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Sonja Bakker Diet - the famous Dutch Weight Loss Diet (English Version)

Updated on May 6, 2015

The Sonja Bakker weight loss diet has gained its fame since 2005 in the Netherlands. This program has helped many people in losing weight as well as changing their lifestyle/ eating habit to maintain their weight. I've witness several friends of mine who has gone through the program and has lost quite a proportion of their weight. I myself have done a 2-week cycle and lost 3 kg from there, got back 1 kg since then. :)

Background about Sonja Bakker

Sonja Bakker studied nutrition and she started her own weight consultant practice in the Netherlands, developed her own diet method back in 1997.

Sonja Bakker has published her first book in 2005, and since then she published several other books which all reached the top 10 best-selling books in the Netherlands. She also has her own ‘Sonja Bakker’ magazine, a television show helping people to deal with weight problem, and an online weight loss program.

Her popularity can be reflected by the fact that her name is included in Dutch Dictionary, in which 'are you doing Sonja Bakker?' colloquially means 'are you on diet?

Basic Concept of the Sonja Bakker Diet

One of the key points to the success of Sonja Bakker's diet, is that she incorporated a lot of common snacks and ingredients that Dutch would used in daily menu. Her program provides systematic weekly menu including what to take exactly for snacks.

Ingredients and products mentioned in the menu are customized to products which you can find easily in local Dutch supermarkets. Yet, I'd still like to share the recipe in English and give suggestions to the closest products that you can find worldwide as possible, hopefully you can also follow the diet menu with products from your local supermarket.

Interesting Readings on Diets from Difference Cultures

Effective Weight Loss in 4-6 Weeks

Another key characteristic of Sonja Bakker's diet is that you can eat quite a lot throughout your day, yet strictly limited to her menu. You can still have snacks during the day, 3 meals, INCLUDING dessert, which indeed is very suitable for people who can't resist to put food in their mouth regularly…

Exercising is recommended to go parallel with the diet (like every other diet of course), while ample of water in-take is also crucial for diet takers.

It is suggested that one can have around 5 - 10 kg lost in 4 to 6 weeks when following this diet. You can also tailor-made your own program and follow for 2 weeks, and then get back on when you feel like it.

Write Your Own Diet Diary

A good way to keep yourself encouranged throughout a dieting plan is to keep a diet diary. This allows yourself to be supported by others as well!


Start writing and sharing your diet diary here!

The Weekly Menu

Please check out the weekly menu in the below hubs:

Menu for Female – Week 1 to 3

Menu for Male – Week 1 & 2


If you are interested in getting the menu for rest of the weeks, please leave me a message.

Be Determined in Losing Weight!
Be Determined in Losing Weight!

Your Determination Counts!

At the end of the day, it's a diet plan which helps you to keep a low calories intake while feels like eating not too little.

Afterall, it is your own determination that would help to get through any kind of diet programs.
Enjoy Sonja Bakker's Diet and the result!

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      Nida 3 weeks ago

      Hello, thankyou for posting the diet. Would you be so kind to send me the plans from week 4 onwards for females at nuzhat79 @gmail.com.

      Thankyou

    • profile image

      Diana Longworth 4 months ago

      Friends in Holland have lost loads on this diet. Please can you send me weeks 4 plus. Husband also using plan with me I noted his diet has additions to the basic. Can you also send his regime if it's available

    • profile image

      May 9 months ago

      Hi thanks for this article...please send me the rest of the recipe to shopna.manila@gmail.com

      thanks!

    • profile image

      Alison Taylor 17 months ago

      Can you send me the rest of the diet to alison2208@gmail.com

    • Moxyl profile image
      Author

      Moxyl 5 years ago from Global Village

      Hello all

      The menu for week 4-6 is published. Best of luck!

      Cheers

      Moxyl

    • profile image

      Nibal matti 5 years ago

      Hi sonja it's a great diet I tried to the first 3 weeks and I can feel the change in my body so thanks a lot. Can u tell me how I can get the rest of the week if u can email it to me it will be great my email address is anmmatti@hotmail.com

      Thanks a lot sonja

    • profile image

      Liza Retief 5 years ago

      MY FRIENDS FROM HOLLAND TOLD ME ABOUT THIS WONDERFUL DIEET, AND I WOULD REALLY LIKE TO TRY IT, I'M DESPARATE TO LOOSE WEIGHT. PLEASE BE SO KIND TO SEND ME THE REST OF THE PROGRAM (WEEK 4 - 9)

      PLEASE E-MAIL TO oakdene@mweb.co.za

      Regards

      Liza

    • profile image

      Yvonne 5 years ago

      Hey there.Would u mind sending me the rest of Sonja Bakker's recipe? Please mail it to fam-hageman@kpnplanet.nl I'd really appreciate it. Thanks!

    • profile image

      dian 6 years ago

      Hey there. I am an Indonesia who just came across this page. Interesting. Would u mind sending me the rest of Sonja Bakker's recipe (week 4 onward)? Please mail it to doctareena@yahoo.ca I'd really appreciate it. Thanks!

    • profile image

      dian 6 years ago

      Hey there. I am an Indonesia who just came across this page. Interesting. Would u mind sending me the rest of Sonja Bakker's recipe (week 4 onward)? Please mail it to doctareena@yahoo.ca I'd really appreciate it. Thanks!