Nutritionist Pierre Ducane has developed his own diet, which consists of several phases and allows you to not only lose weight, but also completely switch to a new style of nutrition without much stress. “Attack” is the first and most difficult phase, since it has many limitations. Dukan's Diet “Attack” - a 7-day menu and a list of allowed foods can be found in this article.

Features and rules of the Dukan diet

The purpose of the technique is not to lose those extra pounds, but to completely reorganize the body and human consciousness into a new eating style that will always keep the body in great shape. This technique is considered one of the most effective and has fans around the world. If we compare the Ducan’s diet with sports, it’s more like a cross - running not for speed and kilograms, but for endurance and a complete rethinking of the diet.

What is the essence of this technique?

Pierre Ducane conducted a series of experiments and studies, after which he came to the conclusion that weight loss is due to the use of protein products as the basis of the diet.

This way of eating not only allows you to lose extra pounds, but also does not experience feelings of hunger or discomfort, on the contrary, protein foods saturate the body and increase the level of human energy, positively affecting the quality of life and working capacity.

The main feature of the Ducan diet is its duration. Since its purpose is not just to lose weight, but to rebuild the body on a more proper diet, the duration of the diet can be several months. The most important thing is the lack of body discomfort.

That is why this technique has a lot of advantages:

  1. A smooth change in nutrition does not cause a person to break down, become depressed or experience a constant feeling of hunger.
  2. As a result of a diet, eating habits change, metabolism normalizes, and weight decreases.
  3. There is no restriction on the weight of dishes, the main thing is their correct composition.
  4. Results appear in the first 10 days.
  5. Weight goes fast enough.
  6. Muscle mass is preserved, and the body loses salts, fats, water and toxins.
  7. The technique allows you to save the result.

The main rule of such weight loss is to eat only foods rich in protein. In total, the diet consists of 4 stages and "Attack" is the first of them.

What is the essence of the “Attack” phase?

The “Attack” stage is the shortest and most difficult of all. It is aimed at a sharp reduction in carbohydrates, which leads to the consumption of existing body fat reserves. The fact is that carbohydrates feed fat cells, when their number is sharply reduced, the body is forced to use existing reserves, which are contained in fatty tissues. Thus, the fat stores in the first few days are rapidly melting, but at the same time, the person does not experience hunger or discomfort - protein foods perfectly saturate and give energy.

At the “Attack” phase, there is not only a decrease in carbohydrate intake, but also food in general, since proteins saturate the body quite well and require much less than carbohydrates. The body takes energy for vital processes due to the breakdown of cells, and since more energy is spent than it enters, the weight begins to decrease. In addition, glucose ceases to be supplied with carbohydrates and the body begins to “burn” fat cells to make up for its need. By creating such an extreme environment, a person begins to lose weight and sheds up to 10 kg in 10 days.

The “Attack” phase does not have a clear deadline; it usually lasts from one to ten days. Its duration is calculated individually based on the data (weight, age, physical characteristics, etc.) of a person.

Allowed and Prohibited Products

A person who adheres to this method of nutrition should strictly fill his diet with protein.

It is strictly forbidden to use:

  • granulated sugar and sweets;
  • alcohol;
  • high fructose fruits;
  • pork, duck and goose meat, as well as chicken skin;
  • pork ham;
  • fructose-based sugar substitutes;
  • mayonnaise-based sauces.

Allowed foods are all foods high in protein and low in carbohydrates and fats.

These include:

  1. Dietary meats.
  2. Offal of chicken and beef.
  3. Fish, seafood and caviar without oil.
  4. Eggs, and protein is not limited, but the yolk can not be eaten from more than 2 eggs in 1 day.
  5. Low-fat dairy products.

All these products can be combined in dishes as you like, but the main thing is to cook them without oil. There are no restrictions on the amount of food eaten, and it is also completely unimportant when exactly they were eaten. In reasonable quantities, you can drink black coffee, vinegar and soy sauce, salt and mustard. It is advisable to add herbs and spices to the dishes. For snacks, you can use protein shakes or bars. Dishes should only be cooked in a dry pan, baked or cooked in a double boiler.

Be sure to eat 1.5 tablespoons of oat bran daily. They must be eaten either raw or included in the finished dishes! This is necessary for a normal digestive process. If a person has intolerance to bran, they should be replaced with dry buckwheat in the same amount (it can be fried in a dry pan).

Phase "Attack" of the Ducan diet: 7-day menu

The Dukan express diet menu for 7 days will allow you to safely enter the diet mode and transfer the “Attack” phase as easily as possible:

Monday:

  • the first meal consists of a cup of coffee, fried eggs and chicken;
  • for lunch, drink natural yogurt, adding oat bran to it and eat fish cutlets;
  • to eat curd casserole during the afternoon snack;
  • have dinner with baked fish.

Tuesday:

  • have breakfast with a sandwich of oatmeal and low-fat cheese;
  • for dinner, cook the ear;
  • to eat kefir and cottage cheese for an afternoon snack;
  • bake beef for dinner.

Wednesday:

  • have an omelette of 2 eggs;
  • dine with meat soup;
  • at 4 p.m. to have a snack with cheesecakes;
  • dinner stewed offal.

Thursday:

  • the first method will consist of a bran pancake with cheese and chicken;
  • Dine with minced chicken cutlets;
  • have a snack with dairy products at midday;
  • have dinner with baked meat.

Friday:

  • protein omelet 3 eggs for breakfast;
  • dine on the ear and bread;
  • drink milk for an afternoon snack;
  • have dinner with baked beef tongue.

Saturday:

  • have breakfast with boiled eggs and chicken;
  • dine with chicken soup and oatmeal bread;
  • eat cottage cheese and yogurt at midday;
  • dine steamed fish.

Sunday:

  • for breakfast, fry omelette, drink coffee and eat oatmeal bread;
  • dine stewed fish;
  • for afternoon tea, eat cottage cheese and drink kefir;
  • bake chicken for dinner.

This is a sample menu for the week, which will allow you to gently enter the protein diet. You can eat them until you feel full, as often as you want.

The most common recipes

Allowed foods on the diet can be combined as you like, the main thing is not to add forbidden elements to dishes. Modern proper nutrition is almost the same as usual and has many variations of cooking healthy dishes.

For example, it’s easy enough to make healthy chicken soup:

  1. In 1 liter of water, boil 2 pieces of chicken.
  2. Add a finely chopped bunch of green onions to the soup.
  3. Break 3 chicken eggs into a separate bowl, keeping the whole yolk.
  4. When the filet is cooked, bring the broth to a boil and pour eggs one at a time.
  5. Cook for another 5 minutes, and then serve.

It is equally easy to cook and hot - just bake chicken with zucchini in the oven:

  1. Preheat the oven to 200 degrees.
  2. Cut washed chicken into strips.
  3. Peel and wash the zucchini with tomato, cut into strips. Cut a couple of garlic cloves into small pieces.
  4. Cut the half of the lemon into slices and fry together with vegetables in a non-stick pan.
  5. Place the fillet on the foil and lay the vegetable mixture on top of it.
  6. Bake for 20 minutes.

These are two of the simplest recipes that can form the basis of lunch or dinner throughout the “Attack” phase. In addition to them, you can cook hot salads with meat, bake fish, cook sweets.

Tips for Beginners

The main advice for beginners is not to limit yourself in portions or frequency of meals. You can eat as much as you want, the main thing is the right foods.

In addition to this should also:

  1. Drink 1.5 liters of fluid per day.
  2. Walk for 20 minutes daily instead of increased physical activity.
  3. Refuse the elevator and walk more.
  4. Break the food into pieces and eat 5-6 times a day.
  5. Limit servings.
  6. Cook in a double boiler, grill or cook.

At the beginning of the diet, weakness and unpleasant odor (dryness) in the oral cavity can be observed - this is a normal reaction of the body, which is rebuilt to a new diet.

The “Attack” phase in the Ducan diet is the shortest, but at the same time the most effective. It is in the first weeks that the body loses a large number of kilograms that it does not need and rebuild on a new diet.

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