Dutch diet
The ration of the "Dutch diet" assumes minimal restrictions, weight loss is due to frequent meals in small portions - the principle of fractional nutrition is applied.
The rules of the "Dutch diet":
- six meals - first breakfast at 8.00, second breakfast at 11.00, lunch at 13.00-14.00, afternoon snack at 16.00, dinner at 19.00-20.00, but no later than three hours before bedtime;
- heat treatment of dishes by dietary methods (boiling, steaming, stewing, baking, grilling);
- drink at least 1.5 liters of water every day (other drinks and liquids are not included in this volume);
- take a walk in the fresh air for at least 30 minutes every evening;
- diet should be accompanied by moderate but regular physical activity;
- if a breakdown occurs, the diet just needs to be continued the next day.
The "Dutch diet" is designed for seven days, but you can stick to it even throughout your life - provided you have a properly balanced diet.
The virtues of the "Dutch diet"
The Dutch diet allows you to lose 2-3 kg per week.
The list of prohibited foods is short, so you can adjust the diet to your own taste.
The "Dutch diet" teaches you to eat fractionally. Gastroenterologists and nutritionists say this is the healthiest eating regimen because it optimizes the digestive system and metabolism. If at the end of the diet you eat fractionally and observe reasonable restrictions, you can continue to normalize weight and prevent it from gaining in the future.
Disadvantages and contraindications of the "Dutch diet"
Since the diet can be adjusted to individual needs, it has no contraindications, but in the presence of chronic diseases, it is necessary to draw up a diet taking into account the recommendations of the attending physician.
What foods are allowed?
Almost all. Preference should be given to lean meats, fish, dairy and lactic acid products, fresh vegetables and fruits (the basis of the diet should be protein-vegetable).
Salt and sugar are not prohibited, but it is advisable to consume them in a minimal amount. If possible, sugar should be replaced with natural honey.
What foods are prohibited?
Those that are clearly harmful to health:
- fatty food;
- industrial confectionery;
- canned food (including smoked meats, pickles, marinades);
- fast food, snacks;
- sweet carbonated drinks;
- alcohol (a glass of natural red wine is occasionally allowed).
Dutch Diet menu
Sample menu of the "Dutch Diet" for seven days:
First breakfast: homemade cake, black coffee.
Second breakfast: yogurt, any fruit, tea.
Lunch: 2 tbsp. l. mashed potatoes, 100 g grilled steak, asparagus.
Afternoon snack: a cup of chicken broth with herbs.
Dinner: egg, slice of ham, toast, tomato, tea.
Late dinner: 200 g of yoghurt, fruit, mint tea.
First breakfast: 20 g of hard cheese, cold meat sandwich, tea.
Second breakfast: cream cheese, toast, kiwi, fruit juice.
Lunch: baked mackerel, 200 g of stewed vegetables, coffee.
Afternoon snack: fruit salad with yogurt.
Dinner: 2 baked potatoes, fresh vegetable salad.
Late dinner: 200 ml of kefir, 1 oatmeal cookie.
First breakfast: 2 tbsp. l. muesli with 200 ml of yogurt, orange juice.
Second breakfast: a slice of homemade pie, coffee.
Lunch: chicken fillet, fresh vegetable salad.
Afternoon snack: vegetable soup.
Dinner: processed cheese, toast, tomato, fruit juice.
Late dinner: fruit yoghurt, mint tea.
First breakfast: 150 g of cottage cheese with sour cream and raisins, coffee.
Second breakfast: 200 ml of kefir, a sandwich with cheese, a tomato.
Lunch: 200 g grilled chop, stewed vegetables.
Afternoon snack: fresh vegetable salad.
Dinner: steamed broccoli, chicken cutlet.
Late dinner: yogurt, fruit salad.
First breakfast: chocolate pudding, coffee.
Second breakfast: muffin, fruit, tea.
Lunch: 150 g of boiled beef, fresh vegetable salad.
Afternoon snack: a cup of beef broth with herbs.
Dinner: baked cod with vegetable stew.
Late dinner: 150 g of cottage cheese casserole, mint tea.
First breakfast: a sandwich with boiled sausage, cucumber, tea.
Second breakfast: 2 eggs, toast, coffee.
Lunch: grilled chicken leg, fresh vegetable salad.
Afternoon snack: fruit jelly.
Dinner: toast with cheese, tea.
Late supper: 200 ml of kefir.
First breakfast: cheese sandwich, fruit jam, coffee.
Second breakfast: 2 baked apples, 100 g of cottage cheese, tea.
Lunch: 200 g of baked fish, fresh vegetable salad, fruit drink.
Afternoon snack: any fruit.
Dinner: vegetable stew, toast, tea.
Late dinner: 30 g of hard cheese, a glass of dry red wine.
Useful Tips
Tip 1. The Dutch Diet does not exclude homemade pastries and sweets from the menu, but it is better to eat them in the morning.
Advice 2. You need to drink only freshly squeezed juices, no added sugar.
| Diet characteristic | final grade |
| Duration: from 7 days |
3.5 out of 5 The Dutch Diet successfully combines efficiency with minimal dietary restrictions. The diet has a beneficial effect on health, so if you wish, you can stick to it for as long as you like. |
| Recommended frequency: any | |
| Weight loss rate: | |
| Safety: | |
| Variety of products: |
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