What is the Cohen Diet?
The Cohen Diet, created by French nutritionist Jean-Michel Cohen, is a calorie-restricted diet aimed at weight loss without depriving yourself of enjoyable foods. It focuses on portion control rather than eliminating specific foods and is one of the most renowned diets in France.
In this article, we’ll explore the key features of the Cohen Diet, its benefits for weight loss, and sample menus to follow it safely.
How Does the Cohen Diet Work?
The Cohen Diet is structured into three phases, each with specific calorie allowances and goals:
1. Comfort Phase
- Calories: 1,400 kcal/day.
- Objective: Gradual and steady weight loss (2–4 kg per month) without hunger or fatigue.
- Typical Meals Include:
- Small portions of complex carbohydrates at every meal.
- Proteins and vegetables in generous amounts.
- Limited fats and one piece of fruit per meal.
- One portion of cheese per day.
2. Booster Phase
- Calories: 900–1,200 kcal/day.
- Objective: Overcome weight-loss plateaus by losing 2–3 kg in 15 days.
- Characteristics:
- Focus on proteins and unlimited vegetables.
- Minimal complex carbohydrates and fats.
- Strictly limited to two weeks per month.
3. Consolidation Phase
- Calories: 1,600 kcal/day.
- Objective: Maintain long-term weight stability.
- Features:
- Reintroduction of previously limited foods.
- Increased complex carbohydrates and fats.
- Dairy products with up to 20% fat content.
Sample Menus for the Cohen Diet
Comfort Phase
- Breakfast:
- Coffee or tea (unsweetened or with a sweetener).
- 1 slice of whole-grain bread with 10 g butter.
- 150 ml skim milk.
- 1 seasonal fruit.
- Lunch:
- Green salad with light homemade dressing.
- 2 poached eggs.
- Steamed vegetable julienne.
- 100 g fat-free yogurt.
- 150 g pineapple.
- Dinner:
- Grated carrot salad with light dressing.
- 125 g grilled veal cutlet.
- Steamed red peppers.
- 1 slice of whole-grain bread.
- ½ mango.
Booster Phase
- Breakfast:
- Coffee or tea (unsweetened or with a sweetener).
- ½ slice of whole-grain bread with 5 g butter.
- 100 g fat-free yogurt.
- 1 nectarine.
- Lunch:
- Cherry tomatoes.
- 150 g grilled chicken breast.
- Butter-sautéed green beans.
- 100 g fat-free yogurt.
- Dinner:
- Red pepper salad with balsamic vinegar.
- 125 g extra-lean ground beef.
- Raw carrot and zucchini sticks.
- 3 plums.
Consolidation Phase
- Breakfast:
- Coffee or tea (unsweetened or with a sweetener).
- 2 slices of whole-grain bread with 10 g butter.
- 100 g fat-free yogurt.
- ½ banana.
- Lunch:
- Celery root salad with light dressing.
- 125 g baked salmon with tomato sauce.
- Grilled eggplant.
- 30 g cheese (20% fat).
- 1 slice of whole-grain bread.
- 1 apple.
- Dinner:
- Cucumber slices with light dressing.
- 125 g mustard-baked pork tenderloin.
- Braised Chinese cabbage.
- 30 g Camembert cheese.
- 1 slice of whole-grain bread.
Foods to Focus On in the Cohen Diet
The Cohen Diet emphasizes low-calorie, nutrient-dense foods to enhance satiety without exceeding caloric limits.
Recommended Foods:
- Vegetables and raw salads.
- Fruits (moderately).
- Lean proteins (white fish, poultry, eggs, and seafood).
- Whole-grain cereals.
- Fat-free dairy products.
Foods to Avoid:
- Sugary, fried, and highly processed products.
- Foods rich in saturated fats.
Advantages and Disadvantages
Pros:
- Effective weight loss.
- No food group restrictions.
- High protein and fiber intake for better satiety.
- Adaptable to individual preferences.
- Encourages social and long-term sustainability.
Cons:
- The Booster Phase is overly restrictive.
- Requires meticulous calorie tracking.
- Non-personalized approach.
- Risk of nutritional deficiencies during prolonged use.
- Potential for rebound weight gain and eating disorders.
Is the Cohen Diet Right for You?
While the Cohen Diet offers a structured approach to weight loss with flexible food choices, its strict phases may not suit everyone. For those seeking a more sustainable and less restrictive solution, a balanced, varied diet without constant calorie counting is often more effective.
Conclusion: A Diet with Benefits and Cautions
The Cohen Diet provides a practical framework for weight loss based on calorie deficit principles. While its flexibility and lack of forbidden foods are appealing, the extreme restrictions in certain phases raise concerns about long-term adherence and potential health risks.
Always consult a healthcare professional or dietitian before starting any weight-loss program, especially one as calorie-restrictive as the Cohen Diet.
