Dukan Diet Plan: 7-Day Attack Phase Menu Plan + Shopping List for Weight Loss

Excess weight gain is among the leading health conditions in the world, affecting people of all categories worldwide.

Are you looking for a diet plan that produces quick results and provides lasting effects?

The Dukan diet might be the ideal solution for you!

In this article, you’ll learn about this highly-effective diet plan; its meaning, how it works, how safe it is, shopping list, and many other things you’d like to know.

Let’s get started!

WHAT IS THE DUKAN DIET AND HOW DOES IT WORK?

The Dukan Diet is a weight loss diet characterized by a high-protein and low-carb intake.

The diet was devised by Dr. Pierre Dukan, a French nutritionist and dietitian in the 1970s, with the claim that a protein-dense diet like this can help people lose weight since it:

Contains low calories
Promotes satiety, and
Regulates calorie levels

That said, it is equally important to note that this diet plan includes four phases – Attack, Cruise, Consolidation, and Stabilization.

Attack Phase: this is the primary phase, and is aimed at rapid weight loss ranging from 4.4 to 6.6 pounds in just 2 to 10 days.

On this plan, you can consume unlimited lean protein [such as lean beef, seafood, eggs, etc.], limited low-fat dairy, little olive oil, along with 1.5 tablespoons of oat bran and a minimum of 6 cups of water every day.

Cruise Phase: This phase is ideal for people who want to lose 40 pounds [or more] for a longer period.

One thing about this plan is that you are allowed to eat all the foods available on the Attack phase, with the addition of non-starchy vegetables, such as leafy greens, broccoli, peppers, mushrooms, etc. Again, you will increase your daily oat bran intake to 2 tablespoons per day.

Consolidation Phase: here, your aim is no longer to lose weight but to avoid regaining it. During this stage, you can consume unlimited veggies daily, your favorite fruit, a few slices of whole grain bread and hard cheese. You can as well add a few servings of starchy foods here.

Stabilization Phase: this is the final phase and of course the long-term maintenance part of the meal plan.

It shares certain characteristics with the Consolidation phase, except for the fact that this phase allows you to consume more carbs and fats. Additionally, you are allowed to eat virtually anything, including artificial sweeteners, sugar-free gum, spices, multivitamins, minerals, to name but a few.

However, there are certain rules guiding this phase. The first is that you must have an all-protein day, eat three tablespoons of oat bran daily, exercise for 20 minutes every day, practice lifestyle fitness habits, among others.

7-DAY ATTACK PHASE MENU PLAN

SAMPLE 1

Day 1

Breakfast: scrambled eggs with smoked salmon

Lunch: oat bran pancake

Dinner: fishcake

Day 2

Breakfast: muesli and skim milk

Lunch: ham rolls

Dinner: baked fish with herbs

Day 3

Breakfast: yoghurt

Lunch: rosemary beef burgers

Dinner: Vietnamese beef

Day 4

Breakfast: oat bran muffins

Lunch: salmon pancakes

Dinner: chicken kebabs

Day 5

Breakfast: oat bran porridge

Lunch: prawn and egg salad

Dinner: salmon escalopes and mustard dill sauce

Day 6

Breakfast: Warm drink, Low fat cottage cheese and two slices of grilled chicken breast

Lunch: Trout with herbs, Prawns, Tea or coffee [without sugar] and Vanilla Oat Bran Porridge

Dinner: Garlic Tiger Prawns and Garlic chicken slices

Day 7

Breakfast: Warm drink, Omelette and ham slices

Lunch: Vietnamese Beef, Cinnamon Oat Bran Pancake, Tea and Low fat yoghurt

Dinner: Hard boiled eggs

SAMPLE 2

Day 1

Breakfast: Warm drink, Low fat cream cheese and Turkey ham slices

Lunch: Roast chicken, Shirataki noodles cooked in bouillon, Diet gelatin and Iced tea

Dinner: Salmon Soup

Day 2

Breakfast: Non-fat cottage cheese with oat bran and cinnamon, Coffee or tea [with nonfat milk] and Water

Lunch: Chicken Curry, Tea or coffee [no sugar] and Oat bran muffins

Dinner: Oat bran chicken nuggets

Day 3

Breakfast: Warm drink, Scrambled eggs and Low fat cream cheese

Lunch: Grilled chicken breast, Muesli ice-cream, Tea and Pink Cheesecake Cupcakes

Dinner: Peppered beef steak

Day 4

Breakfast: Three scrambled eggs, Sliced tomatoes, Coffee with nonfat milk, and Water

Lunch: Turkey sandwich on two slices of whole-wheat bread, Cottage cheese and Iced tea

Dinner: Baked Turkey Meatballs

Day 5

Breakfast: Warm drink and Low fat yoghurt with oat bran

Lunch: Steamed fish with herbs, Low fat cottage cheese and Tea

Dinner: Roast pork, Grilled zucchini, 1 medium apple, Decaf coffee, and Water

Day 6

Breakfast: Warm drink and Mint & Curry Omelette

Lunch: Grilled chicken on mixed greens with low-fat vinaigrette, Greek yogurt and Iced tea

Dinner: Baked salmon fillet, Steamed broccoli and cauliflower, Diet gelatin, Decaf coffee, and Water

Day 7

Breakfast: Omelet made with eggs, cheese and spinach, Coffee with nonfat milk, and Water

Lunch: Grilled turkey breast steaks, Oat bran cookies, Tea, Ham slices and Diet soda

Dinner: Lean steak and shrimp, Diet gelatin, Decaf coffee or tea with nonfat milk, and Water

IS IT SAFE AND SUSTAINABLE?

When it comes to the safety of the Dukan Diet, the number of studies conducted so far is quite limited.

However, there are a lot of controversies in time past that high-protein diets like this could increase the risks of kidney disease and bone condition.

In fact, some studies conducted long time ago suggest that eating too much of protein is likely to lead to kidney damage and other serious health conditions.

That said, recent studies reveal that high-protein diets are not associated with any serious health condition in people with healthy kidneys.

Also, your bone health will not decline on a high-protein meal, so far you eat potassium-dense vegetables and fruits.

On the other hand, when people with unhealthy kidney stones consume much protein, it could worsen their condition and even trigger more serious diseases.

As a result of this, people with serious diseases, such as kidney problems, gout, liver disease are often advised to consult their physician before trying out a high-protein meal pln.

With that being said, it is equally important to let you know that this diet comes with complicated rules and restrictive nature, which could make it hard to follow for some people.

That aside, it might interest you that high-fat foods are limited on this diet, which could make it more enjoyable and easier to follow as time goes on.