In my philosophy, in developing the Cohen diet, I have always emphasized that it is the diet that must adapt to you and not the other way around. It is necessary to limit the constraints related to the change of food and to find the mode adapted to your profile, in particular woman or man. Here are 2 examples of diets depending on your case: the Cohen diet and the Cohen + diet.
The Cohen diet
It’s the master diet for women. It is indeed the pivot of weight loss. We always start with this regime before considering alternating it with faster sequences. THE men having higher energy expenditure than women, their master diet is the Cohen + diet.
Presentation
This balanced diet mediterranean fashion contains the nutrients essential for the proper functioning of the body, without the need to take food supplements.
The quantities of raw vegetables and vegetables are not specified, they can be increased in case of hunger. Indeed, to fight against the feeling of hunger, it is preferable to consume low calorie density products rather than falling for foods that are too rich.
For weighing food, the scale is not necessary. From the ingredients offered, you can imagine recipes, according to your tastes, provided you respect the recommended quantities. A gap from time to time is possible (even desirable) provided that the following meal is replaced by a recovery meal.
Tea, coffee and infusions are of course unlimited. It is recommended to drink 1.5 l to 2 l of water per day (tea, coffee and infusions included).
Indications for the Cohen Diet
Start with this diet for a period of 15 days minimum, even if you consider one of the other formulas. If the results are there, that is to say a weight loss of 1.5 to 2.5 kg in 15 days, continue until you reach a stagnation that lasts at least 8 days.
When the weight loss plateau is reached, we go to a sequence of flash diet of 48 hours. We then resume the Cohen diet and thus alternate the sequences with each weight stagnation.
To accelerate weight loss, this diet can be cut with the egg diet by strictly following its instructions. It’s always from Cohen diet that we begin the stage of stabilization.
We come back to it each time we see a weight gain of 1 kg or more that settles for a week.
Contraindications
This diet should not not be used beyond the third month of pregnancy. From the fourth to the end of the sixth month, it is necessary to increase the contributions of 200 calories, then of 400 calories until the end of the pregnancy and during breastfeeding.
For the insulin-dependent diabetics, it is necessary to adjust the doses of insulin with the control of his doctor under penalty of observing severe hypoglycaemia. In the event of renal insufficiency, proteins (meat, fish, eggs, etc.) must be reduced by half and replaced by 200 g of starchy foods and/or legumes more per day.
Sample Cohen Diet Meal Plans
Breakfast:
- Coffee, tea or infusion without sugar
- 30 g bakery bread (1 slice of wholemeal bread,
- with cereals, country or 1/8 of a traditional baguette)
- 10 g classic butter (one individual portion
- Trade)
- 1 plain dairy product at 0% or 150 ml of skimmed milk
- 1 fruit
Lunch :
- Crudités + homemade light vinaigrette sauce (see recipe
- page 297)
- 1 portion of meat, fish or eggs, cooked without raw material
- greasy
- 100 g cooked starch without fat (30 g raw)
- Vegetables cooked without fat
- 1 natural dairy at 0%
- 1 fruit
Dinner :
- Crudités + homemade light vinaigrette sauce (see recipe
- page 297)
- 1 portion of meat, fish or eggs, cooked without raw material
- greasy
- Vegetables cooked without fat
- 1 portion of 20 to 40 g of cheese (depending on the cheese)
- 1 fruit
- 30 g bakery bread (1 slice of wholemeal bread,
- with cereals, country or 1/8 of a traditional baguette)
The Cohen diet +
Since men have higher energy expenditure than women, this diet in men’s version therefore takes up the principle of the Cohen diet with some adaptations. The caloric intake being a little higher, this diet also serves as the first phase of stabilization for women.
Directions
Men expend slightly more energy than women. It is therefore necessary, for the prescription of a diet, to increase the energy level by 15 to 20%. Weight loss may be in the order of 5 to 6 kg per month if the diet is followed correctly, sometimes even more so in young and/or athletic subjects who follow it perfectly well.
It is also the first phase of stabilization for women after the Cohen regime. This diet can be followed during the second trimester of pregnancy. It is a balanced dietary model for young adolescents between 10 and 12 years old if one needs to control their weight. After this age, it will be necessary to increase the level of energy because of the increased needs.
Putting the Cohen diet into practice +
The proposal made below does not prevent distribute food in another way. For example, you can combine starchy foods in a single meal, split breakfast, reserve the fruit to eat it at another time of the day…
The volume and totality of food simply needs to be consumed within 24 hours of the day.
Sample Cohen Diet + Meal Plans
Breakfast :
Coffee, tea or infusion without sugar
60 g of bakery bread (wholemeal, cereals, country
or traditional baguette)
10g classic butter
1 plain dairy product at 20% or 150 ml of semi-skimmed milk
1 fruit
Lunch
Crudités + homemade light vinaigrette sauce (see recipe
page 297)
1 portion of meat, fish or eggs, cooked without raw material
greasy
150 g cooked starch without fat (50 g raw)
Vegetables cooked without fat
1 natural dairy at 20%
1 fruit
Dinner
Crudités + homemade light vinaigrette sauce (see recipe
page 297)
1 portion of meat, fish or eggs, cooked without raw material
greasy
Vegetables cooked without fat
1 portion of cheese from 20 to 40 g (depending on the cheese)
1 fruit
30 g of bakery bread (wholemeal, cereals, country
or traditional baguette)
You see, man or woman, diets are not the same due to the energy consumption linked to the anatomical differences between men and women. It is therefore necessary to take into account the fact that we are all different, and that if a diet model works in theory, it must be adapted to each one to stick as well as possible to the rhythms and food pleasures of a person. That’s what I just showed you here.
For personalized follow-up by my dietary team, consider the Cohen method!
