| Dukan phase 1 -- Attack phase recipes : the protein-only phase of the diet | ||||||
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| Ham Appetizers | ||||||
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Dukan pancakes | ||||||
| Dukan Pancake | Savory Pancakes | |||||
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next phase : Dukan phase 2 -- Cruise phase recipes
THE ATTACK PHASE
Dr Dukan says this initial short, sharp shock stage of the diet, which your FREE recipe cards cover, is so effective because it restricts the body to protein-only foods.
Proteins are dense foods that pass slowly through the digestive system. As they are metabolised, chemicals called ketones are produced, making you feel full, so you're less likely to have the cravings that jeopardise your weight loss.
Proteins are low in calories compared with fats and carbohydrates, and their complex structure means you burn more calories processing proteins than you do any other food. The rules of the Attack phase are simple.
Drink two litres of water a day, walk for 20 minutes and avoid butter and oil.
Eat as much as you want, whenever you want of any foods on the following list. Anything not on the list is forbidden...
- Lean beef, veal or rabbit, but not pork or lamb. Trim all fat and avoid fatty cuts. Eat meat grilled, roasted or boiled without butter, oil or cream, or ‘dry fried’ after rubbing surface of a frying pan with a few drops of vegetable oil on kitchen paper. Lean minced beef can be prepared as burgers or meatballs.
- Chicken and turkey (skin removed).
- Specifically branded low-fat ham (cut any rind off) and dried beef (bresaola).
- Liver (beef or chicken).
- All fish — white, oily, fresh, frozen, dried, smoked or canned (in water or brine).
- All shellfish.
- Up to two eggs a day. Stick to 3-4 yolks per week if you have high cholesterol, but the white can be eaten without restriction.
- Non-fat dairy products, such as 0 per cent yoghurt, cottage cheese and skimmed milk. Natural (plain) and flavoured yoghurts (coconut, vanilla, lemon) are allowed without restriction, but non-fat fruit yoghurts (which contain fruit puree) should be restricted to two per day.
- Sweeteners, vinegar, spices, herbs, garlic, onion, gherkins, pickled onions (not in large quantities), lemon juice, mustard and salt (in moderation), sugar-free natural ketchup, sugar-free chewing gum.
68 Pure Proteins : complete list
Lean meat
Beef tenderloin, Filet mignon – Buffalo – Extra-lean ham – Extra-lean Kosher beef hot dogs – Lean center-cut pork chops - Lean slices of roast beef - Pork tenderloin, pork loin roast – Reduced-fat bacon, soy bacon- Steak: flank, sirloin, London broil– Veal chops – Veal scaloppini - Venison
Poultry
Chicken – Chicken liver – Cornish hen – Fat-free turkey and chicken sausages – Low fat deli slices of chicken or turkey – Ostrich steak - Quail – Turkey - Wild duck
Fish
Arctic char – Catfish – Cod – Flounder – Grouper – Haddock – Halibut and smoked halibut – Herring – Mackerel – Mahi Mahi – Monkfish – Orange roughy – Perch – Red snapper – Salmon or mmoked salmon – Sardines, fresh or canned in water – Sea bass – Shark - Sole – Surimi – Swordfish – Tilapia – Trout – Tuna, fresh or canned in water
Shellfish
Clams – Crab – Crawfish, crayfish – Lobster – Mussels – Octopus – Oysters – Scallops – Shrimp - Squid
Vegetarian Proteins
Seitan – Soy foods and veggie burgers – Tempeh - Tofu
Fat-free dairy products
Fat-free cottage cheese, Fat-free cream cheese, Fat-free milk, Fat-free plain Greek style yogurt, Fat-free ricotta, Fat-free sour cream
Eggs
Chicken – Quail – Duck
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