Scandinavian diet for weight loss: menu, reviews

Since the main part of diets reduces the amount of excess weight by reducing the amount of food consumed, it is not surprising that after its completion a person begins to recapture dropped kilograms. The most effective principle is a properly structured system of healthy nutrition. The Scandinavian diet for weight loss got its name because of its geographical origin. It is based on the principles of nutrition of the Scandinavian countries: Norway, Sweden and Denmark. She gained popularity in Russia because of the similar climate and culinary preferences.

Scandinavian diet

Permitted Products

The main food is fish and seafood, which contain nutrients, are less deposited in fat reserves and do not form cholesterol plaques. The rest of the diet consists of poultry meat, especially turkey and chicken, dairy products, mainly cheese and sour cream. Not less importance in the diet is given to vegetables that are stored in the winter: potatoes, cabbage, onions, beets.

Scandinavians love to make jam and jams, which are a source of vitamins during the cold season. Honey is also popular with sweets. The main methods of cooking are stewing, boiling and baking.

About products

  • Vegetables are used, mainly, roots, cabbage, pumpkin, lettuce.
  • Grains: brown rice, wheat, rye, barley. The menu should consist of 30% of cereals with a high concentration of fiber: oatmeal, muesli.
  • Mushrooms - contain a minimum of calories.
  • Nuts of all kinds that can be consumed during snacking are a source of folic acid, copper, selenium, and healthy fats.
  • Dairy products with 1.5% fat make up 30% of the diet. This also includes cheeses and yogurts.


The Scandinavian diet for weight loss helps to lose an average of 4 kilograms per month. It also improves the condition of patients with oncology and diabetes. There are 4 main rules to follow:

  1. Limiting salt intake, but natural seasoning can be used.
  2. The ban on convenience foods, fried, canned, sweet and alcohol.
  3. Moderation of food consumed.
  4. Emphasis on stews, boiled and baked dishes.

Prohibited Products

The Scandinavian diet excludes some foods from the diet:

  • Semi-finished products.
  • Flour.
  • Fried food.
  • Fast food.

scandinavian diet for weight loss

  • Pasta.
  • Sweet.
  • Canned food.
  • Alcohol.

Scandinavian diet for weight loss: a menu for every day

The diet of healthy food of the Vikings, adapted to the Russian consumer, will help to smooth off the extra kilos. It consists of 5 meals a day.

 brain scandinavian diet

Sample menu of the Scandinavian diet for the day:

  • Breakfast - consists of a small plate of porridge, boiled in water or skim milk, you can add savory berries, raisins or dried fruits. Most often used oatmeal. From drinks you can drink tea or coffee without sugar.
  • Snack - consists of a piece of rye bread with low-fat cottage cheese or cheese, you can add fresh greens.
  • Lunch - 200 grams of baked or boiled fish or a plate of fish soup, 100 grams of pea puree or boiled beans, potatoes or stewed vegetables.
  • Tea time - a handful of berries or 1-2 of any fruit of the season.
  • Dinner - vegetable salad, 200 grams of lean meat or poultry.
  • At bedtime, you can eat 100-150 grams of low-fat yogurt with berries or fruit, or drink a glass of kefir.

Water can be consumed in unlimited quantities, as well as green tea. Fresh berries are replaced in winter, frozen, sometimes with jam or jam. Nutritionists recommend eating meat and poultry meat during the week 2-3 times.

The remaining products should be natural, not canned. Tuna and salmon are most in demand because their meat contains fatty acids and omega-3, which reduce the fats found in human blood. Bananas, berries, nuts and cereals can be eaten in unlimited quantities. Legumes, pasta and rice are prohibited foods. Milk is consumed in moderation.

The benefits of such a diet

This diet helps to get enough protein that regenerates the cells of the body, as well as unsaturated fats - supporting the cardiovascular system. The menu for every day in the Scandinavian diet for weight loss provides the body with the right amount of animal fat and reduces the amount of carbohydrates.

Minimal heat treatment ensures the preservation of dietary fiber, which has a positive effect on the functioning of the gastrointestinal tract.Sugar enters the body from fruits and berries, which are antioxidants and slow the aging of the body.

 Scandinavian diet menu for every day

The Scandinavian diet also has a beneficial effect on the brain, because the fish that makes up its foundation contains a lot of nutrients.

Principles of nutrition for this diet

  • You need to be careful of people prone to allergies, because the menu has a fish that can cause an undesirable reaction. Vegetarians, it also does not fit.
  • The menu of the Scandinavian diet for weight loss consists of five meals a day. Each serving is no more than 250 grams. At night, you can drink a glass of kefir, yogurt or milk.
  • Fruits and vegetables should be present in the diet at least 5 times a week. The priority will be seasonal products growing in this region, since they will bring maximum benefit and better assimilated.
  • For cooking you need to use vegetable oils: linseed, rapeseed, sunflower.
  • You can eat bread, preferably whole grain, black or rye, because they contain more fiber.
  • Salt used in limited quantities.To improve the taste, you can add balsamic vinegar, mustard, capers, vinegar, as well as dried herbs.
  • Fractional nutrition, which consists of 5-6 meals, which include 2-3 snacks.
  • Refusal of carbonated drinks. They are replaced by fresh juices, teas, natural juices.
  • Reduce the use of citrus and grapes.

Scandinavian diet: menu for the week









First breakfast

Buttered toast, green tea with honey

Fruit salad seasoned with non-sweet yogurt - 300 g

Bread with grated cheese, durum

Carrot salad with raisins - 150 g

Toast with cheese

Toast with honey, milk

Baked apple, seasoned with cinnamon


Omelet of two eggs with bacon, fresh vegetable salad - 250 g

Apelsin juice - 250 ml, granola

Muesli with milk - 350 ml

Rice Porridge with Berries and Apple - 250 g

Omelet with mushrooms

Muesli, filled with yogurt - 350 ml

Cottage cheese with pear slices - 250 g


Chicken Macaroni Soup - 350 ml, lettuce leaves sprinkled with lemon and honey sauce

Fish soup - 350 ml, seasonal vegetable salad - 150 g

Baked beef in a sleeve with vegetables - 300 gr., Apple juice.

Salmon steak - 150 g, lettuce leaves in a honey and lemon sauce with shrimp, tomatoes and eggs

Chicken rolls with black and plum - 200 g, cabbage salad - 100 g

Tomato and Rami Soup - 250 ml, beetroot salad - 100 g

Mushroom risotto with cream, vegetable salad

Afternoon tea

Dried apricots and prunes 5 pcs.


Berries - 250-300 g

Cranberries with sugar - 150 g

Fruit jelly - 250 ml

Curd cheese with banana - 200 g

Cheese casserole - 200 g


Tinned salmon with lemon - 300 g, tomato

Meatballs with cream sauce - 2 pcs. Steamed broccoli

Pumpkin Porridge - 250 g

Veal goulash - 150 g, boiled broccoli

Mackerel with lemon sauce and spices - 200 g, vegetable salad - 100 g

Baked broccoli, cauliflower and cheese - 200 g

Chicken fillet with mushrooms - 200 g, black radish salad

Before bedtime

Kefir - a glass

Milk with honey - 250 ml

Yogurt - a glass

Green tea with lemon and honey

Kefir - 250 ml

Just-kvasha - a glass

Cherry juice

Research scientists

In Eastern Finland, both the effectiveness and the benefit for the whole Scandinavian diet have been approved. This fact is very important for people with gastrointestinal problems, which cause many of the methods of weight loss, as well as in the presence of type 2 diabetes.According to research results, scientists have found that the Scandinavian diet helps to prevent inflammation, which are the result of obesity, and restore health.

For the experiment, a group of middle-aged men and women with various metabolic syndromes was recruited: elevated sugar, hypertension, high concentration of fat in the blood. Half of the participants adhered to the Scandinavian diet for several weeks. The second part of the group consumed low-fiber foods and a small amount of seafood.

According to the results of the experiment - the weight of the subjects changed little, but this was the goal. Before and after the study, adipose tissue samples were taken from participants to study gene expression. Diet had an impact on the work of 128 genes in adipose tissue, which prevents the appearance of inflammation. Scandinavian diet improved the body and improved the work of the gastrointestinal tract.

History of creation

The diet was developed in 2004 by Klaus Meyer, a restaurateur from Copenhagen and co-owner of the popular restaurant Noma, and initially assumed a healthy eating system.He created a symposium to which leading chefs of the network of institutions were invited. Klaus raised the question of increasing the demand for food additives, semi-finished products and processed cereals, in return for reducing natural products.

At that time, the restaurant was not in demand, but the menu already contained dishes that included moss, tree leaves, seaweed, shrimp, nettle. During the symposium, a manifesto on the introduction of the Nordic cuisine was signed, which contained light and healthy products.

 Scandinavian diet menu for the week

A few years later, scientists at the University of Copenhagen created the Scandinavian diet, relying on the document described above. An experiment was conducted in which 2 groups of people participated, one of whom ate normal food, and the other ate according to the “northern principle”. People adhering to the Scandinavian diet, dropped from 3 to 15 kg, they have normalized pressure, improved body condition. This food system does not bring quick results, but helps to improve health.

Treatment of rheumatoid arthritis with a diet of northern peoples

The therapeutic effect after applying this method of losing weight was noticed long ago.Experts have noticed that Eskimos and residents of Mediterranean countries rarely suffer from rheumatoid arthritis. According to the results of the study, it turned out that the diet of both nations consists mainly of red meat, milk and fish.

 Scandinavian diet as a healthy diet

If you use the Scandinavian diet for treatment, then you need to follow more stringent rules:

  • Exclusion from the menu of pork, whole milk, citrus fruits, corn, oatmeal will help to increase the positive dynamics during the treatment of the disease.
  • The daily ration of meat and fish is reduced to 150 grams.
  • Ban on coffee and alcohol.
  • Focus on liquid: vegetable broths, juices, fruit drinks.

Phased treatment of rheumatoid arthritis

  • The first week is considered unloading and consists of mashed potatoes, vegetable soup, herbal tea. Meat and fruit juices are excluded.
  • The next seven days, the menu expands with berries, fruits, legumes, and nuts.
  • In the third week, beef, cottage cheese, cheese and eggs appear in the diet.

According to patients, the Scandinavian diet helps reduce pain and stiffness of joints. To achieve a stable result, you need to stick to this diet for at least a year.

Scandinavian diet for weight loss menus

So, the Scandinavian diet helps not only lose those extra pounds, but also improve the condition of the body as a whole. It is a balanced five meals a day, including all the necessary substances for a person. Most people use the Scandinavian diet as a healthy diet, and as a treatment for serious diseases, including rheumatoid arthritis. But this diet is not suitable for vegetarians and people with allergies to fish and seafood.

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