Popular Diets of the World: The French Diet (2023)

Forget low-fat, low-carb, low-taste, and low-calorie -- the French diet is full of flavor and high in satisfaction. Here's how eating la manière Française (the French way) can keep you slim and healthy.

Portion control. The French diet can be summed up in one sentence: eat small portions of high-quality foods less often. "American-sized servings are substantially larger than their Parisian counterparts," says Paul Rozin, PhD, a psychologist with the University of Pennsylvania. In one study, Rozin and colleagues found that a carton of yogurt in Philadelphia was 82% larger than a Paris yogurt; a soft drink was 52% larger, a hot dog 63% larger, and a candy bar 41% larger. Does size matter? Yes, say University of Pennsylvania researchers, who found that when given individual servings of snack foods, subjects tended to eat the same number of servings, no matter how big they were.

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Think quality, not quantity. How is it that French dieters are satisfied with less? The difference is in how they regard food and eating, says Will Clower, PhD, CEO of Mediterranean Wellness, director of The PATH Healthy Eating Curriculum, and author of The French Don't Diet Plan: 10 Simple Steps to Stay Thin for Life. The French love their food, he says, but not the way Americans love food. "In America, we confuse enjoyment of food with over-consumption." The result: only 39% of Americans claim to greatly enjoy eating, compared to 90% of people in France.

Savor the flavor. The French sit down to three leisurely meals each day. Even their fast-food meals are lengthy compared to the typical American's. A study in Psychological Science found that Parisians who dined at McDonald's spent an average of 22 minutes eating, while Philadelphian McDonald's-goers were in and out in just 14 minutes. Our culture reinforces speed-eating, just as it encourages rushing through everything else. The problem is that faster eating leads to eating more. It takes an average of 15 minutes for your brain to get the message that your stomach is full, which means that eating slowly makes it more likely you'll stop at a point where you're "satisfied" as opposed to "stuffed."

Get real. It's easier to eat slowly when your meal actually tastes good, so the French diet shuns processed foods in favor of anything fresh and real. Breakfast is small: bread, cereal, or yogurt with fruit and granola, and coffee. Lunch and dinner include small portions of meat, vegetables, and some type of starch, with a piece of cheese and coffee to finish off the meal. Foods that are a staple of the French diet include full-fat cheese and yogurt, butter, bread, fresh fruits and vegetables (often grilled or sautéed), small portions of meat (more often fish or chicken than red meat), wine, and dark chocolate.

Make meals a priority. An important element of the French diet is eating meals at the table as a family, Clower tells WebMD. In a recent study of 766 men and women in France, researchers found that nearly two-thirds reported eating together as a household on a daily basis. American families who eat dinner together tend to eat more vegetables and fruits, and less fried foods, soda, and foods containing trans fats than those who rarely or never dine together, studies show. Conversing with family or friends keeps your mouth busy talking instead of chewing, allowing you time to realize you're full. To reap the benefits for yourself, set a regular time for dinner where you turn off the TV and the computer. If you're dining alone, enjoy the company of a good book or beautiful music -- both will help you relax and slow down.

Plan on seconds. The French typically eat in courses -- appetizer, entree, salad, dessert, cheese, and coffee. But they don't pig out. They have no reason to, because they know another course is coming. At home, Clower suggests serving yourself an amount that looks like not quite enough, while planning to go back for seconds. Eat slowly, giving your brain time to feel full, and you'll often find you've had enough. If not, you can have seconds guilt-free, since that's what you intended to do from the start.


Take studies with a grain of salt. With new research emerging every day, it's easy to get caught in a cycle of bad food versus good, Clower says, whether the food in question is eggs, chocolate, or carbohydrates. But food is neither good nor bad for you -- what matters is the amount you eat. Because we've focused on making food the bad guy, we've become afraid of food, he says. The French, on the other hand, aren't swayed by conflicting media reports. Their knowledge of food comes from their traditions -- what their parents and grandparents ate. And because they don't fear "bad" food, they are less likely to deprive themselves, so it's easier to eat just a little without feeling guilty or binging and eating too much.

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Enjoy your vin ... Red wine, a staple of the French diet, is bursting with health benefits. Besides being good for your heart, it may also aid in the fight against gum disease, a Canadian study reports. And according to Danish researchers, people who buy wine tend to buy healthier food than those who purchase beer. Searching for a way to stay svelte? Research shows that light to moderate drinking may help. The scientists looked at over 8,000 subjects, and found that those who consumed one or two drinks a few times a week were less likely to be obese than those who didn't drink. Over-imbibing didn't help, however -- having four or more drinks per day increased the risk of obesity by 46%. The French enjoy small portions of alcohol, as well as food. (One to two glasses per day, says Clower -- not one to two bottles.)

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... But don't drink alone. If you do drink alcohol, follow the French diet, and consume it only with meals. Even light-to-moderate alcohol consumption can increase your risk of high blood pressure if it's done outside of meals, a study in the journal Hypertension reports. And alcohol on an empty stomach can dissolve your inhibitions, leading you to eat much more than you'd planned.

Do what you love. Forget slaving away at the gym -- French people stay fit simply by living their daily lives, which seldom involve hours spent stuck in traffic. Instead, they walk or bike where they need to go. And they walk because they enjoy it, not because it's something they have to do to stay fit. An American study found that people who exercised to lose weight or tone up spent about 40% less time exercising than those who exercised for reasons beyond dropping pounds, such as reducing stress, spending time with friends, or increasing their well-being. "A desire to lose weight or shape up may get you started on an exercise plan," says lead author Michelle Segar, PhD, MPH, a psychology researcher at the University of Michigan, "but it's often the intrinsic factors, such as simply enjoying what you do, that determine if you'll keep up with the activity over time." Do what you love -- whether it's tennis, dancing, biking, or horseback riding, and you'll reap the rewards of a strong body and healthy heart.

Have a happy ending. The French diet leaves room for sweet indulgences like full-fat cheese and rich, dark chocolate. Clower suggests ending your meal with a bite of one or the other, a concept he calls the "ender." The food you choose has to be good, though, something that actually makes you groan with the enjoyment of it, he tells WebMD. Take a very small amount, the size of your thumb, perhaps, and eat it slowly, drawing out the experience as long as you can. Completing your meals with an "ender" helps cut cravings, so you have no need for snacks.

Snack smart. The French diet is low on snacks. On the rare occasions when they do snack between meals, people in France tend to choose bread, cheese, yogurt, and fresh fruit as opposed to cakes or candies, one study finds. When cravings strike between meals, remember to choose only fresh, real foods -- they're often just as convenient as highly processed products. And eat your snack slowly and mindfully, free of guilt. Remember, if it's made from primary ingredients, it's all healthy, Clower says -- just don't eat too much.

Published January 2007.

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What is the French popular diet? ›

Foods that are a staple of the French diet include full-fat cheese and yogurt, butter, bread, fresh fruits and vegetables, small portions of meat, wine, and dark chocolate.

What are the 3 most popular foods in France? ›

Top 5 foods in France
  • Cassoulet. One particular dish that gained popularity in southern France is Cassoulet. ...
  • Oeufs en meurette. If you ever find yourself in Burgundy mid-morning then stop off for brunch and try this French version of poached eggs. ...
  • Religieuse au chocolat. ...
  • Baguette au fromage. ...
  • Bouillabaisse.
Jul 22, 2017

What are 5 secrets of the French diet? ›

Eating less is not all the French do well......
  • 2) Enjoy and savour food - eat slowly and sit. ...
  • 3) Meticulous preparation. ...
  • 4) Mealtimes are for eating. ...
  • 5) Good habits start early.
Dec 8, 2014

Why is the French diet so good? ›

Chalmé says when you eat the French way, you gravitate toward eating minimally processed foods—which end up being more satiating than the highly processed foods that tend to be popular in the U.S. This means your plate will be filled with foods that are nutrient-rich and you also won't have to eat as much to feel full.

What does France eat for breakfast? ›

French people typically eat pastries, breads, eggs, and yogurt for breakfast. From croissants and pain au chocolat to omelets and crêpes, these breakfast foods will give you a boost of energy.

What do French eat for lunch? ›

The traditional French lunch is a light meal, often salads and grilled meats or fish. But there is more to the French lunch than just those two things. The main ingredients in a French lunch are meat, fish, cheese, and salads. In French culture, dinner is the last and most important meal.

What is the most popular French meal? ›

Le bœuf bourguignon

Also called beef Burgundy, this is one of the most classic French dishes, and usually ranks as France's favourite food. In case you've never heard of it, it's a beef stew braised in Burgundy red wine.

What do French people eat for dinner? ›

French dinner courses can include: an apéritif (which is an alcoholic drink before the meal), hors d'oeuvres (which is typically soup, vegetables, or eggs), the principal plate (a meat, pasta, or crêpe), a salad (which is typically served separately from the principal plate), cheese (which is also served separately), ...

What is the national French food? ›

The national dish of France is Pot-au-Feu and is a classic comfort dish prepared using stewed meats and vegetables.

How many meals do the French eat a day? ›

The French have always stuck to three meals a day and generally don't do food outside these set meals. Children usually have a small snack or goûter after school – a piece of fruit or a cake – but this is limited to a specific time, and adults generally don't snack.

How do French eating habits differ from American? ›

Food in France is about smaller, but filling meals of bread, cheese, vegetables, and meat. On the other hand, the American food culture advocates for food comas and buffets. The Parisians consume food with high saturated fat but keep their portions under control.

What is a French womans diet? ›

French women shop daily at local markets for fresh vegetables, fish, meats, fruits, and dairy products. These whole foods are usually grown by local farmers in soil that are naturally rich (what we would call organic food). French women tend not to eat snack food, junk food, or fast food like the way we do.

Do the French eat a lot of eggs? ›

In France, it's generally not scrambled eggs or an omelet like we might eat in the U.S. Eggs are more commonly seen as a non-breakfast meal option for the French. A typical French breakfast tends to be light and on the simpler side. That's because the French eat a heartier meal for lunch — especially on weekends.

Do the French eat junk food? ›

France is a country known for its fine dining, fresh produce and the slim waistlines of the locals, but the reality is quite different. Half of French adults are overweight and one in six is obese and it's mostly to do with the fact the nation has been having a not-so-secret love affair with junk food for years.

What time do French eat dinner? ›

The French typically eat dinner between 7 p.m. and 9 p.m., but later evening meals aren't uncommon in major metropolitan areas like Paris. Thanks to its vibrant cafe culture, long lunch breaks are a popular concept in France, and the French tend to enjoy a substantial meal in the middle of the day.

Why don t the French get fat? ›

"You need to eat a large volume of bread or pasta for the calories to add up, and most of the time, French meals are quite light and portions are small," says David Benchetrit. Duck confit, foie gras, and many other fatty foods are enjoyed occasionally - maybe once in two weeks, he says.

Do the French eat a lot of sugar? ›

In particular, their low intake of sugar is touted as the source of their lean statures. Diet blogs have published numerous articles on “How to Eat like the French,” which suggest cutting sugar and leaving high-fat foods like butter and cheese in one's diet.

Why are the French healthier than Americans? ›

The French generally eat smaller portions than Americans, and they usually enjoy only one large meal a day — lunch — whereas Americans often enjoy three. In addition, snacking is rarely encouraged. Even children are taught to take small bites and chew slowly. 2.

What do French eat for Christmas dinner? ›

Just like turkey is to Thanksgiving, a French Christmas main dish is almost always a large roasted “dinde” (turkey). A French Christmas turkey is traditionally made with a chestnut stuffing, and served with roasted potatoes, chestnuts and sometimes cooked apples around it.

How do the French eat eggs? ›

The French also use eggs to accent a variety of dishes in their meal repertoire including hard-boiled ones in la salade niçoise or un club sandwich… There's also the noteworthy fried egg served on top of a croque madame sandwich – or sometimes on top of certain pizzas in France…

Why do French drink coffee out of bowls? ›

A bowl is (generally) bigger, which means more coffee and easier dipping for your croissant. Not to mention, drinking your coffee from a bowl also negates the need for those mugs. (Marie Kondo would approve). Ready to give this French habit a try?

Do the French eat bread everyday? ›

Bread in France: It's a Staple

Most French people eat bread every day. It's not just a cliché, bread in France is a staple and something most people care about. French people take bread very seriously. In some countries bakers add nutritional supplements to their bread, or they add gluten to make the bread rise better.

Do the French eat eggs for lunch? ›

(yuck, more or less) Eggs for breakfast?” The French eat eggs for lunch and dinner only. 1. Whisk together eggs and salt in a large bowl just until they are broken up.

What are the three daily meals for the French? ›

Main meals of France
  • Breakfast – le petit déjeuner.
  • Lunch – le déjeuner.
  • Dinner – diner.
  • Eating “en famille” Family meals.

What does a French person eat for dinner? ›

French dinner courses can include: an apéritif (which is an alcoholic drink before the meal), hors d'oeuvres (which is typically soup, vegetables, or eggs), the principal plate (a meat, pasta, or crêpe), a salad (which is typically served separately from the principal plate), cheese (which is also served separately), ...

What do French eat for breakfast? ›

A typical French breakfast consists of a croissant or bread with butter and jam and sometimes a sweet pastry. Fresh fruit juice and hot beverages, like coffee or tea, are also included.

What does breakfast look like in France? ›

A French breakfast is sweet. It is composed of slices of buttered bread and jam spread on it, sometimes croissants or other pastries and cereals. Usually, the drinks are coffee, orange juice or milk. Let's take a closer look at the principal ingredients of a Made in France breakfast.

Do the French eat big meals? ›

French people usually eat a smaller meal for dinner, such as a soup or salad with bread and a dessert (often a yoghurt or a slice of cheese). Considering French people famously don't snack, they must survive a long break between lunch and dinner. The solution is that lunch is the biggest meal of the day.

What do French eat at home? ›

Other great starters that are easy to make at home are:
  • Coquilles saint jacques – scallops in pesto sauce or gratin.
  • Foie gras on toast – duck delicacy on toast.
  • Salmon tartare – smoked salmon.
  • Socca – chickpea flour bread.
  • Baked camembert – melted cheese with bread.
  • Cake salé – savory cake with various ingredients.


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