Over the years, doctors have been fascinated by the diet of the people living in Southern Europe. But after a long period of reigning in the health rankings, the Mediterranean diet has serious competition: it’s a Nordic diet, or a Scandinavian diet.
The people of Scandinavia are no exception and just like the rest of the world have a weakness for junk food. But the traditions of national cuisine in Denmark, Sweden and Norway are based on what doctors consider to be the healthiest. Fish, whole grains and vegetables. And they counteract the effects of reaching for unhealthy dishes. It is no wonder that over 11% of the population of these countries are overweight and obese. In 2012 the Swedish University of Uppsala announced the results of the study, which shows that the typical kitchen of our neighbors from the north not only excellently cope with elevated cholesterol and blood sugar, but also affects weight loss.
In another study, published in the Serious Journal of Clinical Nutrition, researchers show that this diet already works at the gene level; it weakens the activity of those associated with the occurrence of inflammatory conditions, and thus the risk of developing serious illnesses, such as cancer.
Rich menu for picky eaters
The Scandinavian diet is distinguished by the increased amount of the most valuable protein, unsaturated fatty acids and fibre. According to the recommendations of specialist, it should be based on fatty fish (minimum 2, 3 times a week), the least processed grain such as barley, oats, and also on legumes and root vegetables. There are also cabbage vegetables, as proven to have anti-cancer properties. According to the authors of the diet, vegetables should make up 30-50% of what we eat. You can eat bread if it is dark and whole grains, and of course the well-known Scandinavian pumpernickel. The daily menu must include rapeseed oil and nuts. There are also fruits, especially apples, berries, blueberries and blackberries, but in small quantities, and rather as an addition to desserts and meats, facilitating the digestion of the latter. It‘s good to know that the Scandinavians are rather carnivorous; They like venison and red meat, but they eat less and less. Steaks or meatballs are only permitted as a side dish and should not be eaten more than once, twice a week. There are a lot of herbs in this diet, but it also has to include salt, pepper or nutmeg. You also have to eat skimmed dairy every day.
A portion of movement
A support for the diet is being active – daily outdoor activities should last at least 30 minutes. Water and winter sports and Nordic walking are recommended, but it’s important that this is a favorite sports discipline. Without counting calories and reducing portions, you can lose 5% of weight within 6 weeks and after half a year you can lose an average of 4.6 kg. The condition of the heart and blood pressure is also improved.