The history 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 was not qualified in dieting at the time, so he did not want to agree for a long time. In addition, his friend had a condition - he agreed to any restrictions, but left meat on the diet.
Therefore, his doctor suggested that he eat only meat and drink 2 liters of water for five days. And surprisingly, the man managed to lose 5 pounds this way. He made the decision 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 his diet. Thus, the idea for the famous Ducan diet was born suddenly. And the patient managed to normalize his weight, losing 40 kg. 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 plant origin) and is based on natural products.
Ducan argued that a high amount of protein in the diet helps to normalize weight. After all, protein is low in calories, and by digesting it, the body uses more energy than when it consumes 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 consumes body 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 (throughout life).
Attack phase
This phase starts the metabolism in the body and during this period there is a weight loss of 2-3 kilos within 2-10 days.
You can choose protein foods from the 68 allowed, the quantity is not limited and you do not 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, ground beef, braised, 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 daily for 20 minutes.
Cruise phase
The essence of this phase is to achieve the desired shape by gradually adding 32 types of vegetables to the diet.
In the second phase, a person usually loses 2 pounds in a week.
You can eat unlimited protein, as 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 must not forget to use 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 wholemeal bread.
During this stage, you can eat 1-2 servings of foods containing starch and 1-2 servings not included in the allowed list.
During the consolidation phase, you only need to eat a clean protein meal one day a week, preferably the same day each week.
Make sure you remember the 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, following a few simple rules. Save a day of protein once a week, as in the attack phase.
Eat 3 tablespoons of oat bran daily and exercise for 20 minutes daily.
Below we have prepared for you an example of a weekly Dukan diet for the first phase:
| DAY OF THE WEEK | breakfast | Dinner | Dinner |
| Monday |
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Baked fish |
| Tuesday |
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| Wednesday |
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Chicken nuggets with bran |
| Thursday |
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Chicken with curry |
| Friday |
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Beef steak |
| Saturday |
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Meatballs in the oven |
| Sunday |
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Steamed seafood |
