Dukan diet: recipes for the first stage step by step

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.

Cooking rules

The attack consists of a menu that includes all valid products. The main condition that is taken into account when compiling a diet is not to deviate from the list of permitted products. You won’t be able to eat cooked dishes more than four times, as they are very filling.

1. When preparing dishes from lean meat, you should not use vegetable oil. It is recommended to eat no more than 800 g of meat dishes.
2. All kinds of dishes are prepared from offal. They use tongue, chicken, beef or goose liver.
3. It is better to include oat bran in prepared foods and liquids in the amount of 1.5 tablespoons.
4. Every day, at least 100 g of fish in various forms are introduced into the diet: stewed, smoked, dried. Fish of any kind is allowed, even fatty ones.
5. It is advisable to eat the bird without skin. Chicken eggs are eaten in the form of omelettes and scrambled eggs. Egg yolks are eaten with restrictions, preferably no more than one per day.
6. It is allowed to include seafood in the menu, for example, crabs, lobsters, shrimp and others.
7. The principles of the Dukan diet do not prescribe restrictions on the amount of food consumed, but it is still better not to eat more than 300 grams at one meal.
8. For drinks, the recommendations are simple: herbal tea, unsweetened coffee, diet cocktails.
9. It is recommended to season salads with soy sauce, vinegar or vegetable oil.

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.

Permitted and prohibited products

The first stage is the strictest, but without the feeling of hunger. Prohibited products are:

• porridge with milk,
• flour products,
• sweets,
• fruits,
• vegetables,
• vegetable oils,
• chocolate,
• mayonnaise,
• fatty dairy products,
• nuts,
• seeds.

Among the permitted products we recommend:

• beef,
• rabbit,
• veal,
• lean ham,
• bird,
• different types of fish,
• offal,
• zero fat dairy products,
• chicken eggs,
• paraffin oil.

At the first stage, P. Dukan is tolerant of some seasonings:

• tomato paste,
• mustard,
• herbs,
• spices,
• vinegar,
• canned mushrooms and mushroom sauce.

Drinks allowed in the first stage of the Dukan diet include coffee, tea, compote and fruit juice. It is advisable to use ground coffee, but instant coffee is also acceptable. The only condition that must be strictly observed is the ban on adding sugar. But this can also be mitigated by using substitutes.

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:

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.

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.

Basic principles of the Attack phase

The diet of the French nutritionist Dukan implies protein foods with a minimum of carbohydrates in the diet. A distinctive feature of the first stage is rapid weight loss.

The number of kilograms that you can lose in the first two days is from 5 to 7. And in a week you can lose up to 25 kg, depending on your initial body weight. The only rule is not to use Attack for more than 10 days.

Let's go into more detail. The meaning of the Attack is its lightning-fast impact. Dukan himself believes that this will give you an impetus to lose weight further, but in a more gentle manner. To some extent, this works, but no one has canceled the reasonable approach. Take the Attack timing requirement seriously. 10 days is the maximum. And the less you need to lose, the less you should sit in the first phase.

In fact, Attack is drying for athletes. You add protein foods to your diet, excluding any carbohydrates. The body no longer receives energy from incoming foods, because there are no carbohydrates, and protein is a building material. So your body simply has to draw energy from an alternative source - from your subcutaneous fat.

Remember that a protein diet without carbohydrates is a strong stress for the body, since the entire body is being adjusted to a new regime. The weight loss will be noticeable, but don’t forget about your health. It’s not in vain that nutritionists warn us - eating only protein is good for several days, but this cannot be the diet of every day for more than a week.

Another important consideration is how much your body can lose. Don't expect that if you weigh 70 kg you will lose 25 kg in 10 days. Such figures can be found in people who are seriously overweight - from 120 kg and above. At first, the weight will come off very well, gradually losing speed. This is good and normal, don’t force things. The more weight your body carries, the more painful it is to readjust - the heart, spine and all systems need some time to adjust to the new weight. And if changes are radical every day, this is fraught.

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.