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.

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

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  • Tabitha on February 20, 2014

    Can I make homemade burgers with extra lean ground beef? On the attack phase

    • Amber on February 20, 2014

      Hi Tabitha

      Yes you can. You can use a little onion, with egg to bind and if you’ve not used all of your daily oat bran you could add some of this to the mix.

      Best wishes

      Amber:)

  • feda on February 11, 2014

    Hi Amber:) I am glad that I found your website my question is on the Attack Phase am i allow to eat OATMEAL CRISP ALMOND CEREAL with %2 skim milk thanks

    • Amber on February 11, 2014

      Hi Feda

      I’m sorry this food isn’t suitable as it contains a lot of sugar and other ingredients that are not permitted.

      Kind regards

      Amber:)

  • carlos on January 7, 2014

    Is oat bran supposed to have one gram of sugar? I’m trying to make sure about the right one, the one I bought says all natural oat bran

  • Patsy on January 7, 2014

    Hi

    I live in Africa and cannot find oat brand what can I do please

    I am starting the attack phase and would like to loose between 10 and 20 pounds

    why between you may ask because it will depend how I feel with ten if it is not good I will continue

    I am 46 years old and have been putting on a little weight every year since the beginning of my 40s my motabolisme does not react like when I was younger LOL

    Have a great day

    • Amber on January 7, 2014

      Hi Patsy

      Oat bran is not a necessity as the Dukan Diet didn’t include this food for many years but it will reduce the variety of dishes/foods you will be able to enjoy.

      It isn’t called Middle Age spread for nothing!

      Best wishes

      Amber:)

  • randie on November 22, 2013

    How long should I be on the cruise phase? I have about 60 lbs to loose.

    • Amber on November 24, 2013

      Hi Randie

      I’d suggest an Attack Phase of between 5 to 7 days. After this in Cruise you can expect to average a weekly rate of weight loss of between 1 to 2 pounds. You stay on Cruise until you reach your target weight how many weeks this takes will vary.

      Kind regards

      Amber:)

  • Mehwish on November 22, 2013

    Hi,
    Can we use white oats instead of oats bran ??
    Thnks.

    • Amber on November 22, 2013

      Hi Mehwish

      I’m sorry but there is no allowed substitute for oat bran. It is oat bran or nothing.

      Kind regards

      Amber:)

  • Gino on November 21, 2013

    I can only compliment the Dukan Diet.

    Luckily I’m a protein lover (call me a carnivore), therefore taking up the challenge was quite easy. My aim is to lose 20kg’s (44lbs). I started 3 weeks ago and made my own rules, as I went along and it’s working for me. From the word “go” I decided that attack phase for me will be 14 days and after 14 days I extended it by another 7 days, which I felt comfortable with. I’ve now gone over to cruise phase and will be interested at the outcome after incorporating certain veggies.

    So far I’ve lost 2.2kg’s in week 1, 1.8kg’s in week 2 and 0.9kg’s in week 3 (combined 4.9kg’s or 10.8lbs after 21 days). Personally I believe that one should weigh oneself once a week only and not every day (example: every Monday at 6 am). Your body might not lose weight equally every day and this could make one despondent and further most bathroom scales aren’t 100% accurate.

    My aim is to be at target weight in under 4 months.

    Regards
    Gino

    • Amber on November 21, 2013

      Hi Gino

      I’m glad that you are finding the Dukan Diet so easy and enjoyable to follow. The Attack Phase isn’t intend to be followed for 21 days and this is possibly the reason for your weight loss tailing off over towards the end of the three weeks. Losing just 0.9kg on a week of following the Attack Phase is a lot less than would normally be expected.

      If you’re happy weighing just once a week that is fine but many people find daily weigh in helps them stay focused.

      Good luck.

      Amber:)

  • Gretha on November 19, 2013

    I have been on dr Rami Cohen’s diet for four months now and have lost 40kg. I wanted some variation and started Dukan yesterday. How much weight can I loose on my ten day attack phase? After my 10 day attack phase, I will go on the cruise for 10 days. Can I then do the attack phase again for 10 days. I still need to lose 35kg.

    • Amber on November 19, 2013

      Hi Gretha

      As you’ve already been following a diet for 4 months I’d recommend checking with you own doctor to make sure that they are happy for you to follow the Attack Phase of the Dukan Diet. The Attack phase is very restrictive nutritionally and as you’ve been on a restricted diet for a number of months I do have a few concerns. As you’ve already been on a diet the weight loss that could be expected from the Attack Phase is much less than for someone starting to diet and I would expect it to be around 1.5 to 2 kg for 10 days. The Attack Phase is only carried out once because it is so restrictive.

      Kind regards

      Amber:)

  • Amanda on November 12, 2013

    I am going to start the Dukan Diet but I have celiac disease and can’t eat oat/wheat bran? any suggestions?

    • Amber on November 12, 2013

      Hi Amanda

      There is no official replacement for the oat bran but I do know that many followers of the Dukan add psyllium to provide additional fiber. Also I know that some celiacs are able to tolerate gluten free oat bran which is available.

      Kind regards

      Amber:)

  • Siewhan Chen on October 11, 2013

    Can I take steam chick peas as snack during cruise and consolidate phase

    • Amber on October 11, 2013

      Hi Siewhan Chen

      Whether you can eat chickpeas depends on which version of the Dukan Diet you are following. If it is the standard Dukan Diet the answer is no but if it is the vegetarian version you can have chickpeas.

      Kind regards

      Amber:)

  • tui on October 10, 2013

    Hi Amber
    I am on the Attrack Phase, can i have the oat bran with low fat milk at night. Cuz, i always forgot to ve it during the day.
    best regards,

    • Amber on October 10, 2013

      Hi Tui

      You can have it any time of day you like:)

      Best wishes

      Amber:)

  • jass on October 9, 2013

    hi Amber
    i am so happy i lose in 7 days two kg.after three days i am going to next phase.i need some information before i was pure veg now i am eating eggs only when i feel hungry and yougert.but pls tell me where i can buy noodles what is its ingredents.and from where i can buy quarn.in next phase is i am allowed to eat lentins ,chick peas and brown rice.please let me know.thanks.

    • Amber on October 10, 2013

      Hi Jass

      Congratulations!

      You’ll find a little more information about the vegetarian version of the diet in this post http://thedukandietsite.com/3972/dukan-diet-news-dukan-diet-updated-for-vegetarians/ but you can add in the foods you listed.

      Quorn™ products are currently available in the UK, USA, Ireland, Sweden, Denmark, Norway, Finland, Germany, Switzerland, Belgium, The Netherlands, New Zealand and Australia. They can be purchased in larger supermarkets and health food stores.

      The Shirataki noodles are made from konjac and can be brought online, in health food stores or Japanese/Chinese Speciality food stores.

      Kind regards

      Amber:)

  • jass on September 26, 2013

    Hi Amber
    I hope u r right.
    i will be so thankful to if u will be provide information about these spice that can i mix in food or not.these r black cardamom,black pr,cinonamon,cloves,
    coriander seeds,cumin seeds,fenugreek leaf,dried ginger,
    turmeric,red chilli,green chilli,mint leaves,white cardamom
    and mint leafs and food colour,
    thanks a lot .

    • Amber on September 28, 2013

      Hi Jass

      All those spices listed are fine to use.

      Best wishes

      Amber:)

  • Rash on September 25, 2013

    Hi Amber , is taking Almonds or any nuts as part of your snack on phase one allowed? Thank you kindly

    • Amber on September 28, 2013

      Hi RAsh

      I’m afraid that no nuts are allowed on the weight loss phases of the Dukan Diet.

      Best wishes

      Amber:)

  • RASH on September 24, 2013

    Hi Amber i was wondering if honey is allowed in phase one ?

  • fizza on September 16, 2013

    Hi,

    . First of all thanku so much for ur info it is v helpful,,,im on the 2nd Day of Cruise phase i wana know can i take Just one regular meal once only on m’y Birthday which is tomorrow.

    Thanks in anticipation

    • Amber on September 16, 2013

      Hi fizza

      My advice is different than what Dr Dukan would recommend. I’ve always personally taken a more flexible approach as I believe you have to fit the Dukan Diet around your life as I believe in doing this you are more likely to stick to the diet. So I’d say yes but Dr Dukan would say no!

      Have a great birthday tomorrow!

      Best wishes

      Amber:)

  • jass on September 14, 2013

    hi Amber.I hope u are right. I want to start diet again.i want to know that can i use spice mix with little portion of dried mangoes.And i am in habit to drink a lot of milk.can i drink skkimed milk.And one of friend she is veg she can start dukan diet or not.

    • Amber on September 15, 2013

      Hi Jass

      I’m fine thanks. Dried mangoes aren’t allowed so you need to find a different spice mix. You can drink skimmed milk but having too much dairy protein can slow down your weight loss. This is why the coached version has a 1 kg per day daily limit.

      The Dukan Diet does have a vegetarian version so you friend would be able to use the Dukan Diet.

      Best wishes

      Amber:)

  • ash on September 9, 2013

    hi amber,
    can i have semi skimmed milk in attack phase ??

    ash

    • Amber on September 9, 2013

      Hi Ash

      You can use semi skimmed milk in the Attack Phase (and other phases) but skimmed milk is better.

      Kind regards

      Amber:)

  • jass on August 12, 2013

    hi my name is jass.my weight is 80kg but iwant to lose i follow attack phase.but i did nt lose let me know how to lose.and what to do.

    • Amber on August 13, 2013

      Hi Jass

      I can’t tell from the information provided why you didn’t lose weight. It may be that you haven’t been using the right foods if you give a list of the food and drink were eating and drinking in a typical day I’ll check it over to see if I can see anything that looks to be wrong.

      Kind regards

      Amber:)

  • Edie on May 14, 2013

    Hi Amber,

    I am on the Attack Phase and I had raw salmon, poached egg and some chopped tomatoes, onions and capers. Afterward, I saw that tomatoes are not allowed in the Attack Phase.

    Should I stay on an extra day?

    Thanks,
    Edie

    • Amber on May 15, 2013

      Hi Edie

      Don’t worry about the chopped tomatoes a small amount will not make a huge difference. Just carry on and move to Cruise without adding any additional days.

      Best wishes

      Amber:)

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