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.

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

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  • Regina Waters on September 23, 2017

    Hi again Amber,
    I am on day 3 of the attack phase and have gained 1.5kg not lost. I am not sure what I am doing wrong. I am using the below link as a meal plan http://www.bodyandsoul.com.au/diet/diets/the-dukan-diet-meal-plan/news-story/b9b1ef0306bba3d7dcd7decd607e92f2. My only confession is I may have been overeating on the approved foods to compensate for some of the foods i had to cut out.

    • Amber on September 25, 2017

      Hi Regina

      As you have not been following the meal plan as explained this is probably the reason. However this is a fairly indulgent version not using the 1.5 daily serving of oat bran every day – ranging from no oat bran to 3 tablespoons in a day. It also uses tolerated items that are not added until the Cruise Phase such as cocoa powder and corn flour. Some of the dairy ingredients aren’t shown as being fat free. It doesn’t explain to fat all visible fat off the sirloin or to use mince beef with 5% fat content if possible. Smoked salmon is ok but as it can be high in fat I’d not recommend eating it 3 days out of 5. Any lettuce and salad would not be added until a PV day in Cruise.

      Try to put your own menu together using foods that you like.

      Best wishes

      Amber:)

  • Regina Waters on September 23, 2017

    Hi i was wondering if light jelly crystals was ok to use as a sweetner specifically sprinkled on fat free natural yoghurt. Package says 0.01g carbs and 0.0g per serve or 0.01g carbs and 0.0g per 100g during the attack phase?

    • Amber on September 23, 2017

      Hi Regina

      It is fine to use sugar free jelly to flavour yoghurt.

      Best wishes

      Amber:)

    • Regina Waters on September 23, 2017

      Thanks for the quick information 😀

  • Patti on July 14, 2017

    Hi Amber,
    My question is about the 7% carb rule, specifically with something the Oikos Triple Zero yogurt mentioned in an earlier post. The container says it’s 14 grams of carbs, which is 5% of the daily recommended allowance. How is that much more than the 7%? I must have missed some calculation…sorry for my ignorance as I’m just starting out.
    Thank you.

    • Amber on July 18, 2017

      Hi Patti

      The 7% refers to the fat content of the food not the percentage of the recommended daily allowance. A 150 g serving of Oikos Triple Zero vanilla has 14 g of carbs. Divide 150 into 100 and then times it by 14 and you get 9.33. So this yogurt has 9.33 % of carbs.

      Best wishes

      Amber:)

  • Carina on June 1, 2017

    Hi,
    Just on My First attack day – made these for the first time and added a some cinnamon and half a teaspoon of baking Cocoa.
    A Little unsure about the Cocoa though…
    I Hope it won’t hurt my Results…

    • Amber on June 3, 2017

      Hi Carina

      Cocoa isn’t added as a tolerated item until Cruise but 1/2 teaaspoon isn’t going to be a dietbreaker.

      Best wishes

      Amber:)

  • Robin on May 19, 2017

    where is the best place to find the oat bran? I am having trouble locating it.

    • Amber on May 19, 2017

      Hi Robin

      Walmart stock oatbran to sell online so I’d guess it is available in their stores. It is also available from Amazon.

      Best wishes

      Amber:)

    • Deborah on September 14, 2017

      Our HEB stores in Texas have a whole food section where you fill a bag with as much oatbran as you want. Same with Whole Foods and Sprouts.

      • Amber on September 16, 2017

        Great tip!

        Thanks Deborah!

        A:)

  • Rubina bhatti on March 9, 2017

    Hello Amber,
    Now i am doing 2 fase . One Day protien and the other Day with vegetables and protien. If i eat porridge with 11/2 tbl spoon oatbran, Can i take a pancake in snacks the same Day. Or only 1 1/2 spoon par Day. Shall i Continue with fase 2 indtil i reach my goal.

    • Rubina bhatti on March 9, 2017

      In Cruise phase is it One Day protien vege and One Day only vege. Am i Right ?

      • Amber on March 10, 2017

        Hi Rubina

        Cruise is one day Pure Protein like the Attack Phase and ONe day Protein and Vegetables.

        Best wishes

        Amber:)

        • Emmam on April 29, 2017

          Hello, can you have vanilla quark? I’ve just eaten a 250g tub with the no added sugar cocoa powder and I feel like I’ve been really bad!

          Thanks

          • Amber on April 30, 2017

            Hi Emmam

            If the Quark meets the less than 2% fat and less than 7% carbs it is ok.

            Best wishes

            Amber:)

    • Amber on March 10, 2017

      Hi Rubina

      You must restrict your total intake of oat bran from all foods to 2 tablespoons in Cruise.

      Best wishes

      Amber:)

  • Rubina bhatti on March 8, 2017

    Hi , i am trying this diet for 4 weeks but not so good result. My age is 54. I am again on attack phase after 2 weeks of using 2 fase. Its my 3rd Day to attack fase again. Am i doing something wrong. Or i am eating not enough protien.

    • Amber on March 8, 2017

      Hi Rubina

      You do not repeat the Attack Phase – it is done only once at the beginning. If you have not done your research about the Dukan throughly you might be doing the diet incorrectly. Certainly protein is the key to success of the Dukan.

      Kind regards

      Amber:)

  • Alie on March 6, 2017

    Just started phone 1. Was wondering if the fat free vanilla yogurt was ok to eat. I know I can go plan… just wasn’t sure about the vanilla one.. having options is good

    • Amber on March 6, 2017

      Hi Alie

      The Fat Free Vanilla yogurts are usually too high in carbs due to the forms of sugar they contain.

      Kind regards

      Amber:)

  • Brian on March 2, 2017

    Is there any reason not to supplement with Konsyl in addition to the Oat Bran?

    I am starting this diet, but I am thinking of adding Konsyl (Psyllium Husk) as well. Isn’t 1.5 Tbsp of Oat bran only 3 grams of fiber? That seems very unhealthy. 25 grams are recommended. I often take 1 Tbsp of Konsyl mixed with a couple cups of water which has 60 calories (15 grams of carbs) and 15 grams of fiber. Why would Dr. Dukan recommend such a tiny amount of fiber when it has such as minor amount of impact on blood sugar/caloric absorbancy?

    • Amber on March 2, 2017

      Hi Brian

      The Dukan isn’t a high fibre diet. You can add psyllium as capsules but not in a drink as it contains maltodextrim. The oat bran is a late addition to the diet and was added by Dr Dukan because of the health benefits of eating oat bran.

      Best wishes

      Amber:)

  • Megan on February 7, 2017

    I opted to use Oiko’s Triple Zero vanilla in my Galette, it is already sweetened, no sugar, no carbs, and lots of protein and fiber. I also add a tiny bit of cinnamon.

    • Amber on February 8, 2017

      Hi Megan

      Oiken Triple Zero may be zero fat but it isn’t zero carbs. Zero sugar doesn’t mean zero all types of sugar. This product has 14 g of carbs per 250 g serving – well above the 7% upper limit.

      Amber:)

      • Pat on May 3, 2017

        Help! I’m confused because I read somewhere that Oikos Triple Zero Vanilla is okay. It says 20 carbs but also 7% carbs on the label.

        • Amber on May 4, 2017

          Hi Pat

          You need to work out the carbs % for yourself as the one shown on the pack is for the % of Recommended Daily Amount/Intake. a 150 g serving has 14 g of carbs working out to 9.33% well above the 7% allowed.

          Best wishes

          Amber:)

  • Jannine on January 23, 2017

    Can I make oat bran bread like porridge bread? Oats egg and bread soda then bake? Has anyone tried this?

    • Amber on January 23, 2017

      Hi Jannine

      I’ve not made the bread but the ingredients are ok to use.

      Best wishes

      Amber:)

  • lori nap on January 13, 2017

    Hi I use whole milk in my coffee. 1 tbsp per day. is that okay?

    • Amber on January 13, 2017

      Hi Lori

      Semi skimmed or skimmed milk would be better but one tablespoon a day won’t make a huge difference.

      Best wishes

      Amber:)

  • judith moran on January 9, 2017

    Hi i live in turkey and every one is talking about this diet only problem ı have is everything is in turkish and im english.can you e mail me a step by step eating plan please

    • Amber on January 10, 2017

      Hi Judith

      I am sorry I don’t have time to provide this detailed level of support.

      Kind regards

      Amber:)

    • Cristina on March 8, 2017

      Hi Judith,
      You could find on Internet or is an app from UK and have step by step everything. And recipes.

    • Hiba on July 19, 2017

      The diet is about 4 phases to follow:
      Phase1:(attack) u hust eat pure protein as meat, chicken, fish, yogurt, eggs, milk, fat free cheese, 1.5 tbsp oat bran , water
      Phase2:(cruise) u eat one day pure protein. One day protein and vegetable, 2 tbdp oat bran, water
      Phase3:(solidation) 6 days protein and vegetables followed by one day pure protein, 2.5 tbdp oat bran, water, one serving fruit per day, one serving starchy food per week, one celebration day
      Phase4:protein and vegetables every day, 2 serving fruit per day, one serving starchy per day, if u eat something fatty or against diet u can make one pure protein day after it, 3 btsp oat bran, water , one or two servings of lentis or beans oer week

  • Elaine on October 8, 2016

    Please can you let me know if I CAN HAVE SEMI SKIMMED MILK AND SWEETNER IN MY TEA?

    • Amber on October 16, 2016

      Yes and yes!

      Amber:)

  • Shane on October 4, 2016

    Hi, I just found this site. What types of “seasoning” or “sweetener” can be used? Because just reading it sounds like it will taste like a communion wafer.

    • Amber on October 16, 2016

      Hi Shane

      You can add any zero calorie sweetener or have any herbs or spices. Most people would have the galette with yogurt/cottage cheese/scrambled eggs.

      Thanks

      Amber:)

    • Jessica miedema on November 5, 2016

      I have made one every mornig for 30 weeks and i love them. I put two cloves of garlic and a slice of lowfat ham sliced up. I usually add a diced mushroom too ( though strictly not allowed on PP days). this is so tasty and keeps me going well past midday. no hunger pangs, at all, ever! I lost 25kg 51pd in 4 months.

  • Et on February 17, 2016

    Can I use any honey in these?
    What can I put on them?

    • Amber on February 17, 2016

      Hi Et

      Sorry no sugars of any type are permitted. A few of examples of toppings would be yoghurt, scrambled eggs and ham, cottage cheese and chives or anything else from allowed foods.

      Best wishes

      Amber:)

      • Jessica on October 8, 2016

        Can you use sugar free syrup as a topping?

        • Amber on October 16, 2016

          Hi Jessica

          You can use the zero calorie ones.

          Thanks

          Amber:)

      • Sara on December 28, 2016

        I recommend plain yogurt with a drop or two of stevia and cinnamon mixed in

        • Amber on December 29, 2016

          I like a little cinnamon on my oat bran porridge too:)

          Amber:)

  • eugene on October 1, 2015

    hi amber

    i was wondering if there was any substitute for the dairy products in the galettes as I am lactose intolerant
    thanks

    • Amber on October 3, 2015

      Hi Eugene

      You could try soy yogurt but you will need less as it has a higher water content.

      Best wishes

      Amber:)

  • serena on August 27, 2015

    Hi amber

    I started the dukan attack phase but i have a question can i have for breakfast a protein bread or i am not.allowed to eat bread ?

    • Amber on August 28, 2015

      Hi Serena

      Sorry no protein bread is allowed on the Dukan.

      Kind regards

      Amber:)

  • Natie on August 8, 2015

    Hi Amber,

    Can fat free cream cheese or fat free sugar free yogurt be used instead of the 1 1/2 tablespoons of zero fat quark or fromage frais? Same amount?

    Thanks,
    Natie

    • Amber on August 10, 2015

      Hi Natie

      Cream cheese may be a little drier and yogurt more runny so you’d need to experiment until you got the right consistency. Possibly a little cream cheese and yogurt might be the way to go.

      Best wishes

      Amber:)

      • Jessica miedema on November 5, 2016

        I have used no sugar probiotic Greek yogurt which made a firm consistency. Plus I have not been sick at all for the whole time I have been on the diet eating mt gallette. all through winter

  • Al on July 22, 2015

    Hi,

    I would like to start the diet tomorrow but i have a few questions please.
    – Can I drink coffee?
    -What if I just use chicken, fish, cottage cheese and yogurt and water throughout the attack phase which i plan on doing it for 6 days?
    Thank you

    • Amber on July 26, 2015

      Hi Al

      Yes you can have coffee.

      If you want to eat just these foods for a short period it will be OK but it is advisable to eat as widely as you can from the list of allowed foods.

      Kind regards

      Amber:)

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