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Dukan Diet Attack Phase

Boiled Tails Of King Shrimps

Dukan Diet; sounds like any other weight loss program to me. However, as I gave myself some time to research on this popular diet plan, I found out what this diet is all about. If you’ve ever read about this diet in a health magazine or searched for information online, then you might have a slight idea about it. For those who are unaware, the Diet was formulated by a French nutritionist Dr. Pierre Dukan about 10 years ago. This diet is so famous that even celebrities and fashion models such as Jennifer Lopez, Katherine Jenkins, Gisele Bündchen, and many more have shown interest in it. So what is so special about this diet? And what is this Dukan Diet Attack Phase all about? Let’s find out.

Dr. Pierre Dukan has more than 30 years of experience in healthy weight loss and eating patterns. The weight loss diet consists of eating low-fat, low-carb, and high protein foods such as starchy vegetables, fruits, legumes, whole grains, fish, seafood, eggs, fat-free dairy products, veal, and lean meats. The diet doesn’t restrict you in eating on few types of foods, but in turn has a policy of “all you can eat” philosophy. Originally, the diet was constructed for obese people wanting to lose weight desperately. The diet comes with a challenge that people who are overweight canactually resist the temptations of eating unhealthy, fattening foods. The Diet doesn’t just help in losing weight, but also boosts self-confidence and motivation. Which is why, the diet has been divided into 4 different Phases. These ‘phases’ of the Diet are:

  1. Attack Phase
  2. Cruise Attack
  3. Consolidation Phase
  4. Stabilization Phase

Since the article concentrates only on the Attack Phase, let’s go ahead to understand what this phase actually consists of.

The Attack Phase – What is It?

The diet in this Phase is very easy to follow. The only rule of this phase is to stick to the diet and not get deviated. This phase lasts about 3 to 10 days and concentrates on losing weight in the earlier stages. The amount of weight loss depends completely on the amount of weight you wish to lose in the first place; depending on what your ideal weight loss goal is. The foods need to be cooked in a particular way, as in grill, barbecue, roasting, or non-stick pans. This means, you need to stay away from deep-frying and loading your food with unnecessary calories. The reason behind this is that you can’t use any type of fats (butter and oil) to cook the food.

At the time you’re losing fat, your body will play tricks on you. Apart from giving you those unwanted hunger pangs, you will feel tired for no apparent reasons and will also have heightened appetite. What happens here is, when your body starts to lose weight, it wants to gain it all back. However, these are the reasons why you need to concentrate more on your diet. When you cut down on fatty and oily foods and include only healthy items, you can be sure to lose a considerable amount of weight. As you scroll down, you will see the table which provides you with the foods allowed in the Attack Phase of the program. Take a look.

Fish

• Bass
• Cod
• Flathead Mullet
• Halibut
• Herring
• Mackerel
• Monkfish
• Red Mullet
• Salmon
• Sardines
• Tuna
• Turbot
• Whiting

Meat

• Beef Steak
• Bacon (reduced-fat)
• Calf’s Liver
• Ham (pre-cooked)
• Kidney
• Rabbit
• Veal Escalope
• Veal Chop

Poultry

• Chicken
• Chicken Liver
• Guinea Fowl
• Ostrich
• Pigeon
• Poussin
• Quail
• Turkey

Seafood

• Clams
• Crab
• Crayfish
• Prawns
• Lobster
• Mussels
• Oysters
• Scallops
• Shrimp
• Squids
• Whelks

Vegetables

• Artichokes
• Asparagus
• Beetroot
• Broccoli
• Cabbage
• Carrots
• Celery
• Cucumber
• Fennel
• Leek
• Mushrooms
• Onion
• Spinach
• Soya Beans
• Sweet Peppers
• Turnips

Dairy Products

• Fromage frais
• Cottage Cheese*
• Greek Yogurt*
• Non-fat Quark
• Skim Milk

* – Non Fat

Recipes to Prepare for the Attack Phase

While preparing your meals, it is necessary that you follow a specific meal plan as it only allows the ingredients as mentioned in the table above. Take a look at some delicious recipes which can be made during this Phase.

Breakfast

Oat Bran Pancakes
Ingredients

  • 1½ tablespoons oat bran
  • 1½ tablespoons non-fat fromage frais
  • 1 egg or egg white

Directions
In this recipe, we will make oat bran pancakes. If you have any cholesterol issues, use egg white instead of the entire egg. In a bowl, mix in all the ingredients and blend properly. Take a non-stick pan and pour the mixture in it. You can spread a couple of drops of olive oil on the pan and wipe if off with paper towel before pouring the batter. Let both sides turn brown and it is ready to eat. This recipe makes 1 pancake.

Herb Omelet
Ingredients

  • 4 eggs (1 yolk, 3 egg whites)
  • 2 tablespoons skim milk
  • Couple drops of olive oil
  • Mixed Italian herbs

Directions
In a bowl, whisk the eggs till they are beaten properly. In the same bowl, add the skim milk and herbs as well. Mix properly with the beater and set aside. Take a nonstick pan and olive oil and poor the batter in. When one side is cooked properly, flip the omelet and cook on the other side. Make sure the omelet is properly cooked before you serve.

Lunch

Chicken Breasts w/Cool Yogurt
Ingredients

  • 2 or 4 chicken breasts
  • 2 inches ginger root, grated
  • 1 onion, chopped
  • 1 carton fat-free yogurt, small
  • 1 tablespoon cornflour, dissolved in water
  • ¾ pint chicken stock
  • ¼ teaspoon nutmeg
  • Olive oil, as needed

Directions
In this recipe, we will make delicious chicken that you can enjoy for lunch. Take a non-stick pan, add a couple of drops of olive oil and then wipe with paper towel. Add the chicken breasts and fry them till golden on both sides. Remove the chicken breasts and add chopped onion now. Cook till brown and then add cornflour paste. Stir everything properly and add ginger and nutmeg. Place the chicken breasts in a baking dish, turn the oven at 365ºF and add the onion mixture over it. Bake for about 45 minutes till the chicken is completely cooked. Serve the chicken breasts with cool yogurt.

Asian Salad
Ingredients

  • 1 beef steak
  • 1 tablespoon soy sauce
  • 1 teaspoon sweetener
  • 1 teaspoon mixed herbs
  • Lettuce leaves, carrots, cucumber, tomatoes

Directions
In a bowl, mix soy sauce with sweetener and mixed herbs. Add the beef steak to the bowl and let the steak marinade properly for 30 minutes. Ready the salad (add any other ingredients in the salad, if you like). Take a nonstick pan and cook the beef steak for about 5 minutes on each side. Once cooked, remove the steak and place on a cutting board for a few minutes. Cut thin slices of the steak and include in the salad. In the end, all you have to do is sprinkle sesame seeds, if you like, and serve the salad.

Dinner

Smoked Salmon
Ingredients

  • 4 slices smoked salmon
  • 1 jar salmon roe, small
  • 60 g quark cheese
  • 300 g fromage frais
  • Salt and black pepper, for taste

Directions
In this recipe, we will make delicious smoked salmon. In a bowl, beat fromage frais and quark cheese together. Add the salmon roe, salt, and black pepper. Spread this mixture on salmon slices and roll them up. Place a cocktail stick in between so that they don’t open. And voila, they are ready to eat. You can also eat the salmon rolls with mini pancakes.

Dukan (Yummy) Pizza
Ingredients

  • 4 cherry tomatoes, sliced
  • 2 tablespoons oat bran
  • 2 tablespoons fat-free yogurt
  • 2 tablespoons red peppers, diced
  • 2 button mushrooms, sliced
  • 2 eggs
  • 1 tablespoon low-fat cheese
  • 1 tablespoon cornflour
  • 1 teaspoon baking powder
  • 1 chicken breast pieces, pre-cooked
  • Basil leaves

Directions
In a bowl, combine yogurt, oat bran, eggs, cornflour, baking powder, chicken pieces (half), and basil leaves in. Take a nonstick pan to cook the other half of chicken pieces till they turn crisp. In the same pan, add the mixture we just prepared and place a lid to cover the pan properly. When the base is done, add tomatoes, red bell peppers, and mushrooms in. On top goes the cheese.

You can either cook the pizza on the stove or on the grill. When the cheese begins to melt and the base becomes brown, remove the pan off the stove. Place the pizza on a cutting board to make slices. Serve hot.

Even though we have spoken, in majority, about the benefits of the diet, there are certain side effects you should be aware of. As you saw that the Attack Phase has so many food items to choose from, what you also need to remember is the adequate intake of water during mealtime. For this Phase, it is necessary that you consume around 1.5 liters per day. Avoid drinking coffee, tea, and diet drinks which have more than 1 calorie per glass. Plus, the inclusion of proper exercise is also recommended. Consult with your physician before you start the program.

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