing weight prefer the Dukan diet. Already within the first stage, called “Attack,” you can lose 5 or 6 kilograms.

The diet developed by Dukan is based on minimizing the consumption of the source of nutrition for the body's fat cells - carbohydrates and fats, which provokes the burning of the fat layer that makes up excess body weight, without any damage to muscle fibers. During the diet, they eat exclusively protein foods, that is, food containing protein, which is a supplier of energy, but is not stored in fat deposits.

The system consists of four phases:

• attacks;
• cruise;
• consolidation;
• stabilization.

“Attack” is the shortest phase, the success of overcoming which determines the entire result of the diet. It starts the mechanism of the weight loss process.

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.

Essence

The technique was developed by a famous French nutritionist. He himself called it: “Eat and lose weight,” and these words contain the whole essence of the Dukan diet, since it involves eating nourishing, but low-calorie foods. A large selection of fish, meat, and dairy dishes prevents you from exhausting your body physically and you mentally. Despite the duration of the “hunger strike,” it is quite easily tolerated and makes you feel great.

The main principle of the diet is to eat predominantly protein foods while completely abstaining from carbohydrates.

Some statistics. The diet was developed by the French doctor Pierre Dukan. She gained fame after the publication of his book “I Can’t Lose Weight” in 2000, which sold more than 10 million copies, published in 32 countries, and translated into 14 languages.

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.

Where to begin

The Dukan Diet provides a menu for every day, in which protein foods should dominate.

The Dukan diet is an effective way to lose weight. You can independently create a menu for every day for any phase if you use the nutrition scale and diet food table.

Therefore, you should familiarize yourself with the tables where all prohibited and permitted products are indicated. It is important to gradually prepare the body for such stress.

Preparatory stage

First you need to limit salt and sugar in your diet. This will reduce stress during the complete elimination of them in the first stage. Nutritionists advise eliminating wheat bread and baked goods. They can be easily replaced with other products.

An important component is the drinking regime, which will require close analysis. Coffee and soda should be completely eliminated, replacing them with plain water or natural decoctions . Having gone through the preparatory stage and thoroughly strengthened your knowledge of the nutritional system, you need to cleanse your body.

How to cleanse your body of toxins and waste before losing weight

Toxins and wastes that accumulate in the body interfere with its normal functioning.

The opinion of nutritionists is clear on the need for cleansing measures . These include a course of enemas.

You can make them yourself, using an Esmarch mug. The course lasts 5 weeks.

In the 1st week, enemas are given every day, already in the second week it is necessary to perform the procedures every other day, in the third week - after two days, in the fourth week - after 3 days.

And the last week ends with one procedure. Experts also advise taking herbal diuretics. These are bearberry leaves, cornflower flowers and licorice root.

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:

Fourth stage

Stabilization. This is, rather, not a stage, but a consolidation of knowledge about proper nutrition. Its duration is the entire period of life during which you want to remain slim.

Requirements:

• Don't forget about sports and walks.
• To prevent the pounds from returning, take a protein day once a week.
• Eat bran daily.

Try to control your diet, especially the consumption of foods that contain starch.

This is useful to know:

Additional materials:

• Summer is the time for fruits and vegetables. Is it possible to have watermelon while dieting if you are watching your weight?
• The goal of any diet is to speed up your metabolism. Medicines that improve metabolism help you achieve what you want quite quickly.
• Using even the most radical diet, you may notice that you are not losing weight on it. There may be several reasons for this.

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.

Basic Rules

The Dukan system has a number of rules.

To quickly get rid of extra pounds, it is important to strictly follow them:

1. No need to starve. Eating restrictions are the cause of breakdowns.
2. During the diet, exclude (it is better to remove them from the refrigerator and cabinets) prohibited foods.
3. Bran is one of the main components of the diet. The product is included in all stages of the diet. Its use helps eliminate toxins and improve the functioning of the digestive system.
4. Physical exercise, morning exercises, walking for 20 minutes will help you quickly lose those hated pounds and keep your body in good shape.

The author of the diet believes that the rules should be followed not only to lose weight, but also to improve health.

Authorized Products

The list of permitted products is quite extensive and varied. It is important to consider not only the product, but also the method of preparing dishes from it.

Such a large selection allows you to prepare a variety of dishes every day.

Prohibited Products

The power system provides general restrictions and specific restrictions for each phase.

The following are prohibited at all stages:

• alcohol;
• chips, fast food;
• semi-finished products;
• pasta;
• fatty meat (lamb, pork ham);
• fried, smoked food.

Prohibited products depending on the stage of the nutrition system:

• “Attack”: goose, duck meat, canned fish in oil, green onions.
• “Cruise”: potatoes, legumes, corn, cereals, avocados, mushrooms.
• “Consolidation”: grapes, cherries, peaches, cherries, apricots, bananas, dried fruits.
• “Stabilization”: foods high in lactose, red fish.

Be sure to read: Pancakes according to Dukan: 9 best recipes for the diet, step-by-step preparation

At the last stage, you are allowed to eat glucomannan noodles - shirataki.

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.

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.