All diet plans have to start somewhere, and the Dukan Diet starts with the Attack Phase. It lasts 2-10 days depending on your current weight and the amount of weight you have to lose.
The main purpose of the Attack Phase is to introduce good eating habits, while dealing with the usual diet hunger issues. For most people this is also the phase where they lost the most weight – as the diet progresses your body will adjust to the new regime and weight loss will become more stable.
First days on the diet
The first few days are always the hardest as you will not only be fighting your old eating habits, but you may also be fighting a physical addition to things like sugar or chocolate. This is why it is good to stock up with allowed foods in advance, so that when you want to snack you have something allowed at hand.
When your body is adjusting it also fairly common to feel a bit tired and get easily exhausted. Don’t try to introduce extensive exercise at this stage. Dr. Dukan recommends only a 20 minute walk a day during the Attack Phase. The tiredness as well as carb cravings usually go away after three days. In fact many people often notice an increase in energy.
Be sure to eat at least 3 meals a day, with good portion sizes and never go hungry. Diet veterans often tend to skip meals; however it actually causes more harm than good. Don´t let yourself go hungry – this is the key to success!
The first days are also when you will meet the potential side effects of the diet. As pure protein products are low in fibre there is a risk of experiencing constipation. To help alleviate this problem eat oat bran or you could even add some wheat bran for extra effect and drink plenty of water.
Another common problem is bad breath, although at the same time it can be read as a sign of success as it indicates your body is in ketosis. Again drinking water can help, as well as chewing sugar free gum.
You can eat as much as you want as long as it is on the allowed foods list.
One important habit that you need to establish from day one is proper water intake. Avoiding dehydration and overworking your kidneys is crucial on a high protein diet like this. Be sure to drink over 1.5 litres per day.
Oat bran is a very important ingredient of the Dukan Diet and introduced as soon as the Attack Phase. You should incorporate 1.5 tablespoons of oat bran per day in any form you like – as porridge, with yoghurt, in muffins or pancakes.
One food unrelated rule is to introduce exercise in the form of a 20 minute walk each day. Many dieters will be happy to hear that at the same time more extensive exercise is discouraged in this phase.
If after first 5 days you are not seeing any further weight loss proceed to the Cruise Phase even if you planned your attack for longer.
- Lean beef, veal or rabbit (mince under 10%, avoid ribs)
- Chicken and turkey (except skin and outside part of the wings)
- Ham (low fat and lean)
- Beef, veal, or chicken liver
- Any fish (except canned in oil or sauce)
- Shellfish and crustaceans
- Eggs (up to two per day, unlimited egg whites but watch the yolks if you have high cholesterol)
- Dairy products (low fat, below 5% fat)
- Sweeteners (except fructose based), vinegar, mustard, spices, herbs, garlic, onion (as spice), lemon juice (only as spice, not for drinking), sugar free natural ketchup (in moderation), sugar free chewing gum
To give you some ideas about what meals you can create checkout this example menu for a week on the attack phase.