The Swedish diet is a nutritional model that is low in carbohydrates and high in fat and protein. It is also known as the Scandinavian or Danish Diet. It is a low-calorie diet with a daily calorie intake of less than 1000 calories and you can lose 7-20 kilos in 2 weeks. goals.
How to Apply the Swedish Diet?
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The Swedish diet is applied between 6 and 13 days. It is not recommended to continue for more than 13 days. It can be repeated every 3 months.
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Cheating is not allowed in the Swedish diet. If you cheat, it is recommended to stop the diet and start again after a 3-month break.
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In addition to the Swedish diet, it is recommended to exercise for at least 20 minutes.
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You should drink at least 2 liters of water daily.
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Lunch and dinner can be interchanged on the same day.
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Consumption of grain products and fruits, which are carbohydrate sources, should be limited.
Food Selection in the Swedish Diet
What Can Be Consumed?
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Milk and dairy products (milk, yoghurt, buttermilk kefir..)
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Animal source proteins such as meat, chicken, turkey, fish, eggs, shellfish
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Fat seeds such as walnuts, almonds, pumpkin seeds, hazelnuts and cashews
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High-fat foods such as avocado, olive oil, butter, mayonnaise and cream
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Above-ground vegetables such as cabbage, cauliflower, mushrooms, cucumber, onion, eggplant, zucchini, tomato, pepper, spinach, Brussels sprouts, asparagus, lettuce
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Beverages such as water, tea and coffee
What should not be consumed?
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Bread, pasta, potatoes Foods with high carbohydrate content such as rice, bulgur, oats, legumes, muesli foods
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Refined oils and margarine
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Beverages such as soda, sugary fruit juices, beer and fizzy drinks
Things that can be consumed occasionally?
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Vegetables such as carrots, beets, celery, turnips
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Dark chocolates (at least 70% cocoa)
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Drinks such as red or white wine, vodka, whiskey
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Fruits when you have a sweet tooth
You are not allowed to consume these foods more than twice a week, as they are thought to slow down the weight loss process.
Positive and Negative Aspects of the Swedish Diet
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Starting the day with just a sugary coffee can be considered one of the most important negative aspects. Because the most important meal of the day is a good breakfast that includes all food groups.
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Individuals who follow the Swedish diet may experience vitamin and mineral deficiencies in the future. Especially as a result of the ban on grains, group B vitamin deficiencies may occur. This may lead to problems such as fatigue and weakness.
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Another negative aspect of the Swedish diet is that it is poor in fiber. Especially the prohibition of fiber-containing cereal groups and legumes, and high protein consumption can lead to problems such as constipation.
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At the same time, it is high in fiber. The Swedish diet, which contains protein, may cause kidney problems and gout in the future.
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Recommending regular water drinking and exercise and banning foods containing sugar can be considered positive aspects of the Swedish diet.
Conclusion
When the literature on the Swedish Diet is scanned, there are not many studies. A diet model that aims to lose so much weight in a short time is unhealthy. It should not be forgotten that the weight lost quickly is quickly regained. Therefore, what is important for us is a sustainable and healthy nutrition model. However, it is almost impossible to maintain such diets in the long term, which are based on a certain period of time in which some foods are prohibited. Therefore, my suggestion is to make your nutrition program special and sustainable for you. It should be arranged with the help of an expert.
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