THE ATTACK PHASE

DAY 2 MEAL PLAN

The Dukan Diet starts with a short, sharp 'attack' phase where you eat nothing but protein - just meat, fish, eggs and no-fat dairy products. You can spend just one day here - or as many as ten days if you have a lot of weight to lose - and many people can expect to lose as much as 7lb in five days.

You may experience bad breath and a dry mouth during this pure protein phase. Both are signs that you are losing weight. You should welcome them as proof of success.

Ease them by drinking more water. Constipation may strike after four days on attack so add a tablespoon of wheat bran flakes to your oat bran. But keep drinking.

During this phase, eat freely any foods on the 72 Foods list. These are safe to eat in unlimited quantities on every phase of the diet, so eat as much as you want, whenever you want; but you must adhere to this plan strictly.

Additional rules

Drink 1.5 litres of water per day (plain or carbonated) particularly at mealtimes to help you feel full. Tea, coffee and diet drinks (no more than 1 calorie per glass) can be included in this total.

Eat 1.5 tablespoons of oat bran per day (as porridge, sprinkled on yoghurt, or made into a pancake).

Walk briskly for 20 minutes every day.

Avoid all butter and oil.

What to drink

Drinking plenty is a very important part of the Dukan diet, especially during protein days. The suggested 2-3 litres of liquids per day can seem like a daunting task when you start the diet, however you will quickly learn that it's not only manageable, but can help you enjoy your meals and avoid cravings.

One thing we should get out of the way first is that liquids does not mean just water. You are encouraged to drink with every meal any of the following:

Water -bottled, sparkling, or tap

Tea -no sugar, but you can use sweeteners or skimmed milk; herbal tea is allowed too

Coffee -no sugar, but you can use sweeteners or skimmed mil

Diet sodas -diet Pepsi, coke zero, or any other sugar-free drink

Example Attack Phase Menu

 

Monday, Day 1

Tuesday, Day 2

Wednesday, Day 3

Breakfast

 

Warm drink

Low fat cottage cheese

2 slices of grilled chicken breast

Warm drink

Omelette / Eggs Cocotte

Several ham slices (less than 5% fat)

200g fat-free yoghurt sprinkled with oat bran, 1 drop of vanilla essence and sweetener.

 

Lunch

Vietnamese Beef

Low fat yoghurt

Trout with herbs or Cod with Mustard or Salmon in a Mustard Dill Sauce

Prawns

Grilled chicken breast / steamed fish

Muesli ice-cream

Tea

Cinnamon Oat Bran Pancake

 

Tea or coffee without sugar

Vanilla Oat Bran Porridge

Pink Cheesecake Cupcakes

 

Dinner

Garlic Tiger Prawns- Mix a crushed garlic clove into a few spoonfuls of natural yoghurt & use as a dip / Shrimp sautéed in herbs

Garlic chicken slices

Hard boiled eggs

Dukan Mayo

Oat bran chicken nuggets

Kogel Mogel - Polish Egg Nog: Whisk 4 egg yolks with 6-8 tsp sweetener until smooth and almost foamy, but still a bit runny.

 

 

Thursday, Day 4

Friday, Day 5

Saturday, Day 6

Breakfast

Muesli and skim milk: SERVES 2

6 tbs oat bran
1 egg
1 tbs liquid sweetener
Almond essence

Preheat oven to 160ºC. Mix all ingredients and spread on tray lined with baking paper. Bake for 30 minutes. Crumble when cool. Store in an air-tight container

Warm drink

Low fat yoghurt with oat bran / Oatbran Porridge / Chocolate Oat Bran Cereal

Warm drink

Mint & Curry Omelette

Lunch

Quick Chicken Curry or Tandoori Chicken

Floating Islands

Savoury Pancake (see above)

Low fat cottage cheese

Mustard Turkey / Salmon

Ham slices / Ham rolls

Tea

Tea or coffee, no sugar

Oat bran muffins / Ginger biscuits

Surimi sticks

Muffins

Oat bran cookies

Diet soda

Dinner

Salmon Soup

Lemon Cheesecake or Daily Mail Lemon Cheesecake

Baked Fish with herbs (see above)

Cafe Creme

Baked Turkey Meatballs

Tea Biscuits

 

 

Sunday, Day 7

EXTRA DAY

Breakfast

Warm drink

Soft Boiled Eggs with Meaty Crisps

Scrambled egg with salmon (see above)

Lunch

Smoked Salmon Appetizers / Oat bran pancake

Tiramisu

Meatballs with Rosemary or Kebabs

Tea

Tea or coffee without sugar

Fromage Frais Gateau

Coffee Chocolate Meringue

Dinner

Roast Chicken (without skin)

Orange Yoghurt Cake

Piri Piri Chicken or Salmon Soup

Misc. Additional Recipes

Herb Sauce
Dukan Bread
Mayo
Vinaigrette Maya

New York Cheese Cake
No Rice Pudding
Tiramisu
Jellied Cheesecake

More recipes (not all Attack Phase):

Vegan Cucumber Tofu Rolls
Sesame-Garlic Nori Chips
Mango Shrimp Skewers
Dry Roasted Edamame With Black Sesame Seeds
Czech Meatballs
Lemon Cheesecake
Fruit Leather
Baked Coconut Shrimp
Lemon Sole fillets stuffed with Scallops
Fishcakes
Prawn and egg salad
Salmon Escalopes and Mustard Dill sauce
Chicken Kebabs
Scallops with Soy Sauce
Chocolate Pannacotta
Lemon Mousse

Baked Eggs with Feta
Oeufs Cocotte aux Girolles (Coddled Eggs with Chanterelles)
Oeufs en Cocotte au Saumon Fumé (Eggs Baked with Smoked Salmon)

Snacks & Desserts

  • Low-fat yogurt sprinkled with oat bran a drop of vanilla flavouring and sweetener
  • Sugar-free jelly
  • Hard boiled egg
  • Cold chicken - with optional dip
  • Cottage Cheese (2% fat content or under) – with added onion and chive.
  • Surimi or Crabsticks – no more than eight per day.
  • Canned Tuna in Springwater
  • Beef Jerky/Biltong – without added sugar or other additives. Be careful of salt content too
  • Prawns/Shrimps – optionally dip
  • Ham Crispies - Spread out thin slices of low fat ham on a baking tray and bake for 7-8 mins in a pre-heated oven at 200C.Turn the ham slices over and finish under a hot grill.
  • Homemade Turkey Meatballs
  • Sliced Roast Beef with Mustard – spread a little mustard on a slice of roast beef and roll it up
    Ham rolls

Pink Cheesecake Cupcakes

http://mydukandiet.com/recipes/pink-cheesecake-cupcakes.html
Serves 2

8 ounces Cream cheese (fat free)
5 Eggs
1 drop Red food colouring
8 ounces Sour cream (fat free)
2 cups Sweetener
2 tsp Vanilla extract

Preheat oven to 175 degrees C and line cupcake pans with cupcake papers.

Cream together the cream cheese and 1 cup of sweetener. stir in the eggs one at a time, then mix in 1 tsp of vanilla. Spoon into cupcake pans to fill about 3/4 full.

Cook for 30 minutes in the preheated oven until golden brown. once cooked, remove from the oven and cool for 5 to 10 minutes.

To make the sour cream topping, whisk together the sour cream, rest of the vanilla extract and food colouring. stir in 1 cup sweetener until smooth. Spoon into the well on the top of each cupcake.

Return to the oven and cook for an additional 5 to 7 Minutes until set. Set cupcake pans on racks to cool, do not remove cupcakes from the pan until they are completely cool.

Optionally: for lemon cheesecake cupcakes replace the vanilla extract in the cupcake recipe with 1/2 tsp lemon juice.

Cinnamon Pancakes

Simple, easy and delicious...
http://mydukandiet.com/recipes/cinnamon-pancakes.html

1/2 tsp Cinnamon
1 Egg
3 tbsp Oat bran
2 tbsp (optional) Sweetener
2 tbsp (low fat) Vanilla yoghurt (low fat)
Whisk the egg and then slowly whisk in the vanilla yoghurt.

Stir in the sweetener, cinnamon and oat bran.

Use some spray oil to heat up a frying pan and pour the mixture in, cooking for a couple of minutes on each side until brown.

Vanilla Oat Bran Porridge

http://mydukandiet.com/recipes/vanilla-oat-bran-porridge.html

3 tablespoons Oatbran
3 tablespoons Skimmed milk
1-2 tablespoons Sweetener, to taste
1-2 tablespoons Vanilla extract
1-2 teaspoons

Put oat bran into a cup or a small bowl and pour in the milk.

Mix in sweetener and vanilla extract.

Heat the bowl in a microwave for 1 minute.

Stir the mixture and let the oat bran soak for a while.

Once thickened you can heat it up for another 30 seconds in the microwave.

FRUIT

http://dukandietquestions.com/can-i-eat/dukan-diet-fruit/

Fruit is healthy for you, but is it allowed on the Dukan Diet? The answer is: it depends. The Dukan Diet fruit allowance is a bit confusing, as it is not specifically laid out in the book.
Why is Dukan Diet fruit restricted? Fruit contains a lot of sugar. Although it is natural sugar, it can still slow down the body’s weight loss process that comes from eating pure protein and vegetables.

During the Attack phase, you are allowed one tablespoon of Goji berries per day. In fact, Dr. Dukan recommends this daily to help fight constipation and keep you energized.

During the Cruise phase, you are allowed one tablespoon of Goji berries on pure protein days and two tablespoons on protein and vegetable days. In addition, 100g (a little less than 1/2 cup) of rhubarb is allowed. Rhubarb contains helpful levels of Vitamin C and magnesium.

In the Consolidation phase, the Dukan Diet fruit allowance is two servings of allowed fruits per day. It is recommended that you eat two servings every day during this phase (with the exception of pure protein days).

Dukan Diet Consolidation Phase is the third phase of the Dukan Diet. During the Attack phase and the Cruise phase, all foods except lean proteins and vegetables are restricted. The Dukan Diet Consolidation phase brings a much-appreciated return to a small amount of fruits and grains, in addition to “free” celebration meals twice per week.

The purpose of the Dukan Diet Consolidation phase is to stabilize your weight. During this point in a diet, many dieters jump off the wagon and erase all of their good work. This phase was designed to help you slowly ease back into a normal way of eating

Dr. Dukan prescribes that dieters should stay on the Consolidation phase five days for every pound lost. Therefore, if you’ve lost 20 pounds, you should remain on the Consolidation phase for 100 days.

Dukan Diet Consolidation Phase Food List:

  • All protein from the Attack phase
  • All vegetables from the Cruise phase
  • 1 serving of fruit per day (excluding bananas, grapes and cherries, which have very high sugar content)
  • 2 slices of 100% whole-grain bread per day
  • 1.5 ounces of cheese per day
  • 2 servings of starchy foods per week (such as potatoes)
  • Lamb, roast pork and lean ham one to two times per week
  • Two celebration meals per week (eat anything you want! As long as you do not binge)
  • 1 day of pure protein per week, on the same day every week

Finally, in the stabilization phase, you are free to eat whatever you’d like, and Dr. Dukan recommends a minimum of 3 servings of fruit per day. He does caution that you should keep your fruit consumption in check, and avoid eating an excess of very sugary fruits such as cherries and bananas.

If you are in one of the early Dukan Diet phases, you might be craving fruit or a sweet treat. Remember that the Dukan Diet allows for sugar free jello and sugar free candy treats to keep your cravings in check until the later phases of the diet.

You might be asking why you couldn’t find this information in the Dukan Diet book. Dr. Dukan has been posting updates and modifications to his diet on his official website. For more information, see the official Dukan Diet website.

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