Initially very popular in France, the Dukan diet has rapidly spread worldwide and has become one of the favorite diets of people everywhere.
Since the Dukan diet is so beloved, we offer some easy to prepare recipes that can be enjoyed during the attack phase, at the beginning, when you lose most of the weight.
What Is The Dukan Diet?
Dukan Diet was created by French physician Pierre Dukan now more than 30 years, but began to be known globally with the publication of the book 13 years ago – when they were sold no less than 10 million copies!
Diet has four phases: attack, cruise, consolidation, and stabilization phase. Each and every phase has its rules that must be followed precisely.
In the attack phase, you can lose even two pounds a day just by eating foods rich in protein and low in calories.
Dukan Diet is popular because celebrities such as Jennifer Lopez, Giselle Bundchen, Penelope Cruz, and Kate Middleton used it to lose weight fast and get in shape. And it delivers real, realistic results.
What Is The Attack Phase?
The first and most intense stage of the diet lasts between 1 and 10 days, depending on the number of pounds you have to lose.
At this point, you have to respect a number of rules that help you lose weight fast:
- Walk 20 minutes each day;
- Drink at least a liter and a half of water a day;
- Eat only the foods that can be found on the Dukan diet food list;
- Take a tablespoon and a half of oat bran every day, for digestion.
More recently, Dr. Pierre Dukan says you should eat a tablespoon of goji every day, even during the attack phase.
You are allowed to consume an unlimited amount of these foods (except for eggs):
- Low-fat meat: beef, veal, lean ham, beef liver or chicken, rabbit, ostrich, turkey, chicken, hunting birds.
- Seafood: any fish, shellfish or seafood, just do not have oil or fatty sauces.
- Skimmed milk: any skimmed milk without fruit or sugar added.
- Eggs: You can consume four whole eggs per week if you have problems with cholesterol or 7 if not. Egg whites can be eaten without restriction.
- Vegetable protein: only tofu is allowed.
- Sweeteners (except fruitiness), vinegar, mustard, spices, herbs, garlic, onion (as a spice), lemon juice (not drink, only added to food), sugarless gum, tea, black coffee.
Dukan Diet Recipes For The Attack Phase
Here are four recipes that you can prepare during the attack phase of the Dukan diet:
1. Chicken Tandoori (Indian)
- Six pieces of chicken breast;
- Two jars of yogurt;
- Two teaspoons tandoori spice mix;
- Three cloves of garlic, crushed;
- A 2 cm piece of ginger, shredded;
- Two chilies, minced;
- Lemon juice, salt, pepper.
- Mix all ingredients except meat in the blender.
- Put meat in a bowl, pour mixture over and leave to marinate overnight in the refrigerator.
- Put the meat in the oven at high heat for 20 minutes, then leave it for 2-3 minutes on a hot grill for more flavor.
2. Oat Bran Muffins And Cinnamon
- Six tablespoons of oat bran;
- A teaspoon of cinnamon;
- Two eggs;
- Six tablespoons of yogurt with 0% fat;
- A teaspoon of baking powder;
- Mix all dry ingredients in a bowl, then add the eggs and yogurt, stirring until smooth.
- Add sweetener to taste.
- Share mixture into 6 types of muffins and put them in the oven at 170 degrees Celsius incisors for 15 to 17 minutes.
3. Salmon With Mustard And Dill Sauce
- Four salmon fillets;
- Two green onions, chopped;
- A tablespoon of classic mustard;
- Six tablespoons of nonfat cottage cheese;
- A dill, finely chopped;
- Pepper and salt.
- Put the salmon in the freezer for a few minutes so that it can easily cut into thin strips.
- Bake salmon strips in a non-stick pan for one minute on each side, then put them in a dish.
- In the same skillet, cook onion, then add cheese and mustard and let the sauce to thicken for a minute.
- Put back in pan salmon, season with dill, salt and pepper and … the table is ready!
4. Caffe Frappe
- A cup of strong black coffee or espresso, cold;
- A cup of skim milk, cold;
- Four tablespoons of sweetener;
- 16 ice cubes.
- Put coffee, milk, and sweetener in a blender and mix until the texture is smooth and frothy.
- Add ice cubes and mix until ice is crushed, then mix well, pour into glasses and enjoy the cafe frappe dietary straw.
With these Dukan diet recipes, you’ll be able to lose weight and get in shape pretty fast. Just make sure you stick to the diet’s rules and the results will be even more dramatic.