Ingredients:

• Chicken fillet - 1 pc.
• Water – 1 – 1.5 liters
• Dry or fresh dill
• Onion
• Chicken egg
• Bay leaf
• Black allspice

Today, many people have probably heard about the Dukan diet, even if you do not consider yourself to be in the category of women who need or would like to lose weight, you were probably wondering what kind of system it is and why they talk about it like that.

Yes, indeed, thanks to the Dukan system, many people lose quite a lot of extra pounds, but it is very important to eat right. And that’s why I decided to inquire about acceptable products at all stages. And, of course, the most difficult stage is the ATTACK. But don’t worry, you just need to be able to find good recipes and your diet will go like clockwork.

Let's look at the recipe for making delicious chicken soup according to Dukan, which is acceptable at the ATTACK stage.

Dukan chicken soup (Attack) - recipe with photo

Products for Dukan soup.
We start preparing the soup, of course, with broth. To do this, rinse the chicken fillet thoroughly and place it in a pan of water. Let the meat simmer over low heat for 30 - 40 minutes.
At this time, take a small onion. We will not eat it in soup, but only with its help we will add an appetizing and rich aroma to the chicken broth. So, peel the onions and cut the onion in half.
Let's send one half to the broth to cook along with the meat.
When the chicken is cooked and already soft enough, remove the fillet from the broth and cut it into cubes with a sharp knife.
Place the meat back into the broth and continue cooking the soup. At this stage, add bay leaf, a little salt, dill and beat in one chicken egg, stirring it immediately while adding so that the egg turns out to be “chopped”.
Turn off the heat, remove the onions from the soup; we don’t want to eat them yet. And after cooling the soup slightly, serve it to the table. I think you will like this dinner, but what can I tell you, your family will also like it! Enjoy your meal!

Many people have a persistent stereotype that losing weight is necessarily a difficult test for a person, that it is necessary to subject oneself to terrible restrictions and strain one’s willpower with all one’s might so as not to consume extra calories. If you want to lose weight, it is not at all necessary to torment yourself with hunger, suffering from dizziness and abdominal pain. After all, the Dukan diet has long existed, in the first stage of which you can lose up to 10 kg.

The name of the first phase of the diet is “Attack,” which clearly indicates the principle of its action. In a short time, you can get rid of excess weight by intensively attacking fat cells. In this article we will tell you what the “Attack” stage is in, and also bring to your attention many delicious and healthy dietary recipes.

Ducan's diet

The diet was developed over several decades by nutritionist Pierre Dukan. Unlike many other weight loss methods, which help you lose weight but do not work in the long term, this method is aimed at maintaining the achieved result.

The diet and its first stage, “Attack,” aimed specifically at starting the weight loss process, last a relatively long time, but have an undeniable effect. The main principle of the diet is a variety of foods with little or no fat and carbohydrates.

Principles of "Attack"

At the “Attack” stage, you will not get rid of all the weight at once in a clearly defined short period of time, however, by following a diet, you will absolutely get results. The main principle of the first stage of the diet, as mentioned above, is to reduce the amount of carbohydrates in the diet and a variety of different proteins.

It’s not difficult to compose without focusing on one thing. However, it is important that the products contain as much protein as possible for the “Attack”. After all, this stage actually relies on using this “magic” protein to reduce weight, while saturating your body with useful substances.

Let's start to figure out what products can be used for appetizing dietary dishes, and then we'll move on to recipes for the "Attack" stage of the Dukan diet.

Authorized Products

When following a diet, it is important not to make mistakes in choosing ingredients for cooking in order to create the right menu for the “Attack” stage of the Dukan diet.

We offer you a list of products acceptable for use:

• eggs (no more than 2 per day);
• low-fat dairy products;
• any type of fish;
• seasonings (herbs);
• sugar substitutes;
• vinegar;
• some seafood (crustaceans, mollusks);
• various types of meat (rabbit, veal, horse meat, beef);
• any bird except geese and ducks;
• various greens.

It is worth using less salt in food, as it retains fluid in the body, which leads to a slowdown in the process of losing weight.

The main principle of the diet is the absence of fat in foods, but Pierre Dukan says that you can add 1 tablespoon of vegetable oil per day to prepared (and only!) food. However, it is better to follow the diet to the end on the “Attack” and eat only the foods listed above.

Restrictions

First of all, of course, you shouldn’t unnecessarily prolong the “Attack” time. The maximum duration of the stage is 10 days. Sitting on it more can have an extremely negative impact on your health.

Under no circumstances should you starve yourself or take long breaks between meals. When preparing any dishes, do without oil. You should drink from one and a half to two and a half liters of drinking water per day. It is also necessary to eat one and a half spoons a day along with other foods - this is an integral element of the recipes in the Dukan diet for “Attack”.

First meal

Let's start creating a menu for the first stage of the “Attack” of the Dukan diet!

Don’t think that by giving up potatoes, fat and various vegetables, you won’t be able to make soup. Believe me, the ingredients presented in the list above are quite enough to prepare a delicious hearty soup, and more than one.

Fish soup

For example, you can prepare an excellent fish soup for the Dukan diet:

1. Boil water in a saucepan with a volume of about one and a half to two liters and add pepper to taste and a few bay leaves shortly before boiling.
2. Immediately after the water boils, throw in the fish.
3. Add salt and cook until done.
4. After removing the carcass, you will get fish broth, to which you add tofu cheese and onions, without stopping cooking. If the greens are dried, add them now along with the paprika; if they are fresh, set them aside; you should put them at the very end.
5. Then beat the egg and, while lightly stirring the soup, pour it in.

Bon appetit!

Chicken soup

If you are a chicken broth soup lover, no problem! There is another great recipe for you:

1. First, cook broth from pre-washed chicken breast, to which you can add spices according to your taste.
2. Prepare meatballs from turkey (you can use rabbit or chicken). If desired, you can add one egg to the minced meat.
3. After some cooking time, remove the chicken breast from the broth and cook the meatballs in it until cooked.
4. Add the egg beaten with soy sauce and herbs and serve!

As you can see, preparing the first dish while following the Dukan diet is more than possible!

Below are several more recipes for dishes for the Dukan diet at the “Attack” stage with photos.

Second courses

The Dukan diet is rich in main courses, because literally anything can be prepared from the listed ingredients. Here is a recipe for juicy and delicious ones that will satisfy you and not break your diet.

Crab cutlets with oatmeal

Prepare like this:

1. Pour milk over oat bran and leave to swell for up to 10 minutes.
2. Cut crab sticks (9-10 pieces) and add to bran with milk along with minced chicken (250 g) and egg.
3. Sprinkle with a little salt.
4. Bake the cutlets made from the resulting mass on a baking sheet, sprinkled with bran.
5. Serve with herbs and yogurt.

Chicken roll

If you like chicken dishes, then you should also try the wonderful diet chicken roll, the mere appearance of which already creates the impression of a festive dish:

1. Cut a thin layer of fillet - the thickness of the pieces should be a centimeter or less.
2. Place on cling film and press lightly onto the surface.
3. You can conduct your own experiments with the filling: add various cheeses, minced meat, eggs and any greens.
4. Place the filling on the fillet, roll it into a roll and bake at a stable temperature of 180 degrees.

Chicken roll is equally delicious both hot and cold. Bon appetit!

Stewed pollock

Undeservedly, pollock is considered an unappetizing and boring fish. However, this fish is ideal for our diet, as it has a positive effect on the functioning of the cardiovascular system, and is inexpensive.

And stewed pollock is a hearty and very tasty, tender dish that can be prepared during the “Attack”:

1. Washed, cleared of scales, giblets and fins, pollock should be cut into large pieces and mixed in a bowl with onions, which have previously been cut into half rings.
2. Pour soy sauce and sprinkle with spices and salt to taste.
3. Marinate for about a quarter of an hour, stir several times during this time.
4. Now you need to place pollock with onions in the marinade in the oven, preheated to the desired temperature.
5. Simmer until fully cooked, covering with foil. Serve and enjoy delicious fish!

Snacks and salads

There are many Dukan recipes for the “Attack” stage that almost anyone can implement. They take no more than ten minutes to prepare and the taste is simply wonderful. Check it out for yourself!

Salad with crab sticks and squid

You can prepare a delicious salad from crab sticks:

1. Boil the squid for about three minutes.
2. After cooling, cut into strips and then chop the crab sticks.
3. Boil the eggs.
4. Then grate only the white, we don’t need the yolk, and mix with squid, crab sticks and caviar.
5. After adding salt, arrange beautifully in a salad bowl and season with dietary mayonnaise.

Instead of store-bought sauce, it is better to make homemade sauce. Use Dukan mayonnaise recipe:

1. Add a little salt to three egg yolks and beat.
2. Then you should add a little sweetener.
3. Then you need to add a spoonful of vegetable oil. Mix thoroughly - and your Dukan mayonnaise is ready!

Dessert

During a diet, you especially want to treat yourself to something tasty. At the “Attack” stage of the Dukan diet, this is quite possible! Try the following recipes.

Oatmeal muffins

To make oatmeal muffins you will need the following ingredients:

• cottage cheese without lumps;
• oat and wheat bran;
• corn starch;
• a little baking powder;
• two eggs;
• sugar substitute.

After mixing all this and placing it in molds, bake in the oven at 200 degrees for about half an hour until the surface turns golden. A healthy dietary dessert is ready!

Biscuit

You can also treat yourself to a biscuit:

1. Beat one egg with sweetener.
2. Then add wheat and oat bran to the mixture, after grinding them in a blender.
3. Add cottage cheese, baking powder and vanilla.
4. Place in molds and bake at 170 for about 15 minutes.

Syrniki

Another favorite dish by many. For Dukan cheesecakes you will need:

• cottage cheese;
• egg;
• oat bran;
• sweetener;
• baking powder;
• vanillin.

Beat the egg with the sweetener and add everything else to the mixture, then stir until smooth. Next, prepare the cheesecakes in the oven. Eat with yogurt. Bon appetit!

Bread

And where would we be without bread at lunch, even a dietary one!

Here's a bread recipe that's perfect for Attack:

1. Mix bran with salt, yeast and various spices to taste.
2. Next, beat the eggs with some cottage cheese and mix the resulting mass with the dry mixture obtained earlier.
3. After covering it all, leave it for an hour to let the yeast do its work.
4. Place in a mold, place in an oven preheated to 180 degrees and bake at 180-200 degrees for about an hour. Leave in the oven after it's baked to allow the bread to cool before serving!

There is another recipe in which the bread will give the impression of being ordinary, non-dietary, while at the same time fitting into the framework of what is allowed to you during the “Attack”.

For preparation you will need:

• raw egg whites;
• starch;
• oat bran – you can’t live without it;
• wheat bran;
• skimmed milk powder;
• a little baking powder.

Soup when dieting is an excellent solution. It quickly fills the stomach and creates a feeling of fullness, even if its recipe is purely dietary. Nutritionists recommend consuming soups with any diet, as they help proper digestion. We offer you 10 recipes for delicious and satisfying soups, approved for...

This recipe is suitable for any stage of the Dukan diet, except the initial one.

Ingredients:

• chicken fillet - 1 pc.;
• champignons (or other mushrooms) - 800 g;
• low-fat milk - 1 glass;
• onions - 1 pc.;
• salt, spices.

The soup will be tastier if you cook it with chicken and mushroom broth at the same time. To do this, boil the fillet and mushrooms in different pans, salting the water and adding your favorite seasonings. The chicken will be even more flavorful if you boil the onion with it.

Cut the finished mushrooms and poultry into small pieces and grind in a blender into a solid mass. Mix the two broths into one and add milk to it. Place the chicken and mushroom mixture in a saucepan with broth and bring to a boil again.

A few minutes before the Dukan puree soup is ready, add herbs and spices to the dish. It is best to add greens to the plate when serving.

Dukan fish soup

Ingredients:

• chicken fillet - 1 pc.;
• chicken egg - 2 pcs.;
• greenery;
• spices, salt.

Grind the chicken meat in a meat grinder, combine with one egg, salt and season. Make meatballs from the minced meat and boil in boiling water for 10 minutes. Chop the second boiled egg, add to the soup and, stirring often, cook for about 5 minutes. A minute before the end of cooking, add greens to the dish.

Dukan meatball soup with kefir

Another great recipe for alternating protein days.

Ingredients:

• low-fat kefir - 1 l;
• egg;
• greenery;
• chicken and turkey fillet - 200 g each;
• onions - 1 pc.;
• salt, spices.

Prepare minced chicken and turkey, mix it well with finely chopped onion, dill and other herbs. Divide the minced meat into small round lumps.

Prepare the broth from kefir, raw chicken eggs and half a liter of water. Stir the liquid constantly until it boils. Then add the meatballs to the soup and, stirring occasionally, cook for up to 20 minutes. At the very end of cooking, add herbs to the dish, turn off the heat, cover with a lid and wait half an hour. The soup can be served.

Dukan egg soup

Ingredients:

• chicken broth - 4 cups;
• chicken egg - 2 pcs.;
• chicken egg yolk - 1 pc.;
• garlic - 4 cloves;
• ginger powder - on the tip of a teaspoon;
• spices, salt, herbs.

Add ginger powder to boiling water and add chopped onions. Let the liquid simmer over low heat while you whisk the eggs and egg yolk into a smooth mixture. Quickly pour the beaten eggs into the soup and stir. Wait 2-3 minutes for the egg fibers to cook. Salt, add spices, and garnish with chopped herbs before serving.

Dukan pumpkin soup

An excellent option for all phases of the program, excluding attack.

Ingredients:

• pumpkin - 250 g pulp;
• onions - 1 pc.;
• fennel - 1 pc.;
• low-fat milk - 100 ml;
• carrots - 1 pc.;
• salt, spices.

For cooking, you only need the pulp of the pumpkin. Carefully remove it from the “shell”, remove the seeds and cut into cubes. Chop the onion, carrots and fennel with a knife. Fry all the vegetables in a non-stick frying pan, adding the pumpkin last. When the vegetables are fried, pour a few tablespoons of water over them, cover with a lid and simmer for half an hour. Don't forget to stir the dish periodically to prevent it from burning.

After 30 minutes, pour the heated milk into the pan. Salt, add herbs and spices. The final touch is to beat the resulting mass in a blender. The soup can be served with low-fat yogurt.

Dukan onion soup

Recipe for vegetable rotation days and all other stages except attack.

Ingredients:

• onions - 6 pcs.;
• celery root;
• dried garlic;
• greenery;
• salt, spices.

Divide the onions into two parts, rub on all sides with vegetable oil, add salt, spread with crushed garlic, sprinkle with herbs and bake in the oven until done. Grate the celery on a fine grater and add it to a saucepan with water. Send the finished onions there too.

When the water boils, turn off the heat and let the soup cool. Whip all the cooked ingredients in a blender and pour into plates. Low-fat unsweetened yogurt is suitable as a dressing.

Broccoli soup according to Dukan

Soup for all stages except attack, where you can only eat protein foods.

Ingredients:

• chicken fillet - 1 pc.;
• broccoli - 100 g;
• champignons - 50 g;
• low-fat milk - 1 tbsp;
• salt, spices.

Boil finely chopped breast and broccoli until tender, then remove from the water and grind in a blender to a paste. Chop the mushrooms into slices and fry on a non-stick surface with onions, salt and spices. Place all products in the broth, pour in milk, add herbs. Just bring the dish to a boil and it will be ready.

Cheese seafood soup according to Dukan

An excellent recipe for both attack and any other level of diet.

Ingredients:

• seafood cocktail - 0.5 kg;
• processed cheese - 100 g;
• onions - 1 pc.;
• salt, spices, herbs.

Take frozen seafood; a platter or cocktail is best. For soup you will need to defrost them, take care of this in advance.

Chop the onion and fry it without oil in a non-stick frying pan. Place thawed seafood in boiling water and add sautéed onions.

ear according to Dukan rich in vitamins and minerals such as: vitamin B12 - 13.2%, iodine - 17.7%, cobalt - 35.6%, chromium - 18.4%

What are the benefits of Dukan ear?

• Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Iodine participates in the functioning of the thyroid gland, ensuring the formation of hormones (thyroxine and triiodothyronine). Necessary for the growth and differentiation of cells of all tissues of the human body, mitochondrial respiration, regulation of transmembrane transport of sodium and hormones. Insufficient intake leads to endemic goiter with hypothyroidism and slowing of metabolism, arterial hypotension, stunted growth and mental development in children.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

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You can see a complete guide to the most useful products in the appendix.

Dietary nutrition is the key to success in achieving a slim figure. A huge number of schemes and programs have been developed that allow you to get rid of extra pounds by giving up certain foods, among which many people losing weight prefer the Dukan diet. Already within the first stage, called “Attack,” you can lose 5 or 6 kilograms.

The diet developed by Dukan is based on minimizing the consumption of the food source of fat cells in the body - 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 a supplier of energy, but is not stored in fat deposits.

The system consists of four phases:

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

“Attack” is the shortest phase, the success of overcoming which determines the entire result of the diet. It starts the mechanism of the weight loss process.

Only protein products are allowed for consumption. Any fruits and vegetables, foods containing fats and carbohydrates are prohibited. Protein is eaten in its pure form and prepared in a wide variety of forms. Sticking to a monotonous and heavy diet for a long time is difficult and quite dangerous to health. In order to lose fat and not harm the body, the phase is short-lived and rapid.

The duration of the “Attack” of 10 days is recommended for people with excess weight of 30 kilograms or more. Those who need to lose 20-30 kilograms should stick to a protein menu for a week. 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. You cannot, having lost about 6 kilograms, try to increase the effectiveness of this stage. Failure to comply with the measure will only lead to health problems.

What diet do you eat 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 meat. rabbit and veal. It is extremely low-fat, so you should avoid lamb and pork and remove the skin from poultry.
• Meat by-products and products. You can eat tongue, liver, lean ham, kidneys.
• Fish and canned food. The semi-finished product should be consumed without oil, and the fish should be consumed both fresh and smoked.
• Seafood. You can eat various shellfish and crustaceans.
• Eggs. There are no restrictions regarding the amount of protein consumed, but yolks should be limited to 1-2 per day and less if cholesterol is low.
• Unsweetened and low-fat dairy products. Curd and processed cheeses are allowed, but the rest are prohibited.

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

A special place is given to drinking. Unsweetened, non-alcoholic, non-carbonated drinks are considered permitted. You must avoid juices in any form. 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 the daily diet is formed:

1. The volume of fluid consumed in the form of water, green tea, or Goji berry decoction should be two liters or more.
2. Be sure to consume several tablespoons of bran per day.
3. Dishes can be prepared in a variety of ways, but you should choose one that requires minimal or no use of vegetable oils.
4. No retreats should be allowed. The menu must include only permitted products.
5. To ensure that the dishes are not completely bland, the food is seasoned with spices and salt, but in moderation. You should not overuse sweetener.

If you allow deviations from these five basic principles, it will reduce all efforts to a minimum and jeopardize all subsequent phases.

The bran used for preparing the corresponding dishes is oat bran. The daily diet is divided into four meals, each of which requires drinking.

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

Day	Menu
First	Breakfast: egg and milk omelet, tea or coffee. Dinner: Dukan chicken soup, mint tea with ginger. Afternoon snack: 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 snack: oat bran muffins, Goji berry decoction. 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 snack: lemon pie, drinking yogurt. Dinner: omelette roll with red fish, herbal tea.
Fourth	Breakfast: sandwich made from bran flatbread and ham, tea or coffee. Dinner: salmon soup with boiled eggs and onions, mint tea with ginger. Afternoon snack: dessert of whipped egg whites with lemon juice and sweetener, tea. Dinner: fish salad, rosehip decoction.
Fifth	Breakfast: meat chips, tea or coffee. Dinner: chicken baked in the oven with salt, green tea. Afternoon snack: Dukan pancakes made from bran, milk and eggs, kefir. Dinner: fish pie, ginger drink.
Sixth	Breakfast: scrambled eggs and ham, tea or coffee. Dinner: beef steaks, lemon balm tea. Afternoon snack: bran cookies, drinking yogurt. Dinner: omelette with onions and shrimp, green tea.
Seventh	Breakfast: steamed omelette with herbs and melted cheese, tea or coffee. Dinner: Grilled chicken breast, chamomile-mint tea. Afternoon snack: vanilla porridge with bran, milk. Dinner: meat pie, kefir.

The diet is variable, but if you don’t want to write and look for protein-rich foods yourself, you can take the menu described above as a basis. The advantage is that there are absolutely no restrictions, no 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 lean minced meat is seasoned with spices and added salt. It is beaten and formed into medium-sized flat cakes, which are dipped first in bran, which is taken in the amount of two tablespoons, and then in a couple of beaten eggs. The 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 selecting the “baking” mode.

Chicken breast is cut into cubes. The meat is added to boiling water. Pour 30 grams there. natural soy sauce. When the chicken is completely cooked, pour in the beaten chicken egg in a thin stream. Turn off the fire and add greens to the pan. Let the soup sit for at least 30 minutes.

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

Omelet roll

It is prepared from oat bran (2 tablespoons), poured over a glass of milk with the addition of an egg. The omelette is fried on both sides. Wrapped plain or with filling. You can add meat or fish, as well as eggs, herbs, and ham. The dish turns out more satisfying if you use Dukan mayonnaise as a dressing.

Pie empty or with filling

Mix together a couple of eggs, kefir (3/4 cup), 6 tablespoons of bran, a packet of yeast (instant). Add spices and salt to your taste. The dough is left to rise for an hour in a warm place. For those who love fluffy baked goods, it is recommended to add 1/2 teaspoon each of sugar substitute and baking powder.

The dough is poured into the mold. It is better to use silicone. Baking can be made empty or with filling, which is placed on the dough. When a golden brown crust forms on the pie, take it out and let it cool.

Dessert options

Some people mistakenly believe that there is no place for desserts in the first phase of the Dukan Diet System. This is not entirely true. Products that are approved for consumption allow you to pamper yourself with something delicious, which helps you overcome this stage more easily.

Place a couple of eggs, two or three tablespoons of ground bran, a little sugar substitute and salt on a pack of low-fat cottage cheese. You can add vanillin for flavor. The ingredients are mixed, placed in molds and cooked either in double boilers or in a multicooker at the appropriate setting for about 40 minutes. If the cheesecakes are made in the oven, the result is muffins, but baking paper is first placed in the molds.

A wonderful dessert that is suitable not only as a dietary treat, but also on ordinary days. The lemon is grated. Mix with three yolks and sweetener. Place the resulting mass in a water bath until it becomes thick. Be sure to constantly stir, remove and cool. Pour three whites into the cooled lemon mixture, whipped to a strong foam, and bake in the oven until the crust is browned.

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1. Basic principles of the Pierre Dukan diet

At first glance, the essence of the diet is quite simple. There are 4 stages during which you need to include clearly defined foods in your diet. The names of the phases reflect the basic processes that occur with the weight of those losing weight.

First phase - "Attack"- sometimes called the acute weight loss phase. During this wonderful period, future graceful fallow deer lose from 2 to 6 kg in a period of 2 to 7 days. The basis of the diet is proteins and nothing else. Previously, for the Attack stage of the Dukan diet, products were strictly regulated, there were 72 of them, but now the list has been expanded with the blessing of “Papa Pierre” himself.

In the second phase - “Alternation” 28 types of vegetables are added to the proteins. The duration of the alternation directly depends on the weight of the person who wants to get rid of extra pounds. You can calculate the phase by typing the combination “Dukan diet calculator” into the search bar of your browser.

Third phase, “Consolidation”, involves eating carbohydrates and rare fasting days. Weight is lost by 0.4-05.kg per week.

On fourth phase, “Stabilization”, ladies and gentlemen can live their entire lives without gaining weight.

2. Dukan diet, “Attack” - what can you eat?

“Attack” can be the most delicious stage of the Dukan diet if you love meat and cottage cheese dishes, eggs, fish and seafood.

The list of 72 products looks delicious.

Dukan diet attack, allowed foods - table

You can drink herbal teas, teas and coffee in reasonable quantities; use balsamic vinegar and soy sauce, as well as vegetable oil for dressings. Spices and onions, sugar-free tomato paste, sweeteners (except sorbitol and glucose with fructose), and crab sticks are acceptable. And more good news for fans of active exercise - protein shakes are now also on the list! Just be sure to be low-carb, nothing else.

Important point: the list of allowed products of the Dukan diet, the Attack stage - that's not all. Bran must certainly be included in the diet of the “protein” food phase. The simplest, crumbly, one and a half tablespoons with a heap. Otherwise, you are guaranteed to have problems in the small room “with the white throne”.

When it comes to invigorating liquids, always choose water. It should be consumed in a volume of at least 2 liters per day.

3. Dukan diet recipes for the “Attack” phase

Recipes from possible combinations of products are shared in certain groups on social networks. But you yourself can bring something of your own to the “Attack”, since the products for the attack phase of the Dukan diet allow this

Omelette with fillings

Again, the favorite dish of housewives, which can be made so varied in the attack phase that even the slightest disgust for it will not arise. The classic preparation scheme is to beat eggs, pour in skim milk, shake again, add spices and you're done.

As for fillers, they can be like this:

• bird,
• beef,
• rabbit,
• fish,
• greenery.

Moreover, the omelette can be rolled into a roll and meat pate placed inside.

Dukan soup

Most often, weekly recipes for the Attack on the Dukan Diet include soup-chowder. It is unusual because it is a “middle and half” between lean broth and stew. Simply put, we cook the meat, crush it, pour the beaten egg into the finished broth in a stream and season with herbs. All!

Cheesecakes according to Dukan

Mix low-fat cottage cheese in the amount of one pack with two eggs, two tablespoons of oat bran, a coffee spoon of sweetener, and a couple of grains of vanillin from the tip of a knife. Fry or bake with a drop of vegetable oil in a non-stick pan. Or using the steam method. A strawberry protein shake works great as a topping before serving.

Du pastrami

To prepare a wonderful dish, which not every collection of recipes for the Dukan diet at the Attack stage offers, you will need lean beef tenderloin or turkey fillet. As a last resort - chicken. Place the raw materials in a saline solution (a tablespoon per glass of water), place them on the refrigerator shelf, and wait overnight. After preparing the coating - 2 small spoons of paprika, any spices for chicken without sugar, mix with olive oil. Remove the meat from the saline solution, dry it, coat it and bake with garlic inside.

Crab rolls

For permanent seaweed, take “unwound” crab sticks. Fillings - cheese, fish, a little herbs. Roll into rolls and cut into “rolls”. Eat with ginger, soy sauce diluted with water.

Meat soufflé

You know the types of meat according to Dukan. Take your favorite type - about half a kilo, a small onion, 150 ml of skim milk, an egg, spices. Grind the meat into minced meat, add the yolk and milk to it, plus spices. Beat the egg white until fluffy and add later. Then place in the pan and in the oven for 40 minutes.

Liver pancakes

Poultry liver - half a kilo, 35 grams of bran, a couple of eggs, a third of a glass of milk 0%, spices. Pour milk into the bran and wait until it swells. Blender the liver with eggs into a paste. Throw in the spices and combine with the milk-bran mixture. Fry with pancakes.

Dulepeshka

A wonderful culinary delight in all respects, consisting only of products for the Attack phase of the Dukan diet. Three largest heaped spoons of bran, an egg, a spoonful of low-fat yogurt, a little salt, you can add garlic powder or a crushed slice of hot vegetable. Mix everything, fry the mixture like a pancake in a Teflon frying pan.

Mayonnaise according to Dukan

Useful for all stages, since store-bought is prohibited. Take 6 fresh quail eggs, a spoonful of balsamic vinegar, a spoonful of mustard, a little more than a couple of tablespoons of olive oil, beat vigorously and for a long time. Ready.

We list other simple dishes whose recipes are easy to find online.

Attack Phase:

• Jellied meat - chicken, beef
• Dukan cheese
• Salted fish in tea brine
• Dukan cottage cheese casserole
• Canned tuna pate with cottage cheese
• Mimosa salad"
• Baked fish
• Stewed liver
• Chicken roll
• Chicken soup with chopped omelette
• Scrambled eggs
• Stuffed eggs

4. Dukan diet, “Attack” phase - menu for every day of the week

To give you an idea of ​​what to eat at this stage of an excellent diet, we present to you a 7-day menu for the Dukan Diet Attack. With all meals.

Monday

Breakfast: cottage cheese
Lunch: chicken breast - cutlets or baked
Snack: yogurt 0%
Dinner: Mimosa salad
Second dinner: curd mousse

Tuesday

Breakfast: omelet with herbs
Lunch: Dukan chicken soup, plus bran cake
Snack: cottage cheese with sweetener
Dinner: shrimp with herbs
Second dinner: kefir

Wednesday

Breakfast: Dukan flatbread with pieces of lightly salted salmon
Lunch: beef tongue with a side dish of cottage cheese
Snack: kefir
Dinner: Dukan soup
Second dinner: curd mousse with strawberry protein shake

Thursday

Breakfast: omelet with poultry ham pieces
Lunch: Cod in mustard sauce
Snack: sweet cottage cheese according to Dukan
Dinner: a piece of chicken, cheesecakes.
Second dinner: kefir

Friday

Breakfast: a couple of soft-boiled or boiled eggs
Lunch: liver pancakes
Snack: two cheesecakes
Dinner: baked fish with lemon
Second dinner: acidophilus

Saturday

Breakfast: crab rolls
Lunch: pastrami
Snack: kefir
Dinner: omelet
Second dinner: Dukan cottage cheese dessert

Sunday

Breakfast: Oat bran cookies
Lunch: Fried chicken legs
Snack: tea with Dukan pastries
Dinner: light steamed fish
Second dinner: yogurt 0%

The table below shows another option for lunches and dinners for the week according to “Attack”.

Finally, let us warn you: the exit from the “Attack” stage is not gradual. 28 vegetables are immediately added to the menu, and the next important phase begins - “Rotation”.

To be prepared for this, on the last day of your attack on extra pounds, go to the store and purchase the necessary grocery items. But the products for the Dukan Diet Attack will not go unclaimed. You will simply continue to use them in equally tasty, but more varied dishes.

stany-krasivoy.ru

Ukha is a typically Russian soup, adored by almost everyone without exception. Ukha is cooked from various sea and river fish, but most often inexpensive pieces are used for a rich fish broth: with fins, bones, heads, and small fish in addition.

Ukha on Dukan attack is a great option to take your mind off meat, egg and cottage cheese dishes. The choice is not that big and the fish will come in handy.

Now you can follow the same economical scheme: cook the broth from inexpensive parts of the fish, then strain and finish cooking with beautiful “meat” pieces that can be put on a plate. But all the fish in the fish soup must be fresh, of excellent quality, without any compromises.

Dukan soup is practically no different from regular soup, except that it should not contain potatoes or other starchy vegetables, and if we are talking about attack soup, then none at all!

The key is to use multiple varieties of fish. Good mixes are obtained from salmon with cod, salmon with sea bass, and river fish species go well together: pike, catfish, crucian carp. The queen of fish soup is a sterlet, but that’s only if you’re lucky enough to find her.

We will have salmon and sea bass chowder.

We will need for 4 servings:

• Soup set of salmon and sea bass: head, fins, tail.
• Salmon pieces 300 gr.
• Pieces of sea bass from 1-2 carcasses.
• Parsley root, also known as parsnip.
• One carrot.
• One onion.
• 3 bay leaves.
• 10 black peppercorns.
• Salt to taste.

Diet Dukan soup preparation:

Stage 1. Place all the fish “spare parts” in a pan, add parsnip root, peeled carrots, onion, bay leaf and peppercorns. Fill with about four liters of water. Bring to a boil and let simmer over low heat for 30 minutes.

Stage 2. Strain the broth through cheesecloth, discard the vegetables and bones, bring to a boil again and add beautiful fish, salt. Cook for 20 - 30 minutes until done.

The whole process can be shortened by simply initially immediately boiling beautiful pieces of fish in water until tender. Then the entire overall process will take approximately 40 - 50 minutes. The fish soup will not be as rich, but quite tasty. Vegetables will still need to be thrown away after the soup is ready. The finished fish soup in a plate can be sprinkled with herbs: parsley and green onions.

dukan.by

Nutrition rules according to the Dukan diet

The popularity of the Dukan diet is primarily due to the fact that it is very simple. The main thing is to consume a minimum of carbohydrates and fats, which saturate fat cells. Extra pounds will disappear without causing you any discomfort.

The diet should contain protein products, since protein is a universal supplier of energy, and weight does not increase.

The Dukan weight loss system includes four stages:

• Attack;
• Cruise;
• Consolidation;
• Stabilization.

The article will be devoted to the first stage, you will get acquainted with an approximate weekly menu and read recipes for the Dukan Attack. This stage is the shortest. But the final result largely depends on how successfully you complete it.

Attack lasts only 2−10 days, the duration is calculated individually each time. The diet should be exclusively protein. The recipes for the Dukan diet for Attack for a week, which is approximately how long this stage lasts, are compiled in accordance with this requirement.

You need to eat food on Attack in 4-5 sittings, it is recommended to do this every day at the same time. You need to prepare dishes with a minimum of oil. Also required daily drink at least 1.5 liters of water. To make the results more tangible, you need perform minimal physical activity: walk more, ride a bike and more.

Menu for the week

To create a menu, study the recipes suitable for you for each Dukan day. The attack must be strictly planned, accordingly, it will be easier for you to stick to a specific plan.

Below is a sample weekly menu.

On Monday it might look like this:

• breakfast - an omelet of milk and eggs or porridge with cardamom bran, coffee or tea;
• lunch - marinated pollock or chicken breast soup, mint tea;
• afternoon snack - steamed cheesecakes or pasties according to a special recipe, tea or milk;
• dinner - salad with crab sticks or baked mackerel, kefir.

Second day:

• breakfast - omelet or boiled eggs or cheesecakes, coffee or tea;
• lunch - chicken nuggets in bran, okroshka, green tea;
• afternoon snack - lemon pie or pancakes with cottage cheese, herbal tea or yogurt;
• dinner - omelet with red fish or turkey in yogurt, herbal tea.

Second half of the week

On Thursday the following menu is offered:

• breakfast - flatbread with bran ham or low-fat yogurt, tea or coffee;
• lunch - fish soup with onions and boiled egg or meat with noodles, mint ginger tea;
• afternoon snack - dessert with whipped egg whites and lemon juice or yoghurt with bran. Tea;
• dinner - cutlets in oat bran or fish salad, rosehip broth.

Friday diet:

• breakfast - meat chips or omelet with turkey and herbs, or tea or coffee;
• lunch - stewed or baked chicken breast or chicken puree soup, green tea;
• afternoon snack - bran pancakes or vanilla milkshake, kefir;
• dinner - baked fish with herbs or fish pie, ginger drink.

• breakfast - oatmeal with milk with croutons or scrambled eggs with ham, hot drink of your choice;
• lunch - beef steak or chicken breast soup, tea with lemon;
• afternoon snack - bran cookies or coffee cake, yogurt;
• dinner - omelet with shrimp or pork chops, green tea.

Last day of the week:

• breakfast - cheesecakes with sour cream or steamed omelet with processed cheese, coffee or tea;
• lunch - fish soup or grilled chicken breast, chamomile tea;
• afternoon snack - omelet with shrimp or vanilla porridge with bran, milk;
• dinner - chicken in garlic sauce or meat pie, kefir.

The menu can be varied every day, but all dishes must be prepared in accordance with the requirements for the Dukan diet.

Recipes for Dukan on Attack

Below you will read healthy recipes for every day. The attack is the phase of the diet, when everything needs to be prepared according to the dietary requirements.

Meat and fish dishes

Dukan chebureks, for example, are prepared in many ways similar to kefir pancakes, but with filling.

For the test you will need:

• 100 g each of cottage cheese and kefir;
• 2 eggs;
• gluten - 30 g;
• salt and soda - a third of a teaspoon each;
• vegetable oil.

Mix dry ingredients and eggs, then add kefir, then cottage cheese. Mix everything thoroughly. For the bran to disperse, the mixture should stand for about 15 minutes. Add soda and mix everything again. Grease the frying pan with oil using a cotton pad.

The filling is like this:

• minced chicken - 250 g;
• onion - 1 piece;
• chicken egg;
• pepper and salt.

All ingredients must be mixed thoroughly. Fry the prepared pancakes on one side. Place the filling on half of the fried side and cover with the other half to make a cheburek. Brush it with beaten egg using a brush. Chebureks are fried on both sides over low heat in vegetable oil.

Fried fish according to Dukan comes out very juicy and tasty. To prepare it you will need about 800 g of fish, one egg, lemon, a little salt and spices. Cut the fish into portions, then pour a little lemon juice, add salt and leave for 15 minutes. Separately, beat the egg and dip each piece of fish in it. Then place them one by one on a heated frying pan greased with oil. Fry the fish over low heat with an open frying pan.

A common type of dietary meat is turkey. It is low fat and nutritious.

To prepare fillet with yogurt sauce, prepare:

• 0.5 kg fillet;
• low-fat yogurt - 200 g;
• garlic - 1 clove;
• onion head;
• half a teaspoon of soda;
• salt, thyme, paprika.

Cut the meat into pieces. Cut the onion into cubes and fry in a small amount of heated oil, sprinkle the onion with soda. Cover the pan and simmer for 5 minutes until the onion turns yellow and puree. Place the meat in the frying pan and simmer with the lid closed for 5 minutes, then add spices and yogurt. Simmer covered for another five minutes.

Diet soups

To prepare chicken puree soup you will need:

• broth - 200−300 ml;
• boiled meat - 100 g;
• garlic - 1 clove;
• greenery.

Cut the meat into large pieces and place them in a blender. Pour in the broth to cover the meat and chop everything well. Add garlic and spices. Pour the finished puree into the pan, add the remaining broth and heat it up. You can additionally add shirataki noodles to the soup a few minutes before cooking.

Another first course is smoked chicken breast soup. The ingredients for it are:

• smoked breast;
• chicken broth - 500 ml;
• turmeric - half a tsp;
• oat bran - 2 tbsp. l.;
• salt, green onion, dill.

Remember that the smoked breast itself is salty, so there is no need to add salt. Cut the onion into cubes and fry until golden brown in a small amount of oil. Remove the skin from the chicken and cut the meat. Pour broth into the pan, add onion and meat. When it boils, add the bran and cook for 15 minutes. Add spices a minute before cooking.

Other recipes

To make cheesecakes in the oven, you need the following ingredients:

• fresh low-fat cottage cheese - 250 g;
• egg;
• flaxseeds - 2 tablespoons;
• the same amount of corn starch;
• sugar substitute - 2 tsp;
• water - 5 tbsp. l.;
• vanilla;
• salt.

Using a coffee grinder, grind the flax seed. Mix all the ingredients and place the mixture in silicone baking dishes. Bake the dish for 20 minutes at 200 degrees. Serve with yogurt or low-fat sour cream.

An excellent and filling snack is an omelette roll. The omelet is made from a glass of skim milk, an egg, and two tablespoons of oat bran.

Bake it on both sides and cool. Wrap fish or meat in the resulting pancake. It can be red fish or boiled chopped meat, ham, you can add boiled eggs.

As a dessert, many people prefer lemon pie during the Attack phase. You will need one grated lemon, three eggs and a sugar substitute. You will need to mix the yolks with grated lemon and sugar substitute, and cook in a water bath until the mixture thickens. Cool it and add three whites, whipped to a strong foam. Pour the dough into a baking dish and bake in the oven.

Dishes for a gentle diet

Recipes for Dukan Attack need to be chosen depending on which option you choose. If you choose a gentle diet, your diet may consist of the following products:

Naturally, this list is not final: everything is chosen purely individually. But keep in mind that the more weight you want to lose, the stricter your fat and carbohydrate restrictions should be.

Results after the Attack stage

Everyone who follows a diet is interested in the question of how many kilograms they can lose. Attack performance depends on the following:

• original weight;
• metabolic rate;
• strictness of diet;
• the amount of liquid you drink;
• physical activity;
• nutritional details;
• portion sizes.

Your diet should be divided into 4-5 five meals, each of which is not recommended to be skipped, since our body will perceive this as a signal for the need to accumulate reserves.

The amount of food consumed is not limited, however, when following a diet, it is recommended to maintain a negative energy balance; accordingly, it is recommended to reduce portions and drink more fluid.

Some people during the Attack phase complain of headaches and weakness. This can be eliminated through physical activity. Even a 20-minute walk will significantly improve your fat burning process and overall health.

Unlike many other diets, the Dukan Attack diet is quite extensive, so you won’t have to go hungry. Naturally, there are a number of restrictions and obligations that will need to be observed. In particular, many dishes with this diet will need to be prepared strictly according to recipes, some of which you read above.