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 obesity and asked for his help. Pierre had no qualifications in dieting at the time, so he would not agree for long. In addition, his friend had a condition - he accepted any restrictions, but let meat be in the diet.
Therefore, the doctor suggested that he only eat meat and drank 2 liters of water for five days. And to the surprise, the man managed to lose 5 kilos this way. The decision was made to continue the diet. Over the next five days, the man lost another 3 kilos, and on the tenth day, he started adding vegetables to the diet. So the idea for the famous Ducan Diet was born out of the blue. And the patient managed to normalize his weight and lost 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 vegetable origin) and is based on natural products.
Ducan argued that a large 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 by consuming carbohydrates. As a result, fat is burned.
By limiting the consumption of carbohydrates and fats, the body goes into a state similar to hunger 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 (throughout life).
Attack phase
This phase starts the metabolism in the body and it is during this period that weight loss of 2-3 kg occurs within 2-10 days.
You can choose protein foods from the 68 allowed, the amount is not limited and you do not have to count calories. This can be beef, fish, chicken, eggs, soy or low-fat cottage cheese. Allowed: chicken, chicken livers, turkey, beef, lean bacon, veal chops, braised veal, etc. The only source of carbohydrate 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 kg in weight within 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 changed daily.
We must not forget about the use of water (1, 5 liters a 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.
It is allowed to eat an unlimited amount of protein and vegetables, low-fruit fruit, cheese and some wholemeal bread.
During this phase, you can eat 1-2 servings of food containing starch and 1-2 dishes that are not on the permitted list.
In the consolidation phase, you only need to eat a pure protein meal one day a week, preferably the same day each week.
Remember to remember about 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 according to 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 daily.
Below we have prepared an example of a weekly Dukan diet for the first phase:
| Weekday | Breakfast | Dinner | Dinner |
| Monday |
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Baked fish |
| Tuesday |
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| Wednesday |
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Chicken groats with bran |
| Thursday |
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Curry chicken |
| Friday |
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English steak |
| Saturday |
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Baked meatballs |
| Sunday |
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Steved seafood |
