2-week Danish diet: 600 calories a day for extreme weight loss

For people who have irregular meals and prefer high-fat foods, the "Danish Diet" is a suitable way for those who want to lose weight. This method originated from the National Danish Hospital and is used for overweight patients with severe obesity who have a BMI value of more than 30. Because it is mainly based on the menu prescribed by the hospital, it is more credible and soon became a trend in various countries. However, due to the strict regulation of limiting it to 600 calories, long-term use may lead to nutritional imbalance. If ordinary people want to try it, it is best to consult a professional doctor first.

The Danish diet focuses on protein supplementation, and boiled eggs are included in the daily menu. (Photography by Lai Yizhou)

According to the American health information website "Live Strong", the Danish weight loss method lasts for 13 to 14 days and can successfully reduce 10 to 20 pounds (4.5 to 9.1 kilograms). The principles include consuming high protein, no oil and no salt. It claims that after 2 weeks, the metabolic system can be changed and the body will no longer crave high-fat foods or sugary snacks.

[Core points of Danish weight loss method]

1. Do not add salt to food on the menu:

Do not add salt when seasoning boiled eggs, beef, or fish, because foods high in salt will retain water in the body, causing edema, and may even have negative effects on the kidneys, bladder, and heart.

2. Drink only black coffee:

Many people prefer to add milk, creamer or sugar to coffee, but when doing the Danish diet, you can only drink original black coffee to promote metabolism and have a diuretic effect, thereby excreting excess water from the body.

3. Master the principle of no oil and no sauce:

Even when eating lettuce salad, the choice of dressing is key. Although they are all vegetables, choosing oil-free dressing such as lemon juice or fruit vinegar will have lower calories than Thousand Island salad dressing. When eating toast, don't spread extra butter or jam. When cooking meat or seafood, steaming is better than frying in oil.

4. Carefully select proteins:

The key core food is protein. The daily menu includes boiled eggs, chicken or fish, and beef. This is mainly because protein is digested slower than carbohydrates, which can effectively prolong the feeling of fullness and provide a source of energy for the body's muscles.

Black coffee has a diuretic effect and can also help eliminate body fat.

Sample menu (eat again after 7 days)

[Day 1] Breakfast: 3 boiled eggs, 1 grapefruit, 1 slice of toast, black coffee. Lunch is the same as breakfast, but without grapefruit;. Dinner: 3 boiled eggs and vegetable salad.

[Day 2] Breakfast: 1 boiled egg, 1 grapefruit, 1 slice of toast, and black coffee. Lunch: 2 boiled eggs, 1 grapefruit, black coffee. Dinner: steak, vegetable salad, black coffee.

[Day 3] Breakfast: 1 boiled egg, 1 grapefruit, and black coffee. Lunch: salad, 1 grapefruit, 1 slice of toast, black coffee.

[Day 4] Breakfast: 1 boiled egg, 1 grapefruit, and black coffee. Lunch: salad, 1 grapefruit, 1 slice of toast, black coffee. Dinner: 3 boiled eggs, salad spinach, black coffee.

[Day 5] Breakfast: 1 boiled egg, 1 cucumber, 1 slice of toast, and black coffee. Lunch: 3 boiled eggs, salad spinach, 1 slice of toast, black coffee. Dinner: grilled or steamed white fish, vegetable salad, 1 slice of toast, black coffee.

[Day 6] 2 boiled eggs, 1 grapefruit, 1 slice of toast, black coffee. Lunch: Fruit salad. Dinner: steak, salad, tomatoes, black coffee.

[Day 7] Breakfast: 2 boiled eggs, 1 grapefruit, black coffee. Lunch: chicken, 1 tomato, 1 cucumber, black coffee. Dinner: vegetable soup, chicken, tomatoes, celery, cooked cabbage, 1 grapefruit, black coffee.

Tips: Vegetable salad is mainly composed of celery, cucumber, lettuce, etc., and is seasoned with lemon sauce. Grapefruit helps regulate blood sugar and insulin secretion, and is a must-have fruit for those who want to lose weight.

In addition to diet control, don't forget to exercise regularly and continuously to maintain your body's basal metabolic rate.

What experts say:

Weight management experts at the National Institute of Diabetes and Digestive and Kidney Diseases say that this 600-calorie-a-day diet is only suitable for people with a BMI of 30 or above, who are severely obese and have complications associated with obesity, such as diabetes or high blood pressure. It is best to consult a doctor before starting the diet, otherwise you may not get enough nutrients, which may lead to fatigue, constipation, nausea and vomiting, gallstones and other symptoms. The worst thing is that after your body is damaged, your weight will go back up again.

The last point to note is that after the 13-day menu is over, based on the principle of homeostasis, once you resume a normal diet, your body will quickly convert the absorbed calories into fat and store it, causing you to gain weight again. Therefore, during the weight loss period, special attention should be paid to regular and uninterrupted exercise, as well as protein supplementation.

★《Protein Weight Loss》Eating too much protein will make you sick!