Contents
Losing weight up to 5 kg in 7 days.
The average daily calorie content is 900 Kcal.
The Swedish diet, developed by nutritionists from Sweden, helps you lose 4 to 7 kilograms of excess weight in one week. This technique offers loyal weight loss by replacing high-calorie and fatty foods, flour and sweet foods with lean protein and foods containing slow carbohydrates. As a result, the body itself must get rid of toxins, toxins and similar harmful components, and speed up metabolism. As a result, the figure will also be transformed.
The Swedish Diet is often referred to as the 7 Petal Method by Swedish nutritionist Anna Johansson. It also lasts a week and involves following the rules of the seven small mono-diets. Every petal day is a kind of relief. As a rule, such a diet consumes at least 400-500 grams daily.
Swedish diet requirements
The Swedish method implies a low-calorie diet. Its feature is a protein diet. The menu is based on low-fat milk and dairy products, chicken eggs, non-starchy fruits, chicken fillets, lean meat, buckwheat and potatoes. You can also afford small amounts of bread, preferably rye or whole grain.
Flour products, sweets and drinks containing alcohol are strictly prohibited. It is better to refuse salt for the period of the technique. You can add some natural spices and herbs to add flavor to your dishes. Among drinks, in addition to an abundant amount of pure water, you can drink tea without sugar, vegetable, fruit and mixed juices.
You need to eat three times a day, refusing food 3 hours before lights out. But try to have breakfast in the next hour after waking up to start sleepy metabolic processes and tune the body to lose weight. There is no clear menu. You can, by appealing with permitted foods, eat as your soul desires. Just remember that you are on a diet and try not to overeat.
If between the main meals or before going to bed, you still have an acute feeling of hunger, you can drown it by drinking 100-200 ml of low-fat kefir.
Physical training and just an active lifestyle will make the Swedish diet more effective. Do not neglect walking and give up the elevator, prioritizing the stairs.
Talking about Anna Johansson’s diet, let’s pay attention to these main points. On the first day, you need to eat low-fat fish, baked, boiled or in any other form that does not require the addition of oil when cooking. On the second day, your meal should consist of vegetables and vegetable juices, on the third day – from chicken without skin. On the fourth day, the diet consists of cereals (except for semolina and corn, and instant flakes) and grain crisps. You can also eat a little sunflower seeds and drink natural kvass. The fifth day we eat low-fat cottage cheese and natural yogurt, the sixth – any non-starchy fruits, fresh or baked. And on the seventh day, it is recommended to unload and, if there is enough willpower, to drink only water.
Distribute the entire amount of food evenly throughout the day and eat when you feel hungry, stretching the pleasure. Salting food is allowed, but in small quantities. It is impossible to oversalt, it can retain fluid in the body and provoke the appearance of puffiness.
Losing weight on the petal method occurs mainly due to the alternation of protein and carbohydrate foods day after day. As you know, the principles of separate nutrition work even in the alternation of different-sized meals, and if we talk about changing meals day after day, the effect is greatly enhanced. In addition, the low calorie content of the proposed diet helps the body drive off extra pounds.
An example of a Swedish diet for 7 days
Monday
Breakfast: buckwheat cooked in water; a glass of skim milk.
Lunch: salad of tomatoes, bell peppers and herbs; up to 100 g of cheese with minimum fat content and a glass of milk.
Dinner: salad of boiled beets and potatoes, which can be seasoned with a teaspoon of low-fat sour cream; a slice of rye bread.
Tuesday
Breakfast: buckwheat and a glass of milk.
Lunch: about 100 g of steamed or baked lean fish; 2 boiled potatoes; cucumber salad with herbs.
Dinner: salad of two boiled chicken eggs, shredded cabbage, green onions, sprinkled with vegetable oil; a glass of milk.
Wednesday
Breakfast: a slice of rye bread with a slice of hard unsalted cheese; a glass of milk.
Lunch: a slice of boiled or baked chicken; cucumber and cabbage salad with vegetable oil and lemon juice; a glass of freshly squeezed apple juice.
Dinner: two boiled chicken eggs; white cabbage with a few drops of vegetable oil and a glass of milk.
Thursday
Breakfast: 2 croutons or toast (preferably with rye or whole grain bread) plus freshly squeezed apple juice.
Lunch: a portion of buckwheat cooked in water, with 100 g of boiled meat; up to 200 g of any non-starchy fruits.
Dinner: a few tablespoons of boiled rice (preferably brown); salad of tomatoes and green onions, slightly seasoned with vegetable oil.
Friday
Breakfast: an orange or a pair of tangerines with 100 ml of low-fat homemade yogurt without additives.
Lunch: lean meat cutlet without breading; 2-3 baked or boiled potatoes.
Dinner: up to 200 g of non-starchy fruits, as well as about 150 g of fresh strawberries and a glass of fresh apple.
Saturday
Breakfast: buckwheat in water and a glass of milk.
Lunch: a couple of boiled potatoes; boiled or baked lean meat (about 100 g); orange and apple salad.
Dinner: a few tablespoons of rice porridge and a salad of non-starchy vegetables.
Sunday
Breakfast: buckwheat boiled in water, covered with low-fat milk.
Lunch: about 100 g of potatoes, cooked without oil; an orange and an apple, as well as a glass of fresh orange.
Dinner: meat chop without breading weighing up to 150 g; a couple of fresh cucumbers; a slice of rye bread and a glass of apple juice.
Example of a 7-petal diet for 7 days
Day 1
Breakfast: 250 g of baked fish; some greenery.
Snack: 150 g of boiled fish.
Lunch: 250 g of steamed fish.
Afternoon snack: 100 g of baked fish.
Dinner: up to 250 g of boiled fish.
Day 2
Breakfast: a couple of boiled potatoes and a fresh cucumber.
Snack: cucumber-tomato salad.
Lunch: salad of white cabbage, cucumbers, carrots and herbs.
Afternoon snack: two fresh tomatoes.
Dinner: baked eggplant.
Day 3
Breakfast: 60 g of oatmeal steamed with boiling water.
Snack: 2 whole grain loaves.
Lunch: 60 grams of rice.
Afternoon snack: about 30-40 g of seeds.
Dinner: 60 grams of buckwheat.
Note
… The weight of the groats is prescribed dry.
Day 4
Breakfast: 200 g of boiled chicken fillet.
Snack: 200 g of baked chicken.
Lunch: 200 g of chicken meat stewed without adding oil.
Afternoon snack: 100 g of baked chicken.
Dinner: boiled chicken breast (up to 200 g).
Day 5
Breakfast: 200 g of cottage cheese, seasoned with a small amount of natural yogurt or kefir.
Snack: 100 g of cottage cheese.
Lunch: up to 250 g of cottage cheese.
Afternoon snack: 100 g of cottage cheese.
Dinner: 150 g of cottage cheese with yogurt.
Day 6
Breakfast: apple and orange salad.
Snack: grapefruit.
Lunch: two baked apples.
Afternoon snack: a couple of kiwis.
Dinner: salad of apple, pear and pineapple slices.
Day 7 – unloading on the water.
Contraindications to the Swedish diet
- A contraindication for observing the Swedish method is individual intolerance to the products offered on it.
- It is strictly forbidden to seek help from a diet of this nature for people who have lactose intolerance.
- It is not recommended to turn to the Swedish diet and people suffering from gastritis with high acidity and other gastrointestinal problems.
- Also, dieting is not worth pregnant and lactating women, children and adolescents.
Benefits of the Swedish diet
- The Swedish technique makes it possible to lose extra pounds without experiencing acute hunger, without facing weakness, malaise and similar troubles that arise when following the rules of many other diets.
- If you smoothly get out of the Swedish diet and do not forget about the basics of proper nutrition after that, the result can be saved for a long time.
- Since the Swedish diet is a fairly balanced diet, the body will not experience nutrient deficiencies. The food components included in the diet menu are enough to replenish the important needs of the body, so it is not necessary to take vitamin and mineral complexes in addition.
- Due to the fact that during the period of the method the body says goodbye to harmful accumulations, you begin to feel a pleasant lightness. It is also good that the products involved in the diet are available, and therefore they do not require large financial costs to purchase them.
Disadvantages of the Swedish diet
- As for the disadvantages of the Swedish diet, experts refer to them as a fairly rapid rate of weight loss. It would seem that losing up to 7 kilograms in the same number of days is good. But this can negatively affect health. As noted by many nutritionists and doctors, weight loss of 2-5 kg per month is considered the norm.
- In this regard, it is better to divide the Swedish diet into courses. Sit on it for 2-3 days at once, then after a break, say, a few weeks, resort to it again.
- Not all nutritionists support this method, and for the reason that it offers splitting of the diet, not recommended by the principles of proper nutrition, but only three meals. In this regard, most experts support the 7-petal diet.
Re-implementing the Swedish diet
If you sit on the Swedish diet for 7 days (on any of its variants), you will feel good and want to lose a couple more kilograms, after a month you can repeat it again.