Contents
Losing weight up to 4 kg in 7 days.
The average daily calorie content is 760 Kcal.
The Scandinavian diet (often referred to as Norwegian or Nordic) is a weight loss technique based on the introduction of northern fruits and berries, as well as meat and seafood into the diet. Unlike many modern ways to reduce weight, the peculiarity of Scandinavian lies in the fact that it is developed taking into account the rules of a balanced diet, and its menu contains a large amount of trace elements, vitamins and nutrients.
The Scandinavian diet is an alternative to the Mediterranean diet. Indeed, in the northern regions, it is not at all easy to eat natural southern fruits and vegetables, as the latter system suggests. And getting the natural olive oil and other healthy products promoted by the Mediterranean system is also difficult.
But what unites these two popular techniques is that they help to bring the figure into proper shape without strict restrictions and the pangs of hunger. Let’s pay attention today to the basic principles of the Scandinavian system.
It is worth limiting the consumption of animal fats. Try to eat lean meats. But it is better, if possible, to use lean fish and seafood instead. Lean on fruits and vegetables, especially when fresh. And it is best to eat seasonal fruits and vegetables grown in your area. They are the ones that are most correctly absorbed genetically and are the most beneficial for health. From vegetables it is recommended to eat spinach, Brussels sprouts and cauliflower, beets, carrots, pumpkin, various greens, and from berries – blueberries, lingonberries, blueberries, currants.
The best types of fish to eat in a Scandinavian way are salmon, tuna, salmon, herring, trout. Eat any seafood and lean meat (turkey, chicken, venison, partridge, elk fillet). Also, in the diet you need to find a place for cereals (rye, oats, barley), mushrooms and various types of nuts.
It is better to refuse butter as much as possible. It is worth eating vegetable oils (flaxseed, sunflower, rapeseed) that have not undergone aggressive heat treatment. Try not to use artificial flavor converters (various seasonings and similar additives). It is not necessary to give up the use of salt, but it is strongly not recommended to oversalt the products. Add salt to the finished dish and just a little. To add flavor, add a variety of naturally occurring spices and herbs to your meals.
Eat the maximum amount of organic foods, avoiding food hazards and high-calorie foods. If you want to add something from flour products to the menu, then choose cereal bread (rye, black). The rest of the food containing flour, as well as various sweets, smoked meats, canned food and alcohol, according to the principles of the Scandinavian diet, should be completely excluded from the diet. Legumes and rice are also not recommended. You also need to limit the use of whole milk.
Moderation of food should be observed, not overeating, but also not suffering from hunger. Plan the menu so that there are 5 meals a day (minimum 4), and one serving is limited to 200-250 grams. If you feel hungry before going to bed, you are allowed to drink 100-200 ml of kefir, milk or low-fat yogurt without additives. Whenever possible, try to eat homemade, freshly prepared food that you have no doubt about.
You can stick to the diet as much as you want. In a month, you can lose 3-4 unnecessary pounds. After achieving the intended result, it is recommended not to exclude the basic principles of the Scandinavian technique from life. Simply, if you see that the weight falls below the desired mark, slightly increase the nutritional value of the diet and from time to time indulge in a little food pampering with your favorite food, which was excluded in the process of losing weight.
Breakfasts:
– oatmeal cooked in low-fat milk, with the addition of the recommended berries and nuts;
– a portion of low-fat cottage cheese with berries;
– muesli without sugar, seasoned with homemade yogurt or kefir;
– an omelet with spinach and herbs, baked in the oven or cooked in a pan without adding oil.
Lunches and dinners:
– low-fat chicken soup;
– Lean fish ear;
– baked fish and boiled vegetables;
– pea mash;
– risotto in the company of baked or boiled mushrooms;
– stewed legumes;
– lean meat steak.
Note… It is recommended to accompany daytime and evening meals with a vegetable salad.
Snacks and snacks:
– cottage cheese with berries;
– fresh or baked apples;
– fruit mousse;
– kefir or homemade yogurt.
- This diet has practically no contraindications. You cannot sit on it only if you are allergic to fish, seafood (which are aggressive allergens) or other food involved in the diet menu.
- Also, it is impossible to sit on the Scandinavian method in the presence of any diseases that require a special, different from the proposed diet.
- A significant plus of the Scandinavian diet is that many products from its diet contain abundant fiber, which has a beneficial effect on the digestive processes.
- Also, with such a diet, the body receives valuable fatty acids, which are needed for normal metabolism, the functioning of the cardiovascular system, the proper functioning of the endocrine and nervous systems and other vital organs.
- And fish, seafood, cottage cheese and other products of a similar composition provide the body with the building materials needed for muscles. This will help you lose weight, but keep your body attractive and firm.
- Organic products contain a large amount of antioxidants that help to maintain youth longer and have a general tonic effect.
- According to reviews of people who have lost weight on the Scandinavian system, weight loss occurs without an acute feeling of hunger.
- The person feels comfortable and can eat quite differently.
- Most nutritionists support this technique, considering it to be both effective for weight loss and as safe as possible for health.
- The Scandinavian diet does not pay off overnight. If you want to lose weight quickly, it won’t work for you.
- Having decided to live by its rules, you need to radically revise your diet.
- For some people, the recommended split meals can be difficult. Not everyone, say, at work, has the opportunity to have a snack between breakfast and lunch.
If you feel well, you can resort to the Scandinavian diet as often as you wish, and set its duration at your discretion.