Phase I Attack

Dukan Diet Phase 1 Menu

This article is a detailed description of the Dukan Diet Phase 1 Menu. If you seek information on the duration of the Dukan Diet Phase 1 click here. I also recommend downloading my Attack Phase Memento Printable PDF which is a free, printable, 1-page recap of the Dukan Diet’s Phase 1 rules and menu.

The Dukan Diet plan can be executed in many different ways depending on many factors (such as: you basal weight, your goal, your age, you medical condition, your genetic predisposition towards obesity etc.)

Nevertheless, the Dukan Diet always starts with the Phase 1 (= attack phase) that is based on a strict protein menu. Dukan Diet Phase 1 is to provide a strong psychological impetus and an effect of ‘metabolic surprise’ that results in a rapid and motivating weight loss.

Dukan Diet Phase 1 Menu

Group #1: Lean (Red) Meat in Dukan Diet Phase 1

What Dukan calls lean meat is: veal, beef and, for those who might still eat it, horse-meat, rabbit and game.

Beef: every bit that is fit for roasting or grilling.

Good: beefsteak, sirloin, rump cut, collop, other bits trimmed to zero fat.
Bad: T-bones, boned rib steak, boned loin-chop and other marbled bits.

Veal: the best choices are veal fillets and whatever that is fit for roasting. You can have boned chops but remember to trim the fat before cooking.

Horse-meat, rabbit and game: those kinds of meat are really lean, all parts should do as long as the meat isn’t streaky.

There are no specific restrictions on how to prepare lean meat except that you are not allowed to use any additional fat: no butter, oil, sour / sweet cream (even when the label says ‘light’).

That said, the best ways to prepare you meat are: gilling, roasting, cooking it on a spit, stewing, cooking folded in foil, pan-frying without fat (providing that you’ve got a frying pan that can do that), steaming, boiling etc.

You can cook meat for as long as you see fit. Heat processing melts the meat’s fat so the longer you cook your meat the leaner it becomes. On the other hand, overcooked meat loses most of its taste and flavor.

Some people like to eat raw meat which is pretty healthy providing that your meat comes from a reliable source (it always should!). Unless you use oil to prepare dishes like steak tartare or carppacio, they are diet safe (you can use raw eggs / yolks instead of oil).

All of the above-mentioned kinds of meat can be minced, chopped, grated etc. You can mix your meat in various combinations with other allowed foods.

A few words about steaks. Read the labels or ask you butcher (seller) to learn how much fat is in your beef. A safe fat content in meat that you  can eat during the Dukan’s Diet Phase 1 is 10%. Don’t eat any meat that stands above this level. I said ‘meat’ thus this rule doesn’t apply to fish.

Group #2: Offal

There aren’t many kinds of offal that you can eat in the Dukan Diet Phase 1 as they are pretty fatty. The list is short: veal / beef / chicken liver and veal / lamb tongue.

Liver is quite nourishing and contains a lot of protein, vitamins (A, B12) and micro-elements (such as: iron, selenium, copper, phosphorus) but in the same time, it is very high in cholesterol. People who are to control their cholesterol level are advised to ease off the liver.

Group #3: Fish

Fish is, in general, very healthy. There are absolute no restrictions here. Every fish is allowed and recommended: greasy, lean, white-fin, blue-fin, fresh, frozen, raw, cooked, conserved (in brine, not in oil), smoked and dried.

Fish: sardine, mackerel, salmon, tuna, sole, cod, perch, burbot, halibut to name just a few.

Smoked fish: salmon, trout, eel etc. They may be considered greasy but the fat content isn’t higher than in a beef steak. Even more, they contain very healthy omega-3 fats. The only concern is that smoked fish is often salty.

Canned fish can be very handy when you need a quick meal or snack. Don’t eat fish canned in oil though. Canned fish in non-oily sauce is OK, provided that you won’t eat the sauce. The best choice here is fish canned in brine.

Surimi is a commercially-prepared product made mostly from white-fleshed fish. It is diet-safe and very ‘portable’. A perfect snack. But read labels and pay attention to nutrition facts. The original surimi is a great food but there are many fakes pumped up with bean-protein, sugar and salt. A genuine surimi should contain about no less than 15% of protein and no more than 7% of carbohydrates (and none of which should be sugar).

Group #4: Seafood

Crustaceans and mollusks including: prawns, shrimps, crabs, lobsters, oysters, clams, mussels, scallops etc.

Everything that comes from the sea will do. In fact, seafood is a very healthy and nourishing food that people often forget about while in Dukan Diet Phase 1

Group #5: Poultry

All kinds of poultry are acceptable in the Dukan Diet Phase 1 except for duck and goose provided that you won’t eat skin.

Chicken is the most common kind of poultry. The younger (smaller) the chicken the leaner the meat is. The fattest bits are wings and parson’s nose. The leanest parts are, in order of meagerness: breast, thigh and then wings.

Turkey: pan-fried (without oil) fillet and roasted turkey are the best choices. Other related poultry that is diet-safe: guinea fowl, pigeon, quail and game birds like pheasant, partridge or even a wild duck (which is much leaner than a farm duck).

Group #6: Lean Cured Meat

The cured meat that falls into this category is nothing like slow food smoked pork ham. The only cured meat that you can have during the Dukan Diet Phase 1 is the one that contains 4-5% of fat.

That kind of cured meat is usually made of turkey or chicken. It’s not as tasty as the traditional ham or smoked sirloin but it excels in other areas. It’s lean, it contains a decent amount of high quality protein, it is often sliced, vacuum-packed and odorless thus easy to carry and ready-to-use.

The main downside of the lean cured meat is usually high contents of salt, preservatives and various artificial additives. Nevertheless, packed lean cured meat can be a life-savior when you get hungry unexpectedly.

Group #7: Eggs

You can have eggs in any form: as an omelet, hard-boiled, soft-boiled, fried (with no oil or butter or any other fats), stuffed, raw (tip: scald the shell before eating raw eggs) , and scrambled.

Some people have eggs intolerance, some have cholesterol related issues. In both cases you should avoid egg yolks or at least limit yolk consumption to 3 or 4 per week. The egg white on the other hand is cholesterol free and should not cause any health-related problems.

Group #8: Low-fat Dairy

In my opinion, when it comes to nutritional value, this is the second most valuable food group on the list right after fish. And in terms of taste and ‘usability’ dairy is my number one.

Throughout the entire Phase 1 milk products are an unrivaled source of calcium which, if consumed in sufficient amount, will ensure the weight loss success, especially if you are calcium deficient.

Calcium deficiency and weight loss

The latter case is nothing rare as all the junk food we consume nowadays leaches this valuable mineral out of the body on the regular basis. Let me quote after Angelo Tremblay and his team at Université Laval’s Faculty of Medicine:

Professor Tremblay and his team have studied the link between calcium and obesity for several years. Their first findings, published in 2003, revealed that women who consumed diets poor in calcium had more body fat, bigger waistlines, and higher bad cholesterol levels than those who consumed moderate or large amounts of calcium. A second study showed that the more people reduced their consumption of dairy products over the six-year period examined, the more weight and body fat they gained and the bigger their waistlines grew. In 2007, Angelo Tremblay and his team established a direct link between calcium and a lower cardiovascular risk profile among dieters.
Source: www.medicalnewstoday.com

There’s no low-fat (or non-fat) dairy product a can think of that isn’t Dukan Diet compliant. You can have them all: skimmed / non-fat milk, low/non-fat yogurt, Greek yogurt, kefir, buttermilk, cottage cheese, curd, quark (aka farmers cheese or white cheese) etc. There are so many different local milk products that have different local names that it is hard to list them all.

The only thing you should remember is that it is non/low-fat dairy (so, things like whole-milk, full-fat cheese or cream are prohibited).

Fermented Milk Products

In general, fermented milk products (like yogurt, pot cheese, cottage cheese etc.) are better than fresh milk and its non-fermented derivatives. They have nutritional benefits beyond those of milk. This is because the fermentation process converts the lactose (milk sugar) into lactic acid.

Fermented milk products can usually be consumed by people with moderate lactose intolerance. Here’s another quote on the connection between yogurt, calcium and weight loss:

A study published in the International Journal of Obesity (11 January 2005) also found that the consumption of low-fat yogurt can promote weight loss, especially due to the calcium in the yogurt.
Source: www.nature.com

I encourage every dieter that follows the dukan diet or any other weight loss program to eat dairy regularly, especially when you are a coffee or (diet) soda lover.

Here you can read more on how diet coke and coffee leach the valuable minerals out of your body and how to counterbalance the calcium deficits.

For more information on Dairy in Dukan go to Food List: Dairy

Group #9: Water

You need to drink at least 1.5 L of liquids a day. This one is obligatory and there are no exceptions to the rule. During the Dukan Diet Phase 1 your body will need much more fluids than it normally uses (read about ketosis here).

You can partially substitute water with tea (green, herbal, black) but don’t go crazy with it (especially with the black tea)

Dr Dukan claims that coffee is as good as tea and other fluids but I think otherwise. In my opinion, substances like coffee, strong black tea and coke are no match to the hydration potential of pure water.

You can drink coffee, tea and even diet coke but regardless of what you drink (or in what quantities) you can’t deviate from drinking pure water.

All kinds of water are acceptable. Mineral, still water would be the best choice but sparkling water will do as well. If you need a detailed instruction on choosing the ‘right’ water, read my in-depth review where I ponder on the pros and cons of various kinds of drinking water.

134 Comments

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    1. Hi Judy, I have mustard from time to time, but only as a condiment. I use a non sugar, low salt mustard called “Maille, Original Dijon mustard” and I’ve got no issue with it. But remember, very small quantities! :)

    1. Hi. How do I join this group? I am starting this soon and have a few questions that hopefully more experienced can answer!

  2. Ryan – check out loads of different dukan blogs, you can find them through google.
    Mike – beer is a no no obviously!

    Good luck everyone, Ive lost 2 stone!

  3. Is this still active im on diet nearly 6 mnyhs been on a plateau for nearly
    3 mnths not good at all need help thx

  4. A couple of questions
    just starting the attack phase is mustard ok as a condiment
    I’m guessing beer is a no no?

    1. Hi Mike! :)

      Beer is a definite no no because alcohol in general transforms into sugar when it’s metabolized. The lowest carb (sugar) alcohol are mostly hard drinks such as vodka, gin, rum, tequila and whiskey. You do however have to drink them straight.

      As for mustard, I use no sugar, low salt mustard called “Maille – Dijon Originale” and have no problem with it :) You do however have to keep in mind that mustard has to be consumed only as a condiment, in very small quantities.

  5. hi i am going to start the dukan diet but unsure of yogurt. i have a yogurt i love and not sure if im allowed to have it. it contains (100g serve) 12g carbs 4g fat. is this allowed??

  6. hi, i am going to start this next week. was wondering if lamb was ok? have done atkins before and it sounds similar. is it ok to use am cheese on hamburgers? ty for your help.

  7. I mistakenly had chewing gum with no sugar but turns out it had polialcoli which is a type of carbo. I have been v strict but lost no weight after 2 days. Help

    1. Non-fat milk is better here, but you can use light coffee mate in moderation. And make sure it is light (low fat and carbs contents appreciated)! :)

  8. Hi

    Being a bit dense here but as a vegetarain (eat dairy products and eggs) what am I actually allowed in the Attack phase! I am getting confused, cheese? Tofu? Soya milk? Oat Bran?
    Heeeeelp!

    thanks, Laura

    1. Not cheese, but so called white cheese (fromage frais, cottage cheese, quark). All dairy should be non-fat. Greek yogurts (with good protein contents) are fine.

      ?You should also eat eggs and all non-fat dairy you can get (the more variety the better). Tofu as well, but do not make your primary source of protein of it though. Soya milk, rice milk, almond milk are useless here. Oat bran as a source of fiber, not protein (so only the recommended doses).

      I hope this will help. Feel free to ask.

      1. hI

        THANKS, THAT WAS VERY HELPFUL BUT JUST ONE MORE QUESTION, WHERE DOES QUORN COME INTO USE?!

        THANKS, (sorry, I wasn’t shouting I’d forgotten to turn off the cap lock!!!)

  9. Hi ,Just a small question. I started the dukan diet 4 week ago, i did the Attack phase for 3 days and lost 1stone and then started the cruise phase and have lost nothing.
    Yet my thighs have come down in size and lost a bit of weight on my bust but the scales is still the same is this ok? also i am intolerent to dairy and wheat so i am using 4 desert spoons of alpo soya with my oat bran in mornings . would love to try your recipes but you use a lot of non fat fromage frais or quark and i dont know what to use instead

    1. Hi there. The scale is not always the best indicator of the progress, so do not blindly follow what it says. Try using thick non-fat greek yogurt or cottage chesse instead, but I can’t really predict the outcome here :). If you’re from Ireland you may find non-fat quark in Polish stores.

  10. hi! i am going to start the diet tomorrow. i bought meat and poultry and oat bran. i have been reviewing over and over the food list and i can’t find lean pork in the list except for the cured pork. can i include lean pork in the attack phase? is it okay to cook the meat with soup?

    1. Yes you can. The list consists only of the 100 original foods. I am working on a extended list now, and lean pork will be included. Just make sure it is lean. Minced pork is usually not lean enough, but extra lean, trimmed to 0 fat cuts are ok.

  11. So, let me get this straight… NO vegetables during the attack phase? I am planning on starting Dukan soon and wanted to clarify.

    1. It depends on the supplement nutrition values. No fat, carbs or sugar allowed. Besides, this diet works better when you stick to natural foods, so shakes can be only made a small addition to the diet menu. What shake do you have in mind exactly?

  12. Hi,

    I’m about to start my attack phase, i just need a clarification, is it ok if i’m taking supplement?it’s not actually supplement, it’s more like dietary food. . Normally i will take 1 in the morning and the other 1 in the evening. below are the nutrition fact :
    morning : 1 sachet
    serving size : 10g per sachet
    fat : 0.38g
    carbohydrate : 4.76g
    Fiber : 0.40g
    Sugars : 1.57g
    Protein : 2.63g
    Energy : 32.98Kcal

    Evening – 1 sachet
    serving size : 10g per sachet
    fat : 0.30g
    carbohydrate : 4.68g
    Fiber : 1.05g
    Sugars : 0.52g
    Protein : 2.49g
    Energy : 31.38Kcal

    hope to hear your feedback soon! :)

    1. The percentage share of carbohydrates is high, but the serving size is very small, so it shouldn’t interfere much with your dieting process. If you notice no, or unsatisfactory, progress, you may want to stop taking it. Otherwise, it’s pretty much ok.

      1. Thank you, but i was wondering..Is it possible if i take oatmeal instead of oat bran?because they don’t sell oat bran here.

          1. Actually i already bought oat bran from ebay. The brand name is Quaker Oat Bran Cold Cereal 15.5oz, just to double check is this the right oat bran? Anyways thanks for the link, will definetely buy once i’m out of stock :)

            1. It seems like it’s cereal, not pure oat bran! I’m afraid you might have made a mistake. What you need here is pure oat bran, not any other product with oat bran as a ingredient.

                1. No, this is a no-no. It’s cereal, not pure oat bran. It is packed with carbs and contain too much sugar to be of any use in dukan diet.

    1. Hello,

      Dukan diet: is low-carb, is low-fat, is low-salt, prescribes exercising. Pretty much everything that is useful in combating type 2 dibetes :).

    1. Depends on your taste I guess. I used to eat lot of eggs and canned fish. My usual breakfast was sth like this:

      3 soft boiled eggs (boiled for 5 minutes)
      1 can (200g / 7 oz) of mackerel in tomato sauce (I didn’t actually eat the sauce, just the fish)
      1 cup (big one) of non-fat kefir (or drinkable yogurt) with 1-2 tbsp of oat bran

      or / and (sometimes ‘or’, sometimes ‘and’ :))

      1-2 cup(s) of cottage cheese with chives and herbs
      Some extra lean (less than 3% of fat) turkey/chicken cured meat

      and / or

      canned tuna-fish in brine with some non-fat quark, herbs, chopped parsley leaves

    1. Officially no, you can have them later :). On the other hand many people use marinated peppers as a addition to meals in the Attack Phase. In my opinion, you shouldn’t eat bell peppers in the attack Phase. If you want to add some variety to your meals in the Attack Phase, check out: gherkins/pickles, sauerkraut, Belgian endive, some herbs. They are better choices.

    1. Just read the info here and start doing it :). There’s also a book on this diet, probably more detailed info there.

  13. Bit confused about cheese what types can i have in The pv stage
    the book says no. But on here it says white cheese ok any help.

    These are what i was thinking, coon light, chedder slices? any other
    or is there a nutrition value which is safe?
    thx

  14. Questions again :

    Question 1: I am on the attack now for 4 days, and this is my fifth and I lost 2 kg, is that ok ?
    Question 2: Why r u so helpful? :)

  15. Good Morning,

    Can we add onions to our food during the attack phase. i.e for cooking with meat and using the onion juice for seasonng the meat ???

    1. Not recommended, too much carbs. But there are some other options, try: chives, parsley leaves, dill, and fresh herbs like: basil, coriander, marjoram, thyme or rosemary. The latter (both fresh or dried) is my favorite when it comes to cooking meat.

      1. Onions not recommended?? this is weird i have the dukan diet book and to quote it says” vinegar, spices,herbs,thyme,garlic,parsley,ONION,
        shallots etc are not only allowed but highly recommended.

        So it is confusing as i use onion alot on pure protein and pv days
        what you think?.

    1. So if up till now I’ve usually eaten about 40g of fiber/day (from various sources, mostly nuts) eating more than 1,5 tbsp of oat bran during he attack phase won’t be considered “breaking the rules”?

  16. Thank You admin for your reply, but I just need to understand the idea, th dukan diet specifies 1.5 then 2 then 2.5 then 3. Is that for a reason , I dont understand.
    Thank You

    1. The are several reasons, for example:

      1. Dukan specifies the amount so that dieters don’t need to ponder over it. Clear rules are easier to follow.
      2. Dietary fiber have purgative properties. People who are not used to significant quantities of dietary fiber in their diet are diarrhea.

      Neither dietary fiber nor oat bran are toxic or dangerous. That said, they work best when used in moderation. On the other hand, if you’re used to have fiber rich foods, there’s no problem with having larger quantities of oat bran daily that recommended.

  17. Good Morning ADMIN :)

    and today’s question is :

    Can I have more than 1.5 table spoon oat bran / day ?

    I am in the attack phase…. Thanks

    1. Hello,

      You can have more than 1.5 tbsp of oat bran / day, only make sure your body is already accustomed to larger amounts of dietary fiber. Otherwise too much oat bran can cause a sudden purge :). Don’t forget about substantial hydration when eating a lot of fiber rich products (like oat bran).

  18. Admin you dont know how much help u r giving me !!! Thanks alot :) one more question about :

    1. Smoken Salmon – allowed?
    2. Baking Powder – allowed ?

    and excercise ? is it a must…

    Thanks again admin… U R GREAT :)

    1. Smoked salmon — yes!
      Baking powder — yes, as long as you use it baking powder :).

      Excercise — it is a must. You will probably lose weight without it, but still it is a waste of effort since diet+excercise is way more effective, and will make you feel & look much fitter, healthier. You need to make your body move, stretch and work. Your working muscles will improve your figure, quicker burn unwanted body fat and help your skin and complexion adapt to a new, slender you.

  19. Hi again, just a little confused about the eggs, if i have no cholestrol problems , , can i have eggs freeeley ? I highly appreciate ur support. THANK YOU

    1. Depends on the kind of the product. Usually it is low-fat enough. It would help it you could define what kind (brand) of turkey slices we are talking about here.

    1. Not in phase I. But it doesn’t mean you can use them in any other phase. Post some more details on your hot dog (like: nutrition data) and we’ll analyze
      ’em.

  20. Im desperate now for an answer. I bought dukan book for receipes.
    on it now 2 mnths getting bored of same old.
    im very confused as some receipe says to add salt. eg salt crusted chicken.
    but then says dont use salt because it retains water?????

    also with oil says no oil, but in receipes it says use drop oil wipe clean.
    more confused.

    I am in Australia and want to make dukan bread.
    some receipes says to add fromage frais
    and quark.

    we dont have either here could you please let me know
    what is the alternative to. fromage-frais
    and quark.

    1. Since I am not the author, I can’t answer for what’s in the book, but:

      Use salt in moderation.
      Heat process your food in a way that exclude the use of any oil (roast, grill, steam etc.) If you want to pan-fry, use good non sticky pan.
      I guess a good alternative to quark/fromage frais (they are both much the same) can be cottage cheese or really thick, non-fat greek yogurt.

    1. Not very smart in Phase I. Although very nutritious and rich in vitamins and minerals, honey is nothing but pure simple sugar (glucose + fructose). I gather that you want to use honey for its flavor but still I would advise against any deviations from the diet in early stages. Try to develop a taste for the natural and simple foods. It will make your dieting process more efficient and more effective.

  21. During the attack phase (or any phase) can you eat turkey sausage snack sticks?
    Per stick is as follows
    Fat: 3g
    Carbs:<1
    Sugar: 0
    Protein: 4g

    1. It is not advies to eat lamb or pork during the Attack Phase. It’s better to focus on the leanest meats like beef, veal and poultry.

  22. Hello and Happy New Year.
    I am a bit confused….. Other than the protein foods allowed what else is allowed at least for the Attack fase. Is there any link you can attach or send me for the whole information,the whole diet.I mean, WHAT TO EAT EXACTLY FROM THE BEGGINING FOR ALL FASES,like the Ducan Diet for Dummies !! I thank you in advance and sorry if I sound a little rude with these caps lock words… It’s just that bI have just came back from a flight-a few hours ago and I met a friend who lost with the Ducan Diet 19 kilos !!!!! I was soooo amazed and he was talking about the diet for the entire 2 hour flight. I would appreciate if you can provide me the appropriate link/s for me to download,print and get started!!!!
    Thank you,Juliana from Israel

  23. Are you allowed to use non sugar almond milk or coconut milk non sugar on this diet? Can you use spray canola oil on your grill hard to fry or grill with nothing on pan or grill to keep from sticking. NO vegetables on the attack phase at all?
    Thank you for answering I need to go on this diet asap.

  24. I read the book tonight and wanted to start the diet tomorrow. However, I am still breastfeeding my 9 month old and am confused about whether this is safe. I read page 134 but am still confused. Thanks.

    1. Throughout the entire Dukan diet you can eat to your heart’s content as long as you eat the allowed foods. So basically, you can eat as much meat (that meets the diet requirements) as you want.

  25. thanks so much for responding! the cheese sticks are weight watchers, 50 cals, which were the lowest i found with 2.5 g of fat each, zero sugars, 6 g of protein—obviously no carbs! i haven’t gotten the shredded cheese yet—

  26. i just wanted to confirm that in the FIRST phase of the diet i can eat ff or low fat cottage cheese, and cheese sticks—as well as shredded cheese?

    1. what are cheese sticks and shredded cheese in your understanding? Can you post any nutritional facts here? FF or low fat cottage cheese is ok.

  27. Hi, I am wondering if i am able to include protein shakes in this first phase? they consist of protein powder 2 tb low fat yoghurt and quarter cup of skim milk?
    Sharaon

    1. It’s not completely forbidden to supplement your diet with protein shakes but the dukan diet works best when you rely on natural sources of protein. Note, that by depriving your body of carbs and fats you upset your body’s balance a bit. This is a desired effect but let’s not go crazy with it. Protein shakes will very likely shake that balance even more as they rarely are balanced enough to match natural products. Moreover, protein shakes contain significant amounts of carbs and you don’t want that in your diet. So, in conclusion, if you will serve yourself a protein shake now and then it will probably won’t be that bad. On the other hand, replacing natural sources of protein by commercially prepared powders is not a good idea in the long run. Please be cautious when choosing powders and read nutrition data label carefully. Never use powders that contain more than, let’s say 6% of carbs in any form (sugar or complex carbohydrates).

  28. I’m still a little confused about having Fat Free/Non Fat cheese during the Attack Phase.
    I know that FF sour cream, cream cheese, cottage cheese and ricotta cheese is acceptable.
    As well as fromage frais ( no clue what this is) and quark ( again, no idea what this is)

    Wondering if I can have Laughing Cow wedges and/or Fat Free Cheddar, Mozzarella, Pepper Jack, Parmesan, etc on this diet during the first two phases ( Attack and Cruise).

    I am a HUGE pizza fan and would love to make meatza once I”m on the cruise phase and would love to know if I could top it off with some nice melty fat free mozzarella. *sigh*

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