What Else Can You Eat and Drink on the Attack Phase?

So you know that whilst on the Attack Phase of the Dukan Diet you must eat 1 ½ tablespoons of oat bran and drink 1 ½ liters of water each day and that you are allowed to eat unlimited amounts of everything on the list of 72 permitted low fat, high protein foods except for egg yolks about which there is quite a bit of conflicting information.   Further information can be found in my post How Many Eggs Can You Eat on the Dukan Diet?


There are however some other additional foods and seasonings which you are allowed to use that help make following the Dukan Diet much easier and which allow you to add greater flavor to your food. You can use these additional foods and seasonings in all phases of the Dukan Diet.

  • Shirataki Noodles 
These can be eaten in unlimited quantities on any day of the Dukan Diet.
  • Pickled Onions, Onions and Garlic

On Pure Protein days or in the Attack Phase you are allowed to use small amounts of these foods in your recipes or as a garnish. This means that you could have a few small pieces of onion in your Beef Kebabs or you could have a little finely chopped onion in your Chicken Burger. It also means that you could have a few thinly sliced red onions and a gherkin on your steak or burger. Garlic can be used to flavor many dishes, added to Dukan Mayonnaise or a cut clove could be rubbed on a non-stick frying pan to flavor your steak. Using these foods does allow you at add a little crunch to your meals.

  • Oil and Olive Oil
This is a new addition to the Dukan Diet and 2 teaspoons were added as an allowed food from 25 November 2011 when Dr Dukan said in the UK online coaching chat
I have decided especially for Medittarrean people, who are used to cook with olive oil, to include in their diet two tea spoons of oil (rather rapeseed or olive one). And now, I have opened this new element to every other country. have a nice day.
But this was reduced a couple of weeks later to allow just one teaspoon of rapeseed or olive oil a day.
  • Tomatoes

This is a relatively new addition to the Dukan Diet and you can have one tablespoon of tinned chopped tomato or tomato paste(US)/ puree(UK) each day on PP days and in the Attack Phase.  A tablespoon of tomato paste/puree is packed full of flavor and goodness and can make a big taste difference to your meals

  • Wheat bran

The use of one tablespoon of wheat bran each day is optional but is very useful in helping to combat the possible effects of constipation.  In the online chat of 25 November 2011 Cathy on of the Dukan coaches said

……. wheat bran is optional in the dukan diet. However, you can have 1 Tbsp throughout the coaching….
  • Vinegar

Although vinegar is allowed during all phases of the diet it becomes a lot more useful on PV days when you can use it to make salad dressings.  All types of vinegar are allowed including balsamic vinegar but as balsamic vinegar is very sweet try not to have more than one or possibly two tablespoons a day.

  • Mustard

I find this to be a very handy addition as you can spread it on uncooked meat before grilling or cooking in the oven or you can also use it on hot or cold cooked meat. I like to spread my slices of beef with mustard when I’m eating beef with cottage cheese. It peps up what would otherwise be a meal a little lacking in taste.

  • Sugar free Natural Ketchup

This can be used in small quantities just like mustard or as you would normally use ketchup. You can also make small quantities of relish by adding finely chopped onions and gherkin.

  • Herbs and Spices

You can use any herb or spice in any phase of the diet. Indian curry spices are probably my favorites but I also like to add some finely chopped mint to yogurt to have as an accompaniment to my dishes in which I use curry spices. You can also use herbs and spices as a garnish. Spices also have a very important part to play in sweet dishes such as Oat Bran Ginger Biscuits, Vanilla Oat Bran Porridge or Cinnamon Oat Bran Muffins.

  • Lemon

You can use lemon slices or lemon juice to cook. Lemon is very useful in cooking oily fish and can also be with bay leaves. A small slice of lemon can also make a nice garnish on your plate.

  • Sweeteners

Aspartame was the only sweetener that could be used according to the UK Dukan Diet book but this is no longer the case and Stevia, Splenda(sucralose) and Xylitol are also allowed. If you would like a little more information you may like to read my post What Sweeteners Can You Use on the Dukan Diet

  •  Sugar free Chewing Gum

This can be chewed to freshen your mouth and breath and to stop you feeling hungry.

  • Drinks

You can drink skim milk and use this to make tea and coffee provided you use sweeteners. You can also use small quantities of reduced fat, non sugar added, cocoa powder to make the occasional Low Carb Creamy Hot Chocolate and can also drink diet sodas (any under 1 calorie per glass), green tea or herbal teas.

  • Goji Berries

If you visit www.mydukandietshop.co.uk you will find that Dr Dukan also allows you to have goji berries in all phases of the diet.

    • In the Attack Phase you are allowed one tablespoon a day.
    • In the Cruise Phase you are allowed one tablespoon a day on a Pure Protein (PP) day and two tablespoons a day on a Protein and Vegetable (PV) day.
    • In the Consolidation Phase the permitted amounts go up to three tablespoons a day.

However the coaches on www.dukandiet.co.uk have now just started to advise to treat the goji berries as a tolerated item.  In the online chat of 12 August 2011 “sonja” provided the following reply:

Hi Krisskossi and welcome to the chat! Goji berries are considered as a tolerated now but you can have these both on your PP and PV days…

  • Brewer’s Yeast and Multivitamin Supplements

287 Responses to “What Else Can You Eat and Drink on the Attack Phase?”

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  • Amanda Thomson on June 15, 2015

    Thanks for the added tips.
    One question with regard to attack phase,
    nuts – namely almonds, walnuts and brazil nuts.

    I usually have a handful (total) including one brazil nut only – unsalted, just for brain power! Is this allowed and if not which phase is it allowed?

    • Amber on June 16, 2015

      Hi Amanda

      Due to the high fat content all types of nuts are excluded from the weight loss phases of the Dukan.

      Best wishes

      Amber:)

  • gina on June 3, 2015

    Can we have turkey bacon during the attack phase?

    • Amber on June 6, 2015

      Hi Gina

      A lot of turkey bacon has added sugar in the form of dextrose so it wouldn’t meet the Dukan no added sugars rule but if used sparingly (not in unlimited amounts) you can enjoy it once or twice a week.

      Thanks

      Amber:)

  • Jasveen on May 23, 2015

    Hi Amber,

    Your a dukan guru! Thanks for all this information. I am on day 1 of the attack phase and am looking to drop 10 pounds.

    I have 2 questions:

    1. Do you know of anyone who just did the attack phase and managed to keep the weight off by exercising and watching their carbs after?

    2. You have mentioned skim milk is ok? Is this a new update to the diet? The official site states fat free milk.
    Would be so happy if skim milk was ok for my daily latte!

    Thanks.

    Keep up the good work!

    Jas

    • Amber on May 24, 2015

      Hi Jasveen

      The answer to your first question is no I don’t. Most people using the Dukan Diet do not reach their target weight while on the Attack Phase but it is possible but would not be recommended by Dr Dukan as following the various phases helps embed a new way of eating.

      In answer to your second question skim,skimmed,zero fat and fat free are all the same http://en.wikipedia.org/wiki/Fat_content_of_milk

      Best wishes

      Amber:)

  • Kay Tyler on May 7, 2015

    Hi are you able to have bovril or marmite on attack phase

    Kay

    • Amber on May 9, 2015

      Hi Kay

      Beef Bovril contains – Beef Stock (41%) [Water, Beef Bones, Beef], Yeast Extract (27%) [contains Barley], Water, Salt, Colour (E150c), Corn Starch, Flavour Enhancers [Disodium Inosinate, Disodium Guanylate], Acid (Lactic Acid), Flavourings (contain Celery, Barley, Wheat)

      Marmite contains Yeast Extract – (contains Barley), Salt, Vegetable Juice Concentrate, Vitamins (Thiamin, Riboflavin, Niacin, Vitamin B12 and Folic Acid), Natural Flavouring (contains Celery)

      THe calories they contain are fairly similar.

      If you were going to apply the Dukan rules very strictly you could exclude both of them. Bovril contains cornstarch which is a tolerated item and they both contain vegetables as a juice or flavouring.

      However if you are happy to bend the rules slightly a teaspoon a day is unlikely to do any damage and in the case of Marmite it does contain some useful added vitamins.

      Kind regards

      Amber:)

  • Vered on May 4, 2015

    Hi amber, you website is great! Thank you so much for all the information you share here!
    I’m currently on the cruise stage and I was wondering if it’s OK to eat “fiber one”? As far as I know it is mostly fiber.

    • Amber on May 4, 2015

      Hi vered

      Fiber one contains Whole Grain Wheat and Corn Bran and these aren’t foods that are on the list of allowed foods.

      Sorry.

      Best wishes

      Amber:)

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