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.

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

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  • Kristina on August 19, 2017

    As a vegetarian can you give choices for proteins. Thank you

  • Yak on July 31, 2017

    My question is, what time should I eat breakfast when I’m in the dukan attack phase if I wake up at 6 am? I don’t like to eat breakfast usually but I heard that it kick-starts the metabolism for the day.

    Between meals and snacks should we wait three hours?

    Also, can I excersice before breakfast as that is how I usually prefer it, or will that effect my metabolism?

    • Amber on August 5, 2017

      Hi Yak

      Dr Dukan recommends eating breakfast but he gives no guidance on timings of meals or snacks or when to exercise. I’d go with what you know works for you.

      Kind regards

      Amber:)

  • Renee Pruitt on July 13, 2017

    I have done the attack phase best I could for three days now and lost nothing I am so discouraged!
    I did however eat an Atkins bar last night for supper because I was craving something!
    I ate lots of low fat cheese and turkey slices and chicken baked, I did have a spoon ful of peanut butter also thinking about the protein and no added sugar but then when I looked at my food list saw no peanut butter.
    Now since I messed up doni just start over now with attack phase agian? 3 days was the recommended attackmphase on the dukan diet website.
    I am now armed with pb2 and 0fat 0sugar Greek yogurt and I also bought oat bran today.
    So could the no weight loss be from not doing oat bran yet? Thanks so much for your help!
    I need advice and encouragement!
    Also I baked my chicken but I used shake and bake for it. Is that okay?

    • Amber on July 13, 2017

      Hi Renee

      The Dukan is also low fat as well as low in sugar/carbs and high in protein so this is why peanut butter doesn’t make it to the list of allowed foods. Atkins bars are also not suitable as they are too high in carbs and fat. The same applies to Shake and Bake.

      What low fat cheese are you eating lots of?

      Carry on to Cruise making sure that you are eating your daily serving of oat bran. Not eating oat bran could cause constipation that would temporarily lead to lack of weight loss.

      Best wishes

      Amber:)

  • Gladys AlSaleh on July 2, 2017

    Ready to start the Dukan Diet. Where do I begin? What are the best books to buy.Feeling a bit confused of what I should be eating. I know there are 68 foods in the attack phase, but, I want a daily list of what to eat for breakfast lunch and dinner, any suggestions of what books to get? Thank you!

    • Amber on July 2, 2017

      Hi Gladys

      To my knowledge there is no version of the Dukan that comes with eating plans. The Dukan was designed so that you chose the foods you liked and wanted to eat from the list of allowed foods.

      Best wishes

      Amber:)

  • Olga on July 2, 2017

    Hi Amber

    Is hangar steak considered lean?

    • Amber on July 2, 2017

      Hi Olga

      It has around 7% fat content so is fine to eat.

      Kind regards

      Amber:)

      • Olga on July 3, 2017

        Hi Amber,

        Thank you for the reply. Ive read that Dukan is very fond of kefir and consumes it frequently however I’ve noticed that even the fat free ones have at least 6 or 7 grams of sugar plus 7-10 grams of carbs per serving. Although low in fat it’s still high in sugar is it allowed on the Attack and Cruise phases?

        Thanks again for your help!

        • Amber on July 3, 2017

          Hi Olga

          You need to work out the percentages treating 1 ml as 1 g
          Lifeway’s Organic Plain Low Fat Kefir details are:-
          SERVING SIZE 1 CUP (240ml)treat as 240 g
          Calories 110
          Total Fat 2g = .83%
          Sugars 12g = 5%

          It is well under the 2% fat content limit and the 7% carb content limit so it is fine it have in any phase. You would need to include this in calculating your daily 1 kg maximum dairy products advised limit.

          Best wishes

          Amber:)

  • Vickie on May 30, 2017

    Is 2% cottage cheese acceptable on the Attack Phase? I am having a hard time finding Fat Free Cottage Cheese at my local grocery store.

    • Amber on June 3, 2017

      Hi Vickie

      This will be fine to use.

      Best wishes

      Amber:)

  • Malky on May 17, 2017

    How many calories can you have in a day on the attack phase. Thanks

    • Amber on May 18, 2017

      Hi Malky

      You don’t count calories on the Dukan. By eating only foods from an allowed list this restrict your calorie intake without the hassle of counting.

      Kind regards

      Amber:)

  • Happygrm on April 5, 2017

    Hi Amber,
    I’m on Dukan again. I lost 30 pounds and kept it off for over a year then broke down during the holidays and now I want to get my weight down. It is so hard to change habits but I found that Dukan worked for me longer than any other to change the way I eat. I am now over 70 and more concerned than ever.
    Question, would it be okay to go carni on the PP days and vegetarian on the PV days. If I get an answer from you would you please give me a why.
    Watching the ounces,
    Naomi

    • Amber on April 8, 2017

      Hi Naomi

      If you want to mix up your protein sources it would be ok but the vegetarian version is usually slower as it is higher in carbs. Is there any reason why you want to eat this way as I would normally not recommend switching between the 2 versions on a daily basis.

      Best wishes

      Amber:)

  • Fatima on February 9, 2017

    Thank you very much for your reply amber I really appreciate it.
    So can I eat this yoghurt or should I throw it away considering it has sugar but it’s 0% fat.

    • Amber on February 9, 2017

      Hi Fatima

      It would be better not to eat.

      Kind regards

      Amber:)

  • Fatima on February 8, 2017

    Hey Amber
    I started my dukan diet today
    I had scrambelld eggs for breakfast with once spoon fat free cheese and 3 slices of chicken breast.

    I bought 0% fat Greek yoghurt vanilla flavor but I read that is has 9.8% sugar and 12.7 g of sugar per 100 g of the yoghurt. I had three spoons of it as a snack. Did I ruin the diet because it had sugar in it? Or is it fine? How much sugar are we allowed PLEASE GELP ME OUT I HAVE A SPECIAL OCCASION AND I NEED TO LOOSE WEIGHT.

    Thank you
    Fatima

    • Amber on February 8, 2017

      Hi Fatima

      Don’t panic. Just carry on as if nothing had happened. You can have yoghurts with up to 7% carbs.

      Kind regards

      Amber:)

      • Fatima on February 8, 2017

        Thank you very much for your reply amber I really appreciate it.
        So can I eat this yoghurt or should I throw it away considering it has sugar but it’s 0% fat.

        • Amber on February 9, 2017

          Hi Fatima

          It would be better if you didn’t eat it.

          Best wishes

          Amber:)

  • Brittny Klein on January 27, 2017

    I am on Day 4 of the Attack Phase. I have been doing 1 hour workouts (boot camps) while during this phase and feel like I am about to pass out. According to my FitBit, I am burning around 350 calories at these workouts (2 days, I have done 2 workouts/day). Is there anything I can do to not cheat? I am literally in tears and my stomach is cramping so bad. I do not want to stop working out though. Please help.

    • Amber on January 28, 2017

      Hi Brittny

      Vigorous exercise and low carb diets don’t mix very well.To carry on with the exercise you will need to modify the Dukan slightly and eat more carbs.

      Try having a small portion of pasta with your evening meal the day before exercising. Also try to have your daily serving of oat bran a couple of hours before exercising and then have a small orange juice and a yogurt after. You could drink the orange juice diluted with water during the class.

      Hope this helps

      Best wishes

      Amber:)

  • Jerri on January 26, 2017

    Hi Amber,

    I did the diet before and my weight loss was rapid but I only got a little way into consolidation. I’m back on attack. I go to a boxercise class twice a week, is it necessary for me to walk on those days?

    Tx
    J

    • Amber on January 26, 2017

      Hi Jerri

      The boxercise class can take the place of your daily walk.

      Best wishes

      Amber:)

  • Roseli OLIVEIRA on January 18, 2017

    Hi Amber
    I saw somewhere that we can use tomatoes.
    Can I have it as tomato salad.for example: raw tomatoes with parsley?

    I also found that Honest Tea cinnamon sunrise don’t have any calories or sugar but I very sweet because the cinnamon. I live it and I drink it when I am craving.

    R

    • Amber on January 18, 2017

      Hi Roseli

      It is only a tablespoon of chopped tomatoes or pureso not enough to make a salad but it does help with other dishes.

      Cinnamon is one of may favorites too. I like it with yoghurts or on my oat bran porridge.

      Kind regards

      Amber:)

  • Bilo on January 18, 2017

    Hi amber please tell us what we need to check on labels, when we buying any product. ..what intakes , we shouldn’t go above ?
    How it should be General label reading ?
    For example cottage cheese ?
    What should be looking before buy it ? and what should be intakes ?
    For example tell me that don’t go above that much … carb ,or fat or calori etc.
    I hope I have explained what’s my questions.
    Regards

    • Amber on January 18, 2017

      Hi Bilo

      You are looking for pure foods that don’t have added ingredients that don’t make it to the list of permitted foods. For Dairy protein it needs to have a maximum of 2% fat and lower is better. You might need to bend the rules about additional ingredients for yoghurts as many diet yoghurts are bulked out with water and starch to reduce the calories so if a yoghurt has under 7% carbs as well as 2% or less fat contentthese can be eaten too.

      Best wishes

      Amber:)

      • Bilo on January 19, 2017

        Thanks for the reply..but sorry being idiot asking again…ok fat should be max %2 , what about calories and which says carb and sugar.
        I bought cottage cheese.
        Per 100g
        Fat : 0.4g
        Carb :3g
        Of which sugars :1.5g
        So cheese 250gr.
        Ok fat is something we need to check first.
        Then what we need to check. Carb which of sugars? And what it should be ?
        Regards

        • Amber on January 19, 2017

          Hi Bilo

          The Dukan doesn’t count calories and the only food you watch carbs on is dairy. This product is under 2% fat and under 7% carbs so is fine to eat. By restricting the foods you eat it automatically controls fat/carbs.

          Kind regards

          Amber:)

          • Bilo on January 20, 2017

            Thanks for replying Amber..
            So diary products the only one we check the carb..what about sugar levels ?
            What’s the max readings should be on diary products , for fat ,carb and sugar..I know less sugar is better but what is max ?.
            Also apart from diaries what’s the amounts we need to check on other products like sos or tin tamotoes , or if we buying can of fish etc.
            Regards

          • Amber on January 22, 2017

            Hi Bilo

            The carbs will include any sugar. The maximum levels are 25 fat and 7% carbs. For other foods you just need to check to make sure that they anly contain ingredients approved by Dr Dukan.

            Kind regards

            Amber:)

  • Maria on January 8, 2017

    Hi Amber can I eat pastrami?

    • Amber on January 8, 2017

      Hi Maria

      Yes you can as pastrami is made by placing raw meat in brine, partially drying it, before seasoning with herbs and spices, then smoking and steaming.

      Best wishes

      Amber:)

  • Allie on March 4, 2016

    Hi Amber,
    I’m on my 4th day of the Attack phase and I’m starting to feel like I’m about to get sick…. :(. Can I take oil of oregano drops as a preventative. Another question, is OK to have Goji berries – 1 Tbsp with my oat bran ?

    Thank you,
    Allie

    • Amber on March 6, 2016

      Hi Allie

      Yes x 2.

      Hope your are soon feeling better.

      Best wishes

      Amber:)

  • Niveen on January 20, 2016

    Hi Amber
    I just started the attack phase today
    I already suffer from constipation it runs in the family so can i keep taking Milk of magnesium to help ?

    • Amber on February 6, 2016

      Hi Niveen

      You may find that the Dukan Diet isn’t suitable for you becasue of the very low fiber content. Keep taking any medication or over the counter medication recommended but if you get problems you may need to switch to another diet.

      Hope everything goes well.

      Amber:)

      • Noha on March 8, 2017

        Sausage is ok for attack phase plz?

        • Amber on March 8, 2017

          Hi Noha

          It depends on the fat/starch content. Do you have any nutritional information for the sausages?

          Best wishes

          Amber:)

  • Dew Drops on November 9, 2015

    Hello Amber,
    I just got to know about Dukan diet recently and I got so excited to start. all my live I’ve been a chubby, overweight girl. I started dieting since I was 15.. now that I am 37 and I am still overweight. I never reached my ideal weight, I always quit and get bored and depressed specially in the past couple of years that my body is not responding to diets anymore. I work 10 hours/day… I am a mother for 2 kids.. not much time to workout but I still go to the gym and try to workout whenever possible but it’s not regular!

    I am starting my attack phase today but reading that some people didn’t lost in their attack phase kind of put me down.. if people didn’t lost due to constipation and water retention, if they managed to solve these issue in the cruise phase do you think they will lose more in the second phase??
    any tips you have to maximize the results of the attack phase? and not feeling hopeless in the cruise phase?

    thank you

    • Amber on November 10, 2015

      Hi Dew Drops

      Where the lack of weight loss is due to water retention or constipation fixing the problem solves the lack of weight loss. If you have already been following a diet before starting the Dukan the impact of the Attack Phase is reduced.

      Rather than start the Dukan looking for a quick fix approach it as a overhaul in the way that you eat and look upon it being a journey towards a new way of eating that will help you achieve and then maintain your target weight. There will be set backs along the way but it is how you deal with them which dictates whether or not you will be successful.

      Best wishes

      Amber:)

  • Sara on October 21, 2015

    Hi Amber

    I’m doing the Attack Phase and wondering if you can help me. I can’t have dairy, that includes lactose-free. Can I have soy milk in my tea or coffee and is there a yoghurt you can suggest. I have previously had co-yo coconut yoghurt which has no added sugar but is high in fat so not acceptable for Dukan

    Thanks I have learnt a lot from the advice you have given previously

    Sara

  • Aanton on October 17, 2015

    Hi Amber, i am following the diet for five days, did three days attack phase and today is my second day of cruise phase, i am doing one day pp and another pv. I didnt lose any lb although i followed all the advices. I came out from doing ten days of Cambridge diet maybe this is the reason, please advice as i am thinking to stop following it. Thanks

    • Amber on October 19, 2015

      Hi Aaton

      The Dukan will not produce the same result if you were following another diet close to or immediately before starting the Dukan. If you were on a very low calorie Cambridge Diet you need to take care not to slow down your metabolism so I’d suggest keeping on Cruise for another couple of weeks before passing any final judgement on whether the Dukan works for you or not.

      Kind regards

      Amber:)

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