Dukan Diet Attack Phase Food List

If you are searching for the 72 Dukan Diet attack phase food list , keep reading.

Out of the 4 phases of the Dukan Diet, it is simply during the first couple, the attack and cruise phases in which you will predominantly

need to refer to the dukan diet attack phase food list  to lose weight. The additional two stages the consolidation and stabilization phases are to sustain and also protect that very hard attained weight loss.

Within his all new Dukan Diet Cookbook which is simply a recipe book designed by Doctor Dukan, these are his very own recipes as well as those provided by avid fans of the diet whose ingenuity and recipe methods thrilled him (Ofcourse only foods within the dukan diet attack phase food list are used). The recipe book emphasizes attack and cruise recipes – the pure protein recipes to assist you in completing the attack phase of the diet.

Doctor Dukan has actually incorporated a list of 100 Safe Foods which you can devour in unlimited amounts among the first two phases of the diet. The 1st 72 Dukan authorized foods are the proteins. These are the foods that you can eat throughout the attack phase of the diet. They are PURELY foods you can eat while attacking. You can eat as much as you want – it’s like a as much as you can  eat meal of scrumptious foods but you must not deviate from the foods on the Dukan Diet attack phase food  list.

All of these 72 Foods within the dukan diet attack phase food list are safe to eat in unlimited quantities on every phase of the diet.

Dukan diet attack phase food list consists of-

1.Fish

Dab/Lemon sole

Dover sole

Fish roe – Cod, Salmon, Herring, Mullet

Cod

Grey Mullet

Hake

Halibut

Haddock

Monkfish

Mackerel

Plaice

Pollock/Coley

Rainbow Trout/Salmon Trout

Salmon

Sardines

Red Mullet

Sea Bass

Skate

Sea bream

Smoked Salmon

Swordfish

Tuna

Whiting

Turbot

Seafood

Clams

Cockles

Calamari/Squid

Crayfish

Lobster

Dublin Bay prawns

Mediterranean prawns/ Gambas

Mussels

Oysters

Scallops

Whelks

Prawns

Seafood sticks – surimi

Shrimp

dukan diet attack phase food list also includes-

2. Poultry

Chicken livers

Chicken

Guinea Fowl

Ostrich

Poussin

Pigeon

Quail

Turkey

Eggs

Hen’s eggs

dukan diet attack phase food list also contains the meat section-

3.Meat and Offal

Beef Steak

Fillet of beef

Sirloin Steak

Roast Beef

Rump Steak

Tongue

Bresaola (air dried beef)

Veal escalope

Kidney

Calf’s liver

Veal Chop

Cooked ham slices (no fat, no rind)

Cooked chicken and turkey slices (no fat, no rind)

Fat reduced bacon

Game – Venison, pheasant, partridge, grouse

Rabbit/Hare

Quail’s eggs

Virtually Fat-Free Dairy Products

Skim milk

Virtually fat-free quark

Virtually fat-free fromage frais

Virtually fat-free cottage cheese

Fat-free Greek yoghurt

Fat Free natural yoghurt

Vegetable Protein

Tofu.

Adding to the Dukan Diet attack phase food list  you should additionally have one and a half Tbsp of oat bran per day.

In another post we will check out at the additional 28 things you eat – the 28 Vegetable list that complete the 100 Natural foods for the attack and cruise phases that you should eat in unrestricted amounts. I am hoping, you found the Dukan Diet 72 Foods list helpful for your attack phase.

The Dukan Diet Attack Phase Food List

Dukan Diet Will Help You Lose Weight.

The Dukan Diet is revolutionary new weight loss method that’s changing the way the world looks at dieting. Not just another fad diet that forces you into unhealthy eating patterns, the Dukan diet was created with one thought in mind: You can not successfully lose weight if you’re starving yourself.

Originally created in 1975 by Dr Pierre Dukan, a French nutritionist and dietician, the Dukan diet was finally published in 2000 and since then millions of people around the world have seen amazing weight loss results.

Dukan Diet Whats The Secret ?

In 1975, Dukan was treating patients for obesity and, at the time, the common belief was that, in order to lose weight, you had to severely restrict your food intake, as well as your intake of calories. Consequently, dieters were always hungry which just led to frustration and failure. After years of research, Dukan came up with an alternative: Allow dieters to eat and break the diet into 4 phases.

Of course, any dieter knows, you can’t eat just anything you want. Dukan’s list of allowed foods contains 72 foods rich in protein and 28 vegetables. The 4 phases are as follows:

Dukan Diet Phase 1 This is the Attack Phase. During this phase the metabolism is stimulated, which helps speed digestion. Dieters are allowed to eat any of the 72 protein-rich foods on the list during this phase, which lasts from 2 to 7 days, depending on weight loss goals. Expect to lose up to 2 pounds during this phase.

Dukan Diet Phase 2 This is the Cruise Phase and at this point 28 vegetables are added to the list of allowed food. At this point, weight loss slows to 1 pound per week. This gradual weight loss is easier to maintain.

Dukan Diet Phase 3 This is the Consolidation Phase and it may be the most important. It’s during this phase that dieters are allowed to start introducing other foods back into their meal plan, including breads, fruits and starchy foods. When done properly, weight loss is maintained.

Dukan Diet Phase 4 This final phase is the Stabilization Phase and dieters are allowed to return to a normal diet, with one exception. At least one day per week they’re required to revert back to Phase 1 and eat only protein for the day.

What Makes The Dukan Diet Different?

Following the Dukan Diet prevents your body from going into that stage where you’re constantly hungry and craving foods you know you shouldn’t eat. And you’re not eliminating any necessary food groups from your eating plan like some of the other fad diets recommend.

The real difference is that people are able to follow the Dukan Diet and stick with it. In the beginning you lose weight quickly, then taper off to gradual weight loss, which makes it even easier to meet and maintain your weight loss goals. With the Dukan Diet you’re always losing weight and you never feel hungry. And that’s what really makes this diet so different.

Dukan Diet Phase 4 (Stabilization Phase )

This is the ongoing lifestyle phase of the Dukan Diet. Within the Dukan Diet phase 4 you are advised to return to
eating whatever you like whilst remaining to use the rules of the Consolidation Phase as a guideline.
One day of the week dieters are advised to eat simply protein.

The two principles of the Dukan Diet Phase 4 (stabilization Phase ).

1) Within the stabilization phase aside from one Pure Protein day each week, which is suggested to be
Thursday, there are really no foods or drinks that are off limits to anyone yet if you return to the unhealthy
lifestyle and eating routines that you possessed before beginning the Dukan Diet you are extremely unlikely to be
successful and your weight will begin to climb back up again.

Fibre Is essential Within the Dukan Diet Phase 4 (Stabilization Phase.)

2) Oat bran is actually an exceptional source of fiber; it assists reduced blood pressure and cholesterol amounts,
and is preferable to wheat and some other cereals. A dish of porridge oats made with 3 spoonfuls of
rolled oats is actually an exceptional start to the day.

For anyone who has reached the Dukan Diet Phase 4 (Stabilization phase), foods high in fats and those with a high
calorie count should be avoided

It is a good strategy at least initially to base your new eating plan around the rules of the Consolidation
phase and merely add in an extra piece of fruit every day or an extra portion of high carb starchy foods
each week or use little oil or fat within your cooking.

Also  you pledge to not make use of lifts or escalators, walking for 20 minutes a day and have 3tbsp of
oat bran everyday.

During the Dukan Diet Phase 4 (Stabilization Phase) If you begin to put on weight again you can add in an additional PP day every week or increase the
amount of exercise you are embarking on every day up till you are back to your target weight.
Final thoughts: You have reached the Dukan Diet Phase 4 (Stabilization Phase) which means you have done the hard work ,You have discovered a whole lot during this quest. Attempt to remain with the Dukan Diet guidelines when possible. For example, whenever you are given  a choice drink  between sugary juice and water, drink water. When you have the option between maybe  sour cream and fat free sour cream, always choose  having the fat free. Making small, nevertheless wise choices during
this phase will guarantee you to be a Dukan Diet success, so the Dukan Diet Phase 4 (Stabilization Phase) should be your lifetime choice…

Dukan Diet Phase 4 (Stabilization Phase)

Dukan Diet Phase 3 (Consolidation Phase)

So! You have already completed the 2nd phase of the Dukan diet– the Cruise phase and achieved your goal weight! Now you are ready to move onto Dukan Diet phase 3 (Consolidation phase).

This is the moment when all your hard work has payed off, you have got to your weight, but you are really under a significant risk of gaining it all back, assuming that you don’t watch precisely what you eat thoroughly.

The benefit of Dukan Diet Phase 3 (Consolidation Phase), you can now add many delicious products, that were forbidden within the Cruise phase, because you no longer have to lose weight– just keep up the weight you are at and not gain afterwards. You will continue to base your diet upon protein and veggies but are additionally allowed just one segment of fruit as well as a couple of slices of whole-grain bread every day. Additionally you are permitted just one extra serving of carbs a week, which may consist of foods like pasta or rice.

Within Dukan Diet Phase 3 (consolidation phase) you are additionally allowed one ‘celebration dinner’ each week, which is increased to twice a week shortly after you have been Dukan Diet phase 3 for a while.

The principle:during the Dukan Diet Phase 3 (consolidation Phase) is to sustain the same weight.

In order to manage this, you should stay on the ball and carry on eating a healthy balanced diet plan

Dukan Diet Phase 3(Consolidation Phase)

In pragmatic terminologies this suggests prolonging the reintroduction of carbs by way of modifying your portion sizes, and on one day a week you eat only protein.

What to eat during Dukan Diet Phase 3(Consolidation Phase)

As much lean protein and veg as you prefer + 100g cooked starchy meals + 2-3 segments of fruit + 2-3 pieces of bread, additionally 1 unique unregulated dinner per week with starter, main dish and pudding APART FROM one day every week on which you only eat protein.

 A Standard day During the Dukan Diet Phase 3 (Consolidation Phase) would be,

Breakfast every day: 1 unsweetened beverage, 1 segment of protein, 1 dairy product, 2 slices of wholemeal bread, 1 item of fruit.

Lunch: tossed salad or protein, lean meat (minimum 150g) or fish (minimal 200g), cooked starchy

food (100g – optional), 1 segment of fruit.

Dinner: salad, lean meat (minimum 100g) or fish (minimum 150g), as much veg as you like, 1 piece of fruit.

Dukan Diet Phase 2 ( Cruise Phase)

The second part the Dukan diet explains how to expand your menu choices.

TheDukan Diet Phase 2 cruise phase is the hardest working stage of the diet, in which your alternating the pure protein days of the  Attack phase with days when you add unlimited amounts of  vegetables and salads to your selection of meat, fish as well as no-fat dairy items. You stay in the Dukan Diet Phase 2  until you reach your optimal weight.

 Dukan Diet Phase 2 (Cruise Phase) allowed vegatables.

You can introduce the following vegetables within the Dukan Diet Phase 2(cruise phase) either raw, steamed, boiled or baked (within foil) with your meat or fish: artichoke, asparagus, eggplant, broccoli, cabbage, celery, celeriac, chicory, cucumber, fennel, French beans, leeks, mushrooms, onions, capsicum, pumpkin, radish, salad leaves, sorrel, soybeans, spinach, swede, Swiss chard and aslo turnip and tomatoes .

In principle, you can eat as many of these as you desire during the Dukan Diet Phase 2 (cruise phase), however if you wish rapid weight loss, Dr Dukan believes it’s best to eat until you no longer feel hungry.

Beetroot and ,Carrots are permitted, too, but they are starched, so stay clear of having these too frequently. Throughout the Cruise phase, steer away from starchy foods like rice, corn,potatoes, peas, beans,avocado, And also lentils

Dukan Diet Phase 2 Cruise policies

Have a single to 5 pure protein days (by having no-fat dairy items) interspersed with one to 5 days when vegetables can be eaten too.

Eat two tablespoons of oat bran every day.

Include a 30-minute brisk walk daily.

Drink 1.5 litres of water every day.

You should be aware the weight loss people appreciated within the Attack phase will most likely plateau when you introduce salad and also vegetables during the Dukan Diet Phase 2, but don’t push panic button.

The protein-only diet possesses a highly effective water-loss effect. An eating plan rich in meat and also dairy items raises the amounts of uric acid and urea in the blood. These are toxic by-products of protein breakdown, that the body tries to eliminate by way of drawing water out of the muscles and pumping it inside the kidneys and the urinary system tract to help it flush out.

During The Dukan Phase 2 (cruise Phase) Whenever you begin eating vegetables again, your body will naturally start to retain a little water. As soon as you switch to a pure protein day, the water purge will certainly come back.

Dr Dukan states you can presume to shed 900 grams for each week you’re on the Dukan Diet Phase 2 (Cruise phase).

Dukan Diet Phase 1 (attack Phase)

Dukan Diet Phase 1 

This is called the attack phase. Within this phase, the overall emphasis is on rapid weight loss. It is mainly defined by high protein foods that are lacking any carbs and fats. Proteins offer sufficient energy to the body for carrying out various activities, while still burning surplus fat. Within a full week of Dukan Diet phase 1, dieters are able to experience radical weight loss (approximately 5 to 7 pounds). Even though, this diet plan endorses fast weight loss it does not pose any threat to the health of a person as proteins are able to delivery adequate amounts of calories. Within Dukan Diet phase 1, a man or woman lives on high protein foods only. This phase may last anywhere between 1 to 10 days depending upon the target weight

Dukan Diet Phase 1 food list is made up from 72 high protein foods that work to ensure quick weight loss. The food list is simply: seafood, lean meats, poultry, dairy products and eggs, dressings and drinks. These 72 proteins are not just consumed in the Dukan Diet phase 1  they also are key to all the other three phases. Along with the list with foods, there is of course, an extremely essential “73rd” food which is consumed through the Dukan Diet. This is actually oat bran and also Dr Dukan encourages that you eat 1.5 tablespoons oat bran everyday while you are on the Attack Phase. Oat bran is definitely a key component of the diet and integrating oat bran into your diet on a daily basis can be rather challenging.

Within the Dukan Diet Phase 1

Dieters should drink a lot too, at the very least 2 liters of fluids. All drinks really should have zero sugar added. If prefered, artificial sugar could be made use of as a substitute During the Dukan Diet Phase 1 Aside from changing eating habits, dieters are also advised to increase their everyday physical activities. Easy exercise for instance a slow to bus station, climbing up stairs or even walking in the workplace during a lunch break time for 15 minutes are considered good enough. Extensive workout sessions are on the other hand not actually encouraged in the course of the Dukan Diet Phase 1.