The history of the origin of the Pierre Ducan diet is quite interesting. The French neurologist had a friend who couldn't get rid of the excess weight and asked him for help. Pierre did not have any qualifications in dietetics at that time, so he did not want to agree for a long time. In addition, his friend has one condition - he agrees to any restrictions, but leaves meat in his diet.
Therefore, doctors advised him to eat only meat and drink 2 liters of water for five days. And surprisingly, the man managed to lose 5 kilograms this way. The decision was made to continue the diet. Over the next five days, the man lost another 3 kilograms, and on the tenth day he started adding vegetables to his diet. So the idea for the famous Ducan Diet was born out of the blue. And the patient managed to normalize his weight, losing 40 kilograms. Read more about facts, rumors, recipes and method ideas in our 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 of animal origin, and 28 of plant origin) and is based on natural products.
Ducan argues that a high amount of protein in the diet helps normalize weight. After all, 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 yourself in the consumption of carbohydrates and fats, the body enters a state similar to starvation and depletes the body's fat stores.
There are 4 phases in the Ducan diet: the attack phase (2-10 days), the cruise phase (15-330 days), consolidation (50-500 days) and stabilization (long life).
Attack phase
This phase starts the metabolism in the body and it is during this period that 2-3 kg weight loss occurs in 2-10 days.
You can choose protein foods from the 68 allowed, the number 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 bacon, veal, stewed beef, etc. The only source of carbohydrates allowed in this phase is 1. 5 tablespoons of wheat 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 by adding 32 types of vegetables to the diet.
During the second phase, a person usually loses 2 kilograms of body weight within a week.
You can eat unlimited 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 replaced daily.
We must not forget the use of water (1. 5 liters per day) and 1 tbsp. wheat bran.
Consolidation phase
In the consolidation phase, the main task is not to lose weight, but to avoid gaining weight.
You are allowed to eat unlimited amounts of protein and vegetables, low-sugar fruits, cheese, and whole grain breads.
During this stage, you can eat 1-2 servings of starchy foods, and 1-2 dishes that are not on the allowable list.
During the consolidation phase, you should only eat pure protein foods one day a week, preferably on the same day each week.
Be sure to remember about physical activity.
Stabilization phase
This is the longest phase of all the phases. The goal is to balance one's nutrition forever.
You can eat anything, following a few simple rules. Save a day of protein once a week, as in the attack phase.
Eat 3 tablespoons of wheat bran daily and exercise for 20 minutes daily.
Below we have prepared for you a sample 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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Chicken curry |
| Friday |
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Beef steak |
| Saturday |
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Baked meatballs |
| week |
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Boiled seafood |
