The Dukan diet is followed by TOWIE stars and even Kate Middleton credits it for helping her keep trim before her wedding AND it promises to keep the pounds off. But how do you follow the Dukan diet? Which foods are allowed? What on earth is an attack phase? Here is the Dukan diet explained...
Where did the Dukan diet originate from?
The Dukan diet (founded by French weight loss specialist Dr Dukan in the 1970s) recently became popular again after it was revealed that the Duchess of Cambridge used the diet plan to slim down for her 2011 wedding to Prince William. Interesting.
How does the Dukan diet work?
The high protein foods encouraged on the diet keep you full for longer and take more calories to burn. A high protein, low carb diet will put your body in ketosis so your body burns fat to give you energy.
What are the four phases on the Dukan diet?
There are four stages - Attack Phase, Cruise Phase, Consolidation Phase and Stabilisation Phase.
What is the Attack Phase?
Attack means attack, baby! Gulp. In the first initial phase you will eat 'pure protein' foods only for anything from 1-2 days or 7 days depending on how much weight you need to lose. The plan also recommends plenty of physical activity and exercises to help maximise the effectiveness of the ‘attack’ phase.
The only carb allowed on the Dukan diet is oat bran, which is hailed for it's sugar absorbing properties. Oat bran makes you feel fuller for longer because it turns into a gel-like substance in your stomach. Oat bran has 50% more fiber than porridge oats and
You must also drink 6-8 cups of water during this period to help your body eliminate itself from toxins during your protein-rich diet.
watch: The Dukan diet, how does it work?
What is the Cruise Phase?
The cruise phase lasts a little bit longer, perhaps for a couple of weeks, again, depending on how much weight you want to lose.
This phase involves introducing vegetables to your diet, which definitely opens up more scope for getting creative with your food (Butternut squash chips, anyone?).
Dukan recommends 30 minutes of ‘brisk’ walking each day to help aid your weight loss during this stage.
What is the Consolidation Phase?
This phase is when you can start introducing other foods to your diet, but very gradually. This phase is split in two halts, the first half being much more strict that the second half. This is so your body doesn’t become shocked by the sudden extra ’spontaneity’ in your diet.
What is the Stabilisation Phase?
This phase is designed to help you maintain your weight loss. Dukan recommends sticking to a ‘pure protein’ diet (or ‘attack’ phase) one day a week to help keep your weight stable.
What foods are allowed on the Dukan diet?
During the initial 'Attack Phase' you can only eat protein, so you can eat chicken, beef, It is recommended you only eat up to two eggs a day.
How much oat bran should be eaten in each Dukan Diet phase?
Attack phase - 1.5 tablespoon / day
Cruise phase - 2 tablespoons / day
Consolidation phase - 2 tablespoons / day
Stabilization phase - 3 tablespoons / day
Is the Dukan diet safe?
There is cause for concern on the Dukan diet, especially during the 'Attack' phase as this can be quite a shock for the body. Closer Online have trialled the Dukan Diet and how safe it is, so it's definitely something to read if you're going to give the P-Middy diet a go.
Which celebrities are fans of the Dukan diet?
Everyone from the Duchess of Cambridge to the body confident TOWIE girls have admitted to trying the Dukan diet. Check out all the celebrity fans of the Dukan diet here.
Dukan diet recipe ideas
It can be tough knowing what to eat, especially during the 'Attack Phase'. Luckily, there is a lot of inspiration on Instagram to get you started...
Sizzling steak and salad
Scrummy zucchini noodles
A high-protein omlette
A rainbow of veggies!
Easy chicken salad
Oat bran porridge