Ducan Diet Phase 1 Menu
Attack is the first phase of four in the Ducan diet. It is the shortest in time and at the same time the most effective in terms of getting rid of excess weight. In other phases, the process of losing weight will be less intense.
Content:
- Duration of the "attack" phase
- The principle of the "attack" phase
- Approved products for "attack"
- Prohibited products for "attack"
- Menu for the week in the "attack" phase
Duration of the "attack" phase
The “attack” phase is characterized by maximum weight loss. This is possible due to the fact that a person mainly consumes products containing protein. The weight not only does not increase, but also begins to decrease. The cells do not receive carbohydrates, but they need energy. Her body takes from fat reserves, as a result, extra pounds go away.
Depending on what the final goal is (how many kilograms a person wants to lose), the duration of the "attack" phase will depend:
- In two days, you can get rid of 5 kg.
- In three days, you can lose 5-8 kg.
- In four or five days, you can get rid of 8-10 kg.
- For a week or more, you can lose 10 kg.
Nevertheless, no matter what result a person strives for, it is strictly forbidden to lose weight in the "attack" phase for more than 7 days. If you neglect this recommendation, the body will stop shedding excess weight, and then will begin to gain it again.
The principle of the "attack" phase
The "attack" phase is short in time, but it requires observance of rather strict rules. If the excess weight exceeds 20 kg, then the stage can take 3-5 days. When the excess weight is 30 kg, the "attack" can last the maximum allowed time - 7 days. The average weight loss will be 5-8 kg.
You can only eat foods rich in protein. Carbohydrate dishes on the menu are reduced as much as possible, sugar is abandoned altogether. The body is under stress, the metabolism is accelerating. At the same time, the calorie content of the menu decreases, since it will not be possible to eat a lot of protein products. After all, this food is quite nutritious.
Drinking plenty of water is essential. You must consume at least 2 liters of liquid per day. Otherwise, you can bring your body to dehydration.
The portions during the "attack" are not limited in size. Eating is allowed throughout the day. Therefore, a person will not feel hungry. This is why the Ducan diet attracts most people who want to lose weight.
If you need to speed up the process of losing weight, you need to go in for sports. You can start with a short walk in the fresh air. At the same time, you should not walk slowly, you need to walk quite intensively.
Approved products for "attack"
In order to prepare meals during the attack phase, you can use the following foods:
- Any portion of beef other than rib meat and entrecote.
- Horse meat and veal.
- Skinless poultry. You can only choose low-fat poultry varieties.
- Rabbit meat.
- Ham. Its fat content should be limited to 2-4%.
- Smoked fish, the fat content of which does not exceed 10%.
- Fresh fish, any canned fish in its own juice.
- Crab sticks.
- Seafood.
- Eggs. The method of their preparation does not matter, the main thing is not to add oil during the heat treatment.
- All low fat dairy products.
- Mushrooms.
- Fish, mushroom, meat broths. Vegetables, fats and cereals are not added to broths.
You can eat dishes prepared on the basis of the listed products in any quantity and at any time. Besides water, you can drink coffee, herbal tea, chicory, carbonated water, if it is marked "light".
While cooking, you can add bran, sugar substitutes, garlic, lemon, and condiments such as dill, parsley, and cumin.
Pierre Dukan also allows you to season dishes with vinegar and mustard, add onions to them to add flavor, but in small quantities. If you just slightly modify your menu, then you will not be able to lose weight. The "attack" phase must be strictly observed. You can stop losing weight even if the person season the dishes with ketchup or mayonnaise. Although at first glance, these additives seem to be absolutely "harmless".
It is allowed to eat low-fat milk-based desserts. Moreover, their volumes are not limited. However, yoghurts, which contain even small pieces of fruit, should be discarded.
Prohibited products for "attack"
In the "attack" phase, products such as:
- Lamb, pork.
- All flour products.
- All sweets.
- Any ketchups and sauces.
Do not add oil while cooking. The ban applies to both butter and vegetable oil. Red fish is the only source of fat in the attack phase.
In the first phase of the Ducan diet, alcohol will be banned (in the future, you can use it). The fact is that alcoholic beverages often contain quite a lot of sugar. Therefore, if you strictly follow the menu, but consume alcohol, you will not be able to achieve the effect. Even if you take alcohol in which there is no sugar at all, this will negatively affect the metabolism. As a result, the weight will remain at the same level.
Weekly menu for the attack phase
To make it easier for the body to get used to protein foods, you can use a ready-made menu for a week.
| Breakfast | Dinner | Afternoon snack | Dinner | |
| Monday | Ham, eggs (2 pcs.), Coffee | Any white fish soup | Cottage cheese with cinnamon, kefir | Turkey meatballs, soy milk cheese |
| Tuesday | Tortillas (according to Ducan), red fish | Grilled chicken with lemon sauce and parsley | Yogurt, cottage cheese casserole | Grilled squid and green tea |
| Wednesday | Cheesecakes, yogurt | Baked dorado stuffed with herbs | Cheesecakes with sour cream (0% fat) | White fish in its own juice, rosehip infusion |
| Thursday | Omelet, cooked without oil, chicken | Boiled veal baked with cottage cheese | Dukan-style bran flatbread with tofu, milk | Stewed rabbit, curd-cheese ball with herbs |
| Friday | Tofu, pancakes, coffee with milk | Chicken broth, egg, herbs | Yogurt, cottage cheese | Horse meatballs, Dukan tortilla |
| Saturday | Egg, bran bread with ham, tea | Shirataki noodle soup | Yogurt, cottage cheese | Pastroma their turkey fillet |
| Sunday | Bran porridge (oatmeal), coffee with milk | Fish soup, herbs | Dessert with cottage cheese according to Dukan | Shrimps with cheese sauce, flatbread |
The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist
Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).
