Tag Archives: attack

Pro’s & Con’s of the Attack Phase


After completing the Attack Phase of the Dukan Diet, I wanted to reflect on how I felt the first phase went.


  • Feeling full – Eating Protein makes you feel fuller for longer, so I found that I had much less of an appetite on the AP.
  • Feeling healthier for not eating fatty foods – I read in the Dukan Diet book, something along the lines of ‘how can you expect to lose your own fat, when you are eating the fat of another animal’ (not a direct quote). That really stuck with me and it something that has popped into my mind often this past week.
  • Surprisingly no withdrawals from sugar.
  • Hardly any cravings for other foods.
  • Enjoying an allowed glass of Coke Zero now and then (and actually drinking less than I normally would).
  • Seeing results instantly…the best motivation!


  • Eating only protein is quite a bit more expensive than also having vegetables in your diet.
  • Getting over the first hurdles of eating out with family and friends, and having to think about the Dukan Diet and how you can make it suit you.
  • Some days I got stuck in a rut of eating the same things over and over. You need to remind yourself about having variety in your diet, otherwise you could easily get bored.
  • Not regularly going to the toilet as before starting the Dukan Diet.

This is by no mean a comprehensive list, so please add in the comments other things you would add to either Pro’s or Con’s for the Attack Phase of the Dukan Diet.



Stuffed Chicken Breast Recipe


This is something that I made last week for dinner, just out of the Attack ingredients I had in the kitchen. It turned out amazing! The liquid from the Cottage Cheese leaked out of the Chicken, so all that was left inside was a creamy mixture. I don’t have step by step photos, but I hope my recipe makes sense for you. Feel free to ask any questions if there’s something you are unsure about.

Stuffed Chicken Breast Recipe

Serves 2

Suitable for Attack Phase

2 large or 3 small Chicken Breasts

Ham (I used 12 small slices for 3 small Chicken Breasts)

3 big spoonfuls of Cottage Cheese

Cracked Black Pepper

about 1 tsp Ground Sage Leaves

Olive Oil spray

1. Pre-heat oven to 180 degrees. Lightly spray a small oven dish with Olive Oil, gently wipe away excess oil with paper towel.

2. In a small bowl mix together the Cottage Cheese, Black Pepper & Ground Sage

3. With a sharp knife cut a pocket into the side of each Chicken Breast, being careful not to cut the whole way through the Chicken.

4. Spoon the Cottage Cheese mixture into the Chicken Breast pockets. Try and close the Chicken Breast back together if you can by pinching the chicken with your fingers.

5. Wrap the Chicken Breast with the slices of Ham, covering the opening first.

6. Place the Chicken Breasts in the oven dish, evenly spaced apart.

7. Bake for approximately 40-45 minutes. I had to cover my dish with foil after 15 minutes as the Ham was starting to brown very quickly.



Stats (2)


Well after 7 days on the Attack Phase, these are the results I have achieved. I didn’t quite reach my goal of 4kg but I came pretty close.

Starting Weight: 99.0kg    Current Weight: 95.1kg      3.9kg Lost

Starting Body Fat Content: 44.7%       Current Body Fat Content: 44%      0.7% Lost

Starting Water Content: 39.4%         Current Water Content: 37.5%          1.9% Lost (don’t know if this is good or bad)

My next goal is to get to below 92kg by the 1st of August, that gives me 3 weeks to lose just over 3 kg. I think from here on in it would be reasonable to hope to lose 1kg a week. I will continue to weight myself daily, but the results won’t be as dramatic. The Dukan Diet book explains that when you re-introduce vegetables to your diet, your body holds on to a bit more water, but when you have a Pure Protein (PP) day, that water will disappear and you will have your true weight.


SW:99    CW: 95.1

Day 7 – Attack


Yay! Yesterday’s worries of gaining .2kg have gone, this morning I lost .7kg to bring my total weight loss to 3.5kg. No doubt the 30 minute walk and dancing the night away with my girlfriends helped 🙂 Tomorrow morning I will put work out my official weight loss for the attack phase and measure my body fat and water content. I am very curious to see how my water content appears as mine has always been far below what it should be. Your body should be at about 60% , mine hovers between 30 and 40%. I have .5kg to lose today to reach my goal of 4kg lost on the Attack phase, I really hope I achieve it!

Breakfast: None, slept in very late (dancing till the wee hours of the morning, what can I say, I’m on holidays)

Lunch: 2 Egg Omelette with a spoonful of Cottage Cheese mixed in to the Egg and more than a dash of Skim Milk & a slice of Ham (turned out to be a very fluffy Omelette, also, very filling)

Snack: 1 tub Cheesecake flavoured ForMe Yoghurt

Dinner: Savoury Oat Bran Galette, 1 slice Smoked Salmon, 2 Gherkins, 1 tbsp Cottage Cheese

Snack: Dukan Pineapple Cheesecake

Drinks: 1.5L water, 1 glass Coke Zero

Exercise: 30 minute Walk 🙂


SW: 99    CW: 95.5

Dukan Cheesecake Recipe


I got this idea from the fabulous Sheryl’s website. Please check her site out, it is very informative if you are thinking of starting, or are on the Dukan diet.

This cheesecake went down very well last night after dinner, hubby was very impressed. He has already asked me to make it for him in a strawberry flavour. I think I will only make this once a week, (2 serves each) as the Extra Light Philly has a little bit more fat than is suggested for dairy products in the Dukan book and I want to stick to this diet as best as I can.

Here is the dietary info for the Extra Light Philadelphia Cream Cheese per 100g:

Energy   548kj

Protein   11.0g

Fat – Total   4.7g

-saturated   3.3g

carbohydrate   8.4g

-sugars   4.8g


Dukan Cheesecake Recipe

Serves 4

Suitable for the Attack Phase

1 tub Philadelphia Extra Light Cream Cheese

1 pkt Diet Jelly (any flavour, I chose Pineapple)


1. Make up the Jelly according to packet instructions, except only using 3/4 of the water. i.e. 500ml becomes 375ml. Leave to cool.

2. Place Cream Cheese in a large bowl. Leave at room temperature for a while to soften.

3. Beat Cream Cheese with an electric mixer until smooth.

4. With one hand, slowly pour in jelly, with the other, keep the electric mixer going. You may need to stop and scrape down the sides of the bowl. Continue until all of the Jelly is incorporated. It will be a runny consistency.

5. Carefully pour into ramekins or serving dishes. Refrigerate for at least 4 hours before serving.



Day 6 – Attack


When I got on the scales today I had gained .2kg. My first gain since starting Dukan and to be honest I wasn’t expecting it. I could put it down to a couple of things:

  • The chicken I had last night was from a Safeway Roast Chicken and as I was eating it I thought it tasted a bit fatty. I should’ve chosen better parts of the chicken to eat, but it was painful enough to throw chicken wings straight into the bin 😦
  • I didn’t have much variety in my diet yesterday.
  • I allowed myself to get hungry a couple of times during the day.
  • I didn’t exercise.
  • I’m feeling very bloated and a bit hormonal today 😦 My walk cheered me up lots though!

I will be more vigilant with what I eat and do today, hopefully that will see a drop in the scales tomorrow. I still have 1.2kg to lose before Saturday morning at the end of my Attack phase to achieve my goal.

Breakfast: Oat Bran Galette & Vanilla ForMe Yoghurt

Lunch: 2 slices Smoked Salmon & 2 Gherkins

Snack: 4 small slices Turkey Breast & ForMe Date flavoured Yoghurt

Dinner: Chicken Breast with Natural Yoghurt & Dijon Mustard Sauce

Snack: Dukan Pineapple flavoured Cheesecake

Drinks: 1.5 litres Water (I have a large bottle that I am slowly drinking from throughout the day now)

Exercise: 30 minute Walk 🙂


SW: 99    CW: 96.2

Dukan Rissole Recipe


A simple idea to use some mince. The rissoles could be shaped as burgers or as meatballs. They could have more herbs and spices added to them to give you a variety of flavours.

Dukan Rissole Recipe

Makes 4 large rissoles

Suitable for the Attack Phase

500g Premium Beef Mince

1/2 Onion

1 Egg

Cracked Black Pepper

1 1/2 tsp Basil

1 1/2 tsp Oregano

1 1/2 tsp Sage

1. Finely chop Onion.

2. Combine all of the ingredients in a large bowl.

3. You have to get your hands dirty for this one. Smoosh the ingredients together with your hands until the mixture is combined well.

4. Form the mince mixture into whatever shape you like, I chose rissoles, you could do burgers or meatballs.

5. Place on a plate or tray and refrigerate for at least 15-30 minutes. This helps the mixture stay together when cooking.

6. Lightly spray a frying pan with oil and gently wipe excess away with a paper towel.

7. Cook rissoles for 15 minutes and turn over and cook for another 10. Cooking time will vary depending on what size and shape rissoles you make. When you think they might be about done, make a small cut in one with a knife to check how well done they are.

8. Serve with a sauce made by mixing Natural Yoghurt and Dijon Mustard.