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.

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

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  • Tasos on March 31, 2013

    Hello, i am going to start Dukan Diet, but i don’t know what food is necessery to eat. I am going school and at 10 o’clock, i usually eat something , now? What i am suposed to eat?

    • Amber on April 1, 2013

      Hi Tasos

      Dr Dukan didn’t design the Dukan Diet for children to follow. It is too restrictive to be used when your body is still growing and developing. You can follow an adapted less stringent version of the diet. If you let me know how old you are I’ll let you know how to adapt the diet but you will need to research to find out about the foods that you are able to eat.

      Kind regards

      Amber:)

  • Kim on March 28, 2013

    The first time I tried the Dukan Diet I lost 25 pounds and was about 6-7 pounds away from my goal weight and still in phase 2. I made mistakes with thinking certain foods were allowed. The weight slowly came back on. I tried the diet 2 more times before the weight went back on..no success. I have now waited 2 months to try again. Today is my 2nd day and no changes. I joined a gym..tonight 3rd night. Will I have the same results as I did the first time?

    • Amber on March 28, 2013

      Hi Kim

      You will be able to lose weight using the Dukan Diet but you are unlikely to lose weight at exactly the same rate of weight loss as the first time. There are so many variables which cause our weight to go up and down.

      Do you know why you were unsuccessful in losing weight with the Dukan Diet on attempts 2 and 3 as knowing why will help stop you making the same mistakes.

      It is good that you’ve joined a gym and if you are replacing body fat with muscle you may not lose weight as quickly but should see the difference using a tape measure. This is because muscle is more dense than fat so a pound of muscle takes up less space than a pound of fat.

      Stay strong

      Best wishes

      Amber:)

  • Sandy on March 11, 2013

    Hi,

    I have done Dukan diet & I was quite successful, I lost around 9 kg in almost three months & I was feeling great. Unfortunately I could not maintain the weight loss & now my weight is back to 80 kg…
    Can I start over again? will the diet have the same effect as before?
    One more question: is cottage & Anari cheeses allowed during the Attack phase?

    Thanks,

    • Amber on March 11, 2013

      Hi Sandy

      You can start the diet again but you can’t guarantee the same results. Sometimes when you lose weight and then put it back on you replace lost muscle with fat and this means that you will burn slightly fewer calories. Getting older, the menopause, are also factors and just starting your diet at a different time in your monthly hormone cycle can reduce the impact of the Attack phase.

      I don’t know anything about Anari cheese other than what I found on Wikipedia which told me that it was a full fat cheese from Cyprus. It advises that 100 g of commercially produced fresh anari has a typical composition of:
      Fat 15g
      Carbohydrates 2g
      Proteins 11g
      Energy 195kcal
      Cholesterol 80 mg

      Based on this information I’d say it wasn’t suitable but you may be able to get a fat free or up to 2% fat content version and this is what you are looking for in a cottage cheese.

      Kind regards

      Amber:)

  • Lubna on March 5, 2013

    Hi ,

    I completed my 4 days attack phase.

    Hell constipated that i can not not sit as it hurts so much.

    (PS i have never been constipated in my life)

    and there is no weight loss on machine.

    Initially i was very worried coz i thought i got posinous as i ate 3 meals of oven baked white fish in these 4 days…( I thought its mercury) but then i realized its constipation.

    I religiously believe in dukan diet still even if there is no visble effect on me and i ended up in pain 🙁

    I started crise phase today wd lots of lettuce ..a breakfast of 3 tbsp oat bran mixed with 1 tbsp of wheat bran for constipation.

    Should i still continue. ??????????

    help

    • Amber on March 5, 2013

      Hi Lubna

      The effects of the constipation that you are suffering are more severe that most people experience, if the addition of vegetables today doesn’t put things right I would recommend that you visit your doctor or pharmacist for some laxatives.

      If you really want to continue with the Dukan Diet I would suggest that you stay on PV days until your body is back to its regular habits and then try adding in a PP day and see what happens. If you continue to find yourself suffering from constipation I think you may have to accept that the Dukan Diet doesn’t suit you and look for an alternative diet.

      Take care

      Amber:)

  • Esther on March 4, 2013

    Hi
    I would like to start the Dukan diet.
    I have one big problem … “I love coffee”… is it possible to have decafe coffee/tea during the attack phase?

    regards
    Esther

    • Amber on March 4, 2013

      Hi Esther

      No problem you can have tea or coffee in any phase of the Dukan Diet but you should use skim milk and artificial sweeteners.

      Best wishes

      Amber:)

  • Diane on February 12, 2013

    Can you have Cool Whip (sugar free) in the attack phase. It contains 12 carbs in 1/2 cup and 0 g of sugar.

    • Amber on February 12, 2013

      Hi Diane

      This product isn’t suitable as it is one third carbs – a 9g serving contains 3 g of carbs – It is made from WATER, CORN SYRUP*, HYDROGENATED VEGETABLE OIL (COCONUT AND PALM KERNEL OILS), LESS THAN TWO PERCENT OF SODIUM CASEINATE (FROM MILK), NATURAL AND ARTIFICIAL FLAVOR, MODIFIED FOOD STARCH, XANTHAN AND GUAR GUMS, POLYSORBATE 60, SORBITAN MONOSTEARATE, SODIUM POLYPHOSPHATES, ACESULFAME POTASSIUM AND ASPARTAME** (SWEETENERS), BETA CAROTENE (COLOR). CONTAINS: MILK. *ADDS A TRIVIAL AMOUNT OF SUGAR. **PHENYLKETONURICS: CONTAINS PHENYLALANINE.

      Corn syrup may not contain table sugar but it does contain a lot of other sugar. http://nutritiondata.self.com/facts/sweets/5599/2

      Best wishes

      Amber:)

  • bon on February 3, 2013

    What if I am on crutches and cannot exercise much? I can do some weight lifts with my arms, but little else. I am likely to be in this condition for several more months. Will I still lose on the dukan attack and cruise phases?

    • Amber on February 3, 2013

      Hi bon

      Not exercising may slow your weight loss but following the diet should still produce a weight loss. Try to be as active as you can in any way you can until you are back on your feet fully.

      Best wishes

      Amber:)

  • Diana on December 28, 2012

    HI Amber,
    Although on the Dukan website it says a 2 day attack phase is enough for my weight loss, i decided to do a third day of attack. I think my body became resistant as i gained 1 pound on the third day. Will i make it up in the cruise? i hate the idea that i am “resistant” to weight loss.
    One more question, can i take my oatmeal any time of the day or is it preferably in the morning?
    Thanks.

    • Amber on December 31, 2012

      Hi Diana

      If you were following the Dukan Diet correctly the weight gain is most likely due either water retention or constipation or possibly both rather than resistance. If you stay patient and stick to the diet properly you will lose those extra pounds.

      Oatmeal and oat bran are not the same thing but you can eat your serving of oat bran at anytime of the day.

      Best wishes

      Amber:)

  • Nefeli on November 6, 2012

    Hi 😉

    I am in the attack phase and i accidentally had a sip from my colleague’s coffee that had sugar in it. Should i do one more protein day and walk more?does this tiny little amount of sugar make an impact on the diet??

    Thanxxxx

    Nef

    • Amber on November 8, 2012

      Hi Nef

      One small sip of coffee with a little sugar in won’t have done any damage so forget it ever happened. You don’t need to do anything extra.

      Best wishes

      Amber:)

  • ayesha nasir on October 14, 2012

    l am on 3 day of attack phase.i lost only 1 pound.will this diet work on me.

    • Amber on October 14, 2012

      Hi Ayesha

      Don’t give up just yet as there can be lots of reasons why you haven’t lost weight as expected. Have a look at the information in this post and see if this will help.

      Kind regards

      Amber:)

  • Ayesha on October 9, 2012

    Is the Dukan Diet App available in Samsung AppStores, because I have Samsung TAB 2, 10.1 but can not seem to find Dukan diet.

    • Amber on October 9, 2012

      Hi Ayesha

      I’m afraid I don’t have any information about phone apps.

      Best wishes

      Amber:)

  • Ayesha on October 9, 2012

    Is there any free Dukan diet which I could follow with my phases included or do I need to purchase ??

    • Amber on October 9, 2012

      Hi Ayesha

      I’m not sure what your question is. What is it that you are looking for?

      Kind regards

      Amber:)

  • Niv on October 7, 2012

    Just want to ask if Shirataki noodles are allowed to during the attack phase?

    Thanks N.

    • Amber on October 7, 2012

      Hi Niv

      Good news! Shirataki noodles are unlimited in all phases of the Dukan Diet.

      Cheers

      Amber:)

  • sandra on October 1, 2012

    I only had 7 pound to lose and i lost it on the attack phase do you know how long I stay on the cruise phase for. I have been at my goal weight now for four days
    I also have no cholesterol and have eaten minimum two eggs a day for years can I continue to do this
    thanks

    • Amber on October 1, 2012

      Hi Sandra

      You are in a very unusual situation as you don’t really need to follow the Cruise Phase. However I would suggest you follow it for two weeks and then start your consolidation period.

      If you’ve eaten 2 eggs for years without any ill effect and your doctor has no objection I see no reason for you not to continue. Eggs are an inexpensive nutritious food that are low in calories.

      Best wishes

      Amber:)

  • Brooke on September 18, 2012

    Hey I was wondering whether you are allowed to eat marinated meat in the first phase of the diet?

    • Amber on September 18, 2012

      Hi Brooke

      It will depend on the ingredients in the marinade.

      Best wishes

      Amber:)

  • dpa on May 21, 2012

    are we allowed cherry tomatoes in attak phase?

  • Sam on May 10, 2012

    Is wheat bran allowed during attack? I was thinking of baking some dukan bread but all recipes include wheat bran even though they claim it’s an ‘attack’ friendly recipe.

    • Amber on May 10, 2012

      Hi Sam

      You are allowed one tablespoon of wheat bran every day on all phases of the Dukan Diet.

      Best wishes

      Amber:)

  • Rafiyelle on May 4, 2012

    hi there, I have been on the diet for 3 days and though my clothes register a bit of difference, I’m the same weight as when I began…what do i do?

  • Shell on February 21, 2012

    Is it ok to take metamucil while on the attack phase?

    • Amber on February 21, 2012

      Hi Shell

      I’m sorry but Dr Dukan doesn’t allow the use of metamucil.

      Best wishes

      Amber:)

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