The history of the origins of Pierre Ducan's diet is quite interesting. The French neurologist had a friend who was unable to lose excess weight and asked for his help. Pierre had no qualifications in dietetics at the time, so he didn’t want to long agree. In addition, his friend has one condition - he agrees to any prohibitions, but leaves meat in the diet.
Therefore, the doctor recommended that he only eat meat and drink 2 liters of water for five days. And surprisingly, the man managed to lose 5 pounds this way. The decision was made 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 the diet. Thus, the idea for the famous Ducan Diet was born suddenly. And the patient managed to normalize his weight, losing 40 kilograms. Read more about facts, rumors, recipes and method ideas in the next article.
The essence of the diet is to consume the maximum amount of protein. It allows you to eat an unlimited number of 100 types of products (72 from animals and 28 from plants) and based on natural products.
Ducan argues that a high amount of protein in the diet helps normalize weight. However, protein is low in calories, and digesting it, the body uses more energy than when consuming carbohydrates. As a result, fat is burned.
By limiting the intake of carbohydrates and fats, the body enters a state similar to starvation and depletes body fat stores.
There are 4 phases in the Ducan diet: the attack phase (2-10 days), the voyage phase (15-330 days), consolidation (50-500 days) and stabilization (lifetime).
Attack phase
This phase starts metabolism in the body and during this time a weight loss of 2-3 kg occurs in 2-10 days.
You can choose protein foods from the 68 allowed, the amount is unlimited and you don’t have to count calories. This can be beef, fish, chicken, eggs, soy, or low -fat cottage cheese. Allowed: chicken, chicken liver, turkey, beef, lean meat, veal, boiled beef, etc. The only carbohydrate source allowed in this phase is 1. 5 tablespoons of oat bran.
You must drink at least 1. 5 liters of water and exercise daily for 20 minutes.
Sailing phase
The essence of this phase is to achieve the desired shape gradually by adding 32 types of vegetables into the diet.
During the second phase, a person usually loses 2 kilograms of weight in a week.
You can eat unlimited protein, such as in the attack phase, as well as non-starchy vegetables like spinach, lettuce, or green beans. Protein foods and vegetables should be replaced daily.
We must not forget the consumption 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 prevent weight gain.
You are allowed to eat unlimited protein and vegetables, low-sugar fruits, cheese and some whole wheat breads.
During this stage, you can eat 1-2 servings of foods that contain starch, and 1-2 servings that are not included in the allowed list.
During the merging phase, you should only eat pure protein foods one day a week, preferably on the same day each week.
Make sure you remember about physical activity.
Stabilization phase
This is the longest of all phases. The goal is to balance one’s diet forever.
You can eat anything, following a few simple rules. Save protein a 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 for you an example of the weekly Dukan diet for the first phase:
| Days of the week | Breakfast | Dinner | Dinner |
| Monday |
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Grilled fish |
| Tuesday |
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| Wednesday |
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Chicken nuggets with bran |
| Thursday |
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Curry chicken |
| Friday |
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Meat steak |
| Saturday |
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Grilled meatballs |
| Sunday |
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Boiled seafood |
