The story of the origins of Pierre Ducan's diet is quite interesting. The French neurologist had a friend who could not get rid of excess weight and asked for his help. Pierre had no qualifications in dietetics at the time, so he did not want to agree for a long time. Moreover, his friend had a condition - he agreed to any restrictions, but left the meat on the diet.
Therefore, the doctor suggested that he eat only meat and drink 2 liters of water for five days. And to her surprise, the man managed to lose 5 pounds this way. The decision was made to continue the diet. Over the next five days, the man lost another 3 pounds, and on the tenth day he started adding vegetables to the diet. So the idea for the famous Ducan Diet was born from scratch. And the patient managed to normalize his weight, losing 40 pounds. Read more about facts, rumors, recipes and method idea in our next article.
The essence of the diet is to consume the maximum amount of protein. This allows you to eat in unlimited quantities 100 types of products (72 of animal origin and 28 of plant origin) and is based on natural products.
Ducan argued that a high amount of protein in the diet helps normalize weight. After all, protein is low in calories, and by digesting it, the body uses more energy than when consuming carbohydrates. As a result, fat is burned.
By limiting itself to the consumption of carbohydrates and fats, the body enters a state similar to hunger and uses the body’s fat reserves.
There are 4 phases in the Ducan diet: attack phase (2-10 days), navigation phase (15-330 days), consolidation (50-500 days) and stabilization (lifetime).
Phase of attack
This stage starts the metabolism in the body and it is during this period that the weight loss of 2-3 kg occurs within 2-10 days.
You can choose from 68 protein foods allowed, the amount is not limited and you do not need to count calories. It can be beef, fish, chicken, eggs, soy or low-fat cottage cheese. Allowed: chicken, chicken liver, turkey, beef, lean bacon, chops, boiled beef, etc. The only source of carbohydrates allowed at this stage is 1. 5 tablespoons of oat bran.
You should drink at least 1. 5 liters of water and exercise every day for 20 minutes.
Cruise phase
The essence of this phase is to achieve the desired shape gradually by adding 32 types of vegetables to the diet.
During the second stage, a person usually loses 2 pounds of weight within a week.
You can eat unlimited protein, just like in the attack phase, as well as non-starchy vegetables such as spinach, lettuce or green beans. Protein foods and vegetables should be alternated daily.
We should 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 weight gain.
You are allowed to eat an unlimited amount of protein and vegetables, low sugar fruits, cheese and some whole grain breads.
During this phase, you can eat 1-2 servings of food containing starch, and 1-2 dishes that are not on the allowed list.
During the consolidation phase, you should only eat a clean meal of protein one day a week, preferably on the same day each week.
Make sure you remember about physical activity.
Stabilization phase
This is the longest of all the stages. Its purpose is to balance a person's food forever.
You can eat absolutely anything, following a few simple rules. Save a protein day once a week, as in the attack phase.
Eat 3 tablespoons of oat bran daily and exercise for 20 minutes a day.
Below we have prepared for you an example of a weekly Dukan diet for the first phase:
| Day of the week | BREAKFAST | dinner | dinner |
| On Monday |
|
|
Baked fish |
| Tuesday |
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|
|
| Wednesday |
|
|
Pieces of chicken with bran |
| Thursday |
|
|
Kerri chicken |
| Friday |
|
|
Beef steak |
| Saturday |
|
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If baked |
| Sunday |
|
|
Boiled seafood |
