Menu for the 1 phase of the Dukan diet

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“Attack” – this is the first phase of four in the Dukan diet. It is the shortest in time and at the same time the most effective in terms of getting rid of excess weight. In the remaining phases, the process of losing weight will be less intense.

The “attack” phase is characterized by the maximum weight reduction. This is possible due to the fact that people use mainly products containing protein. Weight not only does not increase, but it also begins to decrease. Cells do not get carbohydrates, but they need energy. Her body takes from fat reserves, as a result, the extra pounds go away.

Depending on what is the ultimate goal (how many kilograms a person wants to reset), the duration of the “attack” phase will depend:

For two days you can get rid of 5 kg.

For three days you can reset 5-8 kg.

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For four or five days you can get rid of 8-10 kg.

For a week or more, you can reset 10 kg.

Nevertheless, no matter what result the person aspired to, losing weight in the phase of “attack” longer than 7 days is strictly forbidden. If you neglect this recommendation, then the body will stop losing excess weight, and then begin to recruit it again.

The “attack” phase is short in time, but it requires fairly strict rules. If the excess weight exceeds the mark in 20 kg, then the stage can stretch for 3-5 days. When the excess weight is 30 kg, then the “attack” can continue the maximum allowed time – 7 days. The average weight loss will be 5-8 kg.

You can only eat foods rich in protein. Carbohydrate dishes in the menu as much as possible, from sugar refuse at all. The body experiences stress, the metabolism accelerates. At the same time, the calorie content of the menu is reduced, since it is not possible to eat a lot of protein products. After all, this food is quite nutritious.

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It is very important to drink plenty of water. In a day, you must consume at least 2 liters of fluid. Otherwise, you can bring your body to dehydration.

Portions during the “attack” are not limited in size. There are allowed throughout the day. Therefore, people will not feel hungry. It is this Dukan diet that attracts most people who want to lose weight.

If you need to speed up the process of losing weight you need to go in for sports. You can start with a short walk in the fresh air. At the same time, you should not walk slowly, you should walk fairly intensively.

In order to prepare meals during the “attack” phase, you can use the following products:

Any parts of beef, except rib meat and entrecote.

Poultry meat without skin. You can choose only a bird of low-fat varieties.

The ham. Its fat content should be limited to 2-4%.

Smoked fish, the fat content of which does not exceed 10%.

Fresh fish, any canned fish in its own juice.

Eggs. The method of preparation does not matter, the main thing is not to add oil during the heat treatment.

All skimmed dairy products.

Fish soup, mushroom, meat. Vegetables, fats, and cereals are not added to the broth.

You can eat dishes prepared on the basis of these products in any quantity and at any time. In addition to water, you can drink coffee, herbal tea, chicory, carbonated water, if it is marked “light”.

During the preparation of meals, you can add bran, sugar substitutes, garlic, lemon and seasonings such as dill, parsley, and cumin.

Also, Pierre Dukan allows you to refill dishes with vinegar and mustard, add to them for flavoring onions, but in small quantities. If you only slightly modify your menu, you will not be able to lose weight. The phase of “attack” must be strictly observed. Stop losing weight can be even if a person spices the dishes with ketchup or mayonnaise. Although at first glance, these supplements seem absolutely “harmless.”

It is allowed to eat defatted desserts based on milk. Moreover, their volumes are not limited. However, from yogurts, in which there are even small pieces of fruit, you need to refuse.

Prohibited products for “attack”

In the phase of “attack” under a categorical ban fall products such as:

All flour products.

Any ketchup and sauces.

Oil cannot be added during cooking. The ban is imposed on both butter and vegetable oil. Redfish is the only source of fat in the “attack” phase.

In the first phase of the Dukan diet, alcohol will be banned (in the future it can be consumed). The fact is that alcoholic beverages often contain quite a lot of sugar. Therefore, if you strictly abide by the menu, but use alcohol, the effect will not be achieved. Even if you take alcohol, in which sugar is absent altogether, it will have a negative effect on metabolism. As a result, the weight will remain at the same level.

To facilitate the process of getting used to protein foods, you can use the already prepared menu for a week.

Ham, eggs (2 pcs.), Coffee

Soup based on any white fish

Curd with cinnamon, kefir

Meatballs, soy milk cheese

Cakes (according to Ducant), redfish

Grilled chicken with lemon sauce and parsley

Yogurt, cottage cheese casserole

Grilled squid and green tea

Baked dorado with herbs stuffing

Cheesecakes with sour cream (0% fat content)

Whitefish in its own juice, briar infusion

Omelette cooked without butter, chicken meat

Boiled veal, baked under cottage cheese

Pork cake, cooked according to Dukan with tofu, milk

Braised rabbit, cheese curd cheese with greens

Tofu, pancakes, coffee with milk

Chicken broth, egg, greens

Meatballs made of horse meat, Dukan cake

Egg, bran bread with ham, tea

Shirataki noodle soup

Cut porridge (oatmeal), coffee with milk

Fish soup, greens

Dessert with cottage cheese by Dukan

Shrimp with cheese sauce, tortilla

The information on the site is intended for acquaintance and does not call for independent treatment, the doctor’s consultation is obligatory!

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Miriam Josey
Miriam Josey is an RD and expert in healthy diets and sustainable lifestyles. She has a B.S from Cal State (Nutritional Science) and an M.S. from the University of Southern California (Nutrition, Healthspan, and Longevity). Miriam’s professional chef certificate allows her to develop rich, non-restrictive diets for weight loss.


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