A diet plan called “Copenhagen Diet” has become very popular on the Internet. Many people follow suit and publish their own recipes and results, claiming that they can lose 10 to 20 kg of weight within 13 days.
In the process, two teams with completely opposite opinions gradually formed: one side believed that the weight loss did take place in 13 days, which was a visible effect. The other side warned that the faster the loss, the greater the side effects, which should be completely eliminated. Is the fact how’s?
What is a copenhagen diet diet
The Copenhagen diet, also known as the Danish Diet Plan or the Danish Diet Plan, is a 13-day diet plan that claims to reduce weight by 10 to 20 kg or more. During these 13 days, your diet is strictly limited and you can only offset hunger by drinking water when hungry.
This is how I ate these 13 days.
Day 1
Breakfast: A cup of coffee (add a sugar cube)
Lunch: spinach (unlimited), two boiled eggs and one tomato
Dinner: 200g steak, lettuce mixed with olive oil and lemon juice (unlimited)
The next day
Breakfast: A cup of coffee (add a sugar cube)
Lunch: 200 grams of ham, 200 grams of yogurt
Dinner: 200g steak, lettuce mixed with olive oil and lemon juice (unlimited)
Day 3
Breakfast: a cup of coffee (with a cube of sugar), a slice of toast
Lunch: 1 slice of ham, 2 boiled eggs, 1 cup of lettuce
Dinner: 1 tomato, 1 bowl of boiled celery, 1 fruit (optional)
Day 4
Breakfast: a cup of coffee (with a cube of sugar), a slice of toast
Lunch: 200 ml fresh juice (any fruit), 200 g yogurt
Dinner: 1 boiled egg and 1 carrot, 200g cheese
Day 5
Breakfast: 1 carrot, lemonade
Lunch: 200g boiled cod, lemon juice, 1 spoonful of butter
Dinner: 200g steak, lettuce mixed with olive oil and lemon juice (unlimited)
Day 6
Breakfast: a cup of coffee (with a cube of sugar), a slice of toast
Lunch: 2 boiled eggs and 1 carrot
Dinner: 300g chicken, lettuce mixed with olive oil and lemon juice (unlimited)
Day 7
Breakfast: A cup of tea (without sugar)
Lunch: Only drink water,
Dinner: 200 grams of mutton and an apple
Day 8
Breakfast: A cup of coffee (add a sugar cube)
Lunch: Two boiled eggs, spinach and a tomato
Dinner: 200g steak, lettuce mixed with olive oil and lemon juice (unlimited)
Day 9
Breakfast: A cup of coffee (add a sugar cube)
Lunch: 200 grams of ham, 200 grams of yogurt
Dinner: 200g steak, lettuce mixed with olive oil and lemon juice (unlimited)
Day 10
Breakfast: a cup of coffee (add a sugar cube) and a piece of toast
Lunch: 100g boiled eggs, lean ham and lettuce
Dinner: 1 tomato, boiled celery and 1 fruit (apples, oranges and pears are optional)
Day 11
Breakfast: a cup of coffee (add a sugar cube) and a piece of toast
Lunch: 200 grams of yogurt and a glass of orange juice
Dinner: Boiled eggs, a carrot and 200 grams of cheese
Day 12
Breakfast: A carrot
Lunch: 200g boiled cod, lemon juice and 1 spoonful of butter
Dinner: 200g steak, lettuce mixed with olive oil and lemon juice (unlimited)
Day 13
Breakfast: a cup of coffee (add a sugar cube) and a piece of toast
Lunch: Two boiled eggs and a carrot
Dinner: No
Nutritional analysis
The principle of weight loss is very simple. The energy consumed should be less than the energy consumed. The larger the difference between them, the faster the loss will be. To make the difference large, there are two choices: either lengthen the time line or increase the daily energy difference.
The types and weights of the 13-day foods were imported into the dietary model, and a complete nutrition analysis was made by referring to the food nutrition data in the 02 edition of the Chinese Food Composition Table.
We found that the whole Copenhagen diet had only 4 days of energy intake exceeding 1,000 kilocalories, while only 2 days of energy intake exceeding the average basal metabolic value of women (1200 kilocalories), with an average calorie intake of about 600 kilocalories.
China’s light labor men should consume 2,250 kilocalories a day, while women should consume 1,800 kilocalories. The Copenhagen diet, on average, only allows 600 kilocalories a day, creating a calorie gap of at least 1,200 kilocalories. Thirteen days will make you lose at least 15,600 kilocalories. This is the secret of Copenhagen diet that can help you lose weight in a short time.
Side Effects of Rapid Weight Loss
There is no doubt that Copenhagen Diet can help you lose weight in a short period of time in principle, but it does not mean that it is a healthy way to lose weight. At the same time of losing weight quickly, there are many disadvantages:
1. Basic metabolic injury
Caloric intake lower than basic metabolism, such as Copenhagen diet, will actively reduce basic metabolism. The consequences are: once the low-calorie diet is stopped and returned to normal diet, it will rebound, gain weight faster and be more difficult to reduce again!
In other words, you won’t get fat if you eat 1800 kilocalories originally, but then you may become fat if you eat only 1400 kilocalories a day.
Impairment of basic metabolism can be understood as the meaning of [obesity-prone constitution].
2. Nutrition imbalance
Not only is it low in calories, the 13-day diet in Copenhagen is not balanced in nutrients. Every day when the intake of carbohydrates exceeds 120g, it means that glycogen is likely to be insufficient, the body will produce ketones, halitosis, irritability, lack of concentration and dizziness are inevitable.
3. Lean body weight loss
Carbohydrate intake is seriously insufficient, In addition to partially consuming fat for energy, the body will also cause muscle loss. Girls should pay special attention, don’t be happy that muscle legs can be lost, think muscle loss is a good thing. No necessary muscle, no matter how thin it is, it is just [thin fat man], baggy arms and lower abdomen, still won’t be relieved by weight loss.
Weight loss is not fat loss. Don’t be fooled by weighing scale figures.
The Copenhagen diet claims to lose 10 kg of weight in 13 days. You should know that losing 10 kg of weight and 10 kg of body fat are completely two concepts. Lose about 10 kg of weight in 13 days, but the real body fat minus is only 4 kg.
Can you try?
Having said so much, can Copenhagen diet be tried?
The point of view is very clear: not recommended!
However, if you are eager to lose weight in the short term, please consult a nutritionist as much as possible and adjust your diet plan according to your own situation and other foods or nutrient supplements.
Remember, this is not sustainable, especially for women. Adhering to a reasonable diet and resistance training is the sustainable strategy to maintain lean body weight, reduce body fat and improve body shape.