The history of the origin of Pierre Ducan's diet is quite interesting. This French neurologist had a friend who couldn't get rid of excess weight and asked for his help. Pierre had no qualifications in nutrition at the time, so he didn't want to agree for a long time. In addition, his friend has one condition-he agrees to any restrictions, but keeps meat in his diet.
Therefore, the doctor advised him to eat only meat and drink 2 liters of water for five days. Unexpectedly, the man actually lost 5 kg in this way. Decided to continue eating. Over the next five days, the man lost another 3 kg and started adding vegetables to his diet on the tenth day. Thus, the idea of the famous Dukane diet was born suddenly. The patient managed to normalize his weight and lost 40 kg. Read more thoughts on facts, rumors, recipes and methods in our next article.
The essence of the diet is to take in the maximum amount of protein. It allows you to eat unlimited amounts of 100 products (72 of animal origin, 28 of plant origin), and it is based on natural products.
Ducan believes that a large amount of protein in the diet helps normalize weight. After all, protein is low in calories, digesting it, the body consumes more energy than consuming carbohydrates. As a result, fat is burned.
By limiting the consumption of carbohydrates and fats, the body enters a state similar to hunger and depletes the body's fat reserves.
The Ducan diet has 4 stages: attack stage (2-10 days), cruise stage (15-330 days), consolidation (50-500 days) and stability (lifetime).
Attack phase
During this stage, the body's metabolism begins. During this period, 2-3 kg of body weight will be lost within 2-10 days.
You can choose from 68 kinds of protein foods allowed, the quantity is not limited, no need to count calories. This can be beef, fish, chicken, eggs, soy or low-fat cheese. Allowed: chicken, chicken liver, turkey, beef, lean bacon, veal steak, braised veal, etc. The only carbohydrate source allowed at this stage is 1. 5 tablespoons of oat bran.
You must drink at least 1. 5 liters of water a day and exercise for 20 minutes.
Cruise phase
The essence of this stage is to gradually achieve the desired shape by adding 32 kinds of vegetables to the diet.
In the second stage, a person usually loses 2 kg in a week.
You can eat unlimited amounts of protein, just like in the attack phase, or you can eat non-starchy vegetables such as spinach, lettuce or green beans. Protein foods and vegetables should alternate 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 some whole-wheat breads.
At this stage, you can eat 1-2 servings of starchy foods and 1-2 dishes that are not on the allowed list.
In the consolidation phase, you only need to eat one pure protein meal a week, preferably on the same day of the week.
Be sure to remember physical activity.
Stable phase
This is the longest stage of all stages. Its goal is to always balance a person's nutrition.
You can eat anything and follow some simple rules. Save protein days once a week, as in the attack phase.
Eat 3 tablespoons of oat bran every day and exercise for 20 minutes every day.
Below we have prepared an example of the first phase of the weekly Dukan diet for you:
| Day of the week | breakfast | dinner | dinner |
| on Monday |
|
|
Grilled fish |
| Tuesday |
|
|
|
| Wednesday |
|
|
Wheat bran chicken nuggets |
| Thursday |
|
|
Curry chicken |
| Friday |
|
|
steak |
| Saturday |
|
|
Roast Meatballs |
| Sunday |
|
|
Stewed seafood |
