The origins of Pierre Ducan's diet are quite interesting. The French neurologist had a friend who was unable to get rid of excess weight and asked for help. Pierre did not have a qualification in dietetics at the time, so he did not want to agree for a long time. In addition, his friend had one condition - he agreed to any restrictions, but left the meat in the diet.
Therefore, the doctor suggested him to eat only 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 began to add vegetables to his diet. So the idea of the famous Dukan diet came up strangely. The patient managed to normalize weight, lost 40 kilograms. Read more about facts, rumors, recipes and the idea of method in our next article.
The essence of the diet is to consume the maximum amount of protein. It allows you to eat an unlimited amount of 100 types of products (72 of animal origin and 28 of plant origin) and is based on natural products.
Duke argued that a large amount of protein in the diet helps to normalize weight. After all, protein is low in calories and through its digestion, the body expends more energy than when consuming carbohydrates. As a result, fat is burned.
By limiting the consumption of carbohydrates and fats, the body goes into a starvation-like state and uses up the body’s supply of fats.
There are 4 stages in the Dukan diet: the attack stage (2-10 days), the cruise stage (15-330 days), the consolidation (50-500 days) and the stabilization (throughout life).
Attack stage
This phase starts the metabolism in the body and it is during this period that 2-3 kg of weight loss occurs in 2-10 days.
You can choose from protein foods out of 68 allowed, the amount is not limited and you do not need to count calories. It can be beef, fish, chicken, eggs, soy or low-fat cottage cheese. Allowed: chicken, chicken liver, turkey, beef, lean bacon, veal, fried meat, etc. Sh. The only source of carbohydrates allowed in this phase is 1. 5 tablespoons oat bran.
You should drink at least 1. 5 liters of water and exercise daily for 20 minutes.
Cruise stage
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 kilograms of weight in a week.
You can eat unlimited protein, as well as in the attack phase, as well as non-starchy vegetables such as spinach, lettuce or green beans. Protein foods and vegetables should be changed daily.
Do not forget to use water (1. 5 liters per day) and 1 tbsp. K. Oat bran.
Consolidation phase
The main task in the consolidation phase is not to lose weight, but to prevent weight gain.
You have the right to eat an unlimited amount of protein and vegetables, low-sugar fruits, cheese and whole grain bread.
At this point you can eat 1-2 servings of starchy foods and 1-2 servings that are not on the allowed list.
During the consolidation phase only pure protein food is needed one day a week, preferably on the same day every week.
Be sure to remember physical activity.
Stabilization phase
This is the longest of all stages. Its purpose is to balance human nutrition forever.
You can enjoy absolutely everything by following a few simple rules. Keep a protein day once a week as part of the attack phase.
Eat 3 tablespoons of oat bran daily and exercise daily for 20 minutes.
Below we have prepared for you an example of the first phase weekly Duke diet:
| Week day | Breakfast | Dinner | Dinner |
| on Monday |
|
|
Baked fish |
| On Tuesday |
|
|
|
| On Wednesday |
|
|
Chicken nugget with chicken |
| Thursday |
|
|
Chicken door |
| Friday |
|
|
Beef steak |
| on Saturday |
|
|
Baked meat balls |
| Sunday |
|
|
Stewed seafood |
