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Everything you need to know about the fad diet
dThe Scandinavian diet, also known as the Nordic diet, has become a trend thanks to a WHO report declaring its benefits for health and for the prevention of obesity.
Do you want to know what it is and how can you carry it out? We give you all the details below.
What is the Scandinavian diet and what does it consist of?
"It is a diet that shares many characteristics of the Mediterranean diet, but that includes foods typical of areas such as Finland, Denmark, Iceland, Norway or Sweden." This is defined in the WHO publication.
This diet comes from Manifesto for a New Nordic Diet signed by chefs of Nordic origin and is based on four basic principles: health, culinary potential, sustainability and Nordic identity.
The new Nordic diet is based on the Baltic Sea pyramid and is based, above all, on vegetables, as well as products of local origin, hence its name.
It is a diet rich in fibers and fish and the greatest peculiarity if we analyze it from the Spanish point of view, perhaps, is the incorporation of rapeseed oil as a substitute for olive oil.
Benefits of the Scandinavian diet
The key when evaluating this diet is not only in the results, but it is necessary to take into account the prevention of cardiovascular diseases that supposes in the long term, as well as the respectful that is shown with the environment and with the consumption local.
It also stands out for improving the lipid profile, blood pressure and even supposes an improvement in the prevention of type II diabetes, directly affecting the insulin sensitivity of people with hypercholesterolemia.
Others Benefits highlighted in the Manifesto commented above are:
- Take advantage of ingredients that are perfect for the climate, water and Nordic landscapes, thus exploiting local products.
- It helps develop new uses of traditional Nordic foods and promotes local self-sufficiency and regional exchange of high quality products.
- Respects sustainability, using only typical products of each season and promoting the purity and freshness typical of the area.
- It promotes animal respect, promoting the reduction of consumption of meat and other animals.
- In health issues, it also relieves inflammatory pain, such as those from diseases as widespread as arthritis and osteoporosis.
- It is a perfect diet for athletes.
- It is low in sugar and fat, so it is a good point for health, but it is also perfect as a diet to lose weight.
- It is a satiating diet, you do not remain hungry.
Menu to start
You can make your own Scandinavian diet menu yourself. You just have to keep in mind the following basic points:
- Eat more fruits and vegetables every day.
- Eat more cereals and grain products.
- Eat more food from the sea (or lakes and rivers)
- Reduce the consumption of meat and try that the meat that is purchased is of higher quality.
- Superimpose organic products on the rest.
- Avoid food additives.
- Take into account the seasonality of food and opt for seasonal products.
- Try to avoid meals away from home and advocate for home-cooked food.
- You can take cheese and eggs, but in moderation.
Some of the foods that should be present in your Nordic diet are:
- Berries, grains, nuts, legumes.
- Potatoes, root vegetables, mushrooms, seaweed.
- Fish, seafood, birds, game animals and eggs, which will represent part of the proteins in the diet.
Of course, remember that the guidelines of the new Nordic diet further eliminates the consumption of animals and ingests a greater number of calories from vegetables.
Can you lose weight with the Scandinavian diet?
A very important factor to keep in mind is that calories are not counted in the Scandinavian diet, but rather Food quantities are calculated based on "handfuls". Thus, each food intake should contain two handfuls of vegetables, a handful of proteins, a handful of carbohydrates and a spoonful of fat.
This point is very important because it has been proven that it is not necessary to establish quantities even when it comes to losing weight. You can read more about this last in this publication of The American Journal of Clinical Nutrition.
On the other hand, we must reduce the consumption of sugar and processed foods, something also beneficial for all those people who want to lose weight and maintain their health.
Now you know What is the Scandinavian diet and what are its principles and benefits?Do you think we can adapt it to start enjoying its benefits in countries like Spain?