Dukan attack weight loss diet. Menu of the Dukan diet of all stages

The Dukan Diet Attack - a 7-day menu will allow you to take the first step towards the figure of your dreams. It is this period that is considered the most responsible, as it deals a powerful blow to accumulated fat deposits. In this case, you will not have to go hungry at all. The weekly menu of the Dukan Diet Attack is replete with protein products, and therefore, using imagination and a little desire, you can prepare many delicious dishes according to original recipes from acceptable products.

Basic Rules for the Attack Phase

The Attack phase of the Dukan Diet is considered the most important. During this period, you can lose up to 1.5-6 kg of excess weight. It is from this stage that further weight loss and the final result depend. The main goal of the “Attack” according to the Dukan diet is to force the body to start using up accumulated fat. To do this, carbohydrates are replaced with proteins. Proteins are much more filling than carbohydrates, so they make it easier to get enough of them, which leads to smaller portions. The Dukan Diet Attack menu consists exclusively of foods containing protein. Protein takes much longer to digest, which means the feeling of fullness lasts much longer. It is important that when digesting proteins, the body expends three times more energy than they give. According to the “Attack” of the Dukan diet, it is this fact that contributes to weight loss.

The duration of the “Attack” phase of the Dukan diet is calculated based on the excess weight you want to lose:
from 5 to 10 kg = 3 days;
from 10 to 20 kg = 3-5 days;
from 30 or more = 5-10 days.

When planning your weekly menu according to the Dukan “Attack” diet, it is worth considering that it should consist exclusively of protein products. You should definitely drink at least 2 liters of liquid, including water, tea, coffee. It is mandatory to consume 1.5 tablespoons of oat bran in the daily Dukan menu (dry buckwheat is allowed in case of individual intolerance). Every day you need to take walks in the fresh air, lasting at least 20 minutes. The Dukan "Attack" diet shows the lungs physical exercise.

List of approved products

List of allowed foods for the “Attack” phase of the Dukan diet:

• Lean meat (lean): rabbit, beef, horse meat, veal. Pork is rarely allowed to be consumed (no more than 6% fat content);
• By-products: liver, tongue, kidneys;
• Poultry without skin (except duck and goose);
• Ham 2-4% fat without pork skin;
• Fish (canned, baked, fried, raw);
• Crab sticks (no more than 7-8 pieces at a time);
• Low-fat dairy and fermented milk products. Yoghurts are exclusively natural;
• Chicken and quail eggs. Protein - in unlimited quantities. Yolk - no more than 2 pieces per day.

According to the Dukan diet, during the “Attack” stage, the following additives are allowed in the menu:

popular:

• ✅ The most effective weight loss system is the Dukan diet
• ✅ Princess Kate Middleton's diet: before the wedding and after childbirth
• ✅ Protein diet for a week or minus 6 kg in 7 days
• ✅ Diet with rose hips for 10 days for quick weight loss

• Apple, balsamic, soy vinegar;
• Mustard, salt;
• Sugar substitutes (consumption of sugar according to the Dukan “Attack” diet is strictly prohibited);
• Vegetable, rapeseed and olive oil (no more than 1 dessert spoon per day);
• Tomato paste (up to 2 tablespoons per day);
• Gherkins (no more than 2 pieces per day);
• Lemon juice as a seasoning for dishes;
• Spices and herbs: onion, parsley, cumin;
• Yeast, gelatin, baking powder.

According to the “Attack” on the Dukan diet, the following drinks are allowed: black, green and herbal tea without sugar, coffee, decoctions and tinctures of berries.

Menu for the week

Dukan diet “Attack” - menu for the week (breakfast, lunch, afternoon snack, dinner, late dinner):
Monday:

• Omelette. Low-fat ham;
• Chicken soup; 2 slices of bran bread;
• Skim cheese;
• Turkey cutlets;
• Kefir 1 glass.

Tuesday:

• 2 hard-boiled eggs. Milk;
• Carp soup. Carp fillet;
• Kefir;
• Salmon fillet with gherkins;
• Shrimp 3-5 pcs.

Wednesday:

• Oatmeal;
• Curd dessert;
• Shirataki noodles. Rabbit in tomato sauce;
• Yogurt;
• Trout baked in the oven with herbs;
• 2 slices of ham.

Thursday:

• Syrniki;
• Milk;
• Bouillon. Beef meatballs;
• A piece of lemon pie. Tea;
• Turkey steak with mustard;
• 1 soft-boiled egg.

Friday:

• Omelet with cheese;
• Low-fat ham;
• Veal liver. Gherkins;
• Kefir;
• Seafood;
• Yogurt.

Saturday:

• Cottage cheese casserole;
• Soft-boiled egg;
• Beef tongue with soy sauce;
• Flatbread according to Dukan's recipe;
• Fried carp;
• Kefir.

Sunday:

• Crab sticks;
• Cottage cheese;
• Grilled dorado with herbs and lemon;
• Rose hip decoction;
• Veal steak with mustard;
• Ham.

Recipes

We offer some recipes for the Attack phase of the Dukan Diet:
Veal steak with mustard

Veal steak with mustard

Ingredients:

• Veal tenderloin 500 gr;
• Vegetable oil;
• Mustard.

Wash the meat and cut it into pieces 3 cm wide. In a frying pan heated with vegetable oil, fry the steaks on each side for 3 minutes. Then reduce the heat and fry for another 3 minutes on each side until done. The finished dish is served in heated plates. Spread mustard on top. If desired, you can garnish with parsley.
Use this recipe and cook veal steak while following the Dukan Attack Diet.

Grilled dorado with herbs and lemon

Ingredients:

• Dorado;
• Olive oil;
• Lemon;
• Greens (dill, parsley);
• Salt, spices to taste (cumin, thyme).

We clean the dorado and remove the gills. Wash thoroughly under running water, then marinate with spices, salt, and sprinkle with finely chopped herbs. Lubricate on both sides olive oil. Lemon slices, place on top of the fish and inside (in the belly). Grill for 8-10 minutes on each side.
Tender dorado meat will pamper gourmets during the Attack phase of the Dukan diet.

Beef tongue with soy sauce

Beef tongue with soy sauce

Ingredients:

• Tongue 1 kg;
• Soy sauce 3 tablespoons;
• Carrot;
• Oil (vegetable or olive);
• Water 300 ml;
• Salt.

Boil the tongue until tender (about 45 minutes in boiling water). Coarsely chop into pieces. Peel the carrots and onions and cut into cubes. First fry the onion in a frying pan until golden brown, then the carrots. Place the gravy and chopped tongue into the pan. We dilute soy sauce in water, pour it into a saucepan, add salt. Simmer over low heat for 15 minutes until done.
Turn on beef tongue on the lunch menu while following the Dukan Attack Diet.

Rabbit in tomato sauce

Rabbit in tomato sauce

Ingredients:

• Rabbit;
• Tomato paste 2 tablespoons;
• Onion;
• Flour;
• Vegetable oil;
• Salt (greens to taste).

Cut the rabbit carcass into pieces, wash and dry. Fry until golden brown in a heated frying pan with a small amount vegetable oil. Place the meat in a bowl. Fry the onion in a frying pan until golden brown, add flour, mix thoroughly, add tomato paste, salt, add herbs to taste. Pour the gravy into the container with the meat. Simmer over low heat under the lid for 1 hour.
Enjoy the savory taste of rabbit meat in tomato sauce while following the Dukan diet.

Hello, dear readers! I continue to analyze the popular diet from the Frenchman Dukan. Many people who start following this diet find it difficult to create a daily menu. So today I want to fill this gap. Dukan diet: a menu for every day, a convenient table and a few recipes will help you easily follow all the doctor’s recommendations.

By the way, the book “ 350 Dukan diet recipes" I took some recipes from it. With such a collection, the cooking process is greatly facilitated and the recipes are adapted for our Russian table. Therefore, I recommend arming yourself with a useful book and heading to the kitchen. Let's cook :)

• Attack Phase

  I described in detail what products Dr. Dukan identified at this stage in the article “”. I'll give it here sample menu on attack for 6 days. If you want, you can download this sign for free (link below the table), print it and hang it in your kitchen. This will make it easier to discipline yourself. Better yet, write 2 numbers next to each other - your actual weight and your desired one. This way you can control yourself and have a better chance of achieving results. Motivational pictures really help me move on.

  So, at Attack we eat only protein - meat, fish, poultry and eggs. Every day oat bran + drinking + exercise. Don't shy away from charging! 🙂

  	Breakfast	Dinner	Afternoon snack	Dinner
  Monday	Skim cheese 2 slices chicken breast Tea or coffee	Vietnamese beef Low fat yogurt	Oat bran pancakes with cinnamon	Tiger prawns with shirataki noodles and garlic-yogurt sauce
  Tuesday	Omelet with spices and ham Warm drink	Trout with herbs Chicken broth with croutons	Tea or coffee without sugar Vanilla oat bran porridge	Hard-boiled eggs with Dukan mayonnaise
  Wednesday	Pancake rolls with cottage cheese Tea or coffee	Chicken curry with shirataki noodles	Fried tofu cheese	Pollock in curd-soy sauce
  Thursday	Porridge with meat Warm drink	Delicious broth with noodles Cutlets with oat bran	Coffee milkshake Curd rolls	Crab stick salad
  Friday	Oat bran porridge Cottage cheese casserole Warm drink	Okroshka Steamed fish with herbs	Curd jelly	Chicken fillet in yogurt sauce
  Saturday	Omelet with curry and turkey Bread with curd paste Warm drink	Canned trout soup	Oat muffins with goji berries	Turkey meatballs

  Drinking plenty of fluids is a very important part of the diet, especially at the first stage. This doesn't mean you should only drink water. It is recommended to drink any of the following drinks with each meal:

  • Water – drinking or sparkling (up to 2 glasses per day)
  • Tea/coffee - no sugar, but you can use sweeteners or skim milk; herbal teas are also acceptable
  • Low fat milk

  I would not recommend drinking diet drinks like Pepsi and Coke. They contain sweeteners. And recent research shows that. And they cause a risk of developing diabetes. Therefore, instead of sweeteners, use natural honey, stevia or cane sugar.

  I think you will also find recipes from Dukan useful :) I didn’t describe the easiest dishes. Only those that may raise questions about preparation.

  Vietnamese beef

  400 grams of beef, 4 cloves of garlic, 1 large piece of ginger, 2 tbsp soy sauce. spoons. Fresh herbs – dill, basil.

  

  Cut the beef into cubes of approximately 1.5 cm. Mix the meat with soy sauce, grated ginger and black pepper. Leave to marinate for 30 minutes. Cook in a wok over high heat, stirring quickly with a spatula.

  Curd rolls

  250 grams of low-fat cottage cheese, 2 eggs, 3 tbsp. cane sugar, 1/3 tsp. spoons of vanilla and soda. For the filling, take 250 cottage cheese or soft cheese, 2 tbsp. cane sugar.

  Oat bran pancakes

  1/2 tsp cinnamon, 1 egg, 2 tbsp. gluten, 2 tbsp. cane sugar, 2 tbsp. low-fat yogurt, 100 ml milk, 1/3 teaspoon salt.

  

  Mix everything with a whisk (except milk). Then pour in warm milk and leave to brew. The gluten should swell. Bake in a frying pan like regular pancakes. Before the first serving, grease the pan with oil.

  Try oat flour instead of gluten. The pancakes turn out very tasty and filling.

  Cottage cheese jelly

  400 grams of soft cottage cheese, 15 g of gelatin, 150 ml of milk, stevia or cane sugar to taste, a couple of drops of vanilla essence. Choose pasty, soft cottage cheese. Dissolve gelatin in warm milk. Place cottage cheese in a cup, add vanilla essence and swollen gelatin. Mix everything and refrigerate for 2 hours. It turns out to be a very tasty dessert.

  Trout with Provençal herbs

  Clean the trout fillet and cut into pieces. Mix the Herbes de Provence mixture with salt and black pepper. Sprinkle over fish meat. Wrap the fish in foil and steam for 25 minutes. If you don’t have a double boiler, fry in a grill pan with a little oil. If the fish burns, add water and cover with a lid.

  

  Delicious broth with noodles

  Beat 1 egg with a fork. Grease the pan with oil. And pour the egg into the hot frying pan. Fry like pancakes. When the bottom layer is browned, turn it over with a spatula and fry the other side. We also prepare the next pancake from the second egg. Roll the finished pancakes into a roll and cut crosswise. The result was egg noodles. Pour hot meat or chicken broth over it, sprinkle with herbs.

  Doctor's mayonnaise from Dukan

  Great for all stages. 1 boiled yolk, 2 tbsp. spoons of low-fat yogurt, 1 tbsp. cottage cheese, 1/3 teaspoon each. spoons of salt and mustard.

  

  We work with a fork. In turn, knead the yolk with yogurt, add cottage cheese with spices. There is no need to beat, knead all the products and mix.

  Crab stick salad

  You will need 5 pcs. crab sticks, fresh herbs, mayonnaise (see recipe above), 2 pcs. boiled eggs, onion(or green). Roughly chop all the ingredients, add mayonnaise and mix.

  Coffee milkshake

  200-250 ml skim milk, coffee, water, ice, stevia.

  

  Brew coffee in a small amount of water, strain. Mix all ingredients in a blender and pour into mugs. If you can crush the ice with a blender, then beat it. If not, just add the cubes to your smoothie.

  Okroshka in Dukanov style

  For the broth, mix 500 g of kefir, 100-150 ml of mineral water with gas, 1 tbsp. lemon juice, salt to taste.

  Cut 150 g of boiled meat, 2 boiled whites, green onions, 1-2 cloves of garlic, fresh dill. Fill everything with kefir filling and pour into plates. Have a good lunch!

  Cruise phase (alternating)

  Example menu 1 BW/1 BO. Feel free to mix and match different recipes. And also create your own. And write your recipes in the reviews of this article.

  

  Ducan's diet - detailed menu for every day for the cruise phase:

  	Breakfast	Dinner	Afternoon snack	Dinner
  Monday	Oatmeal pancakes with lemon zest	Turkey cutlets, 150 ml yogurt	Eggs stuffed with cottage cheese and mayonnaise	Grilled chicken with spices
  Tuesday	Scrambled eggs with slices of ham and croutons	Chicken soup with vegetables	Caesar salad Dukan style
  Wednesday	Syrniki Omelette scramble Warm drink	Broth with croutons and eggs, chicken roll	Rosehip decoction with cottage cheese and bread sandwiches DU	Meat baked with yogurt
  Thursday	Oatmeal porridge, 1 pancake with cottage cheese	Beans in tomato sauce with vegetables	Vegetable salad, 1 piece of bread	Chicken fillet with mushrooms and green beans
  Friday	Envelope omelette stuffed with ham and soft cottage cheese	Fish soup, steamed chicken cutlets	Cottage cheese with yogurt and sweetener	Shirataki noodles with meat goulash
  Saturday	Oatmeal with cottage cheese	Summer vegetable salad, chicken baked with spices	Protein shake with milk	Stewed vegetables with meat
  Sunday	Scrambled eggs with boiled chicken	Chicken soup with shirataki	Toast with cottage cheese, rosehip decoction	Fish with spices in foil

  Caesar salad Dukan style

  Take 1 egg white, boiled chicken, 1 tomato, lettuce, half a red onion, ducany bread croutons, salt and pepper. Cut the ingredients and season with special mayonnaise. See the mayonnaise recipe above.

  

  This salad is good to take with you to work for a snack :)

  Zucchini spaghetti with chicken fillet

  To cook spaghetti, you will need a special vegetable slicer or grater. Korean carrots. Cut the zucchini. Squeeze 2 cloves of garlic into a hot, oiled frying pan and lightly fry. Add spaghetti and salt. The spaghetti should be slightly firm. While you are setting the table, they will arrive in the frying pan.

  Chicken with spices

  Many people get tired of boiled or steamed chicken during the Attack phase. I will share the recipe for cooking.

  

  Take 0.5 kg of chicken fillet, beat until soft. Make a mixture of 0.5 teaspoon. spoons of red paprika, chili pepper and dry mustard. In a bowl, mix 3 tbsp. spoons of soy sauce, juice of 1/3 lemon, a mixture of peppers, add salt to taste. Bathe the fillet in the marinade and refrigerate for a couple of hours. Then we take it out and fry it. Delicious! If you have a ready-made barbecue mixture, you can use it.

  Meat baked with yogurt

  Take 500-600 grams of neck, onion, 2 tomatoes, salt and any spices. You can use 2 tablespoons of ketchup for the attack. But most manufacturers make it with sugar. Therefore, replace with tomatoes.

  To fill, you will need an egg, 125 grams of yogurt and low-fat cottage cheese, fresh herbs.

  Cut the meat into small pieces and beat. Place in a baking dish. If you are afraid that the meat will burn, then line the bottom with foil. Salt the meat and sprinkle with spices, place coarsely chopped onion on top, then tomato slices. Add some salt.

  Make a filling from the ingredients, add fresh dill and parsley. Cover the meat with the filling and place in the oven at 180-200 degrees. Time 45-60 minutes. See for yourself when it's ready. If the top starts to dry out, cover with foil.

  Yeast bread

  The portion is large. Don't eat it all at once. We divide it into 3 days!

  Can be prepared in a bread machine. If cooking in the oven, bake in muffin tins. With such small portions, there is less desire to overeat and crash.

  

  So, take 300 g of oat bran, 150 ml of milk, 4 eggs, ¼ salt, 1-2 teaspoons. spoons of sugar, 5 tbsp. spoons of soft cottage cheese, 1 packet of dry yeast. Grind the bran in a coffee grinder to fine flour. Mix all ingredients. First milk with eggs, salt, sugar and yeast. Then add the rest of the ingredients. Pour the mixture into the bread machine and cook.

  If you bake in the oven, then pour into molds and place in the oven, heated to 40-45 degrees to rise. 20 minutes is enough. Then bake at 180 for about 30-35 minutes.

  Toast

  Bake bread according to the above recipe, cut into pieces. Dip 1 egg, 2 tbsp. spoons of milk and a little salt. Fry in a small amount of oil.

  Turkey cutlets

  This can be a full meal or as a snack. These little cutlets are a great way to fight hunger.

  

  Take half a kilo of ground turkey, 1-2 tbsp. spoons of oat bran, 2 eggs, a small head of onion, 0.5 tbsp. spoons of mustard, 1 teaspoon. a spoonful of marjoram, salt and black pepper to taste. Finely chop the onion or grind in a blender. In a deep bowl, mix the onion with eggs, bran and spices. Wait 5 minutes for the bran to swell slightly. Then add the minced meat and mix with your hands. Fry in a non-stick pan with a little oil.

  I showed you that the Dukan diet - a detailed menu for every day can be tasty and easy to prepare. You can stick to the signs exactly, or you can vary and rearrange the dishes. It's as you wish. Recently I made cottage cheese rolls myself and even my husband appreciated my creations. He told me to make some more this weekend. And this is the best reward.

  By the way, recently Pierre Ducamp created a very handy tool- guide book. In it, he describes step by step how to lose more than 10 pounds within 60 days. And for each of these 60 days, the book contains ready-made recipes and recommendations.

  If you liked my article and found it useful, then share it on social networks. Write your reviews below and share recipes.

  Bye-bye everyone. And see you again on the expanses of my blog :)

Many people have a persistent stereotype that losing weight is necessarily a difficult test for a person, that it is necessary to subject oneself to terrible restrictions and strain one’s willpower with all one’s might so as not to consume extra calories. If you want to lose weight, it is not at all necessary to torment yourself with hunger, suffering from dizziness and abdominal pain. After all, the Dukan diet has long existed, in the first stage of which you can lose up to 10 kg.

The name of the first phase of the diet is “Attack,” which clearly indicates the principle of its action. Behind short term you can get rid of excess weight by intensively attacking fat cells. In this article we will tell you what the “Attack” stage is in, and also bring to your attention many delicious and healthy dietary recipes.

Ducan's diet

The diet was developed over several decades by nutritionist Pierre Dukan. Unlike many other weight loss methods that help you lose weight but don't work in the long term, this method aimed at preserving achieved result.

The diet and its first stage, “Attack,” aimed specifically at starting the weight loss process, last a relatively long time, but have an undeniable effect. The main principle of the diet is a variety of foods with little or no fat and carbohydrates.

Principles of "Attack"

At the “Attack” stage, you will not get rid of all the weight at once in a clearly defined short period of time, however, by following a diet, you will absolutely get results. The main principle of the first stage of the diet, as mentioned above, is to reduce the amount of carbohydrates in the diet and a variety of different proteins.

It’s not difficult to compose without focusing on one thing. However, it is important that the products contain as much protein as possible for the “Attack”. After all, this stage actually rests on reducing weight with the help of this “magic” protein, while saturating your body useful substances.

Let's start to figure out what products can be used for appetizing dietary dishes, and then we’ll move on to the recipes for the “Attack” phase of the Dukan Diet.

Authorized Products

When following a diet, it is important not to make mistakes in choosing ingredients for cooking in order to create the right menu for the “Attack” stage of the Dukan diet.

We offer you a list of products acceptable for use:

• eggs (no more than 2 per day);
• low-fat dairy products;
• any type of fish;
• seasonings (herbs);
• sugar substitutes;
• vinegar;
• some seafood (crustaceans, mollusks);
• different kinds meat (rabbit, veal, horse meat, beef);
• any bird except geese and ducks;
• various greens.

It is worth using less salt in food, as it retains fluid in the body, which leads to a slowdown in the process of losing weight.

The main principle of the diet is the absence of fat in foods, but Pierre Dukan says that you can add 1 tablespoon of vegetable oil per day to prepared (and only!) food. However, it is better to follow the diet to the end on the “Attack” and eat only the foods listed above.

Restrictions

First of all, of course, you shouldn’t unnecessarily prolong the “Attack” time. The maximum duration of the stage is 10 days. Sitting on it more can have an extremely negative impact on your health.

Under no circumstances should you starve yourself or take long breaks between meals. When preparing any dishes, do without oil. You should drink from one and a half to two and a half liters of drinking water per day. It is also necessary to eat one and a half spoons a day along with other foods - this is an integral element of the recipes in the Dukan diet for “Attack”.

First meal

Let's start creating a menu for the first stage of the “Attack” of the Dukan diet!

Don’t think that by giving up potatoes, fat and various vegetables, you won’t be able to make soup. Believe me, the ingredients presented in the list above are quite enough to prepare a delicious hearty soup, and more than one.

Fish soup

For example, you can prepare an excellent fish soup for the Dukan diet:

1. Boil water in a saucepan with a volume of about one and a half to two liters and add pepper to taste and a few bay leaves shortly before boiling.
2. Immediately after the water boils, throw in the fish.
3. Add salt and cook until done.
4. After removing the carcass, you will get fish broth, to which you add tofu cheese and onions, without stopping cooking. If the greens are dried, add them now along with the paprika; if they are fresh, set them aside; you should put them at the very end.
5. Then beat the egg and, while slightly stirring the soup, pour it in.

Bon appetit!

Chicken soup

If you are a chicken broth soup lover, no problem! There is another great recipe for you:

1. First, cook broth from pre-washed chicken breast, to which you can add spices according to your taste.
2. Prepare meatballs from turkey (you can use rabbit or chicken). If desired, you can add one egg to the minced meat.
3. After some cooking time, remove the chicken breast from the broth and cook the meatballs in it until cooked.
4. Add the egg beaten with soy sauce and herbs and serve!

As you can see, preparing the first dish while following the Dukan diet is more than possible!

Below are several more recipes for dishes for the Dukan diet at the “Attack” stage with photos.

Second courses

The Dukan diet is rich in main courses, because literally anything can be prepared from the listed ingredients. Here is a recipe for juicy and delicious ones that will satisfy you and not break your diet.

Crab cutlets with oatmeal

Prepare like this:

1. Pour milk over oat bran and leave to swell for up to 10 minutes.
2. Slice crab sticks(9-10 pieces) and add to the bran with milk along with minced chicken (250 g) and egg.
3. Sprinkle with a little salt.
4. Bake the cutlets made from the resulting mass on a baking sheet, sprinkled with bran.
5. Serve with herbs and yogurt.

Chicken roll

If you like chicken dishes, then you should also try the wonderful diet chicken roll, the mere appearance of which already creates the impression of a festive dish:

1. Cut a thin layer of fillet - the thickness of the pieces should be a centimeter or less.
2. Place on cling film and press lightly onto the surface.
3. You can conduct your own experiments with the filling: add various cheeses, minced meat, eggs and any greens.
4. Place the filling on the fillet, roll it into a roll and bake at a stable temperature of 180 degrees.

Chicken roll is equally delicious both hot and cold. Bon appetit!

Stewed pollock

Undeservedly, pollock is considered an unappetizing and boring fish. However, this fish is ideal for our diet, as it has a positive effect on work of cardio-vascular system, and it’s inexpensive.

And stewed pollock is a hearty and very tasty, tender dish that can be prepared during the “Attack”:

1. Washed, cleared of scales, giblets and fins, pollock should be cut into large pieces and mixed in a bowl with onions, which have previously been cut into half rings.
2. Pour soy sauce and sprinkle with spices and salt to taste.
3. Marinate for about a quarter of an hour, stir several times during this time.
4. Now you need to place the pollock with onions in the marinade in the oven, preheated to desired temperature.
5. Simmer until full readiness, covered with foil. Serve and enjoy delicious fish!

Snacks and salads

There are many Dukan recipes for the “Attack” stage that almost everyone can implement. They take no more than ten minutes to prepare and the taste is simply wonderful. Check it out for yourself!

Salad with crab sticks and squid

Can be cooked delicious salad from crab sticks:

1. Boil the squid for about three minutes.
2. After cooling, cut into strips and then chop the crab sticks.
3. Boil the eggs.
4. Then grate only the white, we don’t need the yolk, and mix with squid, crab sticks and caviar.
5. After adding salt, arrange beautifully in a salad bowl and season with dietary mayonnaise.

Instead of store-bought sauce, it is better to make homemade sauce. Use Dukan mayonnaise recipe:

1. Add a little salt to three egg yolks and beat.
2. Then you should add a little sweetener.
3. Then you need to add a spoonful of vegetable oil. Mix thoroughly - and your Dukan mayonnaise is ready!

Dessert

During a diet, you especially want to treat yourself to something tasty. At the “Attack” stage of the Dukan diet, this is quite possible! Try the following recipes.

Oatmeal muffins

To make oatmeal muffins you will need the following ingredients:

• cottage cheese without lumps;
• oat and wheat bran;
• corn starch;
• a little baking powder;
• two eggs;
• sugar substitute.

After mixing all this and placing it in molds, bake in the oven at 200 degrees for about half an hour until the surface turns golden. A healthy dietary dessert is ready!

Biscuit

You can also treat yourself to a biscuit:

1. Beat one egg with sweetener.
2. Then add wheat and oat bran to the mixture, after grinding them in a blender.
3. Add cottage cheese, baking powder and vanilla.
4. Place in molds and bake at 170 for about 15 minutes.

Syrniki

Another favorite dish by many. For Dukan cheesecakes you will need:

• cottage cheese;
• egg;
• oat bran;
• sweetener;
• baking powder;
• vanillin.

Beat the egg with the sweetener and add everything else to the mixture, then stir until smooth. Next, prepare the cheesecakes in the oven. Eat with yogurt. Bon appetit!

Bread

And where would we be without bread at lunch, even a dietary one!

Here's a bread recipe that's perfect for Attack:

1. Mix bran with salt, yeast and various spices to taste.
2. Next, beat the eggs with some cottage cheese and mix the resulting mass with the dry mixture obtained earlier.
3. After covering it all, leave it for an hour to let the yeast do its work.
4. Place in a mold, place in an oven preheated to 180 degrees and bake at 180-200 degrees for about an hour. Leave in the oven after it's baked to allow the bread to cool before serving!

There is another recipe in which the bread will give the impression of being ordinary, non-dietary, while at the same time fitting into the framework of what is allowed to you during the “Attack”.

For preparation you will need:

• raw egg whites;
• starch;
• oat bran – you can’t live without it;
• wheat bran;
• skimmed milk powder;
• a little baking powder.

Let's get started:

1. Whisk egg whites with salt.
2. Add the remaining ingredients to them and mix.
3. Place in the pan and bake for about half an hour, maintaining a temperature of 180 degrees. Ready!

As you can see, there is nothing terrible hidden behind the word “Attack” - just tasty, healthy and dietary food that anyone can prepare at home. Good luck to you!

Video

You will find the recipe for a delicious liver pie for the Dukan diet in this video.

On the Dukan diet, attack is the most important step. This is where the entire weight loss process begins. This is also the most difficult stage at which the usual carbohydrate food is replaced with protein.

Popular protein diet was developed more than three decades ago. But it has gained particular popularity throughout the world over the past decade.

The main principle of this unique nutrition system is the replacement of carbohydrate foods with protein foods. If the person losing weight does everything correctly, the process of burning fat deposits accumulated over many years will quickly begin. A special feature of this diet is the ability to eat nourishing, nutritious (but low-calorie!) dishes in the desired quantity. Therefore, a man or woman will not suffer from hunger throughout the entire weight loss process.

It is very important during the diet to consume only approved foods and dishes made from them. As noted above, the most difficult and important period is the first. During an attack, metabolism accelerates. Carbohydrates stop entering the body, which means energy reserves are replenished from fat deposits.

At the next important stage, exclusively days with protein nutrition and protein-vegetable days alternate. This period is easier, but many participants in the process cannot complete it due to its length. Sometimes you have to stick to such a nutrition system for up to six months - until the cherished number appears on the scales.

Then follow the last two periods, which consolidate the result and return the person to their usual diet. At the same time, regular consumption of oat bran, reduction of sweets, smoked foods, baked goods in the diet and regular physical activity remain mandatory.

What is the essence of the “Attack” phase?

Stage 1 of the Dukan Diet is especially important. Moreover, it is the shortest. Depending on the initial parameters of the person losing weight, it lasts from 2 to 7 days. Even these few days are not easy to overcome. To a person have to completely eliminate carbohydrates from your menu. They are replaced with low-fat protein products. Proteins become the basis of the diet. During the attack, you cannot even add fruits and vegetables to them. Having “lost” carbohydrates, the body begins to receive energy from fat deposits. All this leads to rapid weight loss.

Pierre Dukan himself claims that it is impossible to gain weight from the “correct” proteins. Therefore, you can safely eat them in any quantity. Of course, for this purpose you need to choose not fatty foods and, for example, do not fry them, but boil and bake them.

It is also important to remember that a large amount of protein in the diet significantly increases the load on the kidneys. Therefore, you must strictly observe the correct drinking regime. Be sure to drink plenty of water daily.

At the first stage of the diet, the person losing weight gets used to strict restrictions. Therefore, further phases turn out to be less difficult for him.

Permitted and prohibited products

Having already studied the permitted foods at the first stage of the diet, you will be able to understand that you definitely won’t have to starve. You are allowed to choose any of 72 options. These products can be combined with each other to various recipes, preparing delicious and satisfying treats.

Meat you can eat is horse meat, rabbit, veal, and lean ham. The choice of permitted fish and seafood is especially large. This includes herring, cod, hake, and even fatty mackerel, shrimp, crabs, squid, crab meat/sticks. Ostrich, quail, chicken and turkey meat helps to diversify your diet. Tofu and other low-fat cheeses, low-fat cottage cheese, seitan, garlic and onions (instead of spices, for example, for fish), kidneys and tongue are also added to it. It is better to separate only the whites from eggs. The latter are allowed to be eaten in any quantity.

You can drink not only water and tea/coffee drinks, but also herbal infusions, zero soda (without sugar and calories), homemade protein shakes no carbohydrates included.

Be sure to eat 1.5 tbsp daily. spoons of bran. It is best to choose oatmeal.

Instead of salt, you can cook with mustard, fresh/dried herbs, lemon, cardamom, soy sauce. It is allowed to add a small amount of tomato paste and paraffin oil to dishes.

The first stage menu should not contain fat. For example, paraffin oil is chosen only as an additive to stewed meat. You can use no more than 1 coffee spoon of this product per day.

Attack phase of the Dukan diet: menu for 7 days

You can create an attack menu for 7 days for yourself, guided by the rules described above. If you can’t do this, you should simply use the scheme already compiled by experienced nutritionists. Of course, you can make changes and additions to it if you wish.

Approximate correct menu:

1 day:

• a couple of fried eggs without oil with cottage cheese without raisins, dried fruits and other similar additives for breakfast;
• chicken for lunch;
• boiled fish with tea for dinner;
• bran and kefir as snacks.

Day 2:

• omelette with milk;
• chicken broth with herbs;
• boiled horse meat/veal;
• bran and kefir.

Day 3:

• boiled eggs, coffee without sugar and other sweeteners;
• cutlets from permitted varieties of fish;
• seafood platter;
• bran and yogurt.

Day 4:

• stewed zucchini with unsweetened herbal infusion;
• fish soup with pieces of permitted fish, chicken breast;
• grilled shrimp;
• bran and unsweetened coffee.

Day 5:

• omelette with any permitted drink;
• chicken with herbs and tomato paste;
• boiled horse meat;
• bran and any low-fat fermented milk product.

Day 6

• low-fat cottage cheese;
• baked seafood;
• stewed red fish;
• bran and fermented milk drink with low fat content.

Day 7

• omelette with unsweetened drink to taste;
• boiled liver with dry herbs;
• chicken in any form;
• bran with fermented milk drink.

The most common recipes

Today, many successful recipes have been developed for the attack phase. A person who is losing weight will only have to choose among them the ones most suitable to his taste.

Meat soup

Ingredients:

• minced veal – 200 – 230 g;
• boiled egg – 1.5 pcs.;
• raw egg – 1 pc.;
• purified water – 850 ml;
• greenery.

Preparation:

1. Grind the minced meat again in a blender, or use a meat grinder to grind it. Then the meat will be especially tender.
2. Add greens and any spices to the minced meat. You can salt the meat, but only in a minimal amount.
3. Beat the contents into the mixture raw egg. Mix well with your hands. Hit it on the table.
4. Form meatballs from the mixture.
5. Boil water in a saucepan. Send meat balls into it. Cook for a little less than half an hour.
6. Add pieces of boiled eggs and herbs to the treat.

Cook the dish for a couple more minutes and serve for lunch.

Bread for the attack phase

Ingredients:

• low-fat cottage cheese – 3 dessert spoons;
• raw eggs – 2 pcs.;
• baking powder – 2 dessert spoons;
• oat bran – 7 dessert spoons.

Preparation:

1. Mash the cottage cheese with a fork. Beat eggs into it. Mix well.
2. Add baking powder and ground bran.
3. Mix everything again.
4. Form bread from the resulting thick mass.
5. Bake the treat for just under half an hour at 190 degrees.

The finished “bread” can be eaten with any of the ingredients allowed for the first stage of the diet. For example, combine with lean ham.

Syrniki

Ingredients:

• low-fat cottage cheese – 300 – 320 g;
• raw egg – 1 pc.;
• oat bran – 3 dessert spoons;
• sweetener – 4 tablets;
• cinnamon - to taste.

Preparation:

1. Mix all products in a large bowl.
2. Make cheesecakes from the resulting mass. Place them on a baking sheet lined with baking paper.
3. Bake the dish at 180 degrees for 25 minutes.

You can cook these cheesecakes in a non-stick frying pan.

vegetables and blue measure tape

If you decide to strictly adhere to the diet under discussion, first of all you should adjust the contents of your refrigerator. When it is filled with exclusively healthy approved products, a person losing weight will have fewer temptations and reasons to relapse.

You need to purchase quality meat, fish, and seafood. You should definitely put low-fat cheese and dairy/fermented milk products in the refrigerator. It is advisable to boil the chicken in advance. All these products will help you cope with hunger and not break down. It will be enough to eat a piece of boiled fillet, cheese or drink a couple of sips of low-fat yogurt to forget about the discomfort again.

Nutritionists advise giving up shopping during the diet process. It is better to purchase in advance, or order food delivery to your home. Otherwise, the aroma of fresh baked goods or a shelf of chocolates may turn out to be more tempting than a slim figure in the future.

To start using large quantity water may be too much for the participant complex process. But to the new drinking regime I manage to get used to it quickly. In the first days, you should measure out the recommended portions of water for yourself and drink them literally through force. Then the situation will quickly change, and thirst will appear by itself.

For motivation, you should hang a photo of yourself in perfect shape on the refrigerator or use a photo of a model, actress, whose figure is admirable. You definitely need to think about encouragement. For example, at the end of each day of the attack, while observing all the rules, please yourself with a massage, buying a new book or some nice little thing.

The very first and The most difficult phase of the Dukan diet is the “Attack” phase. It is during this phase that the body undergoes a restructuring, a change in diet and eating habits. All days of the “Attack” phase - protein days, so those losing weight may experience discomfort and stress.

Quick navigation through the article:

To make this phase as painless as possible, there are simple and delicious recipes protein dishes, thanks to which the process of losing weight will become more enjoyable. We bring to your attention sample menu for the “Attack” phase for a week, since on average its duration is 7 days. We also suggest that you familiarize yourself with several step by step recipes with photo.

Ducan's diet. Attack. Menu for the week

1

The first day:

Eat every day 1.5 tablespoons oat bran, which can be consumed with yogurt, cottage cheese or pastries. Also drink every day at least 2 liters of clean water.

• Breakfast: 1 hard-boiled egg, 100 g low-fat cottage cheese, coffee;
• Lunch: low-fat classic yogurt with half a tablespoon of oat bran;
• Dinner: low-fat chicken broth with chicken fillet, Dukan flatbread instead of bread;
• Afternoon snack: a glass of low-fat kefir;
• Dinner: boiled or oven-baked chicken, tea

2

Second day:

• Breakfast: two-egg omelette with pieces of chicken fillet, coffee;
• Lunch: low-fat granular cottage cheese, optionally with sweetener;
• Dinner: A little chicken broth, baked hake, Dukan flatbread;
• Afternoon snack: low-fat yogurt with sweetener;
• Dinner: chicken skewers baked in the oven, tea.

You can cook kebabs at home using wooden skewers.

3

Day three:

• Breakfast: Dukan cheesecakes, tea;
• Lunch: low-fat classic yogurt;
• Dinner: canned fish soup with quail eggs;
• Afternoon snack: low-fat cottage cheese;
• Dinner: Baked chicken breast, kefir.

Canned fish soup is very quick and easy to prepare. Read the soup recipe below.

4

Day four:

• Breakfast: Dukan flatbreads with chicken fillet, coffee;
• Lunch: Dukan jelly;
• Dinner: baked salmon fillet, tea;
• Afternoon snack: a glass of skim milk;
• Dinner: Omelette with lean ham;

An omelet with various fillings is a wonderful breakfast. Detailed recipe - below

5

Day five:

• Breakfast: 2 soft-boiled eggs, coffee;
• Lunch: classic yogurt with oat bran;
• Dinner: a portion of boiled shrimp;
• Afternoon snack: low-fat kefir;
• Dinner: Cottage cheese casserole, tea.

Boil shrimp in salted water or fry on skewers in the oven

6

Day six:

• Breakfast: low-fat sweet curd, coffee;
• Lunch: crab sticks;
• Dinner: stewed chicken liver;
• Afternoon snack: oatmeal cookies, tea;
• Dinner: cottage cheese and fish casserole, kefir.

Get ready chicken liver without adding oil. You can put it out in water

7

Day seven:

• Breakfast: cottage cheese casserole, coffee;
• Lunch: hard-boiled egg;
• Dinner: fish soup, Dukan flatbread;
• Afternoon snack: curd dessert, green tea;
• Dinner: Chicken breast cutlets, kefir.

Chicken cutlets are juicy and tasty

Dukan bran cake. Recipe

Many losing weight according to the Dukan system experience great discomfort at the first stage of losing weight, due to the fact that they have to completely give up pastries and bread. Eating broths and soups without bread is very difficult. Therefore, the creator of the diet, Pierre Dukan, invites his followers to bake the so-called Du-bread. However, this can take a decent amount of time. To reduce cooking time, there is a special Dukan flatbread/galette recipe, which can be prepared very quickly. This recipe can also be supplemented pieces of boiled chicken or fish fillet to make the taste even more pleasant.

For making flatbread according to Dukan you will need:

• 1.5 tablespoons oat bran;
• 1 egg;
• A little salt;
• 3 tablespoons of low-fat milk or kefir;
• Dried dill, optional.

Mix all the ingredients and leave for 20 minutes so that the bran swells. If desired, you can add pieces of baked fish or chicken breast. Then pour the resulting mass into a small baking dish and bake in the oven at 200°C for 10 minutes. After this, the cake needs to be cooled and it is ready for use.

Omelet with chicken and ham or crab sticks according to Dukan

This dish is great for breakfast. Beat 2 eggs in a bowl, add diced boiled chicken fillet or lean ham(you can do both), or cut into cubes crab sticks. You can add a little dill. Pour the resulting egg mixture into a microwave-safe glass dish or non-stick frying pan and bake, covered, for 4-5 minutes. Dietary Dukan omelette ready.

Canned fish soup with quail eggs

You can prepare this for yourself as a first course. fish soup. To prepare it you need:

• 2 canned fish(fish in its own juice, for example, tuna);
• 1 liter of water;
• 1 onion;
• 5 quail eggs, or 2 chicken;
• Salt and pepper to taste, bay leaf.

Bring the water in a saucepan to a boil. Boil the eggs in another saucepan. Mash the fish in the jars with a fork and finely chop the onion. Place chopped onion and bay leaf into boiling water; after 5 minutes, you can add chopped fish from cans, along with the liquid, as well as chopped fish into halves. quail eggs and chopped into cubes chicken eggs. This soup is cooked for another 5 minutes, and then spices and chopped dill are added. Fish soup with eggs ready.

Cottage cheese and fish casserole according to Dukan

This recipe is perfect for the "Attack" stage. Curd and fish casserole is filling and delicious dish. For preparation we will need:

• Low-fat cottage cheese 200 g;
• Hake fillet (this fish is lean and has few bones);
• 1 onion;
• 2 egg whites;
• 1 tablespoon of wheat bran;
• Pepper and salt to taste.

The fish fillet is crushed in a blender and mixed with cottage cheese. Then you need to add finely chopped onions, proteins, bran and spices. Bake the finished dough in the oven at 200°C in a mold lined with foil until cooked.

Recipes for the “Attack” of the Dukan Diet: