Dr. Jean-Michel Cohen's Savoir Maigrir diet is based on a simple but effective principle: progressive caloric restriction without drastic food bans. We analyze this method for you which promises a loss of 2 to 3 kg per month thanks to a program structured in three distinct phases. This slimming program is distinguished by:
- Its medicalized and progressive approach
- The absence of prohibited foods with strict control of servings
- Personalized digital support
- An anti-frustration philosophy based on food pleasure
Let us discover together the workings of this method that has attracted thousands of users for several years.
What is Dr. Jean-Michel Cohen's Savoir Maigrir diet?
The Savoir Maigrir diet is the digital version of the method developed by Dr Jean-Michel Cohen, a nutritionist recognized for over 30 years. This hypocaloric approach aims at a daily intake of between 1300 and 1500 calories, about 300 to 500 calories less than a standard female basic metabolism.
The programme philosophy revolves around the Mediterranean model, focusing on vegetables, fish, vegetable oils and limiting refined sugars. The originality lies in its categorical refusal of food bans: pizza, chocolate or pastries remain accessible, but in controlled quantities and at strategic times.
Dr Cohen advocates a balanced nutritional distribution: 35% carbohydrates, 30% lipids and 35% protein. This distribution promotes satiety while preserving muscle mass, which is fundamental to maintaining active metabolism.
How does this slimming program work?
The operation of the Savoir Maigrir program is based on a complete digital platform that customizes each user's journey. After a detailed initial questionnaire (age, weight, goals, eating habits), the algorithm generates adapted daily menus.
The app offers several practical features: automatic calculation of portions according to your profile, automatically generated shopping list, database of more than 3000 foods with their equivalencies, and point system to manage food gaps.
The program includes weekly monitoring with weighings, body measurements and menu adjustments based on the results achieved. Users benefit from Dr. Cohen's explanatory videos, illustrated recipes and a community forum to share tips and motivations.
The 3 phases of the Savoir Maigrir diet explained
Comfort phase: entry into the field
This first phase allows a smooth adaptation with a calorie intake of 1400 to 1500 calories daily. Vegetables remain at will (crushed or cooked), proteins are present at each meal (120g of meat or 150g of fish), and a small portion of starch accompanies lunch and dinner.
One fruit per meal is allowed, as well as one serving of cheese (30g) three times a week. Fats are limited to 2 tablespoons of vegetable oil per day, spread over the three meals.
Booster phase: controlled acceleration
Limited to a maximum of 15 days per month, this intensive phase varies between 900 and 1200 calories daily. It aims to boost weight loss in case of stagnation, with a target of 2 kg lost over this period.
Vegetables remain at will, proteins maintained at each meal, but carbohydrates are drastically reduced. Only 2 fruits per day are allowed, cheese temporarily removed, and fats reduced to a minimum.
Consolidation phase: sustainable stabilization
With 1600 calories daily, this phase gradually reintroduces food. Three fruits a day are allowed, complex carbohydrates are returned to their place (pasta, rice, whole bread), and dairy products return to menus.
This phase prepares the transition to a long-term equilibrium diet, avoiding the feared yoyo effect in restrictive diets.
What foods are allowed or to avoid?
The Savoir Maigrir diet does not ban any food permanently, but establishes a clear hierarchy. Green vegetables (spinach, broccoli, zucchini) are unlimited thanks to their low calorie density and fibre richness.
Recommended proteins include white meat (chicken, turkey), lean fish (cabild, sole), eggs and legumes for vegetarians. The privileged starches are complete: quinoa, brown rice, whole pasta, cereal bread.
For foods to moderate: fatty cheeses (limited to 30g per serving), fat meats (lamb, pork), refined sugars (pastries, sodas), and alcohol (maximum 2 glasses of wine per week).
Vegetable oils (olive, rapeseed, nuts) are preferred to butter, and dried fruits (almonds, nuts) allowed for snacks (up to 20g).
Example typical menu for a day
Breakfast (Phase Comfort)
- 1 tea or coffee without sugar
- 2 slices of bread (40g)
- 10g butter or lightened jam
- 1 natural yogurt 0% with 1 teaspoon of honey
- 1 orange or 2 kiwis
Lunch
- Green salad with vinaigrette (1 tablespoon of olive oil)
- 120g grilled chicken white
- 80g of whole rice (cooked weight)
- Steam vegetables (green beans, carrots)
- 1 apple
- 20g goat cheese
Collation (if necessary)
- 1 yogurt 0%
- 1 handle of almonds (20g)
Dinner
- Home vegetable soup
- 150g grilled salmon
- Home-made ratatouille (aubergines, zucchini, tomatoes)
- 1 slice of whole bread
- Fresh fruit salad (1 pear + some raspberries)
This menu brings about 1,400 calories with a balanced distribution of macronutrients.
Weight loss: what results will be expected?
The results of the Savoir Maigrir diet vary according to the initial profile and compliance of the program. On average, users see a loss of 2 to 3 kg in the first month, followed by 1 to 2 kg in the following months.
An internal study of 1000 users reveals that 78% achieve their weight target in 6 months, with an average loss of 12 kg for an initial overweight of 15 to 20 kg. Women aged 35-45 have the best results, probably through better compliance with the program.
The booster phase allows faster results: 2 kg in 15 days, but should not be prolonged at the risk of creating nutritional deficiencies. Stabilization remains the major challenge: 65% of users maintain their ideal weight at one year, compared to 85% at six months.
Success factors identified include: regular weekly monitoring, associated physical activity (minimum 150 minutes per week), and the use of digital application tools.
The role of sport in the Savoir Maigrir programme
Physical activity is an essential pillar of the programme, although it is not mandatory in the basic version. We strongly recommend combining cardio and muscle building exercises to optimize fat loss while preserving muscle mass.
The app offers exercise sessions adapted to each one's level: active walking (minimum 8000 daily steps), swimming (2 45 minute sessions per week), or home strengthening exercises (3 20 minute sessions per week).
Sport can boost weight loss by increasing energy expenditure from 200 to 400 extra calories per session. It also improves body composition: for 1 kg lost with diet alone, 0.7 kg corresponds to fat compared to 0.9 kg with associated sport.
Regular physical activity also facilitates the maintenance of long-term weight loss by maintaining a high base metabolism.
How to manage motivation and gaps?
Variance management is one of the strengths of the Savoir Maigrir program. The "jokers" system compensates for excess food by adjusting the following meals without excessive guilt.
Dr Cohen insists on the importance of food pleasure: a festive meal or occasional pastry does not compromise the results if the overall balance is respected. The application automatically calculates the necessary compensation over 3 to 5 days.
To maintain motivation, several strategies are proposed: definition of intermediate objectives (loss 2 kg per month rather than 15 kg in 6 months), photos of progress, monthly body measurements, and sharing of experiences on the Community Forum.
Food stress management benefits from specific support with relaxation techniques and alternatives to emotional snacking (tisanes, breathing exercises, manual activities).
Savoir Maigrir : pros and cons
| Benefits | Disadvantages |
| Medical and scientific approach | Monthly subscription cost (29,90)€) |
| No food permanently banned | Requires daily internet connection |
| Customization according to profile | Potentially frustrating booster phase |
| Practical and comprehensive digital tools | Dependence on application |
| Regular monitoring and possible adjustments | May lack human accompaniment |
| Active and motivating community | Difficult to follow without smartphone |
| Various and balanced recipes | Sometimes repetitive menus |
User feedback: testimonials and results
The analysis of 2500 user reviews reveals a satisfaction rate of 4.2/5. Marie, 42, says: "I lost 18 kg in 8 months without major frustration. The menus are varied and the application is very convenient for racing. "
Sophie, 35, shares her experience: "The booster phase helped unlock a stagnation of 3 weeks. Result: -2.5 kg in 15 days, then gradual recovery with the comfort phase."
Criticism focuses on cost (360€ technology dependence, and some difficulties during the booster phase. Julien, user for 6 months: "Effective program but I have trouble with the restrictive phases. The variances are well managed."
The health professionals consulted consider the method "sensed and balanced", while stressing the importance of further medical follow-up for people with associated pathologies.
Comparison with other known diets
Facing Weight Watchers, Savoir Maigrir is distinguished by its less community-based but more medical approach. The Weight Watchers point system seems more flexible, but the Cohen method offers more in-depth nutritional education.
Compared to Like J€/month against 90€). The disadvantage: more time spent on shopping and cooking.
In contrast to the ketogenic diet (very low in carbohydrates), the Cohen method appears to be more socially and nutritionally balanced, but produces a slower weight loss (2-3 kg/month compared to 4-5 kg in the first month of ketogen).
The Savoir Maigrir programme offers an excellent compromise between effectiveness, nutritional balance and long-term social acceptability.
Where to register and how much does it cost?
Registration is done directly on SavoirMaigrir.fr with a trial offer from 7 days to 1€. Monthly subscription costs 29,90€ without commitment, or 19,90€/month for an annual commitment (i.e. 238.80€ per year).
The subscription includes: daily custom menus, automatic shopping list, complete food database, Dr. Cohen videos, access to the community forum, and detailed progress tracking.
Special promotions offer 3 months to 59€ or 6 months to 99€. The mobile app (iOS and Android) is included in the subscription, allowing nomadic access to features.
We recommend testing the trial period to assess the fit between your needs and the proposed features before any financial commitment.
Dr. Cohen's Tips for Sustainable Rebalancing
Dr. Cohen insists on several fundamental principles to achieve long-term weight loss. Food pleasure remains essential: "Without pleasure, a diet cannot work in the long term", he recalls regularly.
The hydration deserves special attention: drinking 1.5 to 2 litres of daily water facilitates the disposal of metabolic waste and provides a natural satiifying effect. Teas, clear broths and flavoured water contribute to this water target.
Serving management is a crucial learning process. Using smaller plates (22 cm instead of 28 cm), eating slowly chewing well, and stopping before full satiety are simple but effective techniques.
Dr. Cohen recommends customizing his approach: "The ideal weight is not an absolute figure in a table, but a personal and lasting balance where you feel well physically and mentally."
Finally, regularity takes precedence over perfection: it is better to have a balanced diet of 80% year-round than a perfect diet followed two months before relapse. This philosophy of "better than perfect" is probably the key to the long-term success of this proven method.
