“Attack” phase – recipes according to Dukan and useful tips for losing weight

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.

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.

Dukan diet menu for every day

Let's look at a sample menu by day.

Menu for the attack phase of the Dukan diet for every day

“Attack” menu for the week, Monday:

• 1st food intake - omelet with a cup of chamomile infusion;
• 2nd - cod fish soup, bread with bran;
• 3rd - cheese curds;
• 4th - fish.

Tuesday:

• breakfast - ham, egg;
• daily food intake - 1/2 chicken breast;
• snack - kefir with bran;
• evening food consumption - lemon pie.

Wednesday:

• morning food consumption - cheesecakes, cocoa;
• day - the remaining half of the breast;
• afternoon snack - fermented baked milk with bran;
• evening - beef steak.

An important detail is the daily consumption of oat bran.

Thursday:

• breakfast - curd mass, bran bread;
• 2nd food consumption - meat soup;
• snack - yogurt;
• evening meal - meat.

Friday:

• morning meal - scrambled eggs, a sandwich with a fish slice, a coffee drink;
• daily - 1st fish dish;
• afternoon snack - milk, toast with bran;
• evening - chicken fillet with mushrooms, kefir.

Saturday:

• 1st meal - eggs, fermented baked milk;
• 2nd - fish cutlets, yogurt;
• 3rd - kefir, bran;
• 4th - mussels.

Sunday:

• morning - omelette roll;
• day - chicken soup;
• afternoon snack - yoghurt with bran;
• evening - salad with fish.

After the release of the book “I Can’t Lose Weight,” not only his patients, but also everyone who dreams of becoming slimmer started talking about Dukan.

The list of acceptable products includes dietary meat, seafood and fish (including fatty varieties and canned food without tomato paste and oil), eggs (up to 2 yolks per day). High-quality by-products, low-calorie milk and fermented milk are allowed.

You cannot consume alcoholic beverages. The Dukan diet and alcohol are two incompatible concepts.

Menu phase alternation of the Dukan diet

With the Dukan express diet for 7 days, the menu at the alternation stage, in addition to the listed products, includes vegetables, except those prohibited. Example of a diet for a week, Mon:

• 1st meal - cottage cheese, hot drink;
• 2nd - steamed fish, yogurt;
• 3rd - kefir with bran;
• 4th - 2-egg omelet, hot drink.

Dukan diet “alternating” menu (Tue):

• morning - 2 eggs, vegetable salad with 1 tsp. sunflower oil;
• 2nd meal - chicken soup;
• snack - cottage cheese dessert, oat bran;
• evening - sea cocktail, cocoa.

Wed:

• morning - cottage cheese casserole;
• daily food consumption - fish soup, bread with bran;
• snack - fermented baked milk;
• evening - chicken fillet, cocoa.

Dukan is categorically against fasting. Therefore, even during the toughest period, there is an opportunity to choose from 72 products.

Thu:

• morning - scrambled eggs, cocoa;
• day - pumpkin puree soup;
• snack - curd mass;
• evening - vegetable stew, turkey cutlets, bran bread.

Fri:

• Dukan breakfast - toast with ham and bran;
• day - boiled chicken in yogurt sauce;
• snack - yogurt;
• evening - meatballs, hot drink.

Sat:

• morning - cottage cheese, coffee drink;
• day - seafood soup, salad of vegetables and canned fish;
• snack - kefir with bran;
• evening - vegetable salad, salted salmon, eggplant cutlets.

Sun:

• morning - cottage cheese pancakes, chicory;
• day - baked breast, bran bread;
• snack - fermented baked milk;
• dinner - eggs, cottage cheese.

The list of permitted products according to Dukan, depending on the stage, ranges from 72 to 100 products. There is no such happiness in any diet.

Often, those losing weight have a question about how to replace oat bran in the Dukan diet when they are not on hand. The nutritionist allows the use of raw ground buckwheat. However, its composition differs, so it can be eaten up to 2 tbsp. l. per day. I would like to note that from the alternation phase, nuts are allowed on the Dukan diet.

Dukan diet consolidation phase menu

Dukan diet for every day during the consolidation phase, Mon:

• morning food - casserole, chicory;
• daily - fish soup, whole grain bread;
• snack - fermented milk product 250 ml;
• evening - steamed vegetables, fish steak.

Tue:

• morning - oat porridge, cheese, coffee;
• lunch - pasta with goulash;
• snack - medium-sized apple, bran;
• evening - vegetable salad, minced turkey cutlets.

Wed:

• morning meal - egg, bran bread, cocoa;
• lunch - borscht without potatoes in chicken broth;
• snack - lemon pie;
• evening food consumption - fish.

Among the absolute contraindications to the Dukan diet are hypertension, gastrointestinal and kidney diseases, atherosclerosis, strict vegetarianism, childhood and adolescence.

Thu:

• morning - omelet, milk;
• day - veal steak, bran;
• snack - pear, yogurt;
• evening food consumption - seafood cocktail.

Fri:

• 1st meal - cheesecake, tea;
• 2nd - chicken broth, rye-wheat bread;
• snack - apple, orange;
• dinner - mushroom soup.

Have a “feast” on Saturday. Those. You can eat whatever you want, the main thing is not to overeat.

Sun:

• breakfast - fish cutlet with wholemeal bread, tea;
• lunch - vegetable stew (without potatoes), beef goulash;
• snack - zucchini pancakes with bran;
• evening meal - pumpkin soup.

At the 2nd stage, starchy foods are consumed twice a week, and a “harmful” fasting day is arranged the same number of times.

Women who are planning a pregnancy, expecting a child or breastfeeding can follow the Dukan diet if they take the third stage as a basis, exclude protein Thursday and add a portion of fruits/berries to the daily menu.

The Dukan diet during breastfeeding begins immediately from this phase. When feeding, you should first consult a doctor. In some cases, lactation may be a contraindication.

Dukan diet stabilization phase menu

Almost everything is allowed, except:

• natural sugar;
• sweets;
• starchy foods (no more than 2 times a week).

Any fruit is allowed, but not much. In other words, you can eat almost anything, but with a sense of proportion. We must not forget about the “correct fasting day”, when you can only eat protein dishes, bran and drink.

The question often arises whether honey can be consumed on the Dukan diet. When stabilized, the beekeeping product is acceptable, but in a limited volume.

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.

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.

Chicken recipes

Chicken baked in the oven is an ideal option for dietary nutrition. Therefore, introduce a new habit of not frying, but baking in the oven or in a slow cooker. It's simple and delicious.

With rosemary and lemon

For this dish you will need: chicken (thighs, legs or fillet), several sprigs of rosemary, juice of half a lemon.
Preparation : Preheat the oven to 180 degrees. Wash the chicken pieces; if there is skin or fat, it is better to cut them off. Place the chicken on foil, top with lemon juice and sprigs of rosemary. Bake in the oven for about 20 minutes until done.

Note: You can use seasonings for cooking, but they should not contain MSG or salt. Only natural dry herbs, look carefully at the ingredients when purchasing!

Nuggets

Nuggets are mostly associated with fast food, and certainly few people think that they can be made dietary.
Adapting the recipe for the Attack phase will allow you to indulge yourself with them without any problems. For this recipe you will need:

• 2 chicken breasts;
• 1 egg;
• 2-3 tbsp. spoons of bran;
• spices;

Preparation : In a small bowl, combine oat bran, salt, and spices. You can add herbs. In another bowl, beat the egg. Chicken breast should be cut into long thin slices 2 cm thick.

Dip a piece of breast in the egg, then roll in bran and place on parchment/baking sheet/foil. Preheat the oven to 180 degrees. Bake the nuggets in the oven for 15-20 minutes until done.

Chicken muffins

For this simple dish you will need:

• 1 egg for each muffin
• chicken breast, cut into small pieces
• spices and herbs
• green onion or onion - finely chopped
• low-fat cheese - cut into small cubes

Preparation : Before starting cooking, preheat the oven to 180-200 degrees.

Mix all ingredients except eggs in a bowl. Divide the mixture into 4 parts, take silicone muffin molds or just a muffin mold. Place the mixture into each compartment. Break an egg into each cell on top. Bake in the oven for 15-20 minutes. Cool before serving.

Rolls with soft cheese

This recipe is suitable for both the oven and the slow cooker. For it you will need:

• 4 chicken breasts
• 50-70 gr. soft low-fat cheese
• green onions
• clove of garlic
• spices and herbs

Preparation : Cut the chicken breasts in half lengthwise to make thinner pieces (see photo).

The halves can be broken off. For the filling, finely chop the onion and garlic, mix it with soft cheese, add spices and herbs.

Wrap the filling into rolls and secure with a toothpick. Bake in the oven or slow cooker for about 20-25 minutes.

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).

Dukan diet - recipes for “Attack”. Main courses, desserts. Photo. Video

The diet is based exclusively on protein nutrition. However, strict adherence to the diet is necessary only at stages 1 and 2.

Starting from phase 3, vegetables, fruits, grain products, bread and other previously prohibited products are introduced into the menu.

Using recipes for the “Attack” according to Dukan, you can prepare a variety of dishes and this is the main reason that the diet is very easy to tolerate.

Turkey ham omelette

Recipe:

• 30 gr. cut the ham into small pieces;
• beat the whites of 2 eggs;
• add a little broth and chopped ham to the beaten eggs;
• sprinkle with herbs, salt and pepper to taste if necessary;
• place in a baking dish;
• cook in the oven at medium temperature for 10-12 minutes.

Fish soup with canned tuna

Cooking method:

• Place 1 can of canned tuna in a saucepan with 1.5 liters. Water and bring to a boil;
• add 1.5-2 tbsp. oat bran and leave to simmer for 5 minutes;
• beat the whites of 3 eggs and pour them into the saucepan with constant stirring;
• add bay leaf, dill and parsley, salt and pepper to taste.

Chicken in sauce

Preparation:

• prepare the sauce by thoroughly mixing 60 gr. natural yogurt with 15 gr. soy sauce;
• 200 gr. cut the chicken fillet into small pieces, place in a non-stick pan and pour in the sauce;
• place in an oven preheated to 1800 C;
• the dish is prepared within 55-60 minutes.

Turkey cutlets with crab sticks

Preparation:

• 250 gr. chicken fillet and 200 gr. pass crab sticks through a meat grinder;
• add 1 chicken egg, salt and spices to the resulting minced meat;
• Mix thoroughly to form cutlets;
• cook for 20-25 minutes in an oven preheated to 1800C.

Gherkin salad with chicken and mushrooms

Preparation:

• Cut 3-4 gherkins into slices;
• add 350 gr. chopped meat from boiled chicken breast;
• 400 gr. cut small canned champignons into halves and place in the previously obtained mixture;
• add herbs, salt to taste, pour in low-fat yogurt and mix thoroughly.

Sea fish stewed in kefir

Preparation:

• 750-800 fish fillets cut into large pieces;
• 1 medium-sized onion, cut into rings;
• peel and chop 1-2 small carrots;
• Place onions, carrots and then fish in layers on the bottom of a deep frying pan;
• add salt to taste, add spices;
• pour 2 cups of low-fat kefir and ¼ cup of water;
• simmer over low heat until tender, about 55-60 minutes.

Mimosa salad"

Preparation:

• Place 1 can of saury in its own juice on a plate and thoroughly mash the slices;
• Hard-boil 2-3 chicken eggs, peel, chop into small pieces, add to canned food;
• Cut 1 small onion into thin slices and add to the rest of the ingredients;
• pour everything into 1 small jar of low-fat natural yoghurt, add salt and mix thoroughly.

Low-fat cottage cheese casserole

Preparation:

• Pour 2-3 eggs into a shallow bowl and grind with a small amount of sweetener;
• add 1 pack of cottage cheese, 1 glass of 1% kefir, 2 tablespoons of oat bran and a little cinnamon to the resulting mass;
• Knead the resulting composition and place it in the mold;
• bake in an oven preheated to 1800C for 45-55 minutes.

It is necessary not only to prepare dishes according to recipes for the Dukan attack, but also to maintain constant physical activity, starting from 20 minutes a day, which is gradually increased to 60 minutes. in a day.

Winter fruit salad

Preparation:

• Peel 1 large tangerine, divide into slices and place in a salad bowl;
• add 1 medium sized green apple, diced;
• Peel 2 kiwis and cut into slices;
• Mix 1 jar of natural yogurt with sweetener and pour it over the fruits folded into the salad bowl;
• stir, sprinkle with lemon juice and let sit for about 15 minutes.

Cheesecakes from cottage cheese 0% fat

Preparation:

• Mix 150-180 g of cottage cheese thoroughly with 1 chicken egg;
• add 1½ tbsp to the resulting mass. l starch, sweetener, beat with a blender;
• form small cheesecakes by rolling them in oat bran;
• cook in an oven preheated to 1800 C for about half an hour;
• Serve with yoghurt sauce.

Curd-oat pancakes

Preparation:

• beat 2 chicken eggs with sweetener into a fluffy foam;
• mix the resulting mass with 2-2.5 tbsp. low-fat cottage cheese and 1.5-2 tbsp oat bran;
• Use a spoon to form pancakes in a microwave-safe glass dish and bake at 800 W for 4-5 minutes;
• Serve with yogurt or condensed milk made from skim milk and sweetener.

The effectiveness of this diet has been proven by its popularity and a large number of positive results. The nutritionist managed to develop a technique that does not require starving the body.

By mastering new recipes and creating your own, you can enjoy losing weight and gaining a new figure.

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.

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.

Results after the Dukan diet

If you follow the rules, accurately calculate the duration of each phase, and exercise daily, you can achieve 100% of the desired result. Even people with slow metabolisms lose weight. The weight is lost gradually, so stretch marks and cellulite do not appear, and the skin does not sag.

The weight loss program not only helps you get rid of the desired kilos, but also changes your taste preferences. A person switches to healthy food and a diet that will not lead to excess weight again in the future. In addition, a proper diet improves the condition of hair, dermis, nail plates, gives a feeling of lightness and improves well-being.

The program is not very strict, but it gives a guaranteed result. The hardest part is at the “attack” stage, when the list of products is not as diverse as we would like. You just need to endure this stage, then it will be easier: the menu will be quite easy to stick to every day for the rest of your life.

Before going on the Dukan diet, the pros and cons need to be carefully weighed. Of course, the nutrition program has more advantages, but there are also disadvantages. For example, if you have a food allergy to most of the acceptable foods, it will be impossible to follow the diet. With the Dukan diet, contraindications and harms should be discussed in detail with your doctor so as not to worsen your health.

Menu of the first phase Attack for the week

Sample menu for the week in the table:

What to cook during a Dukan attack

A completely carbohydrate-free diet cannot be maintained for longer than a week and a half.
The list of approved recipes for the first stage of the diet is extensive. Any products, with the exception of dairy products, undergo heat treatment before consumption.

It could be:

• cooking;
• allowance;
• steam cooking;
• stewing;
• baking.

The menu consists of soups, salads, casseroles, stewed, boiled meat and fish dishes. You can prepare a delicious lunch on the stove, using a slow cooker, or in the oven. Even frying food is not prohibited.

The main condition is the absence of vegetable oil. It is recommended to drink plain water. Unsweetened tea and coffee are acceptable.

Authorized Products

The first period has the most food restrictions. Breakfast, lunch and dinner should consist exclusively of protein foods.

List of products for the first stage:

Prohibited Products

The attack is the most stringent stage in terms of restrictions. Consumption of sweets and flour baked goods is unacceptable. It is necessary to exclude certain types of meat products, ketchup, fatty sauces, and mayonnaise.

Be sure to read: How to make bread according to Dukan: healthy and popular recipes

Prohibited products:

Among the drinks, any alcohol and juices are prohibited. Green, black tea, coffee are consumed in moderation.

Additional Products

To obtain the desired effect, food is prepared only using approved products.

During a prolonged attack of 6-10 days, the following ingredients allow you to diversify your diet:

• lemon;
• herbal spices (celery, cilantro, cumin), herbs;
• any sugar substitutes;
• Goji berries.

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.

Basic principles of the Dukan diet

A random experiment showed the doctor that by saturating with proteins and limiting carbohydrates, the body begins to use internal reserves to function. This became the starting point for further study of effective ways to lose weight. Through many years of research, Pierre Ducane identified three basic principles of a proper diet.

Principle 1: Eat only pure protein

One of the rules is to use healthy protein during the diet, without fat, dyes or other additives.

Can be used:

• lean meats (beef, poultry, veal);
• offal;
• low-fat varieties of fish, canned without oil;
• various seafood;
• eggs;
• low-fat dairy and fermented milk products.

Everything is steamed, baked, boiled or stewed.

Principle #2: If you want to lose weight well, minimize carbohydrates

Carbohydrates inhibit the process of fat burning, so the Dukan diet almost excludes carbohydrate foods from the daily menu. For people whose weight is far from the normal level, Dukan advises to completely remove carbohydrates for two weeks.

By the way, during the diet, sweet carbonated drinks are prohibited, but regular soda and adding a sweetener to drinks are allowed.

Principle No. 3: drink more, walk more

Drinking plenty of fluids is one of the main principles of proper nutrition. The easiest way to remove excess toxins from the body is to drink more water. On average - two liters per day, more is possible, and at any time, even while eating.

Move more, be active, take walks, ideally run, because water will not flow under a lying stone.

By following these basic principles, you will be surprised and delighted when your volume melts before your eyes.

There is another important point in the diet - the use of bran. They are needed to restore dietary fiber, which is simply necessary for a losing weight.

If the information is clear and you want to start losing weight as soon as possible, then let’s proceed to the main stages, clearly illustrating each of them with delicious Dukan diet recipes.

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.

Table of allowed foods on the Dukan Diet

Table of allowed foods and Dukan diet menu