This healthy recipe can be used in the "Attack" phase of the Dukan diet. Chicken breast according to Dukan will appeal to fans of spicy meat dishes. Despite its exquisite and piquant taste, the fillet cooks quickly and does not require knowledge of culinary intricacies. Poultry meat is a dietary food that is quickly digested, chicken fillet can be consumed ...

Attack (1 stage)

Dukan cheesecakes are cooked in a frying pan: they taste very tender, non-greasy and are ideal for “Attack” and other stages. Such cheesecakes are prepared quickly and retain their pleasant taste even after cooling! How to choose a sweetener for cheesecakes? Unlike artificial sweeteners, natural sweeteners are easily absorbed by the body...

Attack (1 stage)

A delicious homemade diet pate can be prepared in 5-10 minutes. The recipe for fish pate, which is presented to your attention, is ideal for the “Attack” phase of the Dukan diet and is good for health. What is useful mackerel? Mackerel protein is quickly absorbed, and only 100 grams of this fish contains 50% of the daily protein requirement. Fatty acids in...

Attack (1 stage)

These Dukan Chicken Cutlets are made without eggs. Such a diet recipe is ideal for the Dukan diet. It takes a minimum of time to prepare: about 15 minutes. What is useful chicken fillet? The calorie content of chicken fillet is low: only 160-175 kcal per 100 grams. The composition of the chicken fillet contains saturated fatty acid, vitamins. In the chemical...

Attack (1 stage)

Bread can be helpful. To do this, you need to use products valuable for the body: wholemeal flour (or bran), fermented milk products. Your attention is presented a recipe for a delicious and healthy dietary bread with bran. This bread is perfect for all stages of the Dukan Diet. What are the benefits of oat bran? Oat bran contains...

90 minutes | 16 servings | Protein days | Salads and appetizers

Simple bread for the Dukan diet, enough for a few days. great way eat bran a day. It is very tasty to eat sandwiches with it. The recipe is basic, so don't be afraid to add your favorite seasonings, maybe olives, fried onions, or garlic.

air biscuit

30 minutes | 4 servings | Protein days | Desserts and sweets

Cake-soufflé "BW"

4 hours | 6 servings | Protein days | Desserts and sweets

There are a lot of recipes for such a cake, girls in the Dukan Diet communities fantasize as best they can. Initially, I saw the Kinder-Pingwi cake recipe for the Dukan diet and tried it. Outwardly, it turned out beautifully, but the amount of cake is not encouraging, but the cake is suitable for a protein day. Cake can be eaten even on the attack! Of course, do not get carried away with the quantity. Do not forget about the permitted 20 grams of starchy foods per day! But if you are not on the Dukan diet, then you will simply be glad that the cake has a minimum of calories and fat.

Linen Flax

2 hours | many | Protein-carb days | Salads and appetizers

I recently tried store-bought Fluxes and realized that I could do better. The composition of these chips includes only flax seeds and the most favorite spices. Making them turned out to be easy. Healthy crispy chips. But remember that while on the Dukan diet, you can’t eat a lot of them, but they are very tasty as evil.

Chocolate mousse

2 hours 15 minutes | 4 servings | Protein days | Desserts and sweets

Liver cakes

40 minutes | 24 flat cakes | Protein days | Hot (main dishes)

Liver cakes are the second of the three dishes that I can eat from chicken liver, as I have a very difficult attitude towards it. I make cakes very thin, add seasonings, and oat bran to get as close as possible to the Dukan diet. In such cakes, the taste of chicken liver is not felt at all, I think that children should also like them. Cooking them is simple and fast, especially if the house has an electric pancake maker that is waiting in the wings for Shrovetide. Chicken liver is pure protein. I also offer the option of serving such cakes and a simple sauce.

Condensed milk with almond flavor

10 minutes | 6 servings | Protein days | Desserts and sweets

I offer an incredible pasta option. Very tasty "condensed milk" which can be poured over cheesecakes, cottage cheese, pancakes, and anything. If you put the mass in an ice mold and freeze, you will get sweets. If you just leave it in the refrigerator, it will thicken, and you can eat such a paste just like that with tea. The most delicious and simple dessert in 10 minutes. Pure protein. Not a single DOP!

Whole baked chicken

1 hour 30 minutes | 6 servings | Protein days | Hot (main dishes)

Whole chicken baked in the oven does not take much time. A quick way to feed the whole family without much hassle. When baking without a “sleeve”, the chicken turns out with an appetizing crust and does not dry out at all. The house is filled with incredible aromas, however, then you have to wash the oven, because a lot of juice flows down. The recipe is simple, classic seasonings - rosemary and garlic, suneli hops.

"Stash" of beef

2 hours 15 minutes | 4 servings | Protein-carb days | Hot (main dishes)

Stewed meat with onions, carrots and bell peppers is one of my favorite dishes. True, it must be stewed for a long time, about 2 hours, but the meat becomes so tender and soft that it does not even need to be chewed. It just melts in your mouth. There are a lot of stew recipes on the Internet, but as always, I do it my own way. Perhaps I fundamentally violate the order of cooking this dish, since you need to start cooking with roasting meat with onions, but my version is no worse than that for sure. The main thing is that the beef becomes incredibly tender, and the gravy itself will replace the side dish.

Cottage cheese casserole "Zapekanych"

50 minutes | 850 grams | Protein days | Desserts and sweets

Zapekanych always helps out. Cooking time before baking is 10 minutes! Nothing further is required of you, just make sure that it does not burn out. There are a lot of options for such a casserole, I make it both sweet and salty with herbs (I will definitely share the recipe). Today I wanted a sweet dessert. It is so tender and light that you will not notice how you ate it all at once. A normal protein snack. I added goji berries, but if you are not on the Dukan diet, then fantasize - raisins, dried berries, dried apricots, whatever. I also advise you to put 3% fat sour cream on top of the finished casserole, if not, then fat-free soft curd. Real jam!

Banana Flavored Chocolate

3 hours 15 minutes | many | Protein days | Desserts and sweets

The Dukan diet is good for everyone, but especially the amount of sweets that you can cook at home. Banana flavored chocolate is very, very easy to make. There is nothing forbidden in these chocolates. The main advantage is that there are a lot of them. I advise sweet tooth to always keep such a supply in the freezer, in order to avoid breakdowns.

Bread with dried tomatoes

2 hours | 750 grams | Protein days | Salads and appetizers

When you are on a diet, any bakery products are prohibited. But, fortunately, there is a way to cook delicious bread or any pastries for yourself without harming your figure, without going beyond the allowed products. Today we are experimenting with a recipe that I found on the Russian Dukan diet site. I have already made this bread in a simple way, and today I wanted to add sun-dried tomatoes and Italian spices to it. It turned out very tasty, as if from an Italian bakery. I advise you to take a form with low sides, so the bread will definitely bake inside. This bread is great for sandwiches and light snacks. There is another plus - you can easily and tasty eat the daily norm of bran.

Chicken liver pate

1 hour | 600 grams | Protein-carb days | Salads and appetizers

I love chicken liver pate. I still remember how my grandmother cooked it, it just melted in my mouth! A sandwich with butter and white bread, well, what could be even tastier! Of course, in the original recipe they always put butter, but we cannot afford this. We don't need extra fat. I adapted the pate to the Dukan diet, I do everything as before, but instead of butter I put fat-free soft curd, it gives that very tenderness, and if the days are completely protein, then I exclude carrots. What to spread on - see the bread recipe on my blog. Even if you don't like liver, you won't feel it in this pate. I recommend to try.

crab bread

1 hour | 6 servings | Protein days | Salads and appetizers

Green radish salad with beef

40 minutes | 2 servings | Protein-carb days | Salads and appetizers

It so happened that in the house there was a radish and a pomegranate, as well as a boiled piece of beef, so the salad known as "Tashkent" was drawn by itself. Cooked for the first time, learned a lot. It turns out that if you salt the radish cut into strips and leave for 30 minutes, and then rinse it with water, then the radish ceases to be bitter. Attention! In the original recipe, pomegranate seeds, which should not be consumed in the first 2 phases of the Dukan diet. Just don't add them. It turned out delicious and beautiful.

Chicken thigh skewers

2 hours | 6 servings | Protein days | Hot (main dishes)

Of course, not everyone can afford barbecue at home because this requires a grill or other device. If anything, you can simply bake the meat in the oven or fry it in a special grill pan. I really love classic marinades with vinegar, many people think that vinegar only spoils the taste of meat and in no case is it better to replace vinegar with lemon juice, or kefir. But, I think such a simple recipe also has a place to be. The meat turned out quite juicy.

Lean beef cutlets

50 minutes | 14 pieces | Protein days | Hot (main dishes)

Cutlets on the Dukan diet are prepared naturally without bread. Replace bread with oat bran. Many put a couple of tablespoons of gluten, but I like a very simple option, especially since the patties do not fall apart because of the egg. Lean beef patties are a great protein lunch. Fast and tasty.

Creamy mushroom sauce

40 minutes | 4 servings | Protein-carb days | Salads and appetizers

Creamy mushroom sauce is a great addition to any meat or chicken. It turns out fragrant, thick, and absolutely dietary. My husband taught me the trick with onions boiled in milk, and then I improved it. The sauce turned out so delicious that it can replace a full-fledged side dish, it can also be spread on du bread and eaten just like that. Great alternative tired ketchup.

Borsch Express

50 minutes | 6 servings | Protein-carb days | First courses (soups, etc.)

Borsch, in the usual sense, is of course such a rich soup, on a thick broth with potatoes and fatty sour cream, but alas, we cannot afford this. There are a lot of borscht recipes on the net, but I have already developed my own express version, it turns out to be a rather dietary soup that does not contradict the Dukan diet, satisfying and tasty. Instead of my favorite 25% sour cream, I put fat-free soft cottage cheese, greenfinch and garlic. Everything looks real, but the main thing is not dangerous for the figure.

Creamy soup with meatballs

1 hour | 6 servings | Protein-carb days | First courses (soups, etc.)

I offer you my version of soup with meatballs adapted to the Dukan diet. Usually, potatoes are put in such a soup, I replaced it with cauliflower and added melted fat-free cheese, for tenderness and color, and instead of semolina, I put bran in the meatballs themselves. Then everything is like everyone else. It turned out really tender and tasty, the pan was eaten in one day.

Chicken fricassee

50 minutes | 3 servings | Protein-carb days | Hot (main dishes)

Fricassée is translated from French as "All sorts of things", and the verb fricasser - "fry, stew." Today I decided to stew chicken with green beans and Beijing cabbage. Beans contain many vitamins, including vitamin C, provitamin A, B vitamins, vitamin E, folic acid, minerals, and fiber. The vitamins contained in it effectively fight free radicals and provide our skin with a young and healthy look. Well, the protein content in the leaves of Beijing cabbage is 1.5-3.5%, it also has a large amount of vitamins. So I got a very dietary dish. Treat yourself to a protein-vegetable day.

Chicken cutlets with basil

40 minutes | 15 pieces | Protein days | Hot (main dishes)

Chicken cutlets on the Dukan diet great option bored chicken. Almost "pills" from hunger. I used to always think that cooking cutlets is a terrible flour, but it’s not, the chicken cooks quickly, so this is my salvation, you can say “the ordinary dish”. Adapted cutlets are prepared without bread, instead of it put oat bran. Today I wanted to add basil to the cutlets. Can be served with any sauce. Convenient to take with you.

Chicken broth with egg

| 6 servings | Protein days | First courses (soups, etc.)

Chicken bouillon- light, non-greasy, fragrant and transparent. A chic snack on the "Attack". The saucepan is enough for a couple of days. I cut the chicken finely and crumble the egg in a plate with a fork. You can simply cut into cubes or in half, as you like. The broth is also useful for cooking other dishes, and chicken can be eaten just like that. So useful in every way.

Pancake with chicken

20 minutes | 2 pieces | Protein-carb days | Hot (main dishes)

Spring rolls are anything. Most likely it's just what was in the fridge. Today I have boiled chicken breast, gherkins, some Beijing cabbage in my refrigerator, and I always have tomato paste. Such a pancake will be good both for breakfast and for lunch or any snack at the “Alternation” stage. One such pancake contains 1 of the 2 supplements allowed at this stage - 1 tablespoon of cornstarch per day.

Nutritionist Pierre Dukan studied the effects of certain foods on the body. His work is described in 19 books. The most popular of them came out in 2011. In it, the professor describes the weight loss system, which eventually began to bear his name.

The whole point of the diet is to consume protein foods. It is she who can lead to weight loss and cleansing the body of toxins. It is allowed to eat vegetables and always oat bran. Attracts people to a diet two facts.

The first is the ability to eat food in unlimited quantities. The second is the ability to create a varied menu. The whole diet consists of 4 phases.

Let's take a closer look at the introductory phase - "Attack". From the name it is already clear that we will talk about tough measures to combat extra pounds.

What is the essence of the "Attack" phase

The first phase is the fastest phase of the entire diet. But she also has the most stringent requirements. The duration depends on the extent of the problem. With an excess of weight equal to 20 kg, the stage will last from three to five days.

The longest "Attack" lasts with an extra 30 kg or more. During this time, you can lose from 5 to 8 kg.

The essence of the diet is that it is allowed to use only protein products, carbohydrates - limited, sugar is completely banned. With such a diet, the metabolism involuntarily accelerates, and the calorie content decreases. After all, you can’t eat a lot of protein food, it is very nutritious.

Particular attention should be paid to the drinking regimen. In order not to get such a nuisance as dehydration, it is better to consume at least 2 liters clean water per day.

The main advantage of the diet is that portions can be of any size. Any time to eat. The feeling of hunger will definitely not haunt the losing weight. This is an important psychological factor for the successful passage of the entire nutrition system according to Dukan.

Physical activity is encouraged. Of course, with her weight loss will go faster. To begin with, you can limit yourself to a 20-25 minute walk on fresh air in a park or square. The step, at the same time, should be fast enough.

What foods should not be consumed

The following dishes and foods should not be present in the Dukan diet menu of the “Attack” phase:

1. Cereals, dairy, including;
2. Bakery products;
3. Sugar and sweets;
4. Chocolate;
5. Any nuts;
6. Fatty sauces;
7. Vegetable oils;
8. Any fruit.

The list is not very large, but not everyone is able to easily refuse the proposed list.

What can you eat

The list of allowed foods and dishes will undoubtedly appeal to meat lovers. You can season culinary masterpieces with spices, vinegar, mustard, tomato paste, soy sauce.

But don't overuse it. This also applies to salt. Dukan recommends using low sodium salt. This white seasoning cannot be completely excluded from the diet, because it is necessary for the body.

What products are on the allowed list?

1. Lean meat: beef, lean ham, rabbit;
2. Veal tongue, liver, kidneys;
3. Fish, baked or grilled. The main thing is that oil is not used;
4. Sea shellfish: shrimps, oysters, mussels, crustaceans;
5. Milk products with a low percentage of fat;
6. Eggs.

In drinks, losing weight coffee lovers may not limit themselves. The only condition is no sugar. Green, black and herbal tea can be drunk in unlimited quantities.

Oat bran is an essential and irreplaceable ingredient. For desired effect you need to use one and a half glasses of this product.

In exceptional cases, when a person has intolerance to this ingredient, it can be replaced with buckwheat, taken in the same amount.

One of the most successful sauces is paraffin oil. It is not able to be fully absorbed in the body, and besides, it has a slight laxative effect.

The "Attack" phase of the Dukan diet: menu for 7 days

The main rule according to which the menu for the week is built is no deviations from the rules and principles. Under no circumstances should you eat foods prohibited by Dukan.

The number of meals can be anything. But it must be taken into account that protein food- it's satisfying and nutritious. Therefore, most often 4 receptions are enough for the whole day.

Here sample menu for 7 days.

• Breakfast: great start days - bran bread, a cup of coffee without sugar, natural yogurt;
• Lunch: Treat yourself to a delicious chicken skewers. You need to cook it according to a special recipe (see below);
• Dinner: meat or fish, baked in any way in the oven with the addition of herbs. You can drink it with any tea.

• Breakfast: scrambled eggs with meat, coffee;
• Lunch: soup with one kind of meat without vegetables with the addition of an egg; bran bread;
• Dinner: fish stew.

• Breakfast: cottage cheese casserole, any kind of tea without sugar, bran bread;
• Lunch: soup with chicken meatballs;
• Dinner: oven-roasted turkey fillet with cheese (see cheese recipe below)

Day 4:

• Breakfast: slightly salted salmon, coffee;
• Lunch: bran bread, fish soup;
• Dinner: kefir, turkey pastrami.

• Breakfast: cottage cheese with oat bran pancakes, coffee or tea;
• Lunch: veal cooked in the oven without fat or on the grill;
• Dinner: yogurt and bread.

• Breakfast: omelette with cheese, coffee;
• Lunch: chicken pastrami, tea;
• Dinner: milk.

• Breakfast: cheesecakes, tea;
• Lunch: fish or seafood soup, bread;
• Dinner: chicken kebab, kefir.

Snacks are not allowed. Perfect for this: milk, cottage cheese. All of these must be fat free. You can drink tea and coffee as much as you like.

Most Popular Recipes

Many find it hard to endure the lack of bread. But Dukan has taken this into account, and suggests making a special pastry as a substitute.

Bread

You can cook it in minutes, without using special skills. For this you need to take:

• 2 eggs;
• Fat-free soft cottage cheese or yogurt - 2 tbsp. spoons;
• 120 g of oat bran;
• Half a teaspoon of soda.

All of the above is mixed and a loaf is formed. It is baked in the oven, microwave or bread machine until tender.

Chicken or turkey pastrami is another tasty and healthy dish. What does she need?

• Olive oil 17-20 ml;
• Paprika, pepper mixture and other seasonings as desired for the marinade;
• Turkey or chicken fillet - 0.8 kg;
• Garlic - 1-2 heads;
• Water with salt, based on one glass of liquid - a tablespoon of salt.

It is necessary to prepare in the evening. Rinse and clean the meat and pour water with salt. Place it all in the refrigerator overnight. Prepare the marinade from the seasoning mixture.

In the morning, dry the fillet and brush with marinade. Send to the oven on a baking sheet, bake for 20-35 minutes. The temperature is 250 degrees.

Tired of overweight? It is not necessary to starve yourself, but following some recommendations, you will begin to lose weight.

About what drugs are offered by pharmacies to reduce appetite, read on our website Before use, consult your doctor.

And you will learn about ways to use fiber for weight loss. Worth it or not? Find out the answer!

pancakes

To make bran pancakes you will need:

• 100 grams of kefir and cottage cheese;
• Two eggs;
• Oat bran - 10 grams;
• Gluten - 30g.;
• Salt and soda - a pinch;
• A teaspoon of vegetable oil.

Dry ingredients are first mixed with eggs, and then kefir and cottage cheese are added. The frying pan is heated, greased with oil and pancakes are baked.

Cheese from Dukan

Many conventional store-bought foods do not fit into the Dukan Diet. Traditional cheese contains a lot of fat and salt. Therefore, it is important to use Ducan's special cheese.

You can eat it during all phases of the diet. For him, you will need low-fat cottage cheese and kefir, five eggs and salt.

Do not be afraid - even inexperienced cooks will be able to cook this dish, and it will take a minimum of time. The taste of Dukan cheese is reminiscent of Adyghe.

Dairy products low fat:

• Kefir - 3 liters;
• Milk - 3 liters.

In addition, eggs in the amount of 5 pcs. and salt, best of all large table salt - 4 teaspoons.

From the dishes you need to prepare: a 5-liter saucepan, a silicone spatula, a colander and gauze.

How to cook? Bring milk to a boil over medium heat. In this case, constant stirring with a spatula is necessary, otherwise burning is possible. Using a blender, beat eggs with kefir in a bowl. Gauze spreads into a colander.

After boiling milk, you can pour a lot of kefir with eggs into it and add salt. Increase the heat (to the maximum), and bring to a boil. Usually it takes 5-8 minutes. In this case, whey and the mass itself are formed in the pan, from which cheese will be obtained later.

This content must be poured into a colander with gauze. After 10-16 minutes, the future cheese in gauze is placed under a heavy object. To do this, you can take a pot filled with water.

After 5-7 hours the cheese will be ready. If you do not plan to eat it in the near future, you need to store it in the refrigerator.

Chicken kebab

You will need:

• Meat from chicken thighs 6 pieces and 1 breast;
• Fat-free kefir (can be replaced with natural yogurt) - 2 cups;
• Seasonings (curry, paprika, etc.) and salt to taste (but remember the rule of limited use);
• Onions - small heads;
• Skewer.

cook two different composition for soaking meat. The first is kefir with curry and paprika. The breast is soaked in it. The second is yogurt and seasonings for chicken, thighs are placed in it. To marinate the workpiece, put it in the refrigerator for 2-3 hours.

Cut the onion into wide rings. String on a skewer in this order - thighs, breast, onion. You can fry on the grill or in the oven at a temperature of 180 degrees. Do not forget to turn the skewers periodically. Garlic sauce goes well with the dish.

Reviews: what do people say?

"Attack" was the most difficult, but also the most productive phase for me. For the whole diet, I threw off 12 kg, however, then I gained 6 kg when I left. But this is my own fault. During this tough period, the only negative for me was the rejection of all kinds of sweets. At the same time, there was no feeling of hunger for all 7 days. Excess weight is gone, but along with it, skin problems appeared - acne. I don't even know if it's related at all. Skin healed quickly. It is best to sit on this diet in winter or spring. After all, in autumn and summer there will be a huge temptation to eat fruits and vegetables. Financially, the diet is not cheap. One chicken breast a day is not enough - you need variety. And skimmed milk was hard to find in local stores. But with all the minuses, the main thing is the result, and it is really very good.

Marina, 38 years old

Just want to warn people with kidney disease or prone to it. Proteins have a bad effect on these organs. It is possible to thunder into the hospital immediately after the "Attack" phase. Before a diet, it is better to take tests and consult a nutritionist, as I did on the advice of a friend.

I liked the diet and dishes. My result is 6 kg, but I didn’t need more. With a height of 165, she weighed 67 kg, after 61. I am satisfied, and I didn’t have to torture myself with a hunger strike.

Julia, 21 years old

We invite you to watch a video review:

Dietary nutrition is the key to success in gaining slim figure. A huge number of schemes and programs have been developed that allow you to get rid of extra pounds based on the rejection of certain products, among which many losing weight give their preference to the Dukan diet. Already within the framework of the first stage, called "Attack", you can lose from 5 or 6 kilograms.

The diet developed by Dukan is based on minimizing the consumption of the body's fat cell nutrition source - carbohydrates and fats, which provokes the burning of the fat layer that makes up excess body weight, without any damage to muscle fibers. During the diet, they eat exclusively protein foods, that is, food containing protein, which is an energy supplier, but not deposited in body fat.

The system consists of four phases:

• attacks;
• cruise;
• consolidation;
• stabilization.

"Attack" is the shortest phase, the success in overcoming which depends on the entire result of the diet. It starts the process of losing weight.

Only protein products are allowed for consumption. Any fruits and vegetables, food containing fats and carbohydrates are prohibited. Protein is eaten in its pure form, cooked in a wide variety of forms. Sticking to a monotonous and heavy diet for a long time is difficult and quite dangerous for health. To lose fat layer and do not harm the body, the phase is characterized by short duration and swiftness.

The duration of the "Attack" of 10 days is recommended for people with overweight from 30 kilograms and more. Week stick protein menu follows those who need to throw off within 20-30 kilograms. About 5 days is enough for people who want to get rid of no more than 10 unnecessary kilograms. It is not recommended to increase the phase. The maximum is one and a half weeks, but no more. It is impossible, having lost about 6 kilograms, to try to increase the effectiveness of this stage. Failure to comply will only lead to health problems.

What kind of diet is followed during the "Attack" phase?

Exclusively protein, but this is only the general name of the nutrient. In his book, the author of the diet lists and describes about 72 types of foods containing protein. The main ones include the following:

• Chicken, turkey and beef. rabbit and veal. Extremely low-fat, so lamb and pork should be abstained, and poultry should be skinned.
• Meat by-products and products. You can eat tongue, liver, low-fat ham, kidneys.
• Fish and canned food. Use the semi-finished product without oil, and fish both fresh and smoked.
• Seafood. You can eat a variety of molluscs and crustaceans.
• Eggs. There are no restrictions on the amount of protein intake, but the yolks should be limited to 1-2 per day and less if cholesterol is lowered.
• Unsweetened and fat-free dairy products. Cottage cheese and processed cheeses are allowed, while the rest are prohibited.

This list represents allowed products. They can be used in unlimited quantities. There are also those products that are allowed only in a minimal amount. It is necessary to limit the use of greens, various sauces, including tomato, soy and mustard, lemons, olive oil, and bran is a must, but a maximum of 2 tablespoons per day.

A special place is given to drinking. Unsweetened, non-alcoholic, non-carbonated drinks are considered permitted. Juices in any form must be discarded. The author of the weight loss technique recommends drinking a decoction made from Goji berries, plain water without any impurities, and green tea.

There are certain rules by which a daily diet is formed:

1. The volume of fluid consumed in the form of water, green tea, goji berry decoction should be from two liters or more.
2. Be sure to consume a few tablespoons of bran per day.
3. Meals can be cooked in a variety of ways, but choose one that requires minimal or no use of vegetable oils.
4. No derogations are allowed. The menu should include only permitted products.
5. So that the dishes are not completely bland, food is seasoned with spices and salt, but in moderation. You should not abuse the sweetener.

If we allow deviations from these five fundamentals, this will minimize all efforts, jeopardize all subsequent phases.

Bran for the preparation of appropriate dishes take oatmeal. Daily ration divided into four meals, each of which requires a mandatory drink.

All the listed dishes and drinks correspond to breakfast, lunch, afternoon tea, dinner and are combined in the given order, for example, for breakfast they always drink either tea or coffee:

Day	Menu
First	Breakfast: egg and milk omelet, tea or coffee. Dinner: Dukanovski chicken soup, mint tea with ginger. afternoon tea: steamed cheesecakes with milk. Dinner: baked mackerel, kefir.
Second	Breakfast: oat bran porridge with milk, tea or coffee. Dinner: minced meat chops, chamomile tea. afternoon tea: oat bran muffins, decoction of goji berries. Dinner: turkey meatballs baked in the oven with herbs, drinking yogurt.
Third	Breakfast: boiled eggs, tea or coffee. Dinner: chicken nuggets in oat bran, green tea. afternoon tea: lemon pie, drinking yogurt. Dinner: omelette roll with red fish, herbal tea.
Fourth	Breakfast: bran tortilla sandwich with ham, tea or coffee. Dinner: salmon ear with boiled eggs and onions, mint tea with ginger. afternoon tea: Dessert of whipped proteins with lemon juice and sweetener, tea. Dinner: fish salad, rosehip broth.
Fifth	Breakfast: meat chips, tea or coffee. Dinner: chicken baked in the oven with salt, green tea. afternoon tea: Dyukanov pancakes from bran, milk and eggs, kefir. Dinner: fish pie, ginger drink.
Sixth	Breakfast: scrambled eggs with ham, tea or coffee. Dinner: beef steaks, lemon balm tea. afternoon tea: bran biscuits, drinking yogurt. Dinner: scrambled eggs with onion and shrimp, green tea.
Seventh	Breakfast: steamed omelet with herbs and melted cheese, tea or coffee. Dinner: grilled chicken breast, chamomile-mint tea. afternoon tea: vanilla porridge with bran, milk. Dinner: meat pie, kefir.

The diet is variable, but if there is no desire to independently paint and look for foods rich in protein, you can take the above menu as a basis. The advantage is that there are no restrictions at all, the need to calculate portions or grams of food eaten.

Dukan Diet Recipes for Attack

People who adhere to the protein first stage create a large number of dishes specifically for this phase. This allows you not to conduct your own culinary experiments, but to use some proven and popular recipes to make it easier to overcome the initial stage.

Half a kilogram of low-fat minced meat is seasoned with spices, salted. It is beaten off and formed into medium-sized flat cakes, which are first dipped in bran, which are taken in the amount of two tablespoons, and then in a couple of beaten eggs. Chops are fried either on the grill or in a frying pan, but in a small amount of vegetable oil. You can also cook in a slow cooker by choosing the "baking" mode.

Chicken breast cut into cubes. Meat is added to boiling water. Pour in 30 gr. soy natural sauce. When the chicken is completely cooked, a beaten chicken egg is poured in a thin stream. The fire is turned off and greens are poured into the pan. The soup is allowed to stand for at least 30 minutes.

Boil a couple of eggs and 200 gr. salmon or trout, and then cut. Add some greens and crab sticks. Enough 5-6 pieces. Salting the salad is not recommended, but if it seems too bland, you can salt the fish while it is cooking.

omelette roll

Prepared from oat bran (2 tablespoons), filled with a glass of milk with the addition of an egg. The omelet is fried on both sides. Wrapped just like that or with stuffing. You can add meat or fish, as well as eggs, herbs, ham. The dish turns out to be more satisfying if "Dukan's mayonnaise" is taken as a dressing.

Pie empty or stuffed

Together they mix a couple of eggs, kefir (3/4 cup), 6 tablespoons of bran, a bag of yeast (instant). Add spices with salt to your taste. The dough is left to rise for an hour in a warm place. Those who love lush pastries are advised to add 1/2 teaspoon of sugar substitute and baking powder.

The dough is poured into a mold. It is better to use silicone. Baking can be done empty or with filling, which is spread on the dough. When a golden crust forms on the cake, it is pulled out and allowed to cool.

Dessert Options

Some mistakenly believe that there is no place for desserts in the first phase of the Dukan diet. This is not entirely true. Allowed foods allow you to indulge in yummy, which helps to more easily overcome this stage.

The first and most complex phase of the author's nutrition system involves a menu that includes exclusively protein foods: the recipes for the Dukan Attack diet (as the stage is called) involve the use of chicken, eggs, lean meats and other foods rich in amino acids. The consumption of monotonous, albeit satisfying, food can bring serious discomfort to a person who is losing weight, so it is important to diversify your diet as much as possible in order to make it easier to transfer the initial phase of the diet.

What to cook on the Dukan Attack

The duration of the first stage of the Dukan weight loss system is calculated, depending on the amount of excess weight. For example, if you need to lose 5-20 kg, the Attack phase should be carried out for no longer than 5 days, with an excess body weight of 20-30 kg, it is worth continuing it for a week, people with a 30-kilogram overweight can stick to the protein menu up to 10 days. The Dukan Attack should not last longer, as this threatens with serious negative consequences.

In order not to break loose during the period of severe gastronomic restrictions, use different recipes for the Dukan Attack diet. With their help, in just a few days, you can cleanse the body of accumulated decay products and activate the fat burning process. To consolidate the result of the diet, it is worth moving to the next stage of the author's method of losing weight. If you make the menu correctly and continue to lose weight, the first phase of the Dukan diet will become very tasty and easy.

Allowed products on Attack

When preparing dishes for weight loss according to Dukan's recipes, you should not use oil - it is better to fry food in a dry frying pan with a non-stick layer, adding a small amount of water to it. In addition, you should not use salt and sugar during the Attack or other stages of the Dukan diet. You can give healthy dishes a taste with the help of natural spices, lemon juice, onions, garlic, vinegar, herbs, etc.

The list of products approved by Dukan for the period of the Attack, in addition to protein foods, includes bran, while you should stop at the usual crumbly ones and eat them at 1.5 tbsp. l. per day, otherwise problems with the chair can not be avoided. Other permitted products of the Attack phase:

• turkey, chicken breast;
• meat offal (liver, heart, etc.);
• lean meat (you can eat veal, beef);
• eggs;
• seafood (crab meat, shrimp,
• lean fish (pollock, pike, pike perch, cod);
• low-fat dairy products (yogurt, kefir, cottage cheese, milk);
• eggs;
• low fat ham.

Recipes for Dukan on Attack

The main requirement imposed by the author's method of losing weight is a ban on eating food that is not included in the list of permitted. Recipes for the Dukan Attack allow you to make the process of losing excess weight pleasant and healthy, while you can eat as many times as you want. Thanks to the satiety and nutritional value of protein foods, you will not feel hungry during weight loss. The recipes for the Attack stage of the Dukan diet involve healthy cooking methods - baking in the oven, grilling or steaming, boiling, stewing.

Recipe for Dukan Attack mayonnaise

• Cooking time: 5 minutes.
• Number of servings: for 10 people.
• Calorie content of the dish: 149 kcal / 100 g.
• Purpose: addition to the main dishes.
• Cuisine: European.

The Attack phase implies the rejection of fatty sauces, which include store-bought mayonnaise. However, it can be replaced using Pierre Dukan's recipe. Since the diet sauce contains vaseline oil, during the period of eating protein foods, it will not be harmful, but even useful, as it will save you from possible constipation. Mayonnaise Dukan Attack does not include prohibited vegetable oils, in contrast to which the vaseline product contains 0 calories and is not absorbed by the intestines. Below is a recipe for how to make a delicious sauce.

Ingredients:

• mustard - 1 tsp;
• raw chicken yolks - 2 pcs.;
• salt - 5 g;
• fat-free cottage cheese - 0.25 kg;
• sweetener - 1 tablet;
• vaseline oil - 1 tbsp. l.;
• lemon juice (or vinegar) - 1 tbsp. l.

Cooking method:

1. Add a sweetener dissolved in 1 tsp to the yolks. water.
2. Combine the mixture with mustard, salt, then beat with a blender.
3. Send the cottage cheese to the mass and again work with a chopper.
4. Without turning off the device, pour the oil into the mayonnaise in a thin stream.
5. When the mixture becomes homogeneous and viscous, add lemon juice to it, mix thoroughly and, if desired, season with crushed garlic, herbs or spices.

Cottage cheese casserole

• Number of servings: for 4 persons.
• Calorie content of the dish: 133 kcal / 100 g.
• Purpose: breakfast.
• Cuisine: European.
• Difficulty of preparation: low.

Baking with cottage cheese is not only delicious, but also very healthy, especially for people who decide to follow the Dukan diet. This dessert contains protein and calcium, which are extremely important for losing weight. The recipe for a regular casserole includes flour and sugar, but the proposed cooking option is no less tasty without these components. Cottage cheese casserole on Dukan's Attack is cooked in the oven, microwave or slow cooker. Below is a simple recipe with a photo of how to cook a quick and tasty diet cake.

Ingredients:

• eggs - 3 pcs.;
• oat bran - 1.5 tbsp. l.;
• wheat bran - 1.5 tbsp. l.;
• fat-free cottage cheese - 0.5 kg;
• sweetener - 10 tablets;
• baking powder - 1.5 tsp.

Cooking method:

1. Place the curd mass in a deep bowl, rub with a spoon, then mix with bran.
2. Crush the sweetener tablets and add to the curd along with the baking powder.
3. Separate the yolks from the whites. Beat the latter and pour into the curd mixture, mixing it again.
4. Fill the silicone mold with the resulting mass and send the dish to bake in an oven heated to 180 degrees.
5. After half an hour, the Dukan diet casserole will be ready to serve (you can verify this by sticking a stick in the middle of the pie: its dryness will confirm the readiness of the dessert).

Dukan chicken soup

• Cooking time: 50 minutes.
• Calorie content of the dish: 25 kcal / 100 g.
• Purpose: lunch, dinner.
• Cuisine: European.
• Difficulty of preparation: low.

Recipes on the Dukan Attack diet provide for the use of strictly permitted foods. This phase of the weight loss system is considered the most difficult, since it allows the use of exclusively protein foods. Nevertheless, Dukan's soup with chicken, like many other dishes made from protein components, turns out to be very tasty, satisfying and at the same time light. The egg in the soup can be put boiled or raw, while the latter must be shaken in the broth. The dietary recipe allows the addition of a small amount of salt.

Ingredients:

• greenery;
• chicken fillet - 0.5 kg;
• spices;
• greenery;
• eggs - 2 pcs.

Cooking method:

1. The fillet should be chopped with a blender / meat grinder.
2. Peel the boiled egg and mix with minced meat, adding salt and seasonings.
3. Form meatballs from the resulting mass and boil them in boiling water (it will take about 10 minutes).
4. The second egg must be cut into small cubes and sent to the broth.
5. Stirring frequently, boil the soup for 5 minutes, sprinkle with chopped herbs and serve.

Dukan's fish soup

• Number of servings: for 5 persons.
• Calorie content of the dish: 38 kcal / 100g.
• Purpose: lunch.
• Cuisine: European.
• Difficulty of preparation: low.

The dish perfectly diversifies the diet during the Dukan diet, while fish soup can be eaten not only during the Attack period, but also at other stages of the weight loss system. To cook a delicious fish soup according to the proposed recipe, the broth can be prepared from inexpensive fish parts, which are then removed from the pan, and the soup is cooked with beautiful “meat” fish slices. Dukan's Ukha Attack is prepared exclusively from fresh ingredients and does not contain potatoes or other starchy foods. If desired, you can use several types of lean fish at once. How to prepare a dish?

Ingredients:

• the bulb is large;
• white fish (carp, trout, pike, sterlet) - 0.3 kg;
• pepper, other spices;
• shrimp - 0.3 kg.

Cooking method:

1. Fill the pot cold water, place on high heat. Send here the onion (whole) and a piece of fish.
2. After boiling, season the dish and wait 10 minutes.
3. In a separate pan, boil the shrimp for 3-4 minutes, then cool and peel.
4. Remove the fish, onion from the fish soup. Remove the bones from the fish and return it, along with the shrimp, to the broth.
5. Boil the components for a couple more minutes, remove the container from the stove.
6. Serve the fish soup with a slice of whole grain bread and herbs.

Soup with meatballs

• Cooking time: 25 minutes.
• Number of servings: for 2 persons.
• Calorie content of the dish: 49 kcal / 100 g.
• Purpose: lunch.
• Cuisine: European.
• Difficulty of preparation: low.

These Dukan Attack diet recipes are very easy to prepare and can be prepared within half an hour, while their taste can be compared to gourmet restaurant dishes. The main ingredient of the soup chicken fillet in addition, eggs are used, which make the minced meat more viscous and convenient for modeling. Soup with meatballs comes out nutritious, fragrant and healthy. How is it cooked?

Ingredients:

• bulb;
• chicken broth - 2 l;
• minced chicken - 0.5 kg;
• spices;
• egg;
• green parsley - 1 bunch.

Cooking method:

1. Boil the broth, send the fried onion cubes into it.
2. Season the minced chicken, after which, according to the recipe, it should be mixed with a raw egg.
3. Form the mass into small balls with wet hands or teaspoons. Send meatballs to boiling water.
4. Boil the soup for 10 minutes, then season it with finely chopped parsley and boil the ingredients for another 5 minutes.

Omelette

• Cooking time: 10 minutes.
• Calorie content of the dish: 118 kcad / 100 g.
• Purpose: breakfast.
• Cuisine: European.
• Difficulty of preparation: low.

Eggs are a universal product for the Dukan weight loss system. This hearty, dietary product is easier to digest than chicken or other types of meat, it is quick and easy to prepare, and is used in many recipes. Many different dishes can be prepared from eggs - casserole, scrambled eggs, soft-boiled, hard-boiled eggs, but an omelette is considered the most delicious cooking option. Optionally, diversify it with any protein fillings and spices. How to prepare a simple omelette according to Dukan Attack?

Ingredients:

• seasonings;
• green onions;
• egg white - 3 pcs.;
• egg yolk - 1 pc.

Cooking method:

1. Whisk eggs with 2 tbsp. l. water, spices.
2. Finely chop the onion, send to the rest of the components.
3. Pour the mixture into a hot skillet greased with a drop of olive oil.
4. Slightly fry the omelette first on one side, then turn over with a spatula to the other. Roll the cake into a roll and serve sprinkled with herbs.

Chicken according to Dukan

• Cooking time: hour.
• Number of servings: for 1-2 persons.
• Calorie content of the dish: 143 kcal / 100 g.
• Purpose: lunch, dinner.
• Cuisine: European.
• Difficulty of preparation: low.

Chicken meat is one of the main products that is consumed during the Dukan Atack diet. At the same time, the breast is considered to be the best part of it, which is rich in protein, contains practically no cholesterol and is easily absorbed by the body. For adherents of the protein food system, chicken is a real find, since the meat lends itself to any type of preparation - baking, boiling, stewing, frying. We offer to cook chicken according to Dukan Attack with garlic and spices in the oven. The recipe suggests that the dish can be served both cold and hot.

Ingredients:

• salt, spices to your taste;
• chicken breasts - 2 pcs.;
• garlic cloves - 2 pcs.;
• mustard - 1 tsp

Cooking method:

1. Rinse the meat, remove all unnecessary - skin, fat, films.
2. Make shallow cuts on the fillet, into which you should place the garlic cut into thin slices.
3. Salt, season the chicken and let marinate. Leaving the meat is worth no more than half an hour.
4. Transfer the meat to a baking sheet covered with foil, cover it with the free edge of the wrapper and bake for 20 minutes at medium temperature (do not send the dish in the oven for longer, otherwise the chicken will be dry).

Chicken liver

• Cooking time: 40 minutes.
• Number of servings: for 6 people.
• Calorie content of the dish: 126 kcal / 100 g.
• Purpose: breakfast / lunch / dinner.
• Cuisine: European.
• Difficulty of preparation: low.

The author of the diet allows you to eat offal, regardless of their fat content. Chicken liver according to Dukan Attack is used to prepare a delicate pate - a delicious snack on a daily or festive table. It is convenient to make such a dish in large quantities for a week and store in the refrigerator. Pate according to Dukan's recipe can be smeared on bread, toast or stuffed with boiled eggs.

Ingredients:

• fat-free cottage cheese - 100 g;
• chicken liver - 0.4 kg;
• eggs - 3 pcs.;
• spices (sage, pepper, rosemary);
• leek or onion - 1 pc.

Cooking method:

1. Thoroughly clean the liver from veins, films, then rinse with cold water and place in a saucepan.
2. Pour the component so that the water covers the liver by 2 fingers.
3. Place the onion here, add salt and cook the offal for half an hour over low heat.
4. Drain the water, cool the component.
5. Separately, boil the eggs, peel and cut them finely.
6. Place all ingredients in a blender bowl and grind until a smooth paste is obtained.
7. Transfer the low calorie Ducanu Attack recipe to a resealable bowl and refrigerate.

Syrniki

• Cooking time: 15 minutes.
• Number of servings: for 2 persons.
• Calorie content of the dish: 127 kcal / 100 g.
• Purpose: breakfast.
• Cuisine: European.
• Difficulty of preparation: low.

Active, working people often do not have enough time to prepare a varied, hearty breakfast. However, some recipes for the Dukan Attack diet require a minimum of effort and time. Such dishes include syrniki, which are prepared from low-fat cottage cheese. Breakfast of this type is not only economical, but also very useful (the lower the fat content of the fermented milk product, the more calcium it contains). Dukan Attack cheesecakes practically do not differ in taste from ordinary cheesecakes - they are just as fragrant, sweet and tender.

Ingredients:

• egg;
• fat-free cottage cheese - 0.3 kg;
• sweetener - 4 tablets;
• bran - 2 tablespoons.

Cooking method:

1. Thoroughly mix the ingredients, form cheesecakes from the resulting mass into a shape like cutlets.
2. Heat up a frying pan, put some olive oil on it.
3. Fry cheesecakes on both sides for 7 minutes over low heat.

Crab salad

• Cooking time: 15 minutes.
• Number of servings: for 1 person.
• Calorie content of the dish: 120 kcal / 100 g.
• Destination: lunch / dinner.
• Cuisine: European.
• Difficulty of preparation: low.

As a rule, festive and everyday salads are prepared with mayonnaise or other fatty sauces. On the Dukan diet, such foods are excluded and store-bought refills are on the table of prohibited foods. However, if you are on a diet, you can cook Dukan Attack crab salad with homemade sauce, which tastes just as good and is harmless to the figure. It is easy to make: you need to beat the egg with vinegar, mustard, sugar and salt. How to make a salad for the Dukan diet?

Ingredients:

• green onion;
• crab sticks - 6 pcs.;
• eggs - 2 pcs.;
• homemade mayonnaise - 1 tbsp. l.;
• greenery.

Cooking method:

1. Boil eggs, cut into cubes along with crab sticks.
2. Finely chop the greens and onion, mix all the ingredients.
3. Dress the salad with dressing.

Video Recipes for the Dukan Diet Attack

Recipes for the Dukan Diet Attack require a special approach, since consumption is prohibited during this period. vegetable salads, sweets, fruits. As a rule, the Attack phase lasts only a week, but it starts the process of splitting fats in the body. At the same time, with the help of initial stage diet people lose 4-7 kg. The menu according to the Dukan system should contain exclusively protein foods, however, even from a modest peppery allowed food, you can cook delicious, varied dishes.

Bran cakes on Attack

bread recipe

Desserts on Attack