Cake of oat bran to duck attack

Beautiful chiseled figure, a healthy body – given to have every woman. The main thing is not to doubt this and then to turn from the intended path to an ideal( for yourself) body will simply not be possible!

Plus to the desire and determination, it is not difficult to choose a suitable diet menu. One of the most effective, is the diet menu and principles of weight loss, created by Pierre Ducant.

For sure, each of you has heard this diet and a lot of positive feedback. Therefore, if you are ready to become a follower of the Ducane and build the body of your dreams, start right now.



  1. Dukan Diet and its phase
  2. The fed in phase “attack»
  3. Menu attack № 1
  4. Menu attack № 2
  5. Video

Dukan Diet and its phases

We recall that the Ducane diet consists of four phases, each of which lasts a certain time. The shortest phase is called “attack”.

“Attack” – this is the first phase of the diet, which involves restructuring the body in the direction of enhanc

ing metabolic processes and starting a fat burning process.

Depending on how many extra pounds you need to remove, the duration of the phase is different.

duration of the phase “attack»:

  1. If you need to lose weight less than 10 kg, the duration of “attack” is 3 days.
  2. If you need to lose weight by 10 – 20 kg – adhere to the menu of this phase need 3 – 5 days.
  3. 20 – 30 kg – to keep the phase you need 5 – 7 days.
  4. More than 30 extra kilograms will require 7 – 10 days.

Note that this number of days only the first stage of the diet and their duration can not be changed at their own discretion.


The fed in phase “attack»

first phase involves protein nutrition. Reducing carbohydrates and fats causes the body to rebuild metabolic processes, strengthen them and causes the body to use the accumulated subcutaneous fat to consume to maintain energy.

The body, as it were, wakes up, and begins to work more intensely. Together with this, self-cleaning processes are included.

So, in this phase of the diet can include such products:

  • Lean meat birds( except ducks and geese);
  • Low-fat beef and veal;
  • Any fish and seafood without restrictions;
  • Eggs;
  • Low-fat dairy products: kefir, cottage cheese, yogurt, milk powder, de-lactose milk.

It is also necessary to eat a spoonful of oat bran( fiber) daily and drink about 2 liters of clean water, not counting tea and coffee. Of drinks, teas are most desirable. You can also drink coffee and unsweetened coffee drinks.

Note that at this stage, deterioration of well-being is possible: there is weakness, drowsiness, thirst. Sometimes there may be tachycardia. In general, this is normal and after the completion of this phase, the condition stabilizes, as the body will be rebuilt.

To make an “attack” successful, it’s best to think through the menu for a week. The offered products are quite enough to prepare a variety of dishes every day.


Menu attack № 1


  • Breakfast: a glass of water, low fat cottage cheese, chicken breast( boiled or cooked on a grill), any warm beverage.
  • Lunch: a glass of water, beef meat( except fried), yogurt is fat-free.
  • Snack: a glass of water, pancakes with cinnamon, cooked according to the recipe of the Duchess.
  • Dinner: a glass of water, boiled shrimps with garlic, chicken pieces with garlic.

Recipe. Pancakes with cinnamon from P. Ducan


  • 150 ml low-fat kefir
  • 1 egg
  • 2 tbsp.cornstarch
  • 20 ml of boiling water
  • pinch baking powder and salt
  • sugar replacer taste


  1. Mix the eggs and beat with yogurt. While continuing to beat, slowly introduce starch, salt and baking powder. Add hot water and stir.
  2. From the finished custard pastry, bake pancakes according to the classical scheme.

Finished pancakes to sprinkle with cinnamon or fill them with stuffing from protein products.


  • Breakfast: a glass of water, an omelette with ham, the fat content of which is not more than 5%.
  • Lunch: a glass of water, baked trout with herbs, shrimp.
  • Snack: a glass of water, vanilla porridge with oat bran, coffee or tea drink without sugar( you can brew chicory).


  • Breakfast: a glass of water, low-fat cream cheese, several slices of turkey ham, any warm drink.
  • Lunch: a glass of water, chicken breast grilled, muesli with ice cream.
  • Snack: a glass of water, a cheesecake.
  • Dinner: a glass of water, chicken nuggets in oat bran, gogol-mogol.

Recipe. Cheese from P. Ducane


  • 400 g skim curd
  • 8 – 10 tablets
  • sugar substitute 4 tbsp. L.Skimmed yogurt
  • 3 – 4 tbsp. L.Oat bran
  • 3 eggs
  • Pinch of soda
  • ¼ tsp. Vanillin


  1. Prepare the base. Oat bran turn into flour using a blender, mixed with 3 tablespoons kefir. Add 1 egg and 3 – 4 tablets sugar substitute. Mix everything until smooth. Get the dough in a mold and put in the oven, heated to 180 – 200 degrees. Bake for 15 to 20 minutes. The finished substrate should be dry and resemble a cracker.
  2. Prepare the cream. Take the remaining eggs, separate the proteins from the yolks. Curd the cheese through a sieve to get a homogeneous elastic mass. Add sugar substitute and ¼ tsp. Vanillin. In a spoon of yogurt, dissolve a pinch of soda.
  3. Yolks mixed with cottage cheese and yogurt. Proteins beat in a steep foam and gradually enter into the curd mixture.
  4. Ready “cream” pour into the form on the cake, put in the oven and bake for half an hour at a temperature of 180 degrees.

You can decorate the finished cheesecake with coffee, cocoa or cinnamon.


  • Breakfast: a glass of water, fried eggs with low-fat cream cheese, a warm drink.
  • Lunch: a glass of water, a curry chicken.
  • Snack: a glass of water, oat bran cake, black tea or a coffee beverage without sugar.
  • Dinner: a glass of water, a salmon soup with greens.


  • Breakfast: a glass of water, oat bran with nonfat yogurt, warm drink to taste.
  • Lunch: a glass of water, fish, steamed with greens, a little fat-free cottage cheese.
  • Snack: a glass of water, crab sticks.
  • Dinner: a glass of water, a beef steak with pepper.


  • Breakfast: a glass of water, an omelette with mint and / or curry, a warm drink of your choice.
  • Lunch: a glass of water, slices of ham, grilled turkey steak.
  • Snack: a glass of water, bran based biscuits, diet cola.
  • Dinner: a glass of water, turkey meatballs baked in the oven.


  • Breakfast: a glass of water, meat chips with eggs, boiled soft-boiled.
  • Lunch: a glass of water, thin slices of smoked salmon, pancakes made from bran.
  • Snack: a glass of water, a coffee or tea drink without sugar.
  • Dinner: a glass of water, pieces of fried chicken without skin.


Attack Menu No. 2

This menu is designed for 5 days of the “attack” phase.


  • Breakfast: a glass of water, an omelette of 2 eggs and 4 tablespoons. L.Milk low-fat, several slices of low-fat ham, coffee or green tea. In coffee, you can add cinnamon or low-fat milk.
  • Lunch: a glass of water, chicken broth with chicken pieces. You can also add a boiled egg. Pellet made from bran.
  • Snack: a glass of water, a sweet fat-free curd, green tea.
  • Dinner: a glass of water, chicken breasts with low-fat cheese, tea. Snack: a glass of yogurt.

Recipe. Cake from P. Ducan


  • 2 – 3 st. L.Milk or kefir low-fat
  • 2 tbsp. L.Oat bran
  • 1 egg
  • 1 tbsp. L.wheat bran
  • spices to taste


  1. Mix all the ingredients and let the dough brew. Half an hour will be enough.
  2. Pour into a parcel molded into a preheated oven, heated to 180 – 200 degrees and bake for 10 minutes.

Finished bread to cool and serve.


  • Breakfast: a glass of water, oat porridge from bran and low-fat milk, tea or coffee.
  • Lunch: a glass of water, a dietary ear.
  • Snack: a glass of water, a glass of low-fat kefir.
  • Dinner: a glass of water, salmon fillet with mustard, tea or coffee.
  • Snack: green tea, a small piece of boiled chicken breast.


  • Breakfast: a glass of water, cheesecakes, tea or coffee
  • Lunch: a glass of water, sea bass baked with herbs and lemon
  • Snack: a glass of water, nonfat plain yogurt.
  • Dinner: a glass of water, a salad “Mimosa”, prawns with herbs.
  • Snack: cheese dessert

1. Recipe Cheesecakes by P. Ducane


  • 3 tbsp. L.Low-fat cottage cheese
  • 2 tbsp. L.Oat bran
  • 1 tbsp. L.Wheat bran
  • 1 egg
  • 0,5 tsp.baking powder
  • sugar replacer taste


  1. curd through a sieve to homogeneity.
  2. Add all the ingredients and knead the dough. Allow him to stand for a moment so that the bran is swollen.
  3. Form small balls, put on a baking sheet covered with parchment and put in the oven, heated to 180 degrees. Bake for 15 minutes.

Serve ready-made syrniki with yoghurt or without additives.


  • Breakfast: a glass of water, a piece of bran with pieces of lightly salted salmon or trout, tea or coffee.
  • Lunch: a glass of water, chicken breast, baked with herbs.
  • Snack: a glass of water, a sweet curd.
  • Dinner: a glass of water, an omelette with cheese and fried chicken breasts. Snack: a glass of yogurt.
  • .


  • Breakfast: a glass of water, soft boiled egg, tea or coffee.
  • Lunch: a glass of water, cod in mustard sauce.
  • Snack: a glass of water, a small slice of a lime pie, green tea.
  • Dinner: a glass of water, curd casserole, tea.
  • Snack: a cup of low-fat yogurt.

Recipe. Lime cake from Dukan


  • 200 g skim curd
  • By 6 art. L.Oat bran of skimmed milk powder
  • 3 egg whites
  • 2 tbsp. L.Lime juice
  • 1 egg
  • For 1 tsp.vanilla extract and baking powder
  • pinch cinnamon sugar replacer
  • taste

For cream:

  • 50 g nonfat cream cheese
  • 1 tbsp. L.lime juice
  • Sugar substitute to taste


  1. Bran chop, whip the eggs with yogurt and juice, mixed with bran. Add all the remaining ingredients and cook the dough.
  2. Heat oven to 180 degrees, the shape sprinkle oil, put the dough and bake pie 35 – 40 minutes.
  3. Prepare the cream by mixing all the ingredients until a lush, homogeneous mass.

Cool the cake and put the cream on top.

Helpful Hints:

  • Council 1. Observing phase “attack” it is important to adhere to the developed technique and only eat protein foods. Only in this case is success guaranteed.
  • Tip 2. The suggested menu options are approximate. So you can come up with your options using protein products.
  • Tip 3. During the diet, drink enough liquid to prevent dehydration. It’s not a secret that protein food has a diuretic effect.
  • Tip 4. Remember the importance of quantity. A single portion of the dish should not exceed 200 grams, so that the process of losing weight was noticeable, while comfortable and safe.




essence Dukan Diet

Malouglevodnaya Pierre Ducane protein diet – it is a good opportunity not only to lose weight, but also to maintain it in the future in the normal range.The system does not impose limits on the amount of food eaten throughout the day, so the feeling of hunger or guilt for every extra piece will not pursue the person using this diet.However, the daily diet should be reconsidered, focusing mainly on protein products.

addition to 100 items of food supplies allowed to eat during the diet and after its completion it is also necessary to enter the menu oat bran.They fully replace one meal, providing a feeling of fullness, helps reduce cholesterol levels in the blood and relieve constipation.Bran can cook porridge, bake bread, to plant them in low-fat yogurt.

Dukan Diet involves the complete exclusion from the diet of any grease, oil and mayonnaise.All products better boil thoroughly, bake, grill or cook in a frying pan with non-stick coating.Instead of vegetable oil or mayonnaise for

salads, use lemon juice.

stages of Dukan Diet Diet

Pierre Ducane includes four successive phases – phases, each of which has its own peculiarities and differences.During the first two stages of the human body dumps excess weight and subsequent phases perpetuate achieved effect.

first stage (phase) Dukan Diet is called the “attack”.It is the shortest of time, but this is enough to activate the process of lipolysis.The duration of the attack depends on the amount of extra kilos, from which it is desirable to get rid of.For example, if the difference between your actual and ideal weight is less than 10 kg, then it will take only 3 days, with overweight 10-20 kg, attack will last 3-5 days.For weight loss of 20-30 kg is necessary to comply with all the conditions of a diet of 5-7 days, and more than 30 kg – from 7 to 10 days.

Self increase in the duration of this phase is not recommended, because the body and so is experiencing a lot of stress.In addition, throughout the stages you may be concerned about excessive thirst, but it is a natural process.For a better cleansing of the body and replenish the fluid you should drink every day up to 1.5 liters of clean boiled water.In the mouth can cause unpleasant taste and odor from the mouth, but soon it will pass.

The first phase allowed to eat only protein (protein) food – fish, meat, eggs, low-fat cottage cheese.From meat range will be the best one for beef, veal, rabbit.Pork and lamb are not suitable for the diet, as they contain a lot of fat.Seafood can be used crustaceans and molluscs, fish for no restrictions.Suitable for this phase and poultry, except duck and goose, giblets poultry.

From dairy products give preference to low fat cottage cheese, kefir, yogurt, dried milk.Spices, salt and garlic and add modestly to taste.The rate of oat bran at the stage of attack is up to 1.5 tablespoons a day.As for exercise, it is welcome, useful as walking 20 minutes a day.

second stage (phase) Dukan Diet – a “cruise”.It differs from the attack that the menu introduced all sorts of vegetables and protein alternate with days of protein and vegetables.Eating vegetables, as recommended by Pierre Duke is best done in a day as it is a safer option for the body than 2 days after 2 or 3 days by 3. This stage shedding weight for a longer period of time – from two to six months, but heend of your weight will be perfect.

allowed to eat tomatoes and cucumbers, radishes, green beans, any kind of cabbage, greens, squash, pumpkins and more.The exceptions are vegetables, containing in its composition a lot of starch, and, first of all, that the potatoes, olives, beans (except green beans).Beets and carrots are also better to limit, as they contain a lot of sugar.All vegetables can be eaten fresh, boiled, stewed and baked form, fried dishes are not welcome.

Number of oat bran at the stage of the cruise is increased to 2 tablespoons a day, the water stays in the same dosage – to 1.5 liters.If you are often disturb constipation, reduce the intake of bran and 1 tablespoon.As for walks on foot, and here their duration increased to 30 minutes per day.If you will strictly observe all recommendations Pierre Duke then the result will not be long in coming, and soon you will be able to impress everyone around her perfect figure.

third stage (phase) Dukan Diet is called “consolidation”.During the meeting takes place securing the result, and the duration of the phase depends on the number dropped kilograms in the previous stages.So for every kilogram departed on time given to 10 days, which means that if you, for example, got rid of 10 kg, the consolidation phase will last for you 100 days.

assortment of products allowed at this stage is significantly expanding and diet supplemented with whole-grain bread (up to 100 g per day), fruit (up to 200 g per day), except bananas, grapes and cherries, contain large amounts of sugar.Now, a few times a week you can afford a lamb or pork, hard cheese of different fat content.

yet starchy foods – maize, rice, pasta, potatoes and others, are permitted only in the form of 2 servings per week, but it provides a real feast, ie,including any dish on the menu (even the most caloric) twice a week in one of the morning and lunch meals.But these holidays do not have to go straight, it is better to alternate at regular intervals.Once a week, for example, in the environment, it is desirable to use only one protein meal (protein).

last, final stage (phase) Dukan Diet is called “stabilization” and its duration depends on your desire (even a lifetime).During this period, when it is not necessarily a strict diet, oat bran, still used daily, but in the amount of 3 tablespoons of water – up to 1, 5 liters per day.The mobile lifestyle and exercise to help you much easier to maintain your weight at the proper level.

Diet Dr. Ducane recipes and dishes to attack

In order to diversify their diet and easily adhere Dukan Diet, you can use these operating recipes for cooking:

omelet with onions and shrimp , cooking time 10minutes.


– milk 1.5% fat – 50 grams

– Eggs – 3 pcs.

– peeled shrimp – 10 g

– small onion – 1 pc.

– salt – pinch

whisk, beat eggs in a glass or enamel pot, add milk, salt and shrimp, all mix well and bake or fry in a skillet with nonstick without oil.

Mayonnaise Ducane


– paraffin oil – 1 tbsp.Spoon

– yolk – 2 pcs.

– 0.2% fat cottage cheese – 250 g

– mustard – 1h.Spoon

– salt, sugar – to taste

The cheese add egg yolks, salt, mustard, lemon juice, sugar and mix well all the ingredients with a mixer.Mayonnaise is ready.

cakes of oat bran , cooking time – 15 minutes.


– egg – 1 pc.

– 0% fat yogurt – 1 tbsp.Spoon

– oat bran – 2 tbsp.spoon

– vanilla – 0.25 tsp.

– baking powder – 0.5 tsp.

All the ingredients are thoroughly mixed and poured into half-molds for cakes (you can silicone).The dish is baked in the oven for 15 minutes at 180 degrees (the upper crust should be browned).

Salmon soup


– smoked salmon – 200 g

– peeled prawns – 200g

– Chicken bouillon cubes – 2 pcs.

– salt, pepper, green onion – to taste

Fill in a saucepan 1 liter of water and bring to a boil, dissolving it in bouillon cubes.Salmon cut into long thin strips, chop the green onions and mix with shrimp.All prepared ingredients put in a soup plate and pour the hot broth.Salt and pepper are added to taste.Light supper was ready.

Beef Vietnamese


– beef – 400 g

– soy sauce – 2 tablespoons.spoon

– oyster sauce – 1 tbsp.Spoon

– garlic – 4 zubochka

– ginger – 1 piece

– coriander and black pepper to taste

beef cut into cubes of 1 cm thick, mix them with oyster and soy sauce, add black pepper, finely chopped cilantro,grated ginger and leave it all to marinate for half an hour.Meat with garlic cooked on high heat for no more than 20-25 seconds, stirring constantly.The finished dish is decorated with coriander leaves.

Chicken nuggets in oat bran


– chicken – 4 pieces

– oat bran – 4 tbsp.spoon

– yolk – 2 pieces

– salt and pepper – to taste

Chicken fillet cut into strips 1 cm thick, whipped egg yolks with salt and pepper.Each cut piece of chicken dipped in oat bran and fried until cooked in a frying pan with non-stick coating without oil.

Lemon Pie , cooking time 15-20 minutes.

Ingredients for 6 servings:

– Eggs – 3 pcs

– grated zest and lemon juice – 1 pc.

– sweetener, salt – to taste, but not a lot

yolks (3 pcs.) Together with a whisk and add a sweetener in which 300 ml of cold boiled water, 1 lemon juice and zest.The resulting mixture is cooking in a water bath until thickened, stirring constantly with a wooden spoon.Separately, beat 3 egg whites with sugar substitute and add them to the prepared mixture.The resulting mass is poured into a special baking dish.The dish is baked in the oven at 180 degrees until golden brown on top.

Borsch of Dyukanu:

Dukan Diet Sample menu for the week to attack



Name meals



Low-fat cottage cheese, chicken breast, roasted on the grill – 2 slices of any warm drink


Beef Vietnamese yogurt with zero fat


Pancakes on Dyukanu cinnamon


Boiled shrimps with garlic, chicken with garlic



omelette with slices of ham (fat content of less than 5%)


Baked trout with herbs, shrimp


Vanilla cereals with bran from oats, coffee or tea drink without sugar


hard-boiled eggs, mayonnaise on Dyukanu



low-fat cream cheese, sliced ​​ham, turkey – 2-3 things any warm drink


Chicken breast, grilled,Muesli with ice cream


Pink cheesecake


Nuggets chicken in the bran of oats, eggnog



Fried eggs with cream cheese low fat, warm drink


Chicken Curry


Cupcakes by branoats, tea or coffee drink without sugar


Salmon soup with herbs



Oat bran with low fatyogurt, any warm drink


fish steamed with herbs, a bit of low-fat cottage cheese


Ordinary crab sticks


Beef steak with pepper



Omelette with herbs (mint, curry), any warm drink


Slices func- tion, steak turkey fillet, grilled


Cookies based bran from oats, cola diet


Meatballsturkey, baked in the oven



Meat chips with eggs boiled


Thin slices of smoked salmon, pancakeson the basis of bran from oats


coffee or tea drink without sugar


Pieces of fried chicken, skinless

How to CalculateWeight?

Before start using the diet, the doctor recommends Ducane calculate your right (ideal) weight.Its exact definition is impossible without taking into account genetic characteristics and calculated it at a special questionnaire, which recorded various information.This type of constitutional rights, the number of pregnancies among women, because after each of them to the ideal weight should be added to one kilogram.

woman’s age is important also because the hormonal changes in the body at a certain time, can also lead to fullness.Before that you have to lose weight by any other diet, and again gained it, again remove the excess weight is more difficult.It is also necessary to know whether in your family full of people or not, because the genetic predisposition largely determines a person’s ability to maintain the weight at the proper level.

Buckwheat diet from Pierre Pierre Ducane

Ducane developed not only protein, but also buckwheat diet.The essence of the diet is monopitanii, however, when using the body is not exhausted, because buckwheat contains easily digestible proteins, fats, carbohydrates, minerals, vitamins, fiber.Prerequisite diet is that eating buckwheat in a week, you do not cook it, just soaked.

The recipe for buckwheat Dyukanu: 200 grams of roasted buckwheat loop through and rinse well.Pour beans 0.5 liters of hot water (at a temperature of 85 ° C), cover pan with a lid and carefully wrap to keep warm.This is best done at night, while buckwheat good time to brew.In the morning, drain the excess water and divide the dose of buckwheat 3 times: for breakfast, lunch and dinner.No salt, no sugar cereal is not necessary, spices also not recommended.

If you do not load a buckwheat, the further you can drink half an hour before a meal (in the morning) a glass of water with a tablespoon of honey and drink during the day yogurt 1% fat-th total amount to 1 liter.When using the rate of diet carbonated pure water up to 1.5 liters per day.You can not drink coffee, salt, spices and seasonings.As a result, buckwheat Dukan Diet can lose up to 8 kilograms of excess weight.

Dukan Diet before and after

Dukan Diet probably can be attributed not to diet but to the power system, the more that you can observe from a few months to half a year (or even life).

Forget calorie counting and low-calorie diets with the mind-blowing Dukan Diet, which is a comprehensive 4 step diet to promote weight loss and keep it off forever, usually not possible with the short term GM diet meal plan. This is a well-balanced four-phase diet plan that not only helps in losing weight, but also acts as a guideline for healthy eating for the rest of the life. This diet was formulated by Dr. Pierre Dukan, a French physician while he was assisting an obese patient to lose weight without excluding meat from his diet. This is the exciting story of the birth of the Dukan Diet. The patient was ready to give up all other food except meat. So Dr. Dukan suggested him to have only meat for five days and to the doctor’s and patient’s surprise, the patient lost 10 pounds in five days. And this is how the Dukan Diet came into existence. The Dukan Diet is exceptionally popular in France and other parts of the world, and Pierre Dukan is one of the most-read authors in France and abroad.

General Structure of the Dukan Diet Plan

Before getting on with the diet, it is important to know what is the Dukan Diet. The Dukan Diet is separated into four phases. The first two phases are the actual weight loss stages and the second two stages help in ensuring that the weight lost while the first 2 phases is maintained and stabilized permanently.

Phase 1 – The Attack Phase – The Dukan Diet attack phase includes only pure proteins that help in kick starting the diet. There are 68 high-protein foods you can choose from and eat as much of these foods as you like. This stage produces immediate and noticeable weight loss.

Phase 2 – The Cruise Phase – In the cruise phase you can select your foods from 100 natural foods that consist of the 68 high protein foods + 32 vegetables. This phase helps you to achieve your true weight. In this phase, you will lose weight slowly and steadily by alternating between pure protein days and protein and vegetable days.

Phase 3 – The Consolidation Phase – This is one of the most important Dukan Diet phases which are important for maintaining the weight which is lost during the first 2 phases. At this stage, the body is extremely vulnerable and has a tendency to gain weight quickly. The consolidation phase has been specially designed to prevent the rebound effect that is experienced in most weight loss diets. In this phase, you can start eating the previously forbidden foods in small quantities along with 2 “celebration meals” per week.

Phase 4 – The Stabilization Phase – The stabilization phase is the ultimate phase that can be followed for the rest of your life. This phase will completely renovate the pattern of foods you eat and guide you to eat healthier foods and maintain your newly achieved slim body.

Dukan Diet Food List

So, now that you have a generalized idea about the 4 phases of the Dukan Diet, let us take a look at the Dukan Diet food list. You can include the foods from this list into the different Dukan Diet recipes. 100 foods are allowed on the Dukan Diet, these foods are rich in essential nutrients and proteins and low in carbohydrates and fats. The 100 foods are divided into 68 pure protein foods and 32 vegetables.

68 Pure Protein Foods of Dukan Diet

  • Lean Meats – Beef, extra lean ham, extra-lean kosher beef, lean cut pork chops, lean slices of roasted beef, pork tenderloin, pork loin, low-fat bacon, etc.
  • Poultry – Chicken, Cornish hen, Turkey, Chicken Sausages, Low-fat deli slices, Ostrich steak, Quail, Wild Duck
  • Fish – All types of fish such as Sole, Mahi Mahi, Tilapia, Arctic char, Catfish, Cod, Flounder, Haddock, Herring, Mackerel, Monkfish, Perch, Red Snapper, Salmon, Sardine, Seabass, Swordfish, Tuna, etc.
  • Shellfish – Crabs, Clams, Lobster, Oyster, Octopus, Shrimps, Squid, Scallops
  • Vegetarian Protein – Soy foods, Tempeh, tofu
  • Fat-Free Dairy – Cottage Cheese, Cheese, Cream Cheese, Milk, Greek yogurt, ricotta, sour cream
  • Eggs – Chicken Eggs, Duck-Quail Eggs

32 Vegetables of Dukan Diet

  • Artichoke, Asparagus, Bean sprouts, Beet, Broccoli, Brussels sprouts,
  • Cabbage, Carrot, Cauliflower, Celery, Cucumber,
  • Eggplant, Endive, Fennel, Green beans, Kale, Lettuce, Arugula,
  • Radicchio, Mushrooms, Okra, Onions, Leeks, shallots,
  • Palm Hearts, Peppers, Pumpkin, Radishes,
  • Rhubarb, Spaghetti squash, Squash, Spinach,
  • Tomato, Turnip, Watercress, Zucchini

4 Phases of the Dukan Diet

So now we have a more or less detailed idea what foods we can include in the four phases of the Dukan Diet. Let us look into each phase in detail.

Attack Phase – Quick and Successful Weight Loss

As mentioned earlier, Dukan Diet phase 1 is the attack phase, and is also known as the Pure Protein (PP) phase. The sudden change in the diet pattern creates a jolt or shock in the body that kick starts fast weight loss and keeps you motivated for the rest of the diet. The span of the attack phase depends on your age, the weight you want to lose and the number of diets you have tried in the past.

The attack phase usually lasts from 2 to 7 days

  • It should last 1 or 2 days if you want to lose less than 10 pounds
  • It should last 3 to 5 days in you want to lose 15 to 30 pounds
  • It should last 7 days if you want to lose around 40 pounds
  • It is also important to drink 6 to 8 glasses of water every day during the attack phase
  • Average weight loss during this phase is 2 to 8 pounds
  • You must consume 1.5 tablespoons of oat bran every day during the Dukan Diet
  • 20 minutes of walking is also prescribed on all days of the attack phase

Foods to Eat in the Attack Phase

In the attack phase, you can choose your foods from the list of natural protein sources. There is no compulsion of eating foods from all the categories; you can choose foods from 2 to 3 categories and eat only when you feel hungry.

  • Lean Meats – You can have grilled or roasted beef, veal, and venison. Lean cuts of pork are allowed, but lamb is not allowed in this phase.
  • Do not use oil, butter or cream to prepare the meat. You can have them oven cooked, oven roasted or boiled.
  • Organ Meat – Only liver and kidney of beef, veal and poultry is allowed
  • Fish – All types of fish are allowed -lean, oily, fresh, frozen, smoked, dried or canned.
  • Shellfish – Shrimps, crab, lobster, scallops, oysters, clams, squids and octopus are allowed
  • Poultry – Chicken, Turkey, Cornish Hen and Quail are allowed. Ducks are not allowed during this phase. Avoid chicken wings as they are high in fat.
  • Eggs – Eggs can be eaten in all forms – hard boiled, soft boiled, omelet, poached, but without oil or butter.
  • Vegetable Proteins – Vegetable proteins such as Tofu, Seitan or “vegetable meat”, Tempeh, soy burgers, Textured Soy Protein, Soy milk, Soy yogurt can be consumed.
  • Nonfat Dairy Products – Non-fat dairy products like natural and flavored yogurts, nonfat milk, nonfat yogurt, nonfat cream cheese, nonfat cottage cheese can be consumed
  • Water and other Beverages – You must not fail to drink 8 glasses of water per day. You can also drink herbal tea, black tea, coffee and other hot drinks without sugar. Aspartame can be used.
  • Oat Barn – You need to consume 1.5 tablespoons of oat bran every day along with the rest of the foods.
  • Spices – Vinegar, spices like cinnamon, curry powder, mustard and cloves, herbs like garlic, thyme, parsley, and onions can be used to add flavour to the meats.
  • Salt – It is always better to have a low salt diet. Salt should be used in moderation.

Result of the Attack Phase

  • A 5 days attack phase is ideal for those looking to lose 15 to 20 pounds of weight.
  • You might feel a bit tired during the first 2 days of the attack phase
  • Avoid challenging physical activities and sports and opt for light exercise
  • 20 minutes of walking every day during the attack phase is a must
  • You might experience bad breath and dry mouth during the attack phase of the diet. It is common to any weight loss diet. They are signs that of weight loss and these symptoms can be eased by drinking more water.
  • You can expect light constipation after the fourth day because of the reduction in the amount of waste due to a low-fiber
  • Your hunger will disappear after the 3rd day because of the release of ketones that work as a powerful hunger suppressants.
  • You can take vitamin supplements if you want, but it is not really necessary a short period of 3 to 5 days.

Cruise Phase – Alternating Protein Diet

The 3 to 5 days attack phase is followed by the cruise phase. This is also known as the alternating protein diet which will take you to your desired weight. In this phase, you will need to follow two alternating diets – one day of protein+vegetables and the next day a pure protein diet and it will continue till you reach your target weight.

  • This phase will continue till you reach your target weight and weight loss at this stage is approximately 2 pounds per week.
  • So this diet has to be continued for 5 months or 20 weeks if you want to lose 40 pounds.
  • If you are significantly overweight by 40 pounds, then you can lose 3 to 4 pounds per week during the first 2 months.
  • The average weight loss will decrease to 2 pounds per week during the next 2 months of the diet.
  • Beyond the 4th-month, weight loss will decrease further, and when it becomes stagnant, you must realize that you have achieved your target weight, and it is time to move on to the 3rd phase.
  • In the cruise phase, the quantity of food you eat is not limited. But it is wise to never binge and overeat just because you are allowed.
  • During the cruise phase, you have to increase the amount of oat bran to 2 tablespoons per day. The benefits of oatmeal for weight loss are well known and oats are a healthy inclusion to this diet.
  • During the cruise phase, the time of your walks has to increase from 20 minutes to 30 minutes per day.
  • If you hit a stagnation plateau where you don’t see any more weight loss, increase the time of the walk to 60 minutes for 4 days.
  • You must continue to drink 8 glasses of water every day during the cruise phase as well.

Foods to Eat in the Cruise Phase

The Dukan Diet meal plan for the cruise phase will consist of both proteins and vegetables; one day of pure proteins like you ate in the attack phase and one day of protein+vegetables. The vegetables can be consumed cooked or raw, but very less or no oil should be used. (No more than 1 teaspoon of vegetable oil).

  • You can consume all the vegetables mentioned in the list of the 32 vegetables chart. Starchy vegetables should be avoided. The foods to be avoided in the cruise phase are potatoes, corn, peas, beans and lentils, avocados, rice, quinoa, wheat, barley, millet and other grains.
  • The vegetables should not be cooked with more than 1 teaspoon of vegetable oil
  • No dressing of oil or sauces should be used in the salads
  • You can use nonfat yogurt, vinegar, lemon juice, pepper, a pinch of salt and herbs to spice up your salads, soups, and boiled vegetables.

Results of the Cruise Phase

By the end of the cruise phase, you must be able to reach your target weight. The next two phases are intended to maintain the weight that you have lost in the attack and cruise phase.

  • During the cruise phase, you will lose weight, but at a slower pace compared to the attack phase, so don’t lose your enthusiasm.
  • Some weeks, you might see that you are not losing weight at all, or the scale is showing a slight increase in pounds. No need to worry, you are not gaining back weight. This is caused due to water retention in the body due to consumption of vegetables.
  • The real weight loss continues to happen, and it can be seen on the pure protein days.
  • This is the phase where your body will become shapely, supple and lean, and you will see a change.
  • It is also the phase where most people slip into temptation. So, stay strong, focused and motivated and don’t get deviated.

Consolidation Phase -The Transition Diet

The consolidation phase is the third phase of the Dukan Diet where you achieve your true weight, and this phase helps you maintain this new weight which you have achieved through a lot of efforts. It works just like the balanced 1200 cal meal plan but in a more effective manner. You should not go back to your old eating habits at this stage because then you are going to gain back your lost weight within no time. This is the stage when you have to be extremely careful because the body is most vulnerable at this phase. At this phase you consolidate the weight lost which finally leads to permanent weight stabilization.

  • The duration of the consolidation phase depends on how much weight you have lost.
  • The formula is 5 days of the transition diet for every 1 pound lost. So if you have lost 40 pounds, you need to follow the transition diet for 40X5 =200 days. If you have lost 20 pounds, you need to follow this diet for 20X5 =100 days.
  • At this stage, there is no need to alternate between pure protein days and protein and vegetables days.
  • You can have both proteins and vegetables together on all days of the diet.
  • At this stage, you can have 1 serving of fruit per day
  • You can also have 2 slices of 100% whole grain bread per day
  • You can have 1 serving of cheese per day
  • You can have 2 servings of starchy foods per week
  • You can have 2 celebration meals per week.
  • You must have 1 day of pure proteins per week
  • You must have 2 tablespoons of oat bran every day
  • You must devote 25 minutes to walking every day

Foods to Eat in the Consolidation Phase

You have to follow the transition diet as faithfully as possible during the consolidation phase, but you can eat as much of the foods as you want from the foods mentioned below. We all know the benefits of the fruit and vegetable detox diet plan and in this phase both the food groups are included in the daily diet.

  • Proteins and Vegetables – You can consume all the protein foods from the attack phase along with the vegetables from the cruise phase. Proteins and vegetables as the foundation of the consolidation phase.
  • Protein foods and vegetables that you can eat are – Lean meats, organ meats, fish and seafood, poultry, chicken, turkey, low-fat ham, eggs, nonfat dairy products, raw and cooked vegetables, 8 to 10 glasses of water.
  • One serving of fruit per day – 1 serving of fruits means 1 medium sized apple, pear, orange or peach or a cup of strawberries, raspberries, half of a medium cantaloupe, an inch thick slice of watermelon, 2 kiwifruits and 2 apricots. You can also have smoothies with kiwi, strawberries and raspberries if you want.
  • Fruits to be avoided – It is best to high fructose fruits such as bananas, grapes, mangoes, cherries, dried fruits, and nuts.
  • Bread – At this phase you can consume 2 slices of whole grain bread every day. Whole grain bread not only tastes good, but also has a high concentration of bran.
  • Cheese – You can consume 1 serving of cheese per day at this stage. 1 serving means 40 grams You can choose from cheddar, Swiss cheese, Gouda, etc. Avoid fermented cheese and goat cheese. You can have it with other foods or the bread.
  • 2 Servings of starchy food per week- Until now, you have not been allowed to eat starchy foods, but this food group is reintroduced in the third phase of the diet. But starchy foods have to be introduced gradually. Divide the whole consolidation phase in the 2 equal parts, in the first half you can have 1 serving of starchy food per week and in the second half, you are allowed to have 2 servings of starchy foods per week.
  • Starchy foods that you can eat are whole grain or wheat pasta (2 ounces uncooked). Quinoa, bulgur flour and finger millet flour are also healthy options. 8 ounce serving of cooked bulgur/quinoa/millet/polenta.
  • Lentils or Legumes – You can also eat 8 ounce serving of cooked kidney beans, lima beans, butter beans, chickpeas, etc.
  • Rice and Potatoes – You can consume 225 grams of brown rice or 175 grams of basmati or wild rice. You can have baked or boiled potatoes, but no French fries or chips.
  • New Meats – At this stage you can introduce other meats like lamb and cooked ham.
  • 2 celebration meals per week – During the first half of the consolidation phase you are allowed 1 celebration meal per week and during the second half 2 per week. You must remember that it is just 1 meal and not all day long. You can have a celebration meal either for breakfast, lunch or dinner. At a celebration meal, you can eat whatever food you want. But never have second helpings of the same dish and do not eat two celebration meals back to back. A celebration meal will consist of 1 starter, 1 main dish, 1 dessert and 1 glass of wine. This is the meal where you can enjoy fried chicken, ice cream, and chocolate cakes. So, now you can say yes to the dinner invitations.
  • One day of Pure Protein per week – At this phase you will have to stick to one day of pure protein foods every week that will include lean meats, poultry, fish, seafood, eggs and nonfat dairy products along with 8 to 10 glasses of water.
  • Oat Bran – At this phase you need to consume 2 tablespoons of oat bran every day.

Results of the Consolidation Phase

The consolidation phase is one of the most crucial phases of the Dukan Diet and neglecting this phase will put back all the weight lost during the previous 2 phases.

  • This is the stage when you can finally see your true weight.
  • The consolidation phase helps you to maintain the weight loss you have achieved and prevents any rebound effect.

Stabilization Phase – Stabilizing your weight permanently

This is the last and final phase of the Dukan Diet where your body is no longer vulnerable to the rebound effect. Incorporating a few healthy habits in your lifestyle is important to keep the risk of weight gain away. At this stage, you don’t need to follow any strict diet, but just a few rules, but these are rules for life.

4 Rules to be followed for the Rest of your Life

  • Continue with Protein Thursdays – You can eat proteins, starch, and vegetables on 6 days of a week, but assign 1 day to pure proteins. Although the Dukan Diet suggests choosing Thursdays as the pure protein day, you can go for any other day of the week which is convenient for you.
  • Be Physically Active – Workouts to lose fat are as important as dieting itself. Being physically active does not mean you have to become a workout fanatic, but try to remain active by taking the stairs instead of the lift, get off of the bus a few stops earlier and walk your way to office or home, walk to your grocery store, etc.
  • Walking – Continue to walk for 20 minutes every day
  • Eat Oat Bran – Continue to eat 3 tablespoons of oat bran every day because it helps in reducing the amount of calories absorbed from foods. It aids in digestion, helps in staying satiated and prevents unhealthy snacking and late night food cravings.

Foods to Eat in the Stabilization Phase

This is the phase that you will have to follow for the rest of your life, if you are not planning to give up the diet. In this stage, you can eat the basic foods from the consolidation phase without any worries.

  • Protein Foods – Eat as much of the protein foods as you want.
  • Vegetables – Eat as much of the vegetables mentioned in the list as you want.
  • Fruits – Have 1 serving of fruit per day
  • Bread – Have 2 slices of whole grain bread per day
  • Cheese – Have 1.5 ounce of cheese per day
  • Starchy foods – Have 2 portions of starchy foods per day
  • Celebration meals – Have 2 celebration meals per week

Results of the Stabilization Phase

The following are a few simple rules of the stabilization phase which can help prevent weight gain for the rest of your life. Because the Dukan Diet menu of the stabilization phase consists of a wide variety of foods, it is flexible and easy to follow for almost all dieters.

Dukan Diet Side-Effects

As with every other weight loss diet the Dukan Diet also has its share of side-effects.  Anyone following the Dukan Diet should prepare themselves for facing these health issues.

Constipation – It has already been mentioned before, that restriction of carbohydrates in the attack phase of the diet also limits the amount of fiber intake, and this affects regular bowel movement. In order to prevent constipation, one must consume the recommended amount of oat bran daily and also drink plenty of water.

Bad Breath and Tiredness – Both this issues are caused by the formation of ketones in the body. But it is also an indicator that the diet is working for you. Nor everyone gets bad breath, and the intensity of the problem differs from person to person. It also enhances the build-up of plaque and tartar in the mouth, so it is important to brush your teeth properly and use mouthwash.

Kidney Damage – People opposing the Dukan Diet have raised this serious issue, but most people won’t experience kidney damage if they don’t have an existing kidney related condition along with high level of uric acid.

Induction Flu – This is the name given to a number of carbohydrate withdrawal symptoms. It makes a person feel weak, irritable and lacking in energy. But, these symptoms last for only a few days till your body gets used to the low amount of carbohydrates in the diet.

Fatigue – One of the most common side effects of the Dukan Diet is a feeling of tiredness and fatigue. But these issues can be effectively managed by drinking enough water throughout the day.

Vitamin Deficiency – Some people might experience a deficiency in vitamins if they do not bring variation to the meals and keep on eating the same foods over and over. In such cases, one can opt for vitamin supplements.

Cautionary Note and Disclaimer about the Dukan Diet

The Fit Indian is a health and fitness blog that provides information and support about healthy and reasonable diet programs, and the information are solely intended for educational support. All the information provided in this article is for educational purposes only, and any decision on the reader’s part to use this information is their personal choice. We are not a medical organization authorized to provide medical advice or diagnosis. Please seek the advice of a qualified physician before deciding to opt for any weight loss program of any kind and also if you feel any discomfort while following a diet.

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