Dukan Diet Phase 1: 15 Key Points of Dukan Diet Attack Phase

Although I have written quite a few posts already about the Attack Phase I wanted to write one which summarized the key points of the first phase of the Dukan Diet in a format that will be easy to read and understand.

 

15 Key Points of the Dukan Diet Attack Phase 

  1. Oat Bran – Eat 1 to 1.5 tablespoons of oat bran each day, preferably in one serving.
  2. Water – Drink a minimum of 1.5 liters/litres of water daily
  3. Exercise – Walk briskly or exercise for at least 20 minutes a day.
  4. Fat Free Dairy Products – Try to have less than 1 kg of fat free dairy products or 700g if using soy/soya “dairy” products.
  5. Permitted Proteins – Eat as widely as you can from the permitted list of 72 protein foods .
  6. Additional Extras – Make full use of the additional items which are allowed.
  7. Nothing Else – Do not eat anything which is  not listed as a permitted protein or an allowed additional item
  8. Sodium – Try to keep your salt intake down to prevent water retention.
  9. Wheat Bran – Use the optional 1 tablespoon of wheat bran allowed each day to help avoid constipation.
  10. Meals – Eat three meals a day plus a mid morning and mid afternoon snack.
  11. No Missing Out Meals –  Do not be tempted to skip meals.
  12. No Added Sugars or Starches – Ensure that the food that you are eating has no hidden sugars or starches
  13. Weigh In – Weigh yourself once a day first thing in the morning before breakfast but after going to the bathroom
  14. Vitamins – Take a daily general purpose multi-vitamin tablet
  15. No Extension – Do not be tempted to extend the Attack Phase beyond the recommended number of days.

 


87 Responses to “Dukan Diet Phase 1: 15 Key Points of Dukan Diet Attack Phase”

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  • Amy Mills on October 27, 2014

    What is the vegetarian version of the Dukan? I don’t see much about it in the book but my book may be older. Thanks!

  • David G on October 12, 2014

    Hi, Amber! Have been collecting information regarding the Dukan Diet, including the book and some related books regarding carbs, sugar, protein, fats, exercise, etc. Hope to start next week as I procure the foods for seven (+) days on the attack diet. I want to lose 50lbs from a 225lb, 5’9″ body. Mostly belly/abdomen fat.

    My big question is for the Attack phase is about the dairy foods. The ones that I will use are non-fat milk, non-fat Greek yogurt, non-fat cottage cheese, non-fat sour cream and non-fat cream cheese. I eat these anyway but have questions regarding the sugar content in these products:

    * 12 grams of sugar in one cup of non-fat milk
    * 3 grams – one cup of non-fat cottage cheese
    * 0 grams – one ounce of non-fat sour cream
    * 9+ grams – one cup of non-fat yogurt
    * 0 grams – one ounce of non-fat cream cheese

    Above are the Attack phase dairy foods that I will eat. The book says to eat all I want, any time I want. Why is it OK to consume non-fat mild and non-fat yogurt with their large amounts of sugar content???

    Can I really eat as much as I want? I have seen material stating it is OK to eat 1kg or 2kg of dairy each day. What is a “kilo gram” of milk?

    Thanks for your response. David G

    • Amber on October 13, 2014

      Hi David

      The Dukan Diet doesn’t work on counting calories or the amounts of protein, carbs or fat consumed. Some of the foods that are freely allowed will slow weight loss if eaten in large quantities. The dairy foods are one of the areas where many people have a tendency to over indulge and this is why the paid coached version suggests to limit dairy food to a maximum of 1 kg per day. For conversion purposes 1 ml is taken as being equivalent to 1 g so a kilo gram of milk would be 1000ml or 1 litre.

      Kind regards

      Amber:)

  • Alex on June 20, 2014

    Hi,

    I’m just wondering if you can eat protein bars during any phase of the diet? Here is an example of one:

    Calories: 100 per 30g
    Fat: 3g per 30g
    Carbs: 1.9 per 30g
    Protein: 8.8g per 30g

    I’m coming off a plant based diet – a lot of fruit and vegetables and green smoothies.
    My current vegetarian/vegan diet isn’t for for ethical reasons though – just slowly happened after being on a low carb diet (which I should have stayed on!)

    I can eat animal products but I’m worried about getting that much meat down without feeling a bit sick.

    I currently eat a lot of protein bars/shakes (low carb, fat and sugar) so am hoping this rule of not eating powder proteins can be broken if smart about it…

    I actually lost a lot of weight (15 kilos) with my own adaption to this diet – used the powder proteins.

    I maintained for so long (a whole year) but the past few months have seen me pack on the kilos (slowly added too many fruits back into my diet, sports injuries, new job working at a desk all day, stress, depression, PCOS, etc – all excuses that I am cursing myself for making!)

    So I want to try again as this whole raw food thing obviously isn’t working for me – but am not sure if I should risk the powders…

    Thanks in advance! :)

    • Amber on June 20, 2014

      Hi Alex

      Protein bars and protein shakes aren’t a part of the Dukan Diet but if you want to include them in your own low carb/high protein weight loss program that is your choice. As you say you did it before and it worked.

      My advice would be to try to move back to a more normal way of eating which doesn’t rely on artificial protein bars and powders. If you think you would struggle to eat meat you might want to try the vegetarian version of the Dukan.

      Kind regards

      Amber:)

  • Madhu on February 22, 2014

    Hi
    M on attack phase of dukan diet. I just lost 1.6kg in 5day. Morning I have yoghurt and 1.5 spoon of oat bran plus a cup of tea for lunch chicken/salmons/prawns or omelette with cottage cheese with 1yoghurt and jelly dinner either of one from lunch and 6 glass of water.why m not loosing enough weight.

    • Amber on February 22, 2014

      Hi Madhu

      As you are following the Dukan Diet as you should, the most common reason for slower than expected weight loss is constipation followed very closely by water retention. Do you think you are suffering from either?

      Best wishes

      Amber:)

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