DieLove of everything Scandinavianis a worldwide trend. Cozy Danish interiors with their white walls have become the epitome of minimalist luxury, and the Nordic clothing style is gaining more and more attention among fashion bloggers and studios around the world. Not surprisingly, interest in modern Scandinavian culture extends to cuisine, especially among those trying to shed extra pounds. In this context, a nutritional plan called the Swedish diet is becoming increasingly popular. Read on to find out what the Swedish diet entails and how a 13 day diet plan works.
What is the Swedish diet and how much can you lose on it?
In fact, this is quite a complex question. The diet plans known as “Swedish” and “Nordic” are very different. The Nordic diet - also known as the Viking diet - is a sustainable diet that...Mediterranean dietresembles. It includes all the necessary food groups and focuses on local fruits and vegetables as well as seafood. As for restrictions, red meat, unhealthy fats, added sugars, sweetened drinks, processed meats and fast food are not allowed. It is a lifestyle diet that effectively supports steady and sustainable weight loss and general improvement in health. It focuses on good proteins and increases the amount of fiber in your daily diet, which also contributes significantly to weight loss.
The Swedish diet is a completely different story. It promises a weight loss of3 to 9 kilograms in just two weeksand has significantly more restrictions. It is also said to increase your metabolism so that you won't gain weight again in two years. Unlike the Nordic diet, this is a short-term weight loss plan in which calorie intake is severely restricted and meals consist of low-fat, high-protein foods. This makes it particularly controversial and not recommended by many health experts. Not least because you do it every dayonly 600 to 1000 caloriesconsumes less than half the recommended calorie intake for men and women.
The rules of the Swedish diet
- Do not drink tea, coffee or (sugary) soft drinks.
- Drink 2 liters of water per day.
- Do not follow the diet for longer than 13 days and do not stop it before the 6th day.
- Do not repeat the diet in less than three months.
- Lunch and dinner can be changed on the same day.
What foods are allowed on the Swedish diet?
- Meat, chicken, turkey, fish and shellfish
- Owner
- Vegetables growing above ground: cabbage, cauliflower, mushrooms, cucumbers, onions, peppers, tomatoes, broccoli, Brussels sprouts, asparagus, pumpkin, eggplant, spinach, lettuce, etc.
- Natural dairy products: yogurt, butter, sour cream, cream cheese, full-fat cheese, etc.
- Dried nuts: walnuts, almonds, sunflower seeds, pumpkin seeds, cashews (in moderation), etc.
- Drinks: Water (at least 2 liters), coffee and tea (no sweeteners - no sugar!)
- Vegetable oils, olives, avocado
- Some grains such as oats and rye.
What foods are not allowed on the Swedish diet?
- Sodas, sugary juices and beer
- Skimmed milk and regular milk, as they may contain large amounts of lactose
- Refined oils and margarine
- Desserts: Cakes, sweets, pies, chocolate, ice cream, granola bars, artificial sweeteners and sugary dairy products
- Cereals, bread, pasta, rice, potatoes, French fries, chips, legumes and lentils as they are high in carbohydrates.
13 day nutrition plan for the Swedish diet
If you want to try the Sweden diet, you can follow this sample plan. Of course, you can also vary and combine the meals in different ways. The only important thing is that you don't consume more than 900 calories a day. Overall, it is recommended that you do not follow the Swedish diet for longer than two weeks. However, it can be repeated after 3 months.
Tag 1:
Breakfast: a cup of coffee or green teawithout sugar(or just with half a teaspoon of sugar)
Lunch: One tomato, 200g of steamed spinach and 2 eggs
Dinner: 200 grams of steak and salad with lemon and olive oil dressing
Tag 2:
Breakfast: A cup of coffee without sugar
Lunch: 100g yogurt and 150g ham
Dinner: 200 grams of steak, salad with lemon-olive oil dressing and 1 piece of fruit
Tag 3:
Breakfast: A glass of lukewarm water with lemon and a slice of whole grain rye bread
Lunch: 2 hard-boiled eggs, 1 slice of ham, spinach and a tomato
Dinner: steamed celery and a tomato (alone or as a soup), 1 piece of fruit
Tag 4:
Breakfast: A cup of coffee without sugar and a slice of whole grain rye bread
Lunch: A bowl of yogurt, half a glass of orange juice or 1 apple
Dinner: One hard-boiled egg, 1 grated carrot, 100 grams of low-fat cottage cheese
Tag 5:
Breakfast: carrot juice with lemon
Lunch: 200 grams of steamed salmon with lemon (or fried with a tablespoon of butter)
Dinner: 200 grams of steak, leaf salad with celery, without dressing
Tag 6:
Breakfast: A cup of coffee without sugar
Lunch: 2 hard-boiled eggs, 1 carrot
Dinner: 200 grams of chicken breast (grilled or fried) and salad with lemon-olive oil dressing
Tag 7:
Breakfast: A cup of sugar-free tea
Lunch: Skip lunch and drink plenty of water.
Dinner: 200g grilled meat and 1 apple
Tag 8:
Breakfast: A cup of coffee without sugar
Lunch: One tomato, 200g boiled spinach and 2 boiled eggs
Dinner: 200 grams of steak, leaf salad with olive oil and lemon dressing
Tag 9:
Breakfast: A cup of coffee without sugar
Lunch: 100 grams of yogurt and 50 grams of ham
Dinner: 200 grams of steak, leaf salad and 1 piece of fruit
Tag 10:
Breakfast: A cup of coffee without sugar and a slice of whole grain rye bread
Lunch: A piece of fruit and tomato and 400g of cooked spinach
Dinner: 100 g of ham, salad, 2 boiled eggs
Tag 11:
Breakfast: A cup of coffee without sugar and a slice of whole grain rye bread
Lunch: 200 ml orange juice or 1 apple, 100 g yogurt
Dinner: One boiled egg, 1 grated carrot, 200 g of cottage cheese
Tag 12:
Breakfast: no tea or coffee, a grated carrot with lemon juice
Lunch: 200 grams of steamed salmon with lemon (or fried with a tablespoon of butter)
Dinner: 200 grams of steak, leaf salad with celery, without dressing
Tag 13:
Breakfast: A cup of coffee without sugar and a slice of whole grain rye bread
Lunch: 2 hard-boiled eggs, 1 grated carrot
Dinner: 250 grams of chicken breast (grilled or fried) and lettuce with olive oil and lemon dressing
Conclusion
As you can see, the Swedish diet is more restrictive than the Nordic diet, but makes the pounds fall off much faster. However, you should definitely consult your doctor before starting the Swedish diet. For example, it is not recommended for people over 40 years of age and for people with serious illnesses.Very restrictive and low calorie dietssuch as these pose the risk of nutrient deficiencies and other serious health problems if not carefully monitored by a licensed physician. In contrast, the Viking diet does not promise instant weight loss, but it is a scientifically proven way to lose weight without compromising your health. It is highly recommended for anyone who wants to change their eating habits and build a new, healthy lifestyle from scratch. Remember to combine your diet with weight loss training for even more impressive results.
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
