Dukan Diet, “Attack” phase: all recipes for every day
The Ducan nutritional scheme involves four main periods. Each phase carries a specific task.
The article reveals the features of the first and, one of the most important stages, the attack.
For 2-7 days, the body receives an impetus to start fat burning processes. Subject to clear recommendations, weight loss at the initial stage is from 1 to 6 kg.
Basic principles of the “Attack” phase
Dukan’s recipes for attack use foods with the highest protein content. Due to the rejection of carbohydrates and fats, cells begin to replenish their energy reserves by splitting adipose tissue.
The initial stage of the diet provides for compliance with the basic conditions:
mandatory use of 2-3 liters of any liquid;
the inclusion of bran in daily nutrition;
when cooking, vegetable, butter and any fats are not used;
the use of only acceptable products;
physical exercises - at least 15 minutes daily.
There is a complete restructuring and acceleration of metabolism. Deviation from the principles of diet can negate the whole process of losing weight.
Allowed products on attack
The technique is based on the use of low-calorie foods rich in proteins and proteins. Despite the limitations, the diet is quite satisfying. The duration of the phase is determined in accordance with the initial indicators of body weight.
The optimal duration of the “Attack” phase:
Less than 5
From 20 and more
Completely carbohydrate-free nutrition cannot be maintained for longer than a week and a half . Protein abuse leads to excessive stress on the kidneys and can also cause osteoporosis.
What to cook for an attack on Dukan
The list of approved recipes for the first stage of the diet is extensive. Any products, with the exception of dairy, undergo heat treatment before use.
It could be:
The menu consists of soups, salads, casseroles, stewed, boiled meat and fish dishes. You can cook a delicious dinner on the stove, using the slow cooker, in the oven. It is not forbidden even frying food.
The main condition is the lack of vegetable oil. It is recommended to drink plain water. Unsweetened tea and coffee are acceptable.
The first period has the most prohibitions on food. Breakfast, lunch and dinner should consist solely of protein foods.
The attack is the toughest stage in terms of restrictions. The use of sweets, flour baking is unacceptable. It is necessary to exclude certain types of meat products, ketchup, fatty sauces, mayonnaise.
Everything except garlic, onions
Among the drinks are banned any alcohol, juices. Green, black tea, coffee are consumed in moderation.
To obtain the desired effect, food is prepared only using permitted foods.
With a prolonged attack of 6-10 days, the following ingredients allow you to diversify the diet:
herbal spices (celery, cilantro, cumin), herbs;
any sugar substitutes;
Ducan Recipes on Attack
Below are a few recipes for those at the attack stage.
Cottage cheese casserole
eggs - 2 pcs.;
cottage cheese 0% - 350 g;
Mash the cottage cheese thoroughly, add the sweetener into it, mix.
Pour the eggs into the curd mass, mix.
Put the prepared consistency in the form. Place in oven for 25 minutes.
Ducane Mayonnaise Recipe
There are two ways to prepare tasty, and most importantly, healthy and harmless mayonnaise.
Method 1. Based on liquid paraffin.
yolks (chicken) - 2 pcs.;
liquid paraffin - 20 g;
mustard - 1 tsp;
lemon juice - 50 g;
sweetener - 1 tablet;
Dissolve the sweetener in a few drops of water, pour into the yolks.
Add salt, mustard to the yolk mixture, mix or beat with a mixer.
Add a little oil composition and lemon juice. Knead until smooth.
Method 1. With cottage cheese.
yolks - 2 pcs.;
fat-free cottage cheese - 200 g;
mustard - 1 tsp;
olive oil - 0.5 tbsp. l .;
paraffin oil - 0.5 tbsp. l .;
lemon juice - 1 tbsp. l .;
sweetener - 20 g;
How to cook:
Beat yolks with seasonings, add cottage cheese.
Pour the oil and lemon juice into the resulting consistency.
Mix well until a pale white mass is obtained.
chicken fillet - 0.5 kg;
egg - 1 pc.;
small onion - 1 pc.;
green onions, dill - 50 g;
a pinch of salt.
Twist the meat, add the egg.
Put to boil the broth, pour the diced onions, add salt.
Form small balls from minced meat and lower it into boiling water. Cook over low heat until meatballs are cooked.
Add fresh herbs. Darken 2-5 minutes.
Ducane Fish Soup
Any fresh, low-fat fish, shrimp and other acceptable seafood are suitable for cooking fish soup.
Step by step recipe:
Boil the fish parts, salt.
Remove the fish from boiling water and separate from the bones. Transfer again to the broth, pour chopped onion into cubes or a semicircle.
Add ground pepper, dried or fresh herbs.
Ducane Chicken Soup
Low-calorie nutritious food is ideal for lunch and dinner. Chicken fillet is more suitable for broth. Poultry meat is boiled without a peel.
chicken breast - 400 g;
boiled egg - 1 pc.;
onion - 1 pc.;
Cut the meat into several large pieces, put in a pan with cold water, put to boil.
When the liquid boils, remove the resulting foam, add salt.
Cut onion into rings and add to boiling water.
Cut the boiled egg into 2-4 parts, add to the broth.
Sprinkle the soup with fresh herbs.
You can cook the whole bird in the oven. Previously, the whole skin is removed from the chicken, sections containing a large amount of adipose tissue, films are cut off. The most dietary option is to bake only the loin.
The recipe involves the following steps:
Peel and rinse the meat, drain from excess fluid.
Evenly make small cuts with a knife on the entire surface of the carcass, place chopped cloves of garlic in them. Grate the chicken with salt.
Pickle from fifteen minutes to half an hour.
Cover the baking sheet with foil, transfer the chicken.
Place in the oven for 20-25 minutes. With longer baking, the meat can turn out to be dry and tough.
Liver pate is the best option for a light meal. It goes well with rifled bran biscuits, it is a gentle filling when stuffing eggs. It is stored in the refrigerator for up to 7 days.
For liver roll you need:
chicken liver - 500 g;
soft cottage cheese - 180 g;
eggs - 3 pcs.;
leek - 1 pc.
Rinse and clean the liver of veins and films, put in a container with cold water. Put on fire.
After boiling, remove the foam, add a whole onion to the broth, salt with water. To languish the composition of 25-30 minutes.
Remove the liver and onions, cool.
In another pan, boil the eggs.
Transfer all prepared ingredients to a blender, grind.
Roll one or two small sausages from the resulting mass, wrap in cling film. Put in the refrigerator for 3-5 hours.
The calorie content of the snack is only 75 kcal / 100 g. The natural composition contains surimi (minced fish), potato or corn starch, water and salt. Often crab sticks containing harmful additives, flavor enhancers and preservatives are sold on store shelves.
Delicious ready-made seafood rolls allow you to diversify your protein menu. However, you should not abuse them, and before purchasing you need to carefully study the information on the package.
Necessary components: any bran (2 tbsp. L.), Cottage cheese 120 g, egg, a pinch of baking powder, 0.5 tsp. sweetener. All products are mixed, 3 balls are molded. They need to be flattened and laid out on a baking sheet, baked in the oven for 25 minutes.
Ingredients: 2 eggs, bran (2.5-3 tbsp. L.), 20 g of liquid sweetener, vanillin on the tip of a knife. All components are introduced into the yolks. Squirrels are whipped separately. The resulting mixtures are combined and mixed well. The dough rolls out. With the help of molds, figures are cut out, stacked on a baking sheet. Bake for 15-22 minutes.
Transition to the next stage of the Ducan diet
The strict protein period smoothly flows into the Cruise stage. In the second phase, any vegetables are allowed. Under the ban only potatoes, beets and carrots are consumed sparingly.
The essence of the stage is to change pure protein days with protein-vegetable days. The author of the diet recommends following the scheme: alternating days after one.
At will, it is not forbidden to eat differently: 2/2, 3/3, 5/5. The transition from "Attack" is carried out exclusively for the day with vegetables.