Extra pounds do not decorate the figure and adversely affect health. People usually choose a diet that benefits the body. In some cases, it is used not only as a method of getting rid of excess body weight, but also as a complete nutrition system. One of them is the Scandinavian diet.
The essence of the Scandinavian diet
The diet is based on the principles of healthy eating. Its menu consists of products containing the necessary amounts of vitamins and minerals.
The northern berry and vegetables are included in the nutrition system; it is most suitable for meat lovers than fish.
In this case, it is necessary to observe moderation in food. Do not starve, but overeat is also not worth it. It is best to eat fractionally, 5 times a day. Serving size should be no more than 200-250 g.
Preference is given to dishes that are cooked at home. They can be baked or boiled. Additionally, soups and salads of fresh vegetables should be included. Seasonings for dishes are better to use a variety of: dried herbs, lemon juice, capers, mustard, horseradish.
The Scandinavian diet menu was created as an alternative to the Mediterranean diet. After all, it is difficult for residents of northern countries to eat foods that are widespread in the southern regions.
Therefore, the Scandinavian food system was adapted to the conditions of the north and found a huge number of its admirers. They liked the diet and the products on the menu.
The basic rules of diet
The menu of the Scandinavian diet for weight loss is based on the following principles:
- Take food fractionally, at least 5 times a day. At night, you can eat dairy products with low fat content.
- From the diet exclude: fried, spicy, salty, smoked and fast food. Cakes made from white flour and sweets are limited.
- Macaroni is completely excluded, because they spoil the waist.
- A lot of vitamins must be present in the diet. Heat treatment spend a minimum amount of time. Fruits and vegetables are best consumed fresh.
- All meals are cooked at home. After all, such food is the most wholesome.
- It is better to use vegetable oil than butter.
- Reduce the amount of salt consumed. Add natural herbs and spices to dishes. Use herbs, spices and salt in small quantities.
- It is forbidden to drink soda, cola and other similar drinks. It is best to drink natural juices, water without gas.
- The menu does not include citrus fruits, bananas and grapes.
Based on these principles, you can cook really healthy food and gradually lose extra pounds.
Allowed Scandinavian Diet Foods
There is fish and seafood in the diet, but nutrition is not limited to them.
The diet includes wild berries, cereals and dairy products. The main principles of the diet include:
- The bulk of the dishes should be cooked by baking. After all, such food is very healthy.
- A large amount of fish and seafood should be present in the diet. One of the main places in the diet should be meat dishes. A special product of the Scandinavian diet is venison, but if not, it is replaced with a rabbit or turkey.
- Dairy products should be included in the menu every day. With milk intolerance, it is better to drink kefir, fermented baked milk or yogurt. Fat content should be no more than 1.5%.
- The diet should include fresh berries. They are able to enhance immunity and saturate the body with vitamins. In winter, you can eat frozen berries, because they retain up to 75% of the beneficial qualities.
- Carrots, beets, cabbage, pumpkin and lettuce are preferred.
- You can use mushrooms for cooking various dishes.
- 30% of the diet should consist of cereals. Whole grain bread, oatmeal and various types of cereals. Servings should be small, because the main goal of the diet is weight loss.
- It is best to use canola oil for cooking, but you can use olive, sesame, linseed and pumpkin.
Thus, healthy eating habits are formed that improve the functioning of the digestive tract and support an active metabolism.
A specific menu in the Scandinavian diet for weight loss for every day does not exist, it can be done independently, based on the allowed products and taking into account personal preferences. You can stay on it for a long time until the weight stabilizes completely.
1 day diet menu
The menu of the Scandinavian diet for every day includes:
- Breakfast. Any milk porridge with berries. As options: cottage cheese or steamed omelet.
- Lunch. A slice of bread with cheese or lean meat.
- Dinner. Soup cooked on low-fat broth. Mushroom or vegetable side dish with baked fish or meat. Vegetable Salad.
- An afternoon snack. Dessert made from berries or fruits. As an option, use jelly, puddings and mousses.
- Dinner. A dish of fish and seafood with fresh vegetables.
If hunger does not allow you to fall asleep, then you need to drink low-fat kefir or yogurt.
During the diet, you can drink water and green tea without restrictions. Berries, if not fresh, then you can eat freshly frozen.
7-day diet menu
The Scandinavian diet menu for the week includes several options for eating a day. As nutritionists note, fish and meat must be present in the diet. As for the other products, the menu may vary depending on the season and the ability to provide the necessary nutritional calories.
Breakfast may include the following dishes:
- Oatmeal cooked in milk of 1.5% fat. You can add berries or nuts to it.
- Low-fat cottage cheese with berries.
- Muesli with yogurt or kefir.
- Omelet with herbs. It can be cooked in the oven or in a pan without the use of fat.
The following dishes can be used for lunch and dinner:
- Lean chicken soup.
- Chowder made from lean fish.
- Baked fish.
- Boiled vegetables.
- Pea mash.
- Braised Beans.
It is recommended to add a vegetable salad to all dishes.
Snacks and snacks:
- Cottage cheese with berries.
- Baked apples.
- Kefir, yogurt or fermented baked milk.
At night, when a feeling of hunger occurs, it is recommended to drink a glass of low-fat kefir or yogurt.
Medical use
The Scandinavian diet can be used not only to lose weight, but also to treat arthritis and arterial hypertension. It consists of several stages and is much stiffer than a conventional power system.
The first stage is low-calorie. Its duration is from 7 to 10 days. You can use the following products:
- Herbal teas.
- Vegetable juices (beetroot and carrot).
- A decoction of rose hips and parsley.
- Mashed potatoes.
Forbidden to use: tea (black, green), meat, fish, alcohol, granulated sugar, cereals, bread. You can not eat spicy, fried and smoked dishes.
The second stage lasts at least 3-3.5 months. To the allowed dishes add: fruits, vegetables, spices in limited quantities, rice, nuts, rapeseed oil.
The duration of the third stage is determined by a specialist and ranges from 1 to 1.5 years.
The products of the 2nd stage are added: hard cheese, eggs, dairy products, beef, rabbit.
During the course, it is necessary to take a vitamin and mineral complex.
The patient cannot prescribe dietary nutrition on his own. The whole process must necessarily take place under the supervision of a dietitian.
With proper adherence to the proposed diet, patients noted a significant improvement in health status. There was a normalization of pressure, weight loss and a decrease in pain.
The main benefits of diet
The Scandinavian diet is recognized by doctors as a healthy diet. It has many advantages and is well reflected in the health of the skin. Diet, thanks to the products included in it, is rich in:
- fiber, which normalizes the digestive process in the body;
- fatty acids, which positively affect the activity of the nervous and cardiovascular systems;
- antioxidants that slow down the aging process in the body;
- proteins that contribute to the development of lean body mass.
According to reviews, the Scandinavian diet does not require much effort from losing weight. It allows you to enjoy food and from the allowed list of products to choose the most preferred for yourself.
Diet benefits
The Scandinavian diet for weight loss when following all the recommendations will improve the body and improve metabolism.
Using a diet is of great benefit. The main advantages include:
- Fish, seafood, cottage cheese - an excellent source of protein, which helps to restore cells without much difficulty.
- A large amount of unsaturated fat has a beneficial effect on the heart and blood vessels.
- Due to dairy products, the body is replenished with animal fats.
- The amount of carbohydrates is minimized.
- Minimal heat treatment of dishes allows you to save fiber in the products. It is she who positively affects the work of the digestive tract.
- The body receives the necessary amount of sugars due to the consumption of berries and fruits. They contain antioxidants that inhibit the aging process.
- Weight loss occurs smoothly, without a feeling of hunger.
- Metabolism improves.
- Losing weight feels comfortable and can eat a variety of foods.
For further normalization of weight, it is necessary to maintain a balance between products containing proteins and carbohydrates. Such a menu does not act as a short-term diet, but represents a long-term nutrition system. It will allow you to completely change your lifestyle and improve your health.
Diet deficiencies
The Scandinavian diet for every day does not have special contraindications. She does not fit:
- people who are allergic to fish and seafood;
- vegetarians, because the sources of protein in this diet are fish and meat.
This diet is best suited in the winter, and in the summer you can use the Greek diet for weight loss. In this case, the body losing weight will receive double benefits.
Diet result
Many nutritionists fully endorse such a diet. After all, it is completely safe and allows you to gradually get rid of excess body weight.
According to reviews, the Scandinavian diet for weight loss in 30 days will relieve 3-4 kg of excess weight. If it is necessary to reduce weight by 10 or more kilograms, then this will happen no earlier than after 6 months.
Despite the minimum number of kilograms lost, such weight loss does not do any harm to the body and prevents their return.
After a diet, you must gradually get out of it and do not eat prohibited foods and products.
Reviews
Reviews on the Scandinavian diet of losing weight are the most favorable. Weight begins to gradually decrease starting from the second week. The diet is delicious and rich. You can include your favorite dishes in it. Women do not feel hunger at all. There is no need to take a vitamin complex.
Losing weight note a marked improvement in health status: blood pressure normalizes, mood improves and a surge of strength is felt. The Scandinavian diet has a positive effect on the skin of the face, wrinkles are smoothed, and muscle tone comes.
Conclusion
The Scandinavian diet is a special diet that helps not only to lose weight, but also to reduce the symptoms of various diseases (arthritis, rheumatism). As a result, there is a decrease in body weight, metabolism is activated, and the condition of the skin is improved. The diet is approved by dieticians and brings only benefits to the body.
The Scandinavian diet was developed for residents of the northern countries, but due to its accessibility it has become widespread throughout the world.