Danish 4 palms diet - the easiest weight loss system

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

How easy it is to control what you eat, get all the substances the body needs and lose weight.

Who invented the four palms diet

Nutritionists say that balanced nutrition systems have the greatest effect on weight loss and health, where there are enough useful elements, a person does not constantly have a feeling of hunger, which means that the risk of falling out is minimal. This simple nutritional principle was invented by nutritionist Susie Vengel from Denmark.

She became famous among the inhabitants of the Scandinavian countries thanks to the book The Scandi Sense Diet. In it, the author tells how, with the help of a small dietary adjustment, she managed to get rid of 38 kg in a year. Susie weighed over 100 kg, and now she is in good shape and continues to improve her figure. In addition, Susie is a mother of five, which means she also faced the problem of weight swing, known to many women who gave birth.

The meal plan described in the book has already been called the easiest diet, and its popularity is growing every day.

What is the essence of the diet

Each main meal (three meals a day) should be measured in four of your handfuls. There are some additions to the basic meal plan, which we will write about in detail below.

Nutritional Basis

1st and 2nd palms - vegetables, herbs, salad

This is the norm, although a nutritionist says that one handful is enough if you feel full. This includes almost all vegetables and herbs except potatoes, sweet potatoes, and legumes.

3rd palm - carbohydrates

This palm holds complex carbohydrates, namely bread, pasta, potatoes, rice, fruits, berries. If you want to periodically skip carbs, you can substitute a handful of vegetables or half a handful of protein.

4th palm - proteins

This includes meat, fish, seafood, eggs, cheese and legumes. Protein does not have to be present in all three meals - you can only add the 4th palm twice a day. Susie does not mention cottage cheese, as such a product is unknown in Denmark, but it can also be included in the diet.

Fats

In order for the body to work properly and there were no problems with the skin, fats must be added to the main diet. They can be obtained from the following products:

• vegetable oils;
• butter;
• nuts;
• seeds;
• mayonnaise;
• cream;
• fatty cheeses;
• avocado;
• dark chocolate.

Amount - 1-3 tablespoons per day or their equivalent.

Dairy products can be added to the diet as desired and depending on your own taste preferences - as one of the snack options. Quantity - up to 300 g per day.

Drinking regimen

You need to drink 1-1, 5 liters of water a day, you can drink tea and coffee without sugar. The author also mentions Diet Coke, which can be drunk in small quantities.

Treats

This food system does not exclude the use of unhealthy sweets, to which hands are drawn in stores: sweet drinks, cakes, sweets, ice cream, chips, smoked meats. But of course, your dietitian advises you to cut back on portions or only allow yourself treats a couple of times a week.

With a balanced diet, you will have enough useful elements, so the craving for such foods may decrease - and this is one of the main goals of this nutrition system. After all, if you exclude "harmfulness", the process of losing weight will go much faster.

Why is it effective

The whole secret is in the three components of this system:

• balance (you have enough of the necessary elements, therefore, you feel full and you do not want to overeat);
• quantity (four handfuls of food in each meal is about 2,000 kcal for men and 1,500 kcal for women);
• the absence of strict prohibitions (you do not need to give up treats so as not to break down later - it is better to control their quantity).

The result of losing weight depends on the initial weight, but on average it is 400-800 g per week until the optimal weight is reached.

Are there any contraindications

Adhering to this nutritional system, you do not limit yourself in nutrients and vitamins, so there are no special contraindications.

You can eat according to these principles as long as you like, if you do not have a medical prescription for special nutrition.

What is worth remembering

• Use your palms to measure food.
• Vegetables and greens should occupy two handfuls, carbohydrates and proteins one each.
• Include fat in your diet daily and drink 1–1.5 liters of water.
• You can indulge in a small treat a couple of times a week.