Dukan Diet Attack Phase – Recipes and Tips #1

This is the first in a series of articles about the Attack Phase of the Dukan Diet. This phase of the program can be a very daunting prospect which can put many off following the Dukan Diet to lose weight. It can also be the first hurdle at which many dieters who start the the diet will fall.


One of the reasons that people decide not to use the Dukan Diet or have difficulty following the Attack Phase of the Dukan Diet is because it is a very different way of eating than they are used to. Both these problems can be overcome by taking a little time to plan such as when the best time to start your new way of eating is or working out exactly what food you will be able to eat. This is reason why my #1 Dukan Diet tip is “Be Prepared”.

It is with good reason that the quote “failing to plan means planning to fail” has been used by so many famous people through the years. One of the followers of the Dukan Diet who has written about his experiences on the Dukan Diet is Marshall Brain and he wrote about his “false start” and how he “didn’t really think it through” underestimating the difficulty of following the diet plan without proper preparation. Marshall may have given up on his first day but he didn’t give up on the Dukan Diet and he lost 52 pounds in 25 weeks.

My #1 Recipe has to be the “Dukan Galette” or Oat Bran Omelette as this is the recipe most closely associated with the Dukan Diet. A galette is a French word that is used to describe a flat cake that can be either sweet or savory. In this article I‘m going to provide the basic recipe but there are lots of variations to this recipes and ways in which these pancakes can be used which I’ll be providing in other posts

Dukan Oat Bran Pancake

Ingredients

  • 1 beaten egg (or 2 beaten egg whites)
  • 1 1/2 tablespoons of oat bran
  • 1 1/2 tablespoons of zero fat quark or fromage frais
  • Zero fat (skimmed) milk if needed
  • Seasoning or sweetener of choice

Method

  1. Mix together the egg, oat bran and quark or fromage frais with the seasoning (or sweetener) of your choice, adding a little milk to thin the mixture if required.
  2. Add a few drops of oil to a non-stick frying pan and wipe with a paper kitchen towel.
  3. Add the mixture to the pan and cook on a medium heat until bubbles have formed on top of the pancake.
  4. Turn the pancake and continue to cook until nicely browned.

Useful Information

To save time you can make a batch of pancakes and keep them in the refrigerator or freezer for up to a week.

165 Responses to “Dukan Diet Attack Phase – Recipes and Tips #1”

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  • Jessica on December 4, 2013

    Can I use sugar free syrup in the attack phase?

    • Amber on December 4, 2013

      Hi Jessica

      Yes you can use the carb/calorie free, sugar free syrups in any phase.

      Kind regards

      Amber:0

  • Alisa on November 24, 2013

    Day 3 of the Attack phase and have lost 6#. I have been having nighttime snack of hot cocoa with skim milk, 1 tsp of powder cocoa and splenda. Is that OK?

    • Amber on November 24, 2013

      Hi Alsia

      The cocoa powder isn’t usually added until the Cruise Phase but as you are losing weight I wouldn’t worry about it.

      Kind regards

      Amber:)

  • Dina on November 20, 2013

    Does anyone know how many Galletes you can eat per day

    • Amber on November 20, 2013

      Hi Dina

      You are restricted by the amount of the daily serving of oat bran that cannot be exceeded.

      Kind regards

      Amber:)

  • deborah on July 12, 2013

    Jess-
    Can someone eat unlimited amounts of chicken or lamb shwarma (meat roasted on a skewer) during the attack phase – although i believe that they paint it with a spicy marinade

    thanks

    dede

    • Amber on July 14, 2013

      Hi Dede

      It would depend on what is in the marinade.

      KRs

      Amber:)

  • Svetlana on June 18, 2013

    I’m on Dukan Diet more than a month already. Looks like I do everything right except I cheating sometimes on vine. First week I lost 4 pounds and didn’t loose any pounds since than. What did I do wrong?

    Thanks

    • Amber on June 18, 2013

      Hi Svetlana

      This best way to reply is to provide you with an extract from the Dukan coaching live chat of 14 June 2013 which you can see below. Alcohol appears to have a very bad impact while trying to lose weight on the Dukan Diet.

      beautyperfect : If I was going to drink any form of alcohol would white spirits be better than wine I know it would be better to drink none but if I was to?
      Jemma : Welcome to our live chat Beautyperfect! Needless to say you already know the answer. The best type of alcohol to have would be red wine. Remember that this will destroy your efforts and take you a very long time to recuperate from. You should not be having any alcohol until you move passed the slimming phases. I hope you have a great day!

      Best wishes

      Amber:)

      • Svetlana on June 19, 2013

        Thank you very much!

  • Pat on March 15, 2013

    Is it okay to have Carb Zero bread on the Dukan diet? I am currently on the cruise phase. I feel that this bread will make staying on the diet a lot easier. Here is the link to the site http://www.julianbakery.com/bread-product/carbzero-regular/. Thanks!

    • Amber on March 15, 2013

      Hi Pat

      This bread is suitable for some of the low carb diets but unfortunately the Dukan Diet is also a low fat diet which means this bread doesn’t fit Dr Dukan’s rules.

      Kind regards

      Amber:)

      • Spiccolli on August 12, 2013

        What about their other bread ?

        http://www.julianbakery.com/bread-product/smart-carb-1/

        It has a few carbs, but only 1g fat of the 36g serving ?

        • Amber on August 13, 2013

          Hi Spiccolli

          I’m afraid this isn’t suitable either as it contains many ingredients not on the list of approved foods.

          It contains Non-GMO Wheat Protein Isolate, *Oat Fiber, Sprouts of *Kamut, *Spelt, *Rye, *Lentils, *Sesame Seeds, *Millet, *Quinoa, *Amaranth, Organic Cage Free Eggs, Yeast & Sea Salt.

          Kind regards

          Amber:)

  • Shellie Leon on January 5, 2013

    The Dukan Galettes I make are mostly inedible. I am a good cook but find that the Galettes I make either come out burned or don’t cook all the way through. Someone suggested on one of the sites to use a waffle iron, this was a disaster as the Galette stuck to both sides of the non-stick waffle plates, what a mess!! They are also super difficult to get out of the non-stick pan without sticking. Any suggestions you provide will greatly appreciated.

    • Amber on January 5, 2013

      Hi Shellie

      The galette is one of those recipes that can take a little time to master. Most people recommend using really good non stick shallow crepier & fine edged spatula to flip it with. The crepier has lower sides and the fine edge of the spatula is easier to get underneath the galette to flip it. Rather than make one galette try making smaller ones until you’ve cracked it. As your galette is not cooking all the way through you might want to thin the mixture a little using fat free milk. Another possibility is to add a small amount of cornflour a tolerated item that can be used in small quantities from the Cruise Phase. http://thedukandietsite.com/761/dukan-diet-tolerated-foods/

      Here is oven recipe that I’ve copied from Taste.com.au

      Kind regards

      Amber:)

      Galette Alternative – JenJen 123

      I’m currently using the Lowan Brand of Oat Bran and am not a fan of the dukan galette. I found a different recipe which is similiar but suits me better. 1 egg, 3 tablespoons of oatbran, 2-3 tablespoons of yoghurt, 1 teaspoon of baking powder, 1 tablespoon of sweetner, cinnamon and vanilla essence to taste. Mix all together and cook in 180 C oven for 15mins… delicious!! Although if I’m at my boyfriends place i just put the oat bran in no fat yoghurt and that’s just as good!

    • Ryan S on July 4, 2013

      How I do it – mix two by 6grams of oat bran with one full egg and a generous tablespoon of Total fat free plain Greek yogurt. I tried the Quark one but I don’t like the consistency and I’ve never tried with milk yet!! Then take a frying pan and spray the pan with spray oil – such as low fat Fry Light or others. In the past I used to just wipe the pan with a little oil with kitchen towel and you can do that too. Let the pan heat up on a low temperature or low gas flame and keep it at that level throughout the process. Anything higher will burn the gallet.

      When prepared with Total fat free Greek yogurt, you get a thicker pancake style but it only takes less than a minute to turn both sides with a frying pan and a spatula. I’ve lost 4 stone on this diet before and the gallet is fantastic served with a sprinkling of Canderel or similar aspartame sweetener powder on the plate and then more on top. Thus you get a sweet gallet to consume!

      • Amber on July 4, 2013

        Hi Ryan

        Congratulations. To lose 4 stone is a really great achievement. The galette is one of those recipes that a lot of people struggle with so thanks for sharing your tips.

        Best wishes

        Amber:)

  • Monique on December 12, 2012

    Does anyone know if you can eat snack a jacks when you are on the attack phase .

    • Amber on December 12, 2012

      Hi Monique

      I’m afraid rice cakes/Snack a Jacks aren’t allowed in the weight loss phases of the Dukan Diet.

      Kind regards

      Amber:)

      • Monique on December 13, 2012

        Hi Amber
        Thanks for letting me know . X

    • Ryan S on July 4, 2013

      Nope – it has to be protein all the way. For snacking I prepare pre-cooked low fat cubes of ham and take them into work as well as supply myself with tons of Muller Lite flavoured yogurts. At a push you can buy those Fridge Snack chicken bites but you’re better off just buying pre-cooked chicken bits and adding salt and pepper to taste. Ham, chicken, yogurt. The attack phase can be limiting but it can be quite a discovery too as it opens up possibilities with the proteins you are allowed.

      • Amber on July 4, 2013

        Hi Ryan

        Thanks for sharing your experiences.

        Kind regards

        Amber:)

  • Marissa on January 16, 2012

    hi i am lactose intolerant, what can i replace the cheese and the yogurt for in this diet. also can i do the acai berry cleanse while im on this diet, thanks alot!

    • Amber on January 16, 2012

      Hi marissa

      You can replace the milk and yogurt with soy(a) milk and yogurt but as they are higher in calories you have to restrict the daily amount to 700g. I’ve never seen a lactose free cheese so unfortunately can’t help here. The fruit powders in the Acai Berry Cleanse mean this product is not allowed.

      Best wishes

      Amber:)

  • Sue on November 19, 2011

    Hello Amber. Day 1 of the attack phase for me was yesterday and I put on weight! .2 of a kilogram! I ate proteins, didn’t cheat and drank lots of water. Help!

  • Laura Hughes on October 31, 2011

    Hi Amber, just a quick question, can you buy the low card cocoa powder from anywhere else apart from the dukan website? I have looked in all the local supermarkets & found nothing this weekend!
    The Friday night out at the Indian worked a treat I had the Prawns marinated in yogurt like I said with salad & I weighed myself this morning… another 5lbs off!!! A stone in 2 weeks, am chuffed!!! 🙂

    • Amber on October 31, 2011

      Hi Laura

      I’m pleased you enjoyed your curry and that you are doing so well.

      You are looking for 100% cocoa powder which you can buy in any supermarket; you just need to make sure that it has no added sugar.

      Amber:)

      • Laura Hughes on November 1, 2011

        Thank you, I have bought some powder now : )
        The only problem now is I feel bigger again!!! I am not sure if its my mind playing tricks on me… I am going back to the gym tonight, going to try & do some more exercise on top of the walking each day, am hoping that way I will lose more inches : )

        • Laura Hughes on November 1, 2011

          I forgot to add, I have baked the oat bran biscuits as well, do you know how many of these I can eat a day? thanks : )

          • Amber on November 4, 2011

            Hi Laura

            You just divide the amount of oat bran by the number of biscuits to work out how many tablespoons of oat bran each biscuit contains. For example a recipe that contains 3 tablespoons of oat bran that is made into six biscuits has 1/2 a tablespoon in each biscuits. This means in Cruise if you ate no other oat bran that day you could have 4 biscuits.

            Amber:)

        • Amber on November 4, 2011

          Hi Laura

          If you suffer with water retention this can make you feel bigger but all this extra exercise should certainly help.

          Amber:)

  • Laura Hughes on October 24, 2011

    Ok, thanks Amber… in your opinion do you think it helps you to lose weight whilst taking supplements on the Dukan diet? : )

    • Amber on October 24, 2011

      Hi Laura

      I’m afraid I’ve got to sit on the fence on this one I just don’t know the answer!

      But I do know that you can eat passata on PV days provided it has no added forbidden ingredients!

      Amber:)

      • Laura Hughes on October 25, 2011

        OK, brilliant thanks Amber… I have thought of another question I have, I came across the recipes for the chocolate oat bran muffins & the biscuits, how many can you eat per day when you are on the Cruise phase? I ate veg for the first time yesterday & I can honestly say I didn’t enjoy it, it gave me a bloated stomach 🙁
        can you have a small amount of veg? or do you have to have quite a bit on your veg days?
        Also do you have to go back to doing the Attack phase if you have a Christmas party arranged & you can’t really be 100% careful, so basically do you have to start again? Is it detremental to your weight loss if you start the plan all over again? thanks for all your help I really appreciate it : )

        • Amber on October 25, 2011

          Hi Laura

          Each muffin has 1 tablespoon of oat bran so you can have two a day.

          It is strange how quickly we adapt to eating a different type of food but perhaps you ate a little too much vegetables. The recommended ratio is 2/3rd protein to 1/3rd vegetables as the protein is very important. It is this that fills you up and keeps you satisfied. It also encourages your body to lose water whereas vegetables can do the reverse. Eating the vegetables is important as well though as they contain vital vitamins and minerals that your body needs.

          The best thing to do for a party is to plan for it and treat it as a planned deviation. You can cut out tolerated items for a couple of days before and after and be very careful what you eat on the day before you get to the party and then step up your exercise for a day or two afterwards. This is the sort of thing you need to do when you reach your target weight as this is how you will keep your weight stable as there will always be parties to be fitted into to your lifestyle I don’t like recommend restarting the Attack Phase because it is so restrictive nutritionally.

          Amber:)

          • Laura Hughes on October 26, 2011

            Ok, that’s brilliant info thank you 🙂
            I am due to go for an Indian meal out this Friday, so I was going to go for a sizzler, rather than a curry… so I would be having either chicken tikka or king prawns marinated in yogurt & spices, with salad, do you think that would be a good choice?

          • Amber on October 26, 2011

            Hi Laura

            That sounds like the perfect choice but don’t forget you also need to be careful what you drink. I find volunteering to drive as being the perfect excuse!

            Amber:)

          • Laura Hughes on October 26, 2011

            That’s great, I am thinking more healthy now haha!

            Do you think that doing more exercise benefits your weight loss? I like to lose inches 🙂

          • Amber on October 26, 2011

            Hi Laura

            More exercise will benefit your weight loss but it can also tone your muscles making you lose inches when the scales hardly budge at all.

            Amber:)

      • Laura Hughes on October 25, 2011

        I forgot to add I lost 9 pounds on the Attack phase, lasting 7 days as directed via the website, which I am chuffed about! I started the Cruise phase yesterday, in the Attack phase I used Greek fat free yogurt in cooking & I have also been eating fat free muller light yogurts, the smooth raspberry & cranberry ones, are both these products ok? I don’t really understand the link for the yogurts, so I was hoping you could tell me… thanks!
        Your website is amazing & I am learning more by the day, thanks for all your help 🙂

        • Amber on October 25, 2011

          Congratulations!!!

          The yogurt thing is a bit difficult to understand. The fat free Greek yogurt is OK but I’ve yet to find a fat free flavored yogurt that meets the very strict criteria given by Dr Dukan that they should contain no added sugar. A large number of people chose to ignore this rule as far as yogurts are concerned and eat yogurts like Muller Light Yogurts that you’ve been eating which contains added fructose. As you’ve been losing weight without any problem you might decide to continue

          I’m pleased that my site is helping you.

          Amber:)

  • Laura Hughes on October 21, 2011

    Thanks Amber… just another quick question do you know if I can take Acai berry whilst I am on The Dukan diet? and also can I have my Green Tea tablets? thanks : )

    • Amber on October 21, 2011

      Hi Laura

      You can take supplements in tablet form but can’t eat Acai berries.

      Best wishes

      Amber:)

    • Laura Hughes on October 24, 2011

      Sorry Amber I also wanted to ask can you use passata when you are on the cruise phase? sorry for all the questions! thanks in advance : )

  • Laura Hughes on October 17, 2011

    Hi, Can you tell me if you can use low fat fromage frais & cottage cheese… as I cannot find any fat free versions?
    thanks : – )

    • Amber on October 17, 2011

      Hi Laura

      Fat free is best but you can use dairy products that have up to 2% fat content. Sainsbury’s do a 0.1% Fat Normandy Natural Fromage Frais but just under 2% is probably the best cottage cheese that you’ll find.

      Amber:)

  • tammy mcmaster on September 27, 2011

    i have statred the dukan diet attack phase but am cofused on what type of cottage cheese to use and how much. is weight watchers cottage cheese acceptable

  • Julie on September 24, 2011

    Hi Amber,
    Is smoked salmon and scrambled egg allowed in the attack phase?
    Thanks, Julie x

    • Amber on September 24, 2011

      Hi Julie

      Yes they are but you do need to be careful with smoked foods as they contain a fair amount of salt which can cause water retention.

      Best wishes

      Amber:)x

  • Marysue Stentella on August 3, 2011

    What kind of Oat Bran specifically is used on the Dukan Diet I have been using Hodgson Mill Oat Bran Hot Cereal, but was just wondering what kind u recommend,
    Marysue

    • Amber on August 3, 2011

      Hi Marysue

      Dr Dukan has some very specific ideas about oat bran, which allows him to market a particular type of oat bran to followers. When this oat bran isn’t available it suddenly seems to become less important. Hodgson MIll is a family company and they are very proud of the products they produce so I would recommend that you carry on using their product as it is easy for you to obtain. The most important thing is that the product you use has to be 100% oat bran.

      Best wishes

      Amber:)

  • Bonnie on July 25, 2011

    Can you use fat free ricotta cheese during the attack phase?

    • Amber on July 26, 2011

      Hi Bonnie

      Fat Free ricotta isn’t listed in my UK version but I understand from information that I’ve just been reading on a couple of other unofficial sites that the US version allows you to eat fat free cream cheese and ricotta in the Attack Phase. I know that a lot of people have used fat free ricotta without it impacting on their weight loss.

      Thanks for your question.

      Amber:)

  • Mary on June 15, 2011

    I wish I had read these comments before I tried my first pancake. I looked up fromage frais and everywhere said it was sort of like cream cheese…did not turn out well! I will try again with the greek yogurt!

    • Amber on June 16, 2011

      Hi Mary

      This recipe can take a few attempts to get right but you can also vary the thickness of the pancake depending on how you are going to use it. Use a thinner mixture if you want to make wraps and a thicker one if you want a “pizza” base. You also need to adjust the temperature using a slightly lower temperature for a thicker pancake so you don’t burn the outside.

      Good luck!

      Amber:)

  • Jess on May 10, 2011

    Can’t find fromage frais or quark (From MD). Any substitutes found easily in the US?

    • Amber on May 10, 2011

      Hi Jess

      If you are unable to get fromage frais or quark in Maryland you can try using zero fat greek yogurt or mix equal parts of zero fat cottage cheese and plain yogurt until smooth. It is also possible to make your own by draining plain zero fat yogurt in muslin over night.

      Amber:)

    • rena on July 26, 2011

      Jess–I just found fromage frais and quark at Whole Foods in Alexandria. In the chilled shelves near the cheese counter.

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