The story of the origin of Pierre Ducan's diet is quite interesting. The French neurologist had a friend who couldn't get rid of excess weight and asked for his help. Pierre wasn't qualified in dietetics at the time, so he didn't want to agree for a long time. Also, his friend had one condition—he agreed to any restrictions, but left 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 kilos that 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 began adding vegetables to the diet. Thus, the idea of the famous Ducana Diet was born out of nowhere. And the patient managed to normalize his weight, losing 40 kilos. Read more about facts, rumors, recipes and the method idea in our next article.
The essence of the diet is to consume the maximum amount of protein. Allows you to eat in unlimited quantity 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, digesting it, the body expends more energy than consuming carbohydrates. As a result, fat is burned.
By limiting itself to the consumption of carbohydrates and fats, the body goes into a starvation-like state and depletes the body's fat stores.
There are 4 phases in Ducan's diet: attack phase (2-10 days), cruising phase (15-330 days), consolidation (50-500 days) and stabilization (lifetime).
attack phase
This phase initiates metabolism in the body and it is during this period that a weight loss of 2 to 3 kg occurs in 2 to 10 days.
You can choose protein foods from the 68 allowed, the amount is not limited and you don't need to count calories. This can be meat, 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 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, adding 32 types of vegetables to the diet.
During the second phase, a person usually loses 2 kg of weight in 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 alternated daily.
We must not forget the use of water (1, 5 liters per day) and 1 tablespoon. oat bran.
Consolidation Phase
In the consolidation phase, the main task is not to lose weight, but to avoid weight gain.
You can eat unlimited amounts of protein and vegetables, low-sugar fruit, cheese and some whole grain bread.
During this phase, you can eat 1-2 servings of foods that contain starch and 1-2 dishes that are not on the allowed list.
During the consolidation phase, you only need to eat one pure protein meal one day a week, preferably on the same day of the week.
Remember to do physical activities.
stabilization phase
This is the longest of all phases. Your goal is to balance a person's nutrition forever.
You can eat absolutely anything by following some 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've prepared for you an example of a Dukan weekly diet for the first phase:
| Day of the week | Breakfast | To have lunch | To have lunch |
| Monday |
|
|
Baked fish |
| Tuesday |
|
|
|
| Wednesday |
|
|
Chicken Nuggets with Bran |
| Thursday |
|
|
chicken curry |
| Friday |
|
|
Beef |
| Saturday |
|
|
roasted meatballs |
| Sunday |
|
|
stewed seafood |
