The history of the origins of Pierre Duncan's diet is quite interesting. The French neurologist had a friend who couldn't get rid of overweight and asked him for help. At that time Pierre did not have a degree in dietetics, 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 the diet.
So the doctor suggested that he only eat meat and drink 2 liters of water for five days. And surprisingly, the man lost 5 kg this way. The decision was made to continue the diet. Over the next five days, the man lost another 3 kg, and on day 10, he started adding vegetables to his diet. So the idea for the famous Duncan Diet was born. And the patient managed to normalize his weight, losing 40 kg. 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 types of animal origin and 28 types of plant origin) and based on natural products.
Duncan argues that a high amount of protein in the diet helps normalize weight. After all, protein is low in calories, and digesting it uses more energy than when consuming carbohydrates. As a result, fat is burned.
By limiting the consumption of carbohydrates and fats, the body will enter a state similar to hunger and use up the body's fat reserves.
There are 4 stages in the Duncan's diet: the attack phase (2-10 days), the cruise phase (15-330 days), consolidation (50-500 days) and stabilization (lifetime).
Attack phase
This phase begins the metabolism in the body and it is during this phase that the 2-3kg weight loss process takes place within 2-10 days.
You can choose protein foods from 68 allowed, unlimited quantity and you don't need to count calories. It could be beef, fish, chicken, eggs, soy or low-fat cheese. Allowed: chicken, chicken liver, turkey, beef, lean bacon, veal chops, braised veal, etc. The only carbohydrate source allowed during this period is 1. 5 tbsp oat bran.
You must drink at least 1. 5 liters of water and exercise daily for 20 minutes.
Journey stage
The essence of this stage is to achieve the desired shape gradually by adding 32 vegetables to the diet.
In the second stage, a person usually loses 2 kg within a week.
You can eat unlimited protein, like in the attack phase, as well as non-starchy vegetables like spinach, lettuce, or green beans. Protein foods and vegetables should be alternated daily.
We must not forget about the use of water (1. 5 liters per day) and 1 tbsp. oat bran.
Consolidation phase
During the consolidation phase, the main task is not to lose weight, but to avoid weight gain.
You're allowed unlimited amounts of protein and vegetables, low-sugar fruit, cheese, and some whole-grain bread.
During this phase, you can eat 1-2 servings of starchy foods, and 1-2 non-listed foods.
During the fortification phase, you only need to eat one meal of pure protein a day a week, preferably on the same day each week.
Be sure to remember about physical activity.
Stabilization period
This is the longest of all the stages. Its goal is to balance one's nutrition forever.
You can absolutely eat anything, following a few simple rules. Save a protein day once a week, as in the attack phase.
Eat 3 tablespoons of oat bran a day and exercise for 20 minutes a day.
Below, we have prepared for you an example of the weekly Dukan diet for the first phase:
| Day of the week | Breakfast | Dinner | Dinner |
| Second |
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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 grill |
| Saturday |
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Grilled meatballs |
| Sunday |
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Seafood stew |
