Healthily lose weight and respect the environment. This is the basic premise on which the Nordic diet is based, a new food concept that has originated in the Nordic countries and that has become the main competitor of the Mediterranean diet, which, until now, was one of the best diets valued by experts and nutritionists. This method is not only designed to lose weight but also promotes very healthy, low-fat, and optimal eating habits to improve the functioning of our body, thus ensuring that we are prevented from cardiovascular diseases or cholesterol.
It is mainly based on the consumption of oily fish, vegetables, and organic fruits, where red fruits prevail. Therefore, they achieve a high contribution to antioxidants. Like the Mediterranean, oil is used, but, on this occasion, they opt for rapeseed oil since it is a typical seed found in this area of Europe. In this FastlyHealarticle, we will talk to you about the Nordic diet to lose weight that promises you to lose up to 5 kilos in a month in a progressive and very healthy way.
Table of Contents
What is the Nordic diet
To understand what the Nordic diet is, the first thing we have to know is that it is in no way considered an express diet or an eating method that you have to follow for a specific time, but rather that it appears as a new way of eating based on healthy principles and that, Due to these new habits, it allows you to lose saturated fat and, therefore, lose weight. It is a new food concept, just like the Mediterranean diet; we must not forget that it is a new food concept.
The primary basis on which this method is based is that the consumed products are always local, fresh, and seasonal, thus promoting the consumption of kilometer 0 foods that guarantee higher quality and also lower their cost. This diet arose because the ingredients part of the Mediterranean diet is challenging to obtain in the Nordic countries. Therefore, they have created new planning based on easy local foods.
It was a group of researchers from the University of Copenhagen who, together with the Noma restaurant, created a 100% Nordic menu and then verified the results in the people who underwent the test. This menu includes foods such as vegetables and fruits typical of these regions and a significant presence of fish to the detriment of meat that is only taken from time to time and always with extreme quality, if possible, of ecological origin. This study confirmed that the Nordic diet provides health benefits and helps us lose weight.
Benefits of the Nordic diet
- Prevents cardiovascular diseases thanks to the abundant supply of Omega 3 and Omega 6 fatty acids
- Regulates cholesterol levels in the blood also due to Omega 3 and 6 so present in the diet
- Delays premature aging because staple foods are rich in antioxidants
- Accelerates metabolism thanks to the high presence of proteins
- It provides a more incredible feeling of satiety and, therefore, reduces hunger thanks to fiber and protein.
Food in the Nordic diet
If you want to use the Nordic diet to lose weight, you must consider the foods that can be part of your diet. In general terms, the premise on which this diet is based is that only seasonal, ecological, or organic ingredients are taken (that is, without additives or toxic substances), healthy foods, and refined grains. Among the proteins they propose to include in the diet, fish consumption stands out as opposed to meat since the former is rich in Omega 3 and Omega 6 fatty acids, perfect components for the best functioning of our body.
Thus, within this diet, foods such as the following cannot be lacking:
- Seasonal vegetables: potatoes, carrots, mushrooms, beets, etc.
- Seasonal vegetables: kale, spinach, chard, cauliflower, etc.
- Seasonal fruits
- Blue and white fish: especially salmon and herring
- Legumes of any kind
- Rapeseed oil (instead of olive oil): it is a dressing with a higher amount of Omega 3 and, in addition, it is much easier to find in these countries
- Berries: they are very typical in these regions, especially during spring
- Whole grains: especially rye, oats, or barley
- Skimmed and organic dairy
In the case of meat, it is not that it is prohibited, you can take it once a week, but you should always ensure that the pieces you eat meet the basic requirements of this diet, that is, that they are organic, local (km 0) and low in fat. In this way, you will provide your body with healthy nutrients and eliminate the consumption of toxins as much as possible.
However, what prevails in this eating method are ingredients such as vegetables, fruits, grains, and legumes; fish and meat should be eaten frequently but in small portions and always of the highest quality.
Forbidden foods in the Nordic diet
As it is a new way of conceiving food, there are no prohibited foods in the Nordic diet. Still, there are a series of ingredients that you should limit as much as possible if you want to bet on a healthy, low-fat diet that helps you lose weight. . So, the foods that you should NOT include on your menu are the following:
- Sweets, pastries, pastries, etc .: these are foods full of sugars and saturated fats that hardly contain any nutrients.
- Salty snacks: popcorn, potato chips, or any salty snack you can take as a “snack” should be replaced by other healthier options such as fruit, low-fat dairy, cereals, or vegetables as they are full of sodium, trans fats, and calories.
- Soft drinks: although they are light, this type of product is full of toxins and chemicals that harm our body; In addition, they tend to contain many sugars and gases that swell the stomach making it bulkier.
- Alcohol: within this diet, you should not include alcoholic beverages as they are rich in sugars and calories; In addition, they have many toxins that dirty our body, something opposite to the philosophy of this diet.
- Fried, sauces, etc .: the way to cook the dishes is also meaningful because you should always opt for light recipes cooked with little oil and without spices. Thus, you can significantly reduce the caloric component and eat a 100% healthy dish.
Menu in the Nordic diet
But how do we organize a menu for the Nordic diet? At FastlyHealwe will give you an example to inspire you so that you can establish your diet based on your personal preferences and tastes. Remember that, since it is not a temporary diet, you can research and try new recipes as long as they meet the premises that we have already specified above.
Next, we will give you an example so that you can understand how to apply the concepts practically:
- Breakfast: Skimmed yogurt with berries + Natural orange juice
- Lunch: Green salad + Carrot cream with onion + Skimmed yogurt
- Breakfast: organic skim yogurt mixed with berries and sunflower seeds.
- Snack: Fruits of the season
- Dinner: Grilled chicken thigh with a splash of oil + Sautéed vegetables
- Option 1: Rye bread with peanut butter + Infusion
- Lunch: Boiled spinach + Baked sole with potatoes + Skimmed yogurt
- Breakfast: Oatmeal pancakes made with organic skim milk, a little sugar, and fried with organic butter.
- Snack: Green juice + nuts
- Dinner: Green salad + Vegetable burger
Dinner time must contain few calories and no carbohydrates; the best thing is that you opt for vegetables and proteins to satisfy your appetite without going overboard with fats. In FastlyHealwe discover the best dinners to lose weight that can serve as inspiration.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.