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The Dukan Diet Attack Phase

Updated on April 21, 2015

The "Attack Phase" starts your weight loss on the Dukan Diet

The Dukan Diet Attack Phase catapults you into the Dukan Diet with a blitz on your old eating habits. If you've decided to try the Dukan Diet you need to get it right at the start. Summer's here, the flesh is on show, panic sets in! Why do the Dukan this year? Well, once you get started you soon see great results. You are never hungry. You really do lose weight, and your shape changes. Get the tape measure out and you'll soon see results.

However, you do need to plan ahead so that you are ready to start the "Dukan Diet Attack Phase"

The "Attack Phase" sounds scary, but it only lasts a few days, during which time you will lose weight .You need to be prepared. It's time to get in shape for the summer. Let me help you to get started on the Dukan Diet with my tips on how to get through the Dukan Diet Attack phase.

Here's a great way to loose weight without going hungry- ever. For more information about the Dukan diet follow the links below.

Here I'll share my own experience of the Dukan Diet Attack Phase. I'll remind you of the foods you can and can't eat in this phase, and I'll give you my tips on getting through this Attack phase and enjoying it!

There are many websites, articles and blogs devoted to the Dukan Diet. I'll pick out the ones that I found most helpful.

I'll also point you to the best recipes for the Dukan Diet.

There are strong rumours that Kate Middleton, her mother and sister, all follow the Dukan Diet, and lots of other Celebs praise it.

You won't be hungry during the Attack Phase of the Dukan Diet, and you will loose weight. How's that for a great start to a diet.

Ready to go? Read on!

What can I eat during the Dukan Diet Attack Phase?

Eat as much as you like from the following list

Dr Dukan calls the Attack Phase the "pure protein" phase.You can eat as much of these pure protein items as you wish, at any time of day.

Everything not on the list is banned.This is not negotiable. Pure and simple!

You can eat;

1.Beef and veal- lean cuts, cooked without oil or fat.

2. Offal. If you wish, eat kidneys and liver.

3. All poultry except goose and duck. * Note- you must not eat the skin- this is the fatty part

4. All fish

5. All shellfish

6. Low fat ham slices

7. Eggs

8. Fat free dairy items- cottage cheese, yoghurt,skimmed milk

9. At least 1 1/2 litres or 3 pints of water every day.

10.1 1/2 tablespoons of oat bran every day

Dr Dukan says there are 72 items you can eat freely.

You can also have tea, coffee, vinegar,spices, herbs and flavorings. You can have a spoonful of goji berries.

You can not eat anything else at all during the Attack Phase.

Here is a very good article from the Daily Mail which explains the Attack Phase clearly.

NOTE! Dr Dukan also prescribes 20 minutes' walking every day. This is an order, not an option.!

Photo of delicious grilled steak, which you can eat to your heart's content, is thanks to fotoosvanrobin and flickr

Oat Bran is essential on the Dukan Diet - You need Oat Bran every day

Dr Dukan insists that Oat Bran is included in your daily Dukan Diet, whatever phase you are in,. Stock up with oat bran from Amazon.

Bergin Nut Company Oat Bran Packages, 32-Ounce Bags (Pack of 6)
Bergin Nut Company Oat Bran Packages, 32-Ounce Bags (Pack of 6)

An essential item for the Dukan Diet.

UK Readers can buy oatbran here from Amazon.co.uk

 
Dukan Diet True weight
Dukan Diet True weight

How long does the Attack Phase last?

Find out how many days you need to follow the Attack Phase

The Dukan Diet Attack Phase can last between one and ten days.

To find out how long you need to be on the Dukan Diet Attack phase, the best way is to visit The Official Dukan Diet website for the UK or for the USA The US Official Dukan Diet website

Here you'll see something called "What is your True Weight"? Dr Dukan believes your true weight is a weight at which you will be able to stay slim and fit for the rest of your life. It is not the weight of a super thin super model, but your own True Weight.

Answer a few questions for a quick calculation of your true weight, and you will be shown a picture like the one here, where you will be able to see the number of days you should spend doing the Attack Phase.

If you follow the Attack Phase to the letter, you should do exactly this number of days- no more, no less.

Here's a useful article about how long the Attack Phase lasts

That's one reason I like the Dukan Diet. It's very clear, quite bossy even, and you are told , without any flexibilty, how long to stick to each phase, and exactly what you can and can't eat.

You may be bored, but you need never be hungry, and you WILL lose weight- fast!

Top tips for starting the Dukan Diet
The Dukan Diet promises rapid weight loss without hunger . Summer's on the way, you want to look great, and the Dukan Diet guarantees fast results. That's wh...

My personal experiences are here.

All diets work

Remember- all diets work as long as you stick to them! The Dukan Diet worked for me.

For Dukan Diet fat free cooking, this grill is great - No fat or oil allowed on the Dukan Diet.

You need a really good way to cook your meat without fat. Here's a great buy for Dukan Dieters

George Foreman GR20B 4 Serving Classic Plate Grill, Black
George Foreman GR20B 4 Serving Classic Plate Grill, Black

The George Foreman grill is a healthy way to cook for all the family, and works for the Dukan Diet, as you need to cook fat free food.

 

What can I eat for breakfast on the Dukan Diet Attack Phase? - Plan your breakfast before you start the diet.

I found breakfast the most difficult meal when I started the Dukan Diet Attack phase.

My usual breakfast was sugar free muesli , with low fat milk, low fat yoghurt, fruit and honey. I thought this was a good healthy breakfast. Well, of course it is compared to many breakfast cereals, which are packed with sugar, or toast, butter and jelly or jam, or a muffin on the go, if that's your usual breakfast. However, if you're on the Dukan Diet you can't eat any cereals, or fruit, or sugar.

Here's what I have for breakfast on the Dukan Diet Attack phase

Low fat yogurt , sweetened with Splenda, with a spoonful of goji berries and a spoonful of the oat bran. (I also add a little wheat bran, which is allowed, to help with the digestive process. You need to know that constipation can be a problem, and wheat bran helps!)

Leave the bran and the berries to soak in a little milk for a few minutes- they bulk out and taste better.Add yoghurt ( with a flavoring like vanilla if you wish), top with Splenda, mix and enjoy.

Other breakfast ideas for the Dukan Diet Attack Phase

Eggs- boiled poached, or scrambled without fat.

Porridge made with oat bran.

The Dukan Galette ( pancake) There are lots of recipes for this, but it's basically a mix of beaten egg, yogurt or creme fraiche, oat bran and sweetening or flavorings.

For Dukan Diet Galette/pancake recipes click here for lots of galette recipes and help from the Spark People diet website

If you like a meaty breakfast, have a slice of turkey or chicken.

Fage Total Greek Yogurt, (500g) 17.6oz
Fage Total Greek Yogurt, (500g) 17.6oz

This is the favorite yogurt of Dukan Dieters. It's thick and creamy- you wouldn't know that it is low. fat.Look out for it in your supermarket, or buy from Amazon. If you can't find 0% fat, 2% fat is acceptable.

 

Find out more about the Dukan Diet attack phase - Lots of helpful links for the Dukan Diet

These are the blogs ans websites that I found most helpful when on the Dukan Diet .

You want to know how much weight you've lost. - Don't rely on those old scales!

During the Dukan Diet Attack Phase you will shed the pounds fast.

Buy yourself some new great, accurate digital scales and watch the weight go down .

EatSmart Precision Digital Bathroom Scale with Extra Large Lighted Display, Free Body Tape Measure Included
EatSmart Precision Digital Bathroom Scale with Extra Large Lighted Display, Free Body Tape Measure Included

These scales have a very bright extra large display. Put that weight loss up in lights!

 

Top tips for enjoying the Dukan Diet Attack phase - Make Dukan friendly dressing for your Dukan Diet Attack phase

You can eat all the steak, chicken ( no skin) and fish you like, but you can't eat all those dressings and sauces that you used to pour over everything.

Make your own Dukan Diet dressings, using fat free yogurt, lemon juice, sweetener if you wish, salt, pepper, herbs. spices and my top tip- Balsamic vinegar.

Balsamic vinegar is quote pricey, but a little goes a long way. Dr Dukan says "learn to love Balsamic vinegar" !

Don't buy ready made "diet" sauces. They may not be correct for the Dukan Diet- they might have hidden problems, and they can be expensive.

Instead, experiment with yogurt based sauces to add flavour and moisture. Meat and fish on its own is dry, and can be hard to enjoy.

By adding lovely creamy yogurt sauces and dressings, you will get to love the Dukan Diet Attack phase meals.

These meals are going to be part of your ongoing Dukan Diet protein only days, so get to know what suits you. Enjoy eating, and enjoy watching the weight fall off.

Villa Manodori Balsamic Vinegar
Villa Manodori Balsamic Vinegar

A few drops will make your meat and fish into a tasty gourmet dish. It's allowed on all stages of the Dukan Diet.

UK readers can buy great Balsamic vinegar from amazon.co.uk through this link Organic Balsamic Vinegar from Modena

 

More top tips for the Dukan Diet Attack Phase - Here's what to do if you love fruit- not allowed in the Attack Phase.

Did you think that fruit was something you ate loads of on a weight loss diet?

I did. I love fruit, and have always eaten lots of fruit every day.

However, fruit contains fructose, which is a type of sugar, and fruit is a carbohydrate, which is totally off limits on the Dukan Diet Attack Phase.

I didn't realise that sugar free jello ( jelly in the UK) existed before I started the Dukan Diet. I also didn't realise that you are allowed to eat sugar free jello/jelly in all stages of the Dukan Diet.

You can buy ready made pots of sugar free Hartley's jelly if you live in the UK. You can get better value by buying Hartleys Sugar Free Blackcurrant Jelly 23g from Amazon.co.uk.

It's easy to make, and you can mix it with fat free yogurt, sweetened with Splenda if you wish, for a satisfying dessert that is completely fine for the Dukan Diet Attack Phase.

Kraft Jell-O Sugar-Free Gelatin Dessert, Raspberry, 0.60-Ounce Boxes (Pack of 24)
Kraft Jell-O Sugar-Free Gelatin Dessert, Raspberry, 0.60-Ounce Boxes (Pack of 24)

This easy to make dessert helped keep me happy during the Dukan Diet Attack phase. Stock up- you can eat this every day of the Dukan Diet if you like. It helps to deal with the fruit craving that some Dukan Dieters experience.

 

Dukan Diet Attack Phase recipes - Here are some ideas for recipes in the Dukan Diet Attack phase

It may be that you just want to stick to simple food- chicken, eggs, low fat yoghurt with a few chopped herbs for example. I found this approach to the Dukan Diet Attack phase worked for me.

However, if you need more variety, or if you have a longer time to stay on the Dukan Diet Attack phase, you can try these recipes for variety.

I'll add to these as I find good recipes. Any suggestions? Please let me know via the Guest Book.

Please leave us your thoughts. - Have you tried the Dukan Diet?

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    • Grasmere Sue profile imageAUTHOR

      Sue Dixon 

      4 years ago from Grasmere, Cumbria, UK

      @norma-holt: It's worth making the effort to get into it, because it never leaves you hungry and it really does work. Good luck!

    • norma-holt profile image

      norma-holt 

      4 years ago

      I desperately need to lose weight but I can't imagine how I could do this diet. Maybe I should give it a go or at least find out more about it. Thanks for the inspiring tips.

    • Cari Kay 11 profile image

      Kay 

      5 years ago

      I had success on this myself. At the time, I didn't need to lose much but it was easy, at least I thought so. Thank you!

    • profile image

      SteveKaye 

      5 years ago

      Food management is an essential part of staying healthy. Thank you for publishing this lens. I'm sure it will help many.

    • profile image

      julieannbrady 

      5 years ago

      You know, I hadn't heard of the Dukan Diet ... but am working on losing some extra weight. I am for any diet that will help us lose the weight and keep it off and make us healthier!

    • Grasmere Sue profile imageAUTHOR

      Sue Dixon 

      5 years ago from Grasmere, Cumbria, UK

      @anonymous: It's on my "To Do" list! Hope it's going well!

    • profile image

      anonymous 

      5 years ago

      I need a cruise page now!

    • profile image

      anonymous 

      5 years ago

      I am starting today and I love your page thank you.

    • Grasmere Sue profile imageAUTHOR

      Sue Dixon 

      5 years ago from Grasmere, Cumbria, UK

      @tedwritesstuff24: Great! Hope it owrks for you.

    • Grasmere Sue profile imageAUTHOR

      Sue Dixon 

      5 years ago from Grasmere, Cumbria, UK

      @nadia e: Good luck ! Keep me posted.

    • tedwritesstuff24 profile image

      TedWritesStuff 

      5 years ago

      Started it today...;-)

    • nadia e profile image

      nadia e 

      5 years ago

      Great info. This is my New Years resolution. Only 2 days of the attack phase required.

    • jennifer421 lm profile image

      jennifer421 lm 

      5 years ago

      This is something new I have heard. Hope I can follow it someway!!!!

    • profile image

      sybil watson 

      6 years ago

      I had just read this morning that the Dukan diet is one of the hottest celebrity diets in the US, and now here's your lens with the details. Very timely!

    • Fishtilt profile image

      Fishtilt 

      6 years ago

      Hey I liked this because it's somethnig I've never ehard of. Check out my lens on Intermittent Fastign and you might learn something new too :)

    • profile image

      fish-oil-expert 

      6 years ago

      Never heard of Dukan Diet, i'll have to look more into it.

    • Grasmere Sue profile imageAUTHOR

      Sue Dixon 

      6 years ago from Grasmere, Cumbria, UK

      @luvsdragonflies1: Good luck with your diet- I'll be interested to see how it goes.

    • luvsdragonflies1 profile image

      luvsdragonflies1 

      6 years ago

      I am planning on starting the diet Sunday 01/08/12 and writing a journal her on squidoo for each phase.

    • jadehorseshoe profile image

      jadehorseshoe 

      6 years ago

      Interesting concept.

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