The history of the origin of the Pierre Ducan diet is quite interesting. The French neurologist had a friend who couldn't get rid of excess weight and asked him for help. Pierre did not have any degree in dietetics at the time, so he did not want to agree for a long time. In addition, his friend had one condition: he accepted any restriction, but left meat in the diet.
Therefore, the doctor suggested that he eat only meat and drink 2 liters of water for five days. And to surprise, the man managed to lose 5 kilograms in this way. The decision was made to continue the diet. Over the next five days, the man lost another 3 kilograms and on the 10th day he began adding vegetables to his diet. So the idea for the famous Ducan Diet was born out of nowhere. And the patient managed to normalize his weight, losing 40 kilograms. Read more about facts, rumors, recipes and the idea of the method in our next article.
The essence of the diet is to consume the maximum amount of protein. It allows you to eat in unlimited quantities 100 types of products (72 of animal origin and 28 of vegetable origin) and is based on natural products.
Ducan argued that a large amount of protein in the diet helps normalize weight. After all, protein is low in calories, and when digesting it, the body uses more energy than when consuming carbohydrates. As a result, the fat is burned.
By limiting itself in carbohydrate and fat intake, the body enters a starvation-like state and depletes the body's fat stores.
There are 4 phases in the Ducan diet: attack phase (2-10 days), cruise phase (15-330 days), consolidation (50-500 days) and stabilization (throughout life).
Attack phase
This phase starts the metabolism in the body and it is during this period that a weight loss of 2-3 kg occurs in 2-10 days.
You can choose protein foods from the 68 allowed, the amount is not limited and you do not need to count calories. It can be low-fat beef, fish, chicken, eggs, soy, or cottage cheese. Allowed: chicken, chicken liver, turkey, veal, lean bacon, veal chops, braised veal, etc. The only source of carbohydrates allowed in this phase is 1. 5 tablespoons of oat bran.
You should drink at least 1. 5 liters of water and exercise daily for 20 minutes.
Cruise phase
The essence of this phase is to gradually achieve the desired shape by adding 32 types of vegetables to the diet.
During the second phase, a person generally loses 2 kilograms of weight in a week.
You can eat unlimited protein, just like in the attack phase, as well as non-starchy vegetables like spinach, lettuce, or green beans. Protein foods and vegetables should be alternated daily.
We must not forget about the use of water (1, 5 liters per day) and 1 tablespoon. oat bran.
Consolidation phase
In the consolidation phase, the main task is not to lose weight, but to avoid weight gain.
You are allowed to eat an unlimited amount of protein and vegetables, low sugar fruits, cheese, and some whole wheat bread.
During this stage, you can eat 1-2 servings of starchy foods and 1-2 dishes that are not on the allowed list.
During the consolidation phase, you only need to eat a pure protein meal one day a week, preferably on the same day each week.
Make sure you remember physical activity.
Stabilization phase
This is the longest of all phases. Its goal is to balance a person's nutrition forever.
You can eat absolutely anything, following a few simple rules. Save a protein day once a week, as in the attack phase.
Consume 3 tablespoons of oat bran a day and exercise for 20 minutes a day.
Below we have prepared for you an example of a weekly Dukan diet for the first phase:
| Weekday | Breakfast | Dinner | Dinner |
| Monday |
|
|
Baked fish |
| Tuesday |
|
|
|
| Wednesday |
|
|
Chicken nuggets with bran |
| Thursday |
|
|
Chicken curry |
| Friday |
|
|
Fillet of beef |
| Saturday |
|
|
Baked meatballs |
| Sunday |
|
|
Stewed seafood |
