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.

 


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

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  • Holly on July 14, 2015

    My goal is to lose 15 pounds… how long will I need to be in the attack phase?

    • Amber on July 26, 2015

      Hi Holly

      A 3 day Attack Phase is the recommended length.

      Best wishes

      Amber:)

  • Jai on July 7, 2015

    Hi Amber,

    Your site is very good, thank you. I have a few questions.

    1 – I see that Lemon is allowed on the Attack phase are Lime’s also permitted?

    2 – How about hot sauce if there is no added sugar?

    3 – Are the amounts of oat bran for each day the maximum or minimum amount? I see some of the recipes listed have 2 of the oat bran pancakes which would be double the daily allowance of oat bran (1 1/2 Tbsp)

    Thank you

    • Amber on July 11, 2015

      Hi Jai

      Thanks:)
      1 – Limes are sweeter than lemons so stick with lemons.
      2 – That would depend on what the other ingredients are as there are 100’s of different types of hot sauce each with slightly different recipes. If you have a particular one in mind let me have details of the ingredients and I’ll check it out.
      3 – The daily amount of oat bran are exactly how much you should be eating each day. In Cruise the amount increases from 1.5 to 2 tablespoons so you sometimes have to make adjustment to recipes or eat them over more than one day.

      Best wishes

      Amber:)

      • Jai on July 12, 2015

        I usually use hot pepper type spices in my cooking (cayenne, chili, etc.) so I figured if they were allowed then a pure hot sauce should too. Here are the ingredients in Tabasco: TABASCO® brand Original Red Sauce
        Ingredients: distilled vinegar, red pepper, salt.
        Nutrition Facts
        Serving Size 1 tsp (5mL)
        Amount Per Serving
        Calories 0
        % Daily Value*
        Total Fat 0g 0%
        Trans Fat 0g
        Sodium 35mg 1%
        Total Carbohydrate 0g 0%
        Protein 0g
        *Percent Daily Values are based on a 2,000 calorie diet.

        One more question, On the attack or PP days can I technically have a parsley salad (parsley, garlic, onions, vinegar)? Or similar concoctions with the allowed spices and condiments.

        Thank you

        • Amber on July 26, 2015

          Hi Jai

          This sauce is fine to use.

          The parsley salad would be bending the rules. Using the parsley in this way it becomes a vegetable rather than a flavouring/condiment in a dish.

          Kind regards

          Amber:)

  • Chris on June 10, 2015

    can I eat beef jerky on the attack plan?

    • Amber on June 16, 2015

      Hi Chris

      Yes but you need to make sure that any flavorings used in the making of the jerky are Dukan compliant.

      Best wishes

      Amber:)

  • sajna on May 16, 2015

    Hi Amber,

    I am new to dukan diet.Could you pls help me with diet plan for attack phase?
    I need to reduce around 11 lbs in total.

    Thanks
    Sajna

    • Amber on May 17, 2015

      Hi Sajna

      I’m sorry but I am unable to provide that level of support as putting together diet plans is very time consuming.

      Kind regards

      Amber:)

  • Jenny on March 6, 2015

    Hi Amber,

    I have been on the Cruise Phase for a week and I am not loosing any weight…I haven’t lost that much weight even in the Attack phase(maybe about 1kg) but I just moved on to the next phase as recommended. I have not cheated and following the rule properly but since my weight doesn’t seem to go down, I am very depressed and feel like givine up. I weight a little more than three days ago. I am 0.5kg heavier than yesterday…

    • Amber on March 15, 2015

      Hi Jenny

      List all the food/drink that you had today and I’ll check it to see if I can see any problems. Are you suffering from any constipation or water retention as these are the 2 most common reasons for not losing weight when the diet is being followed correctly.

      Best wishes

      Amber:)

  • Lemon on February 10, 2015

    Hi there
    I dont have a lot of weight to lose, only around 8-10 pounds and have dieted a lot in the past. I am on Dukan so I can manage my weight forever instead of going back and forth on multiple diets. I am a committed exerciser and relatively healthy but feel my metabolism might be really slow because of the various diets.
    I am on day 3 of attack and havent lost a huge amount of weight and I have been following guidelines religiously. Could this be because I don’t have much to lose? Is this diet suited to those that don’t have much to lose? Should I stick with it and will see results, but very slowly until my metabolism improves?

    • Amber on February 11, 2015

      Hi Lemon

      Yo-yo dieters often do find that they lose weight at a slower rate but there is no reason why the Dukan Diet shouldn’t work for you. The Consolidation Phase is the most important phase of the Dukan Diet as this is the phase that teach you to eat in a way which maintains your weight. Sadly a large number of people successfully use the first and second phase to lose weight but then don’t follow Consolidation and this is why they then put weight on again.

      Best wishes

      Amber:)

  • Christine on January 30, 2015

    Hi Amber , after the attack phase I stay to cruise phase ?and the cruise phase I’m doing 1 day protei and 1 day protein with vegetables?? Until I reach my trey weight ?

    • Amber on January 31, 2015

      Hi Christine

      That is correct. After the Attack Phase you move to Cruise and you remain on this phase alternating between 1 day PP and 1 day PV until you reach your target weight.

      Best wishes

      Amber:)

  • Christine on January 29, 2015

    Hello Amber, I want to lose 57lb , how long I should do the attack phase ?

    • Amber on January 29, 2015

      Hi Christine

      I’d suggest a 7 day Attack Phase.

      Kind regards

      Amber:)

  • Angela on January 20, 2015

    Hello Amber,

    Would just be starting on the Attack phase with just proteins allowed, but am i allowed to drink Unsweetened Almond Milk? I am in the US so it would be brands like Blue Diamond or Silk Unsweetened almond milk. May i also eat the 1.5 tablespoon oat bran raw inside the almond milk similar to how one may eat cornflakes?

    Thank you so much!

    • Amber on January 21, 2015

      Hi Angela

      You are allowed a glass of unsweetened almond milk as a tolerated item in Cruise but it is not an authorised replacement for dairy milk. Oat bran is closer to oatmeal than cornflakes. Most people have raw oat bran with yogurt not milk.

      Best wishes

      Amber:)

      • Angela on January 22, 2015

        Thank you Amber, if this is the case, may i just consume the oat bran raw then? Would you mind recommending suitable yoghurt brands which are beneficial in the Attack phase? the yoghurt brands i know of merely seem to have a lot of added sugar and high fat content.

        thank you!

        • Amber on January 22, 2015

          Hi Angela

          I wouldn’t recommend eating it raw by itself but raw added to yogurt is fine. Here are some brands of yogurt that are low in fat and carbs. Dannon Light & Fit Greek Vanilla Nonfat Yogurt, Dannon Oikos Plain Greek Nonfat Yogurt, Chobani Greek Yogurt – Non-Fat Plain Blended, Fage Greek Yogurt – Total 0%, Kroger CARBmaster Vanilla Yogurt.

          Best wishes

          Amber:)

  • Kellen on January 16, 2015

    Can you use a soda stream drinks provided there sugar andccaffeine free?

  • Danielle on January 8, 2015

    Hi Amber,

    I would like to know if we are allowed to have low fat smoked meat ?
    Thank you

    • Amber on January 11, 2015

      Hi Danielle

      You can have any of the meats allowed smoked.

      Kind regards

      Amber:)

  • Shellbell on January 3, 2015

    Hi! Is vitamin c powder (non sugar) allowed on attack phase? I’m worried I’m not getting any during attack phase….

    • Amber on January 4, 2015

      Hi Shellbell

      Yes you are allowed to take vitamin/mineral supplements that don’t contain sugar or oil.

      Best wishes

      Amber:)

  • Carrie on December 30, 2014

    Hi! This is the second time I’ve started Dukan’s attack phase. I’ve lost no weight!! I even stayed on longer with lean proteins and no veggies. The same thing happens to me with Atkins which I need to stick to for 5-6 months before I lose weight. Then, it pours off.

    Due to a low back injury, I had to stop exercising the way I had. Needless to say, since August I’ve gained about 25 pounds. Especially in my low back, I feel every pound of it! I’m still working out my core but don’t feel I’m getting enough cardio. Meanwhile I’m on day eight of the attack phase and have a lost any weight. I don’t use a scale, but I know that I’ve lost inches with pounds depending upon the way my clothes fit.

    It’s frustrating to read all these posts and blogs where everybody’s dropping pounds. I’m a heavy water drinker and have stuck to this diet to the letter. Any suggestions?

    • Amber on December 31, 2014

      Hi Carrie

      The people who experience the best results are usually those who have not been following a diet and who increase their levels of activity. Your body is used to a higher level of activity so I’d suggest trying to find a way to boost your activity that doesn’t inflame your injury. I’d also recommend weighing yourself daily at the same time each morning as you drink a lot, fluid levels in your body will fluctuate altering how your clothes feel.

      I’d recommend starting Cruise as lengthening Attack can be counterproductive and end up slowing the metabolism.

      Kind regards

      Amber:)

  • 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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