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The Dutch Diet: The World’s Healthiest Diet Trend

Why do the Dutch have such a strong preference for fatty foods? They are gleefully nibbling on deep-fried beef buns if they are not enthusiastically devouring fat-soaked oliebollen. However, judging by their small proportions, they deftly fend off the bulge. In Europe, the Dutch have one of the lowest rates of obesity and healthies diet. So what are their weight-loss techniques?

What Is The Dutch Diet?


The Mediterranean diet would come in first place for “best all around” if diets were given yearbook accolades. The ketogenic diet may take first place for “most popular.” The Mediterranean diet, which emphasizes fish, olive oil, and healthy fats, has long been recommended by doctors and frequently praised for being particularly good for the heart and the brain. However, subsequent scientific studies have hailed a different geographical diet – the Dutch diet – as the best brain bet.

The Dutch and Mediterranean diets both prioritize vegetables, fruit, fish, and nuts, which makes them appear comparable at first glance. The significant difference is that in the Netherlands, dairy and pastries are served in prominent positions. Researchers at Erasmus University Medical Center in Rotterdam examined persons who ate in this manner and discovered that they had “greater cognitive capacities” and genuinely larger brains than those who did not. It was superior to a typical Western diet on both psychological and physiological levels, according to another scientific study.

Why Is The Dutch Diet So Good For Your Brain?

According to Janet van den Boer, a researcher at Wageningen University in the Netherlands who specializes in human nutrition, the Dutch diet is so healthy because it emphasizes slow foods like yogurt, cottage cheese, legumes, fruits, and (obviously) vegetables that are low in calories but fill you up for a long time. She claims that Americans frequently consume ‘rapid calories,’ which are calorie-dense foods ingested quickly. The fundamental idea: Eating a lot of high-calorie, processed meals is generally not better for you than filling up on low-calorie, nutrient-dense foods.

You know Top 10 Typical Dutch Foods You Must Try Before You Die

8 Tips To Have The Dutch Diet

These are 8 Dutch diet tips that enable the Dutch to prevent weight gain.

Portion Management – Dutch Diet Tips

The first Dutch diet tip is portion control. The Dutch have ingeniously mastered eating in moderation despite a penchant for fried food. You won’t frequently see restaurants in this country serving supersized quantities, and one will frequently leave a dinner feeling pleased rather than “full.” In the Netherlands, portion control is a crucial tool for weight management. The Dutch are still a good few years behind in these food trends, in contrast to the United States and the United Kingdom, who have gradually embraced a “go large” approach to eating.


A lot of Dutch folks enjoy drinking milk. Milk cannot be lacking in a Dutch diet. Fortunately, milk is a sensible option if you’re trying to reduce weight. Milk is a great source of calcium, vitamin D, and protein, all of which have been related to weight loss, in addition to being low in calories. In fact, recent studies have shown that regularly consuming low-fat milk helps both men and women reduce their body fat. The Dutch prefer flavor-infused milk, which is available in fat-free varieties such as chocolate and coconut (0 percent vet).

Reckless Snacks

Despite what the Dutch might have you believe, deep-fried delicacies are typically exclusively a weekend treat. The Dutch prefer low-fat snacks to maintain their weight under control; ontbijtkoek, or Dutch “morning cake,” is a favorite. With less than 1g of fat per serving, this delicious cake may be purchased as a sliced snack and is essentially fat-free. The eirkoeken is another preferred snack (egg cake). These spongy treats are satisfying and low in fat, and high in protein.

Perfect Timing

The Dutch like to eat earlier, at around 7 pm, than other Europeans who often take their evening meal after 8 pm. Even though eating late is unlikely to cause weight gain, it could cause your blood sugar to fluctuate more quickly, making you more prone to overeat. Therefore, eating earlier may reduce cravings and enable you to make wiser food decisions.

A Wholesome Lunch

Around 12.30 pm, lunch in the Netherlands is often a brief and light meal. Cheese and meat stacked on fresh bread is a common option. This offers an appropriate ratio of fat, protein, and carbohydrates, which together maintain stable blood sugar levels. You’ll feel fuller and be less prone to snack in the afternoon if you eat a serving of high-quality protein at lunch, like ham or cheese.

Read more You’ll never really be Dutch until you try These Weird Foods

Coffees Rather Than Lattes


The Dutch are big coffee drinkers. In actuality, they are the biggest consumers in the world after the Scandinavian nations. But surprisingly, there isn’t a wide range of coffee options accessible here. Black coffee is preferred by the Dutch over store-bought lattes and mochas, which is excellent news for dieters. Lattes can have up to 300 calories per serving, while black coffee is fat-free and only has four calories per cup. The Dutch may have had a point when they gave the latte coffee verkeerd, or “wrong coffee,” as its moniker.



The Dutch are huge fans of this. Cheese cannot be lacking in a Dutch diet. The Dutch have been producing cheese since 400 AD, therefore, it hasn’t had much of an effect on the nation’s waistlines. Calcium is the key element. This vital mineral is abundant in cheese and has been linked to improved weight loss in various studies. A good amount of protein, like cheese can help you burn an extra 150–200 calories daily by boosting your metabolism. The secret is to consume full-fat cheese sparingly and select low-fat types whenever possible.

The Bicycle


The majority of Dutch people cycle everywhere. The use of these two-wheeled vehicles is so engrained in Dutch society that every home often has three or more. Even a leisurely 30-minute ride can burn 200 calories, so bring it along if you’re going out to dinner. Leisure riding after a meal converts more of the calories consumed into heat, leading to quicker weight loss, according to research. That is a big Dutch tip to help you have a healthies diet in the world.

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