Contents
Losing weight up to 5 kg in 7 days.
The average daily calorie content is 930 Kcal.
The diet described below does not at all correspond to what is usually meant by this word. There is no need to put into life a lot of dietary recommendations, from which those who want to lose excess weight simply shiver, and their dreams of losing weight remain so.
According to the Dutch system, which many residents of the Netherlands adhere to for body shaping, you just need to put things in order in the diet in general. It is necessary to exclude frankly unhealthy foods, give up snacks (when, in fact, they are not hungry) and make portions moderate. Its developers advise to follow this diet for 7 days. Typically, this week consumes 2-5 kg of unnecessary fat ballast.
Dutch diet requirements
The basic principles of the Dutch diet include the following.
The first meal should consist mainly of healthy carbohydrates, lunch should be light, and dinner should be hearty, but moderate in calories. It is recommended to split the daily food ration into 5-6 fractions.
It is advisable to have dinner at about 18 pm. If you go to bed quite late (by midnight, or even later), you can slightly shift the time of the last meal. But it is not recommended that dinner is later than 19-20 pm. Are you used to eating late? Move back the dinner time little by little. Over time, you will probably get used to it. You can easily have a snack before bed, but at least an hour or two before the night’s rest.
Physical activity, at least elementary, cannot be neglected. Try to find 20-30 minutes a day to work out problem areas, and the result of the new rules will soon please you. The strength for physical activity will certainly be. After all, you are not on a very low-calorie diet, but a balanced and measured diet.
The diet is based on the following foods:
- Milk and sour milk: cottage cheese, cheese, kefir, milk, yogurt, fermented baked milk, etc. It is desirable that its fat content is low. You don’t have to eat fat-free foods. When buying cottage cheese, try to limit the fat content to 5%. Kefir or milk should not contain more than 2,5% fat.
- Fresh fruits and vegetables, as well as stewed, baked, cooked in a double boiler.
- Lean meats, fish, seafood.
- Drinks: tea; of course, clean water; you can have some coffee (a couple of cups a day). It is advisable not to use sugar and avoid artificial sweeteners.
Sweet and high-calorie foods, as well as fatty foods, should be discarded. Or introduce them into the diet quite a bit and before lunch, so that the calories derived from them are easier to burn, in particular, by playing sports. You should also be careful about very salty and spicy foods. Even if their calorie content is low, they can retain salt and, as a result, inhibit the process of losing weight.
We suggest that you familiarize yourself with the recommended menu for the week following the Dutch system.
Monday
Breakfast: a sandwich with smoked meat (it is advisable to use rye bread); low-fat unsweetened yogurt (200 g); green tea.
Second breakfast: medium-sized cookies (choose with a moderate calorie content) or a piece of cake, muffin; any fruit.
Lunch: one fried or boiled egg in the company of tomatoes; two small sandwiches with pieces of low-fat ham or meat; milk (250 g).
Afternoon snack: a glass of low-fat broth.
Dinner: up to 100 g empty mashed potatoes; 100-150 g of meat or fish (add, if desired, salad of stewed or steamed asparagus to the dish); any fruit (but preferably non-starchy).
Second dinner: low-fat yogurt (1 tbsp.) With any fruit.
Tuesday
Breakfast: two sandwiches with ham or cheese; green tea.
Second breakfast: a piece of cake and tea; any fruit.
Lunch: a couple of sandwiches with thin slices of meat or low-fat cheese; a glass of milk; any fruit.
Afternoon snack: low-fat meat broth (150 g).
Dinner: 2 medium-sized boiled potatoes; cutlet made from chicken or lean beef.
Second Dinner: A glass of smoothie or low-fat homemade yogurt with one fruit of your choice.
Wednesday
Breakfast: 100-150 g of muesli in the company of low-fat yogurt; a cup of tea; orange.
Second breakfast: a piece of cake or biscuits with tea; any fruit.
Lunch: two small sandwiches with lean beef; any fruit; a cup of cocoa.
Afternoon snack: a glass of broth.
Dinner: 150 g of fish or turkey, cooked in a gentle way; a salad based on green vegetables or just a couple of pieces of lettuce.
Second dinner: a glass of yogurt; any fruit; a cup of tea or coffee.
Thursday
Breakfast: a sandwich with cheese; a piece of strudel; a cup of green tea.
Second breakfast: a small piece of muffin with a cup of coffee; the fruit.
Lunch: vegetable salad without dressing; two small sandwiches with pieces of lean meat; a cup of tea.
Afternoon snack: a glass of low-fat meat broth.
Dinner: one steamed lean meat cutlet; 100-200 g broccoli or some mashed potatoes.
Second dinner: light yogurt (250 g) plus a fruit of your choice.
Friday
Breakfast: low-fat cottage cheese (up to 150 g); coffee or tea.
Second breakfast: black coffee with a piece of muffin or muffin; fruit to choose from.
Lunch: a couple of toasts with fruit jam; low-fat milk (250 g).
Afternoon snack: a glass of low-fat meat broth.
Dinner: 100 g pasta (preferably durum wheat); 100 g vegetable salad or a serving of lean fish with fresh or stewed vegetables.
Second supper: 200 g of yogurt and any fruit.
Saturday
Breakfast: roast beef (several pieces); a sandwich with a thin slice of cheese; green tea.
Second breakfast: black coffee with a piece of cake; the fruit.
Lunch: sandwiches with low-fat ham (2 pcs.); a glass of milk.
Afternoon snack: a glass of low-fat meat broth.
Dinner: Burger with lean beef; vegetable soup; a glass of milk.
Second supper: light yogurt with any fruit.
Sunday
Breakfast: hot sandwich with tomato and egg; squeezed juice from fresh fruits or vegetables (250 g) or a glass of tea (coffee).
Second breakfast: black coffee with a few small cookies; the fruit.
Lunch: a couple of sandwiches with slices of lean meat and herbs (you can spice them up with a sauce of tomato paste and low-fat yogurt); a glass of tea or natural lemonade.
Afternoon snack: a glass of low-fat meat broth.
Dinner: 100 grams of lean pork; piece of cheese; some mushrooms; you can, if desired, drink dry red wine (up to 200 g).
Second dinner: fruit of your choice with low-fat yogurt.
Note: If a slight feeling of hunger after dinner is tolerated calmly, you can refuse a second dinner.
Contraindications to the Dutch diet
In general, the Dutch food system is quite balanced and suits very many people, helping to correct the figure in a short time and get rid of a few pounds that spoil the mood. But still it is better, after consulting a doctor, to make sure that there are no problems in the digestive tract. For example, a combination of fruit and milk, and even in the company of a sandwich (which is practiced on the menu of this diet), can cause negative consequences.
The virtues of the Dutch diet
The undoubted advantages of this diet include the fact that it is quite easily tolerated, according to the reviews of many losing weight. This is facilitated by fractional nutrition. The person, in fact, does not have time to get hungry. A slight feeling of hunger can visit you only at night, but a second dinner (aka a light snack) helps to solve this problem.
If you are with sports on you, you can increase physical activity. Then the loss of weight can be more noticeable, and the body is significantly modernized. Also, do not neglect walking; eventually give up the lift. The figure will only be grateful for this.
Such a diet will help you lose a few annoying pounds without hitting the body. A balanced menu will provide the body with almost all the necessary substances and will not allow it to starve.
Disadvantages of the diet
This diet may not be suitable for those who dream of fast and significant weight loss or have a lot of extra pounds. It can be called a method of soft body shaping. We will not mention the dangers of fast diets now. Each person chooses a way of life and weight loss for himself. If you understand that it is worth losing weight significantly, contact a qualified specialist. It is possible that it will be possible to lose weight on the Dutch diet, but with some amendments.
It is also worth noting that Dutch weight loss, looking at the products used in it, is not the cheapest way to achieve slimness and attractiveness. Many foods in the diet are not that cheap.
Re-implementing the Dutch diet
You can repeat this system after at least two weeks.
To nie jest dieta holenderska ,moja zaczynala sie 3 razy dziennie po trzy jajka ,zadn6ch slodyczy.