Dates and milk diet is one of the most famous types of diets in the Arab world, especially in the Kingdom of Saudi Arabia. This system relies on eating dates with milk as the main meals for a limited period with the aim of losing weight. But is it effective and safe? Let us tell you everything you need to know.
What is the dates and milk diet?
The dates and milk diet is a simple diet system that relies mainly on eating dates with a cup of fresh milk or yogurt at each meal. This diet usually lasts from 3 to 7 days and aims to purify the body and significantly reduce calories. This system became popular in the Arab Gulf because it relies on available and simple ingredients.
Nutritional value of dates and milk
One date contains:
- Calories: about 23 calories (depending on the type)
- Fiber: helps improve digestion and feeling full
- Potassium: beneficial for heart health and blood pressure
- Antioxidants: protect cells from damage
- Minerals: such as magnesium, copper, and iron
A cup of milk (240 ml) contains:
- Calories: about 146 calories (whole milk)
- Protein: 8 grams — essential for muscle building and feeling full
- Calcium: 28% of the daily requirement
- Vitamin D: 24% of the daily requirement
- Vitamin B12: essential for energy and nerves
Sources: Healthline, USDA National Nutrient Database
How does the dates and milk diet work for weight loss?
The success of this diet depends on significantly reducing calories. In the typical system, you eat 7-10 dates with 2-3 cups of milk daily, totaling about 1,000-1,200 calories. This calorie deficit is what leads to rapid weight loss, but most of it is water, not fat.
Important note: This diet is very low in calories and is not suitable for everyone. It is preferable to consult a doctor before starting it.
Sample meal in the dates and milk diet
- Breakfast: 3 dates + a cup of milk
- Lunch: 3 dates + a cup of yogurt
- Dinner: 3 dates + a cup of milk
- Between meals: water and unsweetened tea
Benefits of the dates and milk diet
- Simple ingredients — available in every home
- No need for complex cooking or preparation
- Natural source of sugars and protein together
- Helps regulate bowel movement thanks to fiber
- Suitable as a short “cleansing” diet to start a long-term diet
Risks and warnings
- Deficiency in protein, fiber, and healthy fats in the long term
- May cause dizziness and fatigue due to low calories
- Not suitable for diabetics (dates raise blood sugar quickly)
- Not suitable for pregnant women, nursing mothers, and children
- Rapid weight loss often returns after stopping the diet
Conclusion
The dates and milk diet can be a quick option to start weight loss, but it is not a long-term solution. It is best to follow a balanced diet that contains all nutrients and exercise regularly. Use this diet with caution and only for a short period.
Frequently asked questions
Does the dates and milk diet help lose weight in 3 days?
Yes, you may lose 2-4 kilograms in 3 days, but most of it is water, not fat. This is normal in any low-calorie diet.
How many dates are allowed in the diet?
Usually 7-10 dates distributed over 3 meals. Do not exceed 12 dates to avoid excess calories.
Does the dates and milk diet weaken the body?
If continued for more than a week, yes, it may cause general weakness and hair loss due to a deficiency in essential nutrients. It is recommended not to continue for more than 5-7 days.
Is it suitable for diabetics?
No, because dates are rich in natural sugars that raise blood sugar levels. Diabetics need medical consultation before trying any diet.
What is the difference between regular dates and dried dates?
Regular dates (fresh) are lower in calories and higher in water content. Dried dates (such as Khalas and Maktoumi) are higher in sugar and calories. Fresh dates are preferred for dieting.
