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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  • Gingi on June 11, 2015

    Are Rice Cakes permitted on cruise days,
    Also Rhubarb are they permitted on attack days.

    • Amber on June 16, 2015

      Hi Gingi

      Rice cakes are not allowed in the Cruise Phase and rhubarb would only be allowed in Attack or on PP days in Cruise to help relieve constipation.

      Kind regards

      Amber:)

  • Xoysrxo on January 19, 2015

    I’m having trouble finding the quark or the fromage fraise, would you know any stores that might sell it?

  • RB on January 3, 2015

    Hi, thanks so much for this recipe. I’m finding that when I cook the pancake it falls apart when I try and flip it over – any reasons why this may be? Thanks!!

    • Amber on January 4, 2015

      Hi RB

      Getting the consistency of the pancake right can take a little practice. Also if you make smaller pancakes these are easier to turnover.

      Best wishes

      Amber:)

  • Cassie on August 29, 2014

    I was wondering if this recipe only made 1 pancake or if it had several servings.

    I am on day 2 of Cruise so I want to expand my palate a bit.

    Thanks for this awesome site. I find myself on it quite a lot.

    • Amber on August 29, 2014

      Hi Cassie

      It depends on how big you make it. You can make one big panckae or a few smaller ones.

      Thanks

      Amber:)

  • poonam manaktala on August 14, 2014

    Amber thank u. i thought that might be the way to go as my weight seems to be stuck for the last 15 days and its frustrating. I had gone on holiday for 2 weeks begining of july – on consolidation diet. when I came back I lost 2.5 kgs after getting back on cruise within a week! but nothing since then.I shall try consolidation for a few weeks and then go back to cruise. Or should I go to attack? I am travelling again in september for a couple of weeks.

    • Amber on August 17, 2014

      Hi Poonam

      If it is only a few weeks I’d go back to Cruise.

      Kind regards

      Amber:)

  • Gayle Reas on August 13, 2014

    Hi this is my second day on Attack Phase and I haven’t pooped for the past 2 days. How can i restore my regular movement? thank you

  • poonam manaktala on August 9, 2014

    Amber first of all A Big Thank you for your website. It’s amazing! I started the diet on 21 april 2014 and have lost 10 kgs since then. I am happy but need t loose another 10kgs to reach my ideal weight. I am 56 yrs old and ideal weight is 57 kgs. I have been in my 70 kg range for ever! maybe 10-12 yrs. Now I am down to 67 after almost 4 months on Dukan. Long way ahead! but I am BORED> I miss my fruit and veggies and the occasional vodka tonic! My question is can I go off it for a few days and then go back without any serious repurcusions. Can I go to consolidation now and go onto cruise again after a break? I have a thyroid problem so losing weight is not easy. Many diets down– this worked. But……..HELP

    • Amber on August 11, 2014

      Hi Poonam

      I think moving to Consolidation for a few months might help. It will allow your body to adjust to your new lower weight and then you can start the diet again from Attack if you wish.

      Best wishes

      Amber:)

  • Jodie kelsbie on August 9, 2014

    Hi there ..
    Can I have water and fresh lemon in it in the morning ..
    also I’m a bit confused about the daily products I’m aloud, like what is the most
    Sugar, carbohydrates ,sodium that you are aloud per 100g
    Thank you
    Jodie

    • Amber on August 9, 2014

      Hi Jodie

      It depends how closely you want to stick to the rules as you can use lemon juice in cooking but shouldn’t drink it. Personally I didn’t worry about putting a slice of lemon in my water to give it a little flavour, I also have used cucumber.

      Dr Dukan doesn’t give the information you’ve requested.

      Kind regards

      Amber:)

  • Kay Tyler on July 24, 2014

    Hi amber, I’ve been off the diet as went away! Back on it now I can’t remember if I can have slim rice while on attack, also fat free cottage cheese as it has carbs in. Thank you
    Kay

    • Amber on July 25, 2014

      Hi Kay

      Slim Rice is fine, it is made from Konjac like Shirataki noodles. It is unlimited in all phases. Like all dairy, cottage cheese contains lactose which is a form of sugar and this is what provides the carb content so you don’t need to worry.

      Best wishes

      Amber:)

      • lorna on August 12, 2014

        Hi amber what is slim rice x

        • Amber on August 13, 2014

          Hi Lorna

          Slim rice is a product that is made from the same thing as Shirataki noodles but some of the “rices” have added ingredients that aren’t allowed. This one is OK http://www.miraclenoodle.com/p-3-miracle-rice.aspx.

          Kind regards

          Amber:)

  • Ray on July 10, 2014

    Hello 🙂 I am vegetarian (lacto-ovo) and have been enjoying oat bran galettes/cookies/muffins and many other recipes involving yoghurt etc on my protein days! Unfortunately I need to go on a gut detox which prevents me from having dairy for a while. Can you suggest any dairy-free alternatives to the delicious oat bran recipes that call for yoghurt etc? I can still have eggs and I am assuming I will be ok to replace cow milk with unsweetened nut milk? Many thanks 🙂

    • Amber on July 10, 2014

      Hi Ray

      Would you be able to use soy yogurt/milk as an alternative to dairy as almond milk isn’t the recommended replacement for those unable to tolerate dairy products.

      Best wishes

      Amber:)

      • Ray on July 15, 2014

        Thanks Amber! I’ve searched high and low for non-dairy yoghurt and all I can find is soy life which has sugar as the second ingredient being 11% and less than 1% fat. Is this suitable?! Also what is the problem with unsweetened almond milk coming in at 1.2% sugar and 0.1% fat? Many thanks for your help again 🙂

        • Amber on July 16, 2014

          Hi Ray

          This product is too high in carbs to be suitable. You are looking for something more like this product. http://www.alpro.com/uk/yoghurt-alternative. It is a little higher in fat but lower in carbs. You’ll find a little more information about almond milk in this post. http://thedukandietsite.com/1550/can-i-drink-almond-milk-on-the-dukan-diet/4

          Kind regards

          Amber:)

          • Ray on July 19, 2014

            Thanks for the info on the milk! So I can’t find a soy product like that in Australia.. Could you please let me know the amounts of sugars and fats I should be looking for (maximum for both)? Thank you 🙂

          • Amber on July 21, 2014

            Hi Ray

            I’m sorry but Dr Dukan doesn’t provide this sort of information.

            Kind regards

            Amber:)

          • Ray on July 22, 2014

            What does this mean?
            “Sorry this product doesn’t meet either the no added sugar rule or the up to 2% fat and up to 7% carbs rule so it isn’t suitable.”
            Please let me know if this rule still applies 🙂

          • Amber on July 23, 2014

            Hi Ray

            You can use either the no added sugars rule or the up to 2% fat and up to 7% carbs rule. http://thedukandietsite.com/5083/dukan-diet-update-to-what-yogurts-can-you-eat/

            The product concerned had added sugar and carbs of over 7% so didn’t meet either set of rules.

            Kind regards

            Amber:)

          • Ray on July 26, 2014

            Thanks Amber! That’s exactly the info I needed 🙂

  • Nathalie on June 7, 2014

    Hello Amber
    I am planning to Start with Dukan diet as of tomorrow. But i need to know something before. I was diagnosed the Insulin resistant patient. Is there any food allowed in Dukan but must not be taken in my case??

    • Amber on June 8, 2014

      Hi Nathalie

      Sorry but you need to direct this question to your doctor or dietitian.

      Best wishes

      Amber:)

  • Kelly on June 2, 2014

    Hi Amber,
    Can I eat fat free vanilla quark in the attack phase? It’s by the Lake District Dairy Company, and is fat free but it’s got sugar in.
    Thanks
    K

    • Amber on June 2, 2014

      Hi Kelly

      Sorry this product doesn’t meet either the no added sugar rule or the up to 2% fat and up to 7% carbs rule so it isn’t suitable.

      Kind regards

      Amber:)

  • Faye on May 19, 2014

    You are a Life Saver. I have been looking for this diet in the US and can’t seem to find the book for sale in USD. Now I have enough information to start NOW, instead of waiting for the book to get here! Thank you so much for running such an extensive website!

    • Amber on May 19, 2014

      Hi Faye

      You’re very welcome:)

      Best wishes

      Amber:)

    • lourdes on September 9, 2014

      you can buy the book on amazon.com

  • nikita on March 29, 2014

    Hi Amber,
    There is a miso soup that i am planning to buy online whose ingredients are Freeze-dried miso (whole soya beans, rice, sea salt) (89%), dried green onion, freeze-dried tofu (soya beans, kuzu, nigari {coagulant}) (4%)

    Should i buy it.

    • Amber on March 29, 2014

      Hi Nikita

      There are a couple of ingredients rice and kuzu which aren’t normal Dukan ingredients but as you are following the vegetarian version which includes more starchy foods it should be fine.

      Best wishes

      Amber:)

  • divya on February 21, 2014

    hi , i m a proper vegiterian N i evn dnt eat eggs can suggest me some recepies for all phases of dukan diet.
    Sorry for d trouble & pls do reply.

  • Virginia on February 5, 2014

    A tip for the galette
    We make it in a sandwich maker. $10 at most discount stores
    just spray w Pam 7 minutes

    • Amber on February 6, 2014

      Hi Virginia

      Thanks for sharing this great tip. Lots of people do struggle with making the galette.

      Best wishes

      Amber:)

  • saidie on January 12, 2014

    Hi I am from US and would like to know if there is a different name for zero fat quark or fromage frais as I have never heard of it.
    Thanks

  • chacha on January 5, 2014

    Can I take green coffee bean supplement during dukan diet stages? Whats the reaction and does adds up ? Thx

  • chacha on January 5, 2014

    Any tips so I can success I am 1.74 weight is 76.7 how many days I need to attack?

  • chacha on January 5, 2014

    Hi there tomorrow I have decided to start with Dukan after trying so much plans.

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