Dukan Diet: The Royal Slimming Secret Behind Kate Middleton’s S-Curve Figure

There are countless weight loss methods out there, but when it comes to slimming down, most people automatically think of strict dieting. However, for those who struggle with cutting out food completely, dieting often ends in failure. Not only is extreme calorie restriction unsustainable, but it can also harm your health in the long run. That’s why we’re introducing a more effective and manageable weight loss method today – the Dukan Diet – famously followed by none other than Kate Middleton, the Princess of Wales.

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1. What Is the Dukan Diet – Kate Middleton’s Secret to Staying Slim

Despite giving birth to three children, Kate Middleton has maintained a slim and toned figure over the years. She famously dropped several dress sizes – from a UK 10–12 down to a size 6 – just in time to wear her stunning wedding gown. Her secret? The Dukan Diet. In fact, it’s become so closely associated with her that some even refer to it as “Kate’s Diet.”

Known for its simplicity and practicality, the Dukan Diet is perfect for anyone who finds traditional dieting methods too complicated or hard to stick to. It’s been trending across social media platforms and forums like RedNote, thanks to its easy-to-follow structure and rapid results.

The Dukan Diet was created by French doctor and nutritionist Pierre Dukan. It all began when a meat-loving patient asked him for a weight loss plan that didn’t involve giving up meat. Dukan advised him to stick with lean meats and drink plenty of water. To his surprise, the patient lost 5kg in just five days! Inspired by this success, Dukan went on to develop a new structured approach to dieting – and so the Dukan Diet was born.

This diet focuses on increasing protein intake while reducing fats, carbohydrates, and starches. According to nutritionist Franziska Spritzler, multiple studies have shown that high-protein, low-carb diets are extremely effective for weight loss. One reason is that protein boosts calorie burn through a process called gluconeogenesis – where the body creates glucose when dietary carbs are lacking. Protein also significantly increases metabolism compared to carbs or fats and reduces the hunger hormone ghrelin while boosting satiety hormones. This combination helps curb appetite naturally, making it easier to eat less and still feel full.

Unlike extreme dieting that forces you to skip meals entirely, the Dukan Diet uses a smart system of food control to promote weight loss without starvation. You’ll still feel satisfied and energized – and see noticeable changes in your body within two weeks. That’s why even celebrities like Jennifer Lopez and supermodel Gisele Bündchen swear by it!

That said, the Dukan Diet is a bit more complex than your average weight loss plan, so it’s best to consult a doctor or nutritionist before getting started to ensure it's safe and suitable for your body.

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2. The 4 Phases of the Dukan Diet – Control Your Intake Without Starving

The Dukan Diet is divided into four distinct phases: Attack, Cruise, Consolidation, and Stabilization. By following these structured stages, you can lose up to 20kg like Kate Middleton – without starving yourself or worrying about regaining the weight. Let’s explore how each phase works:

Phase 1: Attack Phase

This is the kickstart phase, focused on rapid weight loss through a strict high-protein, low-fat, and low-carb approach. It typically lasts 3–10 days depending on your weight loss goal:

• <10kg to lose: 3 days
• 10–20kg to lose: 5 days
• >20kg to lose: 7 days

If you’re just starting out, it’s a good idea to aim for a shorter phase to ease into the plan and help your body adjust.

During this phase, you’ll eat only lean protein – no carbs, no vegetables. Recommended foods include fish, lean meats, skinless poultry, eggs, tofu, liver, and shellfish. Steaming and boiling are the preferred cooking methods. There’s no strict calorie limit, so this phase is sometimes jokingly called the “all-you-can-eat weight loss plan.”

Hydration is key: drink at least 1,500 ml of water daily and take 3 tablespoons of oat bran to help with digestion and bowel movements.

Important Note: Since no fruits or vegetables are allowed during this phase, you may experience vitamin and fiber deficiencies. It’s not recommended to exceed 10 days, and you may want to take a multivitamin supplement to ensure you’re still getting essential nutrients.

Attack Phase Diet Tips:

• Soy products: Avoid high-fat options like tofu skin; go for steamed tofu, unsweetened soy milk, and fresh edamame.
• Seafood: Shrimp and shellfish
• Meat: Lean beef, chicken breast, skinless chicken thigh
• Low-fat organ meats: Pork liver, beef tripe, chicken gizzard, goose liver, duck gizzard
• Drinks: Low-fat dairy, unsweetened coffee, unsweetened tea

2. Cruise Phase

In this stage, your diet still revolves around protein, but vegetables can now gradually be added. The recommended approach is to alternate between pure protein days and protein + vegetable days, progressing steadily toward your target weight. The duration of this phase is calculated as:

Desired weight loss (in kg) × 0.5 × 3.

For example, if you want to lose 10 kg, the cruise phase should last 10 × 0.5 × 3 = 15 days. Although the meal options become more varied in this phase, protein remains the focus to help you reach your weight-loss goals gradually and sustainably.

Cruise Phase Dietary Guidelines: You can continue eating all the types of protein allowed in the first (Attack) phase. As for vegetables, opt for low-starch ones such as eggplant, cucumber, tomato, daikon radish, asparagus, spinach, celery, green bell pepper, mushrooms, string beans, lettuce, etc. Avoid starchy vegetables like potatoes, pumpkin, corn, and taro. Carrots can be eaten occasionally, but not with every meal.

3. Consolidation Phase

The first two stages may help you reach your weight loss goal, but to prevent rebound weight gain and ensure long-term success, the consolidation phase is key to reinforcing your body’s “memory” of the new weight.

The duration is based on how much weight you’ve lost in the previous stages:

Weight lost (in kg) × 10.

For example, if you’ve lost 1 kg, the consolidation phase should last 10 days. If you’ve lost 2 kg, it should last 20 days, and so on. The goal of this phase is to help your body adapt to its new weight and reduce the risk of regaining it, allowing you to maintain a healthy weight in the long run.

Consolidation Phase Dietary Guidelines: This stage is more flexible. You can designate one day a week as a pure protein day, while on the other days, you can moderately add small portions of carbs and fruit.

A suggested daily plan includes:

• Two slices of wholegrain bread
• 40g of cheese
• One serving of fruit (preferably avoiding bananas, grapes, and cherries)
• Continued intake of lean proteins

Additionally, you’re allowed:

• Two cheat meals per week – where you can indulge in foods you usually avoid
• Two meals per week that include starchy foods like potatoes or sweet potatoes – choose healthier starches when possible

However, remember that this doesn’t mean you can overeat or indulge excessively. Doing so may undo your previous efforts. Eating until you’re about 80% full is recommended. Maintaining reasonable dietary control during this phase is crucial for locking in your weight-loss results and preventing rebound.

4. Stabilization Phase

In the final phase of the Dukan Diet, you gradually return to normal eating habits, with regular three meals a day. It’s recommended to maintain one pure protein day per week and continue eating low-salt, light meals when possible. You can also add fiber-rich foods like oats to increase your fiber intake and support digestion.

The Dukan Diet is designed to help you maintain your weight long term. If you find yourself gaining weight again, you can try following a “two protein days per week” approach to help reset your system and keep your figure in check. This gradual and structured plan ensures you can stay healthy and slim without feeling overly restricted.

Although the Dukan Diet is often referred to as a “lazy person’s weight-loss plan,” it’s still best paired with moderate exercise—such as swimming, jogging, or brisk walking—to burn calories and break down fat.

Also, remember to stay well-hydrated, ideally drinking between 1.5 to 3 liters of water a day. This boosts your metabolism and enhances fat-burning efficiency. Combining smart eating habits with exercise will help you reach your weight and body goals more effectively.

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3. Can’t Stop Snacking? Try Perfect Medical’s S6 Body Sculpting Treatment Like I Did!

Losing weight is always easier said than done. When I first learned about the Dukan Diet, I thought it seemed pretty simple. I even started the next day, taking charge of preparing both my lunch and dinner.

After about a week and a half on the diet, I felt great—my appetite had decreased, my body felt lighter, and since I cooked for myself, I could control the seasoning. Cutting back on salty food even reduced my morning puffiness. With all the effort of cooking every day, of course I had to weigh myself daily! After two weeks, I had lost a modest 0.5 kg.

And then… nothing. I stuck with the Dukan Diet for another three weeks, but my weight didn’t budge. So I gave up. Honestly, I wasn’t surprised. Anyone who’s tried dieting knows that everyday eating habits are the real key. If you want to slim down, it usually means more veggies, less rice, less meat, and avoiding high-fat, high-sugar snacks altogether. I’ve always eaten quite healthily, so switching to the Dukan Diet didn’t make a huge difference—it just meant I ate a bit more meat. No wonder the results were limited. And buying groceries and cooking after work was exhausting, so I quickly threw in the towel!

In my opinion, the Dukan Diet works best for two kinds of people:

1. Those who typically eat a lot of junk food
2. Those who follow the Dukan Diet and add in regular exercise

But for someone like me—who already eats clean—aesthetic medical treatments are a much better fit! After thinking it through, I realized I didn’t have the energy, time, or motivation to work out after work. I didn’t want to give up my Me Time but still wanted fast and lasting results. That’s why I turned to Perfect Medical’s S6 Body Sculpting Treatment. This treatment is already well-known, so I won’t go into too much detail—just the basics:

The S6 Body Sculpting Treatment combines advanced biolaser technology with vacuum suction to effectively destroy fat cells and help your body eliminate excess fatty acids through metabolism. It’s especially effective for seven stubborn fat areas: Waist, belly, arms, thighs, calves, above the knees, and below the buttocks. Perfect for anyone looking for full-body or targeted slimming!

After trying the treatment, I visibly lost belly fat and inches off my waist. Unlike dieting or exercise, the destroyed fat cells from medical aesthetic treatments don’t regenerate, which means no rebound weight gain! After my trial session, I went ahead and bought a full treatment package (number of sessions varies by individual).

If you’re tempted, don’t hesitate—click the link below to register and enjoy a free trial session! If you’re curious about medical slimming treatments, this is your chance to give it a go!