Dukan Diet: Attack Phase 1 food list

Dukan Diet Attack Phase Fast Weight Loss Plan

Dukan Diet Attack Phase 1 Food List

Attack phase is the first phase of Dukan diet.

This phase usually lasts for two to five days for most people, and for some people it can last for seven days. The goal of the first phase (attack phase) of Dukan diet is to lose maximum weight possible in this short phase.

This makes the attack phase extremely popular among weight-loss enthusiasts. It is an exciting phase because you can see results almost as soon as you start Dukan diet.

This is a protein-only phase.

FOOD LIST FOR ATTACK PHASE

Dukan diet food list for attack phase consists of three main elements:

1. Protein only foods

2. Oat bran

3. Plenty of water

The protein-heavy foods to have during the attack phase of Dukan diet are:

  • Meat
  • Seafood
  • Poultry
  • Fish
  • Non-fat dairy

Besides this, introduce Oat Bran in your diet. Eat about 1.5 tsp of oat bran every morning.

Oat bran is the core of Dukan diet. You will be having oat bran during ALL phases of dukan diet.

Oat bran expands in the stomach and makes you feel full and not feel too hungry.

The second important core principle of Dukan diet is to drink lots of water. Drink at least 1 litres of water everyday during the attack phase.

How much food to have during attack phase?

This is the uniqueness of Dukan diet - there's no limit on how much food you can eat. This principle makes Dukan diet so popular. You don't have to measure and monitor how much you are eating.

The only thing you need to watch is what you eat. The attack phase is exclusively dedicated to protein diet. As long as you are following the food list given in this article, you can have as much as you want.

Dukan Diet Plan

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Precautions for attack phase

Remember, the attack phase brings a drastic change in your diet. All of a sudden, your body gets only protein diet.

To make sure you are getting all the nutrients you need, supplement your diet with vitamin tablets. Get mulch-vitamin tablets.

Secondly, don't do any strenuous activity for the first couple of days. Let your body get used to the changed diet.

Drink plenty of water. This will help in removing toxins accumulated over a long period of time.

How much weight will you lose during attack phase

This is a common question. Attack phase is designed to help you lose the most weight possible in the shortest period of time, so that you are motivated to continue with Dukan diet for the remaining three phases.

The official Dukan diet plan website suggests to aim for 2 to 8 pounds of weight loss during this phase.

Try attack phase for about three to five days. If you don't lose the desired fat, extend the attack phase by two more days so that your total duration for Dukan diet attack phase is seven days.

Don't do attack phase for more than seven days. If you don't find any change in weight in seven days, move on to the next phase.

Benefits of Dukan Diet

Dukan diet relies on the basic principle of evolutionary psychology.

When humans lived in Savannah jungles, we were hunters, and our main source of food were wild animals. This food was heavy in protein. We needed protein-heavy diet for the physical work we did by running around, hunting, building homes and so on.

As such, our bodies, especially our digestion system, have evolved to respond best to protein diet.

With protein as the center principle of Dukan diet, it makes it easy to follow.

In short, the reason Dukan diet is so popular is for these reasons:

1. It is easy to understand, because there's no list of specific foods you need to remember. You just have to focus on protein foods.

2. There no calorie-counting. You can eat as much as you want.

3. You get to see weight loss results almost immediately. In fact, the attack phase offers best motivation in the shortest span.

4. The drastic weight loss would not make you ugly. There's no sagging of muscles because the diet is heavy on protein not just in the attack phase, but throughout the Dukan diet plan.

5. High protein diet is very good for bones, hair and skin. In fact, you may notice that your skin looks younger with the regular protein diet.

Dukan Diet Summary

Phase
Duration
Goal
Diet
1. Attack
2 - 7 days
Lose weight fast
Pure protein
2. Cruise
Till weight loss goal reaches
Stretch weight loss goal
Protein + veggies
3. Consolidation
Depends on weight lost
Maintain weight
Protein + veggies + starch
4. Stabilization
Rest of your life
Stay healthy and fit
Eat anything. Eat protein once a week

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4 comments

Vvitta profile image

Vvitta 2 years ago from Petaling Jaya, Malaysia

My query is always on a too much protein food. Will there be any side effects on not taking any other forms of food? I am always eager to try new diets but how am I going to take in so much meat?

Will wait to hear what others on the hub have got to say too.


101Ways2Life profile image

101Ways2Life 2 years ago from Clean and Green New Zealand Author

Good question Vvitta. This is why Dukan recommends taking vitamin supplements. Also, pure protein diet is limited to the Attack phase only, which last for 3 - 5 days. The subsequent phases are not pure protein diets. Also, drinking plenty of water helps too.


lilmissmontana profile image

lilmissmontana 2 years ago from Montana

So, can I ask, does the Attack Phase work so well because it sends your body into ketosis from lack of carbs? Carbs are my weakness but I have heard low carb diets are very quick and efficient if you can stick with it.


101Ways2Life profile image

101Ways2Life 2 years ago from Clean and Green New Zealand Author

Honestly, each person's body responds differently to the same diet. Try the attack phase for a week and see if it is right for you. Don't forget vitamin tablets and regular exercise.

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