The Copenhagen diet is a diet whose rules are very strict, so its use is not recommended to everyone, warned against possible consequences. On the other hand, the effectiveness of the Copenhagen diet is underlined. Read about the principles of the Copenhagen diet, what effects you can expect from its application and whether they are worth sacrifices.

The Copenhagen dietis also called the Danish diet or, due to its predetermined duration, the thirteen-day diet. It is believed that the principles of the Copenhagen diet were developed in Denmark - in the Mayo Clinic or the Government Hospital in Copenhagen, but each of these institutions denies any involvement in their creation.

The Copenhagen diet is to enable people who follow it to achieve quick results in less than two weeks - reduce body fat and lose even 7-20 kg.

The Copenhagen Dietis a non-carbohydrate, low calorie diet. If you stop using it for at least one day or break one of its rules, stop using it and start it again, so as not to harm your he alth, not earlier than after 3 months. However, the finished diet can be repeated only after 2 years.

Copenhagen diet rules

1. Do not eat more than 600-800 kcal per day

The menu on the Copenhagen diet is strictly defined - it is forbidden to make any changes to it. Depending on the specific day, the dieter only consumes between 600 and 800 kilocalories. However, it is not difficult to calculate, e.g. with the use of calculators available on the Internet, that this way no adult person will meet his daily energy requirement, which, depending on gender, weight and age, is around 1500-2500 kilocalories.

The creators of the Copenhagen diet assumed that in order to achieve the effect of reducing body fat, it is necessary to create a caloric deficit, i.e. a situation when the body's energy balance is negative - we spend more energy than we consume from food (which is consistent with with the principle of the classic reduction diet) While on the Copenhagen diet, the supply of energy that we provide to the body during its use is on average three times less than the total dailydemand.

However, this is what its creators meant: thanks to this, the body uses fat reserves to generate energy. Remember, however, that on such a restrictive diet, we also lose glycogen (belonging to complex carbohydrates, which are not included in the Copenhagen diet menu at all!) And water. Losing kilograms is therefore not only associated with the loss of body fat.

As the assumptions of the Copenhagen diet do not comply with the recommendations of the Food and Nutrition Institute1- the menu does not contain the recommended cereal products, the right amount of meals and the break time between them (4-5 meals a day every 3-4 hours) and the necessary portion of vegetables and fruit, its use is recommended only after consulting a doctor.

Moreover, the Copenhagen diet does not even meet the requirements for the low-calorie diets formulated by the US National Institute of Diabetes and Digestive and Kidney Diseases2 , which clearly say that we eat Daily meals should contain at least 800 calories.

2. Observe the duration of the diet and the rules regarding the time of eating meals

As mentioned, the Copenhagen diet lasts 13 days - it cannot be extended because it will lead to a serious vitamin and mineral deficiency, nor can it shorten its duration, because then we will not get the expected results.

Being on the Copenhagen diet, we can only eat 3 meals every day - breakfast, lunch and dinner. What's more, we have to eat them at certain times, a half-hour deviation from the recommendations is allowed. And so, breakfast should be eaten between 8 and 9 am, lunch between 12 and 2 pm, and dinner - between 4 and 6 pm.

3. Eat your meals on the Copenhagen diet

The Copenhagen diet is based on the reduction of fats and carbohydrates (carbohydrates in the menu are usually simple sugars, not complex carbohydrates, with a low glycemic index), and it is based on vegetables, eggs, lean meat, fruit in limited amounts . Coffee is an important part of the Copenhagen diet, which is supposed to provide the body with energy, but consuming it on an empty stomach will definitely not help people with hypertension.

For example: on the first day of using the Copenhagen diet for breakfast, we can only drink coffee with a sugar cube, eat 1-2 eggs for lunch with a glass of spinach or broccoli and a tomato, and for dinner - 200 g of beef steak and 5 leaves of lettuce with olive oil and a little lemon juice.

On the second day, we have the same breakfast, and a beef steak with 5 leaves of lettuce, olive oil, a little lemon juice and fruit, eaten onlunch and dinner are a slice of lean ham and 2-3 glasses of natural yoghurt. The menus of specific days during the Copenhagen diet repeat themselves: on days 1 and 8 we eat the same, as on days 2 and 9, 3 and 10, 4 and 11, 5 and 12. , 6 and 13, separate menus are provided for day 7

4. Avoid foods banned during the Copenhagen Diet

The strictness of the Copenhagen diet is that it is forbidden to eat anything other than those listed on the menu. If you happen to drink a glass of wine or any other alcohol, eat a cookie, or chew gum, you may consider the treatment interrupted. Also, snacking between meals is not possible.

5. Give up sports while following the Copenhagen Diet

Although such an indication sounds unbelievable, because he althy weight loss consists of a balanced diet and physical activity, in the case of the Copenhagen diet it is better to give up the latter. By not covering your daily caloric requirement and additionally overloading the body with physical effort, we will lead to fatigue and bad mood even faster.

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Author: Time S.A

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Copenhagen diet - effects

People who used the Copenhagen diet agree that they lost unnecessary kilograms, but the choice of meals eaten during its duration is completely random, so you cannot call being on the Copenhagen diet a he althy weight loss, or even on the contrary - its effects are a deficiency of nutrients, fiber and complex carbohydrates.

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The person following the Copenhagen diet is tired and weakened, irritation occurs due to the feeling of hunger between meals and too little sugar in the blood. In turn, too little vitamins and minerals also cause problems with the skin, hair loss, and dull nails.

For these reasons, the Copenhagen Diet is not recommended by doctors and nutritionists.

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Copenhagen diet - recommendations

The Copenhagen diet is meantfor he althy people and after consulting a doctor. Such strict restrictions on its use should not come as a surprise if we take into account the fact that the assumptions of the Copenhagen diet include limiting fats, carbohydrates and the daily dose of calories. The Copenhagen diet can be used by adults whose work is not physically demanding (e.g. office work).

Copenhagen diet - contraindications

Due to its strictness, the Copenhagen diet is not recommended for teenagers (nutrients and calories are necessary for their proper development) and for the elderly - it will be too demanding for them.

Diet should not be used by people who work physically, regularly participate in sports, because failure to provide the right amount of carbohydrates and fats may turn out to be harmful with their intense lifestyle. Also, the Copenhagen diet cannot be used by pregnant women and nursing mothers.

The Copenhagen diet is definitely not suitable for people with heart and kidney disease, hypertension, diabetes or low blood sugar.

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You must do it

Copenhagen diet - how to survive?

  • Consume 2 liters of water every day.
  • Supplement deficiency of vitamins (apart from vitamin A, which is a lot on the menu of the Copenhagen diet)
  • The dishes are monotonous, so use spices (all except s alt) and herbs.
  • You can add a pinch of cinnamon or cardamom to your coffee.
  • Eat your last meal at 7.00 p.m.

Copenhagen diet - benefits

  • Lets you lose weight very quickly.
  • May help unhe althy snacking between meals.
  • It's short.
  • You don't have to compose the menu yourself.

Copenhagen diet - disadvantages

  • Reduces energy.
  • May cause nausea, dizziness, vomiting.
  • It's very strict, so you feel worse if you follow it.
  • Rigorousness increases the risk of the yo-yo effect after its completion: a person after a diet is more likely to eat more.
  • Not individualized and balanced.

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