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The „Copenhagen diet“ – an in-depth analysis
Wojciech Wiśniewski
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Diets Premium Expert • 24.09.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Wojciech Wiśniewski | min read 7 min | Scientifically reviewed by a clinical dietitian 24.09.2026 |
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Key Takeaways
The Copenhagen diet is considered one of the most restrictive and debated dietary approaches. Despite its brief duration of just 13 days, many individuals struggle to maintain it until completion. However, if successfully followed through, significant outcomes can be achieved, including a potential weight loss of up to 8 pounds.
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What's it all about?
First of all, we must remember that the Copenhagen diet is extremely demanding, and any deviation from its principles will frustrate our efforts. So strict adherence to the diet is a necessary condition for us to be able to achieve our assumptions about the number of pounds lost.
Meal hours in the Copenhagen diet
During your diet, you should not only remember what you eat, but also what time you eat: Breakfast: 8:00 - 9:00 Lunch: 12:00 - 14:00 Dinner: 17:00 - 18:00.
What's allowed?
The whole diet is based primarily on lean meat, but it does not prohibit the consumption of vegetables and fruits, of course the others in limited quantities. The main requirement is also to drink a minimum of 2 liters of liquid per day.
Avoid what?
We must strictly avoid salt and all spices in which it is found. We can afford to make our food with herbs, preferably fresh. How often? Specialists allow the use of the Copenhagen diet once every two years. Therefore, every effort should be made to lose as many kilograms as possible during its use. How to survive?
The rules for the Copenhagen diet are fairly clear:
Eat 3 meals a day, avoid over-eating, do not follow a diet for more than 13 days, follow your diet strictly, monitor your meal timetable, keep your body hydrated, enrich your diet with vitamins, avoid excessive physical activity, and return to the Copenhagen diet as early as two years after you have finished.
Is that what you eat on the Copenhagen diet?
The Copenhagen diet is extremely restrictive and requires the use of a strict menu of spinach, glass strawberries, tomatoes, salads and carrots. It is also necessary to drink a minimum of 2 liters of water during the Copenhagen Diet. Dietary guidelines also allow the consumption of a second round of black coffee in a moderate amount of twenty minutes. You should also ask yourself how to eat a small amount of fruit, a small quantity of ham, herbs, natural yogurt, spinaches, glasses, tomato, lettuce, and marshmallows.
Copenhagen diet, what's forbidden?
Copenhagen's diet rules prohibit the consumption of products such as bread, sweets, sauces, starches, rice, pasta, potatoes, fatty meats, legumes, garlic, flour products, salt... Also excluded are drinks: alcohol, fruit juices, carbonated beverages, flavored water, black coffee can be replaced with strong tea or herbal steams.
Is it even how much coffee you can drink on the Copenhagen diet?
Opinions on this matter are divided: the basic model of the Copenhagen diet is to drink one serving of coffee a day. There are also a bunch of people who adhere to the principle that coffee can be drunk in unlimited quantities. Regardless of which route we choose, we must remember that only black coffee without sugar, sweets, cream and milk is allowed.
Is it even possible to use salt in the Copenhagen diet?
In the Copenhagen diet it is absolutely not possible to use salt. Salt used in large quantities causes water retention in the body. Dania can only be seasoned with fresh herbs. It is forbidden to use ready mixtures of spices.
How long does the Copenhagen diet last?
The Copenhagen diet lasts 13 days. Three meals are consumed during its duration. Their total calorie intake should not exceed 800 calories. Breaking strict dietary rules means that the whole process must be started from scratch. Meals should be taken within a strict timeframe: breakfast 8:00-9:00, lunch 12:00-14:00, dinner 16:00-18:00. Supporters of the Copenhagen Diet say they have lost up to 8 kg in two weeks.
Is that how much weight you can lose, how to use it?
The Copenhagen diet requires a strong will and strict adherence to the rules. In addition to the time frame and a small amount of allowed ingredients, it should be remembered that the order of the proposed meals can only be changed within a given day. This means that the food for breakfast can be eaten at dinner, but the menu on day 2 of the diet cannot be used on day 4 of its use.
Is the Copenhagen diet safe?
However, the Copenhagen diet is beneficial for weight loss, as is the case with other, rigorous diets. The main premise is a drastic reduction in carbohydrate intake. Low calorie intake and limited choice of products can cause the body to dysregulate. People using this diet can disrupt the body's hormonal economy and face weakness.
What about the Copenhagen diet?
The Copenhagen diet is extremely restrictive. Eating 800 calories a day for 13 days makes a sudden return to the old way of eating for sure to result in a jo-jo effect. After the Copenhagen Diet is over, you should gradually increase the number of calories you eat. It's also worth increasing your number of meals - from three to five. You can introduce moderate physical activity in the form of daily walking or recreational cycling.
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Wojciech Wiśniewski
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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