The history of the origins of Pierre Ducan's diet is very interesting. The French neurologist had a friend who could not get rid of excess weight and asked him for help. Pierre had no dietary training at the time, so he refused to agree for a long time. In addition, his friend had one condition - he agreed to all restrictions, but left meat in the diet.
So the doctor suggested eating only meat and drinking 2 liters of water for five days. And to the surprise, the man managed to lose 5 kilograms in this way. It was decided to continue the diet. Over the next five days, the man lost another 3 kilograms, and on the tenth day he began adding vegetables to the diet. So the idea for the famous Ducan diet came out of the blue. And the patient managed to normalize his weight and lose 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 100 kinds of products (72 of animal and 28 of vegetable origin) in unlimited quantities and is based on natural products.
Ducan argued that having a high amount of protein in the diet helps normalize weight. After all, protein is low in calories and the body uses more energy to digest than to consume carbohydrates. This burns fat.
By restricting the intake of carbohydrates and fats, the body becomes hungry and depletes the body's fat reserves.
There are 4 phases in the Ducan diet: attack phase (2-10 days), cruise phase (15-330 days), consolidation (50-500 days) and stabilization (lifelong).
Attack phase
This phase starts the metabolism in the body and during this phase a weight loss of 2-3 kg occurs within 2-10 days.
There are 68 allowed protein foods to choose from, there is no limit to the amount and no need to count calories. This can be beef, fish, chicken, eggs, soy, or low-fat cottage cheese. Allowed: Chicken, chicken liver, turkey, beef, lean bacon, veal chops, braised veal, etc. The only carbohydrate source allowed at this stage is 1. 5 tablespoons of oat bran.
You need to drink at least 1. 5 liters of water and exercise for 20 minutes a day.
Travel phase
The essence of this phase is to gradually achieve the shape you want by adding 32 types of vegetables to your diet.
In the second phase, a person usually loses 2 kilograms in weight within a week.
Just like in the attack phase, you can consume unlimited protein, 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 tbsp. Oat bran.
Consolidation phase
In the consolidation phase, the main task is not to lose weight, but to avoid gaining weight.
You can eat unlimited protein and vegetables, low-sugar fruit, cheese and some whole grain bread.
At this stage, you can eat 1-2 servings of starchy foods and 1-2 dishes that are not on the list of allowed foods.
During the consolidation phase, you only need to eat a protein-only meal one day a week, preferably on the same day every week.
Be sure to think about physical activity.
Stabilization phase
This is the longest of all phases. Its goal is to balance a person's diet forever.
You can eat absolutely anything by following a few simple rules. Save a protein day once a week, just like in the attack phase.
Eat 3 tablespoons of oat bran daily and exercise for 20 minutes a day.
Below we have prepared an example of a weekly Dukan diet for the first phase:
| weekday | breakfast | dinner | dinner |
| Monday |
|
|
Baked fish |
| Tuesday |
|
|
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| Wednesday |
|
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Chicken nuggets with bran |
| Thursday |
|
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Chicken curry |
| Friday |
|
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Beef steak |
| Saturday |
|
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Baked meatballs |
| Sunday |
|
|
Braised seafood |
