The origins of Pierre Ducan’s diet are quite interesting. The French neurologist had a friend who could not get rid of the excess weight and asked for help. Pierre did not have a degree in dietetics at that time, so he did not want to agree for a long time. In addition, his friend had a condition - he agreed to all restrictions, but leave the meat in the diet.
Therefore, the doctor recommended that you only eat meat and drink 2 liters of water for five days. And to her surprise, the man managed to drop 5 pounds this way. They decided to continue their diet. Over the next five days, the man lost an additional 3 pounds and began adding vegetables to his diet on the tenth day. So the idea for the famous Ducan Diet was born out of nowhere. And the patient managed to normalize her weight, she lost 40 pounds. You can read 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 consume an unlimited amount of 100 types of products (72 of animal origin and 28 of plant origin) and is based on natural products.
Ducan argued that the high amount of protein in the diet helps normalize weight. After all, protein is low in calories, and when digested, the body uses more energy than it does when consuming carbohydrates. As a result, fat burns.
By restricting the consumption of carbohydrates and fats, the body goes into a state similar to starvation and uses up the body’s fat stores.
The Ducan diet consists of 4 phases: attack phase (2-10 days), cruise phase (15-330 days), consolidation (50-500 days) and stabilization (lifelong).
Attack phase
This phase initiates the metabolism in the body and during this period 2-3 kg of weight loss occurs within 2-10 days.
From the allowed 68, you can choose protein foods, 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 liver, turkey, beef, lean bacon, veal slices, stewed veal, etc. At this stage, the only permissible source of carbohydrates is 1, 5 tablespoons of oat bran.
Drink at least 1. 5 liters of water and exercise for 20 minutes a day.
Shipping section
The point of this phase is to gradually achieve the desired shape by adding 32 types of vegetables to the diet.
In the second stage, a person usually loses 2 pounds in a week.
You can consume unlimited amounts of 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 rotated daily.
We must not forget to use 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 fruits, cheese and wholemeal bread.
At this stage, you can eat 1-2 servings of starchy foods and 1-2 foods that are not on the whitelist.
In the consolidation phase, you should only eat pure protein food once a week, preferably on the same day each week.
Be sure to remember physical activity.
Stabilization phase
This is the longest of all the phases. Its purpose is to balance a person’s diet forever.
You can eat anything by following simple rules. Save protein days once a week as in the attack phase.
Eat 3 tablespoons of oat bran a day and exercise for 20 minutes a day.
The following is an example of a weekly Dukan diet for the first phase:
| Day of the week | Breakfast | Dinner | Dinner |
| Monday |
|
|
Fried fish |
| Tuesday |
|
|
|
| Wednesday |
|
|
Chicken nuggets with bran |
| Thursday |
|
|
Chicken curry |
| Friday |
|
|
Beef steak |
| Saturday |
|
|
Fried meatballs |
| Sunday |
|
|
Roasted seafood |
