7 Day Dukan Diet Plan: Attack Phase

The Dukan diet, created by French general practitioner Pierre Dukan in the 1970s, has gained popularity as a low-carbohydrate, high-protein weight loss plan.

This article will provide a detailed 7 day Dukan diet plan for the Attack Phase, along with essential information about the diet, Dukan diet food list, and provide you with Dukan diet recipes to help you get started.

What is the Dukan Diet?

The Dukan diet is a four-phase meal plan designed to promote rapid weight loss through a protein-rich, low-fat, and low-carbohydrate approach.

The four phases are:

1. Attack Phase:

• Duration: Typically lasts 2-7 days, depending on the amount of weight to lose. (Less than 10 lbs to lose: 1-2 days, 15-30 lbs to lose: 3-5 days, and more than 40 lbs to lose: Up to 7 days)
• Objective: To kickstart rapid weight loss.
• Allowed Foods: Lean protein sources such as skinless poultry, lean beef, fish, eggs, non-fat dairy products, and soy products such as tempeh. Up to 1.5 tablespoons of oat bran daily.
• Restrictions: No carbohydrates, fruits, or vegetables allowed.

2. Cruise Phase:

• Duration: Continues until the desired weight is achieved.
• Objective: Gradual weight loss by alternating between Pure Protein (PP) and Protein and Vegetables (PV) days.
• Allowed Foods: Same as Attack Phase, with the addition of non-starchy vegetables such as leafy greens, tomatoes, cucumbers, and bell peppers.
• Restrictions: Starchy vegetables, grains, and fruits are still restricted.

3. Consolidation Phase:

• Duration: Lasts for 5 days for every pound lost during the previous phases.
• Objective: Prevent rebound weight gain by gradually reintroducing certain foods.
• Allowed Foods: All foods from the Attack and Cruise Phases, plus limited servings of fruit, whole grain bread, cheese, and starchy foods. One or two “celebration” meals per week are allowed.
• Restrictions: Portion control is emphasized, and one day per week should be a Pure Protein day.

4. Stabilization Phase:

• Duration: Indefinite, intended for lifelong maintenance.
• Objective: Maintain the weight loss achieved.
• Allowed Foods: Follows general healthy eating principles with continued emphasis on protein and vegetables. Three tablespoons of oat bran daily.
• Guidelines: Maintain one Pure Protein day per week, regular physical activity, and adherence to lifestyle changes.

Dukan Diet Food List for Attack Phase

During the Attack Phase, you’re limited to a specific list of foods, primarily lean proteins and oat bran. Here’s a comprehensive Dukan diet food list for the Attack Phase:

Lean Proteins

• Lean beef (tenderloin, filet, flank steak, sirloin)
• Lean pork (tenderloin, loin roast)
• Chicken and turkey (without skin)
• Fish (halibut, cod, salmon, tilapia, tuna)
• Shellfish (shrimp, mussels, crab, prawns)
• Low-fat deli meats (ham, turkey)
• Eggs
• Fat-free dairy products (Greek yogurt, cottage cheese, sour cream, cream cheese, milk)

Vegetarian Proteins

• Tofu
• Tempeh
• Seitan
• Soy products

Other Allowed Foods

• Oat bran (1.5 tablespoons per day)
• Shirataki noodles
• Water (minimum 6 cups per day)
• Coffee (without sugar)
• Tea (without sugar)
• Sugar-free gum
• Artificial sweeteners (Aspartame, saccharin, Splenda, stevia)
• Spices and herbs
• Small amounts of lemon juice
• Pickles

Condiments

• Dukan Mayo (homemade with allowed ingredients)

Dukan Diet Foods to Avoid for Attack Phase

During the Attack Phase, you should avoid:

• All carbohydrates (bread, pasta, rice, potatoes)
• Fruits and vegetables
• Fats and oils
• Alcohol
• Sugary foods and drinks

7-Day Dukan Diet Plan Attack Phase (Dukan Diet Menu)

The 7 day Dukan diet plan provides a well-structured, high-protein, low-carbohydrate approach to rapid weight loss, with easy yet effective Dukan diet recipes suitable for the attack phase.

Day 1

Breakfast:

• Low-Fat Cottage Cheese and Grilled Chicken Breast: Enjoy a cup of low-fat cottage cheese paired with grilled chicken breast slices. (1 cup low-fat cottage cheese, 2 slices grilled chicken breast, 4 oz total)

Lunch:

• Vietnamese Beef: Season lean beef with Vietnamese spices and grill until cooked through. (8 oz lean beef)
• Low-Fat Yogurt: Enjoy a cup of low-fat yogurt. (1 cup)

Dinner:

• Garlic Tiger Prawns and Garlic Chicken Slices: Sauté prawns with garlic and grill chicken slices seasoned with garlic. (8 oz prawns, 4 oz chicken breast, garlic)

Snacks:

• Cinnamon Oat Bran Pancake: Mix oat bran with water, egg, and cinnamon, then cook in a skillet. (1.5 tablespoons oat bran, 1 egg, cinnamon)

Day 2

Breakfast:

• Omelette and Ham Slices: Prepare an omelette with eggs and enjoy with several slices of low-fat ham (less than 5% fat). (2 eggs, 4 oz ham slices)

Lunch:

• Trout with Herbs and Prawns: Season trout with herbs and grill until cooked through, and steam or grill prawns. (8 oz trout, herbs, 4 oz prawns)

Dinner:

• Grilled Sirloin Steak: Season sirloin steak with salt and grill to the desired doneness. (8 oz sirloin steak, salt)

Snacks:

• Vanilla Oat Bran Porridge: Mix oat bran with water, vanilla extract, and sweetener. (1.5 tablespoons oat bran, vanilla extract, sweetener)

Day 3

Breakfast:

• Low-Fat Cream Cheese and Turkey Ham Slices: Spread low-fat cream cheese on a plate and enjoy with turkey ham slices. (2 tablespoons low-fat cream cheese, 4 oz turkey ham slices)

Lunch:

• Grilled Chicken Breast and Muesli Ice Cream: Season and grill chicken breast, and make a dessert using low-fat yogurt and oat bran. (8 oz chicken breast, 1 cup low-fat yogurt, 1.5 tablespoons oat bran)

Dinner:

• Oat Bran Chicken Nuggets and Kogel Mogel: Coat chicken pieces in oat bran and bake, and make a dessert using egg yolk and sweetener. (8 oz chicken breast, 1.5 tablespoons oat bran, 1 egg yolk, sweetener)

Snacks:

• Pink Cheesecake Cupcakes: Prepare using fat-free cream cheese and sugar-free gelatin. (2 cupcakes)

Day 4

Breakfast:

• Scrambled Eggs and Low-Fat Cream Cheese: Scramble eggs with a bit of salt and spread low-fat cream cheese on a plate. (2 eggs, 2 tablespoons low-fat cream cheese)

Lunch:

• Chicken Curry: Cook chicken with curry spices and yogurt. (8 oz chicken breast, curry spices, 1 cup yogurt)
• Chicken and Turkey Skewers: Alternate pieces of chicken and turkey on skewers, season, and grill. (4 oz chicken, 4 oz turkey, salt)

Dinner:

• Salmon Soup: Make soup using salmon and herbs. (8 oz salmon, herbs)
• Baked Salmon: Season salmon with salt and bake until cooked through. (8 oz salmon, salt)

Snacks:

• Oat Bran Muffins: Bake muffins using oat bran, eggs, and sweetener. (1.5 tablespoons oat bran, 1 egg, sweetener)

Day 5

Breakfast:

• Low-Fat Yogurt with Oat Bran: Mix oat bran into yogurt. (1 cup low-fat yogurt, 1.5 tablespoons oat bran)

Lunch:

• Steamed Fish with Herbs and Low-Fat Cottage Cheese: Steam fish with herbs and serve with a cup of low-fat cottage cheese. (8 oz white fish, herbs, 1 cup low-fat cottage cheese)

Dinner:

• Peppered Beef Steak: Season beef steak with pepper and grill. (8 oz beef steak, pepper)

Snacks:

• Surimi Sticks: Enjoy surimi sticks. (4 oz)

Day 6

Breakfast:

• Mint & Curry Omelette: Make an omelette with mint and curry spices. (2 eggs, mint, curry spices)

Lunch:

• Grilled Turkey Breast Steaks and Ham Slices: Season and grill turkey steaks and include low-fat ham slices. (8 oz turkey breast steaks, 4 oz ham slices)

Dinner:

• Baked Turkey Meatballs: Form ground turkey into meatballs, season with herbs, and bake. (8 oz ground turkey, herbs)

Snacks:

• Oat Bran Cookies and Diet Soda: Bake cookies using oat bran, eggs, and sweetener, and enjoy a can of diet soda. (1.5 tablespoons oat bran, 1 egg, sweetener)

Day 7

Breakfast:

• Soft Boiled Eggs with Meaty Crisps: Serve soft boiled eggs with meaty crisps. (2 eggs, 4 oz lean meat crisps)

Lunch:

• Smoked Salmon Appetizers and Oat Bran Pancake: Prepare smoked salmon with herbs and cook a pancake using oat bran. (8 oz smoked salmon, herbs, 1.5 tablespoons oat bran, 1 egg)
• Baked Tuna Steaks: Season tuna steaks with salt and bake until cooked through. (8 oz tuna steaks, salt)

Dinner:

• Roast Chicken (without skin): Roast chicken and serve without skin. (8 oz chicken)

Snacks:

• Tea or Coffee without Sugar

Benefits of the Dukan Diet

• Rapid Initial Weight Loss: The Attack Phase often results in significant initial weight loss, providing motivation and encouragement.
• Satiety and Reduced Hunger: High protein intake helps control appetite and reduce overall calorie consumption.
• Structured Phases: The four-phase structure provides clear guidelines, which some people may find helpful.
• No calorie counting: The diet doesn’t require you to count calories, which can be less stressful and time-consuming
• Flexibility in Food Quantity: Allowing unlimited amounts of certain foods can reduce feelings of deprivation and make the diet easier to follow.
• Long Consolidation Phase: This phase helps with the transition from weight loss to long-term weight maintenance.

Potential Drawbacks of the Dukan Diet

• Nutrient Deficiencies: The diet, especially in its early phases, can lead to inadequate intake of vitamins, minerals, and fiber due to the elimination of many healthy foods.
• Risk of Health Issues: High protein intake can strain the kidneys and may not be suitable for individuals with pre-existing kidney conditions.
• Digestive Issues: The lack of fiber, especially in the early phases, can lead to constipation.
• Expensive: The focus on protein-rich foods can make the diet more costly.
• Metabolic Changes: Rapid weight loss can lower your basal metabolic rate, making it harder to maintain weight loss in the long term.

Practical Tips for Success on the Dukan Diet

• Plan Meals Ahead: Preparing meals in advance and having Dukan-friendly foods readily available can help avoid temptations and ensure adherence.
• Stay Hydrated: Drink 6 to 8 cups of water daily, especially during the Attack phase. This helps flush out ketones and support metabolism and kidney function.
• Don’t skip the Oat Bran: Consume the recommended amount of oat bran daily (1.5-3 tablespoons, depending on the phase)
• Incorporate Physical Activity: Start with 20 minutes of brisk walking daily during the Attack phase. Increase to 30 minutes during the Cruise phase and maintain at least 20 minutes in later phases.
• Monitor Progress: Keeping track of weight loss and other health indicators can provide motivation and help identify areas for improvement.
• Prepare for the Long-term: Remember that the Stabilization phase is meant to last indefinitely. Develop sustainable habits that you can maintain for life.

Conclusion

The Dukan diet offers a structured approach to weight loss with its high-protein, low-carbohydrate principles and phased progression.

While it has helped many individuals achieve their weight loss goals, it is essential to consider potential drawbacks such as nutrient deficiencies and the challenges of long-term adherence.

By following the practical tips and sample meal plans provided, individuals can increase their chances of success on the Dukan diet.

As with any diet, it is recommended to consult with a healthcare professional before starting the Dukan diet, especially for those with pre-existing health conditions.

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FAQs

Disclaimer: The Dukan diet plan described above is provided for informational purposes only. This information does not constitute medical advice, diagnosis, or treatment. It is strongly recommended that you consult with a qualified healthcare professional or a registered dietitian before starting any diet.