The story of the origin of Pierre Ducan's diet is quite interesting. The French neurologist had a friend who could not get rid of the overweight and asked for his help. Pierre did not have a degree in nutrition at the time, so he did not want to agree for a long time. In addition, his friend had one condition - he agreed to any restrictions, but left the meat in the diet.
So the 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. It was decided to continue the diet. Over the next five days, the man lost another 3 pounds, and on the tenth day began to add vegetables to the diet. So the idea for the famous Ducan diet was born from the white world. And the patient was able to normalize his weight, losing 40 pounds. Read more about the 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.
Dukan claims that the large amount of protein in the diet helps to normalize weight. After all, protein is low in calories, and when it is absorbed, the body expends more energy than when it consumes carbohydrates. As a result, fat is burned.
By limiting the consumption of carbohydrates and fats, the body enters a state similar to starvation 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 period weight loss of 2-3 kg occurs within 2-10 days.
You can choose protein foods from 68 permitted, the amount 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, beef cutlets, stewed beef, 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 achieve the desired shape gradually by adding 32 types of vegetables to the diet.
During the second phase, a person usually loses 2 pounds within a week.
You can eat unlimited protein, just like in the attack phase, as well as 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 have the right to eat an unlimited amount of protein and vegetables, low-sugar fruits, cheese and some whole-grain bread.
During this stage, 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 only need to eat a pure protein diet one day a week, preferably on the same day each week.
Remember to remember about physical activity.
Stabilization phase
This is the longest of all phases. Its purpose is to balance a person's diet forever.
You can eat absolutely anything by following some 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 an example of a weekly Dukan diet for the first phase:
| Day of the week | Breakfast | Dinner | Dinner |
| Monday |
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|
Roasted fish |
| Tuesday |
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|
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| Wednesday |
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Chicken bites with bran |
| Thursday |
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Chicken curry |
| Friday |
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Beef steak |
| Saturday |
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Baked meatballs |
| Sunday |
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|
Stewed seafood |
