Scandinavia on the table. Swedish diet: menu for 7 days, reviews and results

Sweden is much closer than it seems, and a culinary trip to Scandinavia promises to be tasty and healthy.

The succinct word “diet” means a well-thought-out diet with special rules aimed at reducing or normalizing weight or improving health.

There are two main types of diets. The first is a healthy diet. Its goal is to normalize the overall health of a person. This technique may limit the consumption of certain foods after surgery, or during an exacerbation of a chronic disease.

The second type of diet is more common and is associated with excess weight. The percentage of people suffering from obesity is already approaching 40%.

In the first case, the diet is selected by the doctor. In the second, if a person does not consult a nutritionist, he chooses the diet himself.

Important!

Some diets have contraindications. First you need to study the possible negative aspects. Otherwise, you can strike a blow to your own health.

Types of restrictive nutrition

If necessary, the choice is rich, all that remains is to figure out what each of the diets presented is and settle on the appropriate one. Here is a small part of the existing techniques.

• Mono-diet. One product is allowed, usually certain fruits, vegetables, and juices. Weight loss is achieved quickly and the effect is noticeable, but such a system is dangerous due to a deficiency of vitamins and microelements. You cannot stay on such a diet for a long time.
• Protein diet. It allows the consumption of more than 100 products. The effect is achieved by limiting fats and carbohydrates, as well as using reasonable physical activity. The body is forced to process fat, due to which weight loss occurs. The diet is difficult mentally and physically, it has a lot of contraindications, including diseases of the heart, blood vessels, liver, stomach, and kidneys.
• Mediterranean. The diet includes seafood, vegetables, fish, olive oil, red wine. Excludes dairy, animal fats and starch products. Losing weight goes smoothly, without stress.
• Fasting days. An alternative to traditional diets. A person's menu does not change radically. Once a week the body takes a break from heavy and junk food.

Methodology from Sweden

The fruit of the work of Scandinavian scientists and nutritionists allows those who want to quickly and safely lose excess weight.

The Swedish diet, like the Dukan diet, contains protein, but is more gentle compared to the second and does not cause as much physical inconvenience and psychological torment.

It is not based on strict prohibitions, but on a balanced diet. Products that are frankly harmful to your figure are excluded:

• alcoholic drinks;
• soda;
• instant porridge and noodles;
• pasta;
• mayonnaise, ketchup, factory sauces;
• sausages;
• baking;
• canned food;
• bread;
• sugar;
• chocolate and cocoa.

The Swedish diet includes potatoes, which are prohibited by most other diets. The diet also contains plenty of seafood and fish of various types. However, it is desirable that the fish is not fatty.

In addition to canned food, salted fish should be removed from the menu. It interferes with the removal of water from the body and slows down weight loss.

Example of the 7 petals diet for 7 days

Day 1

Breakfast: 250 g of baked fish; some greenery. Snack: 150 g of boiled fish. Lunch: 250 g of steamed fish. Afternoon snack: 100 g of baked fish. Dinner: up to 250 g of boiled fish.

Day 2

Breakfast: a couple of boiled potatoes and a fresh cucumber. Snack: cucumber and tomato salad. Lunch: salad of white cabbage, cucumbers, carrots and herbs. Afternoon snack: two fresh tomatoes. Dinner: baked eggplant.

Day 3

Breakfast: 60 g oatmeal steamed with boiling water. Snack: 2 whole grain breads. Lunch: 60 g rice. Afternoon snack: about 30-40 g of seeds. Dinner: 60 g buckwheat. Note. The weight of cereals is indicated in dry form.

Day 4

Breakfast: 200 g of boiled chicken fillet. Snack: 200 g baked chicken. Lunch: 200 g of chicken stewed without adding oil. Afternoon snack: 100 g baked chicken. Dinner: boiled chicken breast (up to 200 g).

Day 5

Breakfast: 200 g of cottage cheese, seasoned with a small amount of natural yogurt or kefir. Snack: 100 g of cottage cheese. Lunch: up to 250 g of cottage cheese. Afternoon snack: 100 g of cottage cheese. Dinner: 150 g of cottage cheese with yogurt.

Day 6

Breakfast: apple-orange salad. Snack: grapefruit. Lunch: two baked apples. Afternoon snack: a couple of kiwis. Dinner: salad of apple, pear and pineapple pieces.

Day 7

— unloading on the water.

Contraindications

As mentioned earlier, any diet has a number of contraindications. The Swedish diet is no exception.

• Intolerance to foods included in the menu.
• Increased acidity.
• Diseases of the digestive system.
• Allergy to milk and dairy products.

If you have digestive problems or gastrointestinal diseases, consult a competent doctor before losing weight the Scandinavian way. This will protect you from unwanted consequences.

Attention!

A few days before starting the diet, give up junk food and bad habits. Drink more water. This will make it easier to start a diet; the body will not have to readjust.

What you can and cannot eat

Products allowed on the Swedish diet:

• fruits and berries: apple, kiwi, grapefruit, orange, pear, raspberry, blueberry, blueberry;
• low-fat dairy products: milk, cottage cheese, yogurt, kefir;
• raw nuts and seeds: pumpkin seeds, almonds, walnuts (peanuts are not recommended);
• chicken, quail eggs;
• any fresh or dried herbs;
• vegetables: carrots, white and Chinese cabbage, broccoli, green beans, cucumber, Bulgarian
• pepper, tomato, beets;
• lean meat: veal, rabbit, turkey, chicken; fish;
• cereals: buckwheat, brown rice, millet, oatmeal;
• potato;
• vegetable oil;
• whole grain bread and crispbread;
• hard cheese.

In addition to water, you can drink herbal, green tea, and rosehip decoction. It is also allowed to drink a small amount of freshly squeezed vegetable and fruit juices without added sugar - no more than 1 glass per day.

Salt is allowed in moderation.

Cleansing the body from waste and toxins with juices

Put everything aside, it's time for spring cleaning... more precisely, cleansing the body...

Prohibited products:

• fatty meat: pork, lamb, duck;
• fatty cheese and high-fat dairy products;
• fast food;
• fried foods;
• coffee;
• spices;
• sweets;
• snacks: chips, crackers, fried and salted nuts;
• white flour products;
• sauces, mayonnaise, ketchup;
• sweet fruits: banana, grapes, mango, peach;
• canned food;
• sausages, smoked meats;
• salty fish.

It is also necessary to give up alcohol - alcoholic drinks are high in calories, slow down metabolism and whet the appetite.

Advantages of the method

The indisputable advantage of the Swedish food system is the absence of hunger, and therefore, suffering. The body does not experience stress from a lack of vitamins, microelements and energy. After the diet, he will not have the need to fill his bins due to stress, as is the case with many starvation diets, when after losing weight the kilograms return to their place, sometimes with interest.

There is no hunger, suffering, or shame for wanting to eat something “forbidden.” Plus, toxins are removed from the body.

In the 7 days that the Swedish diet is designed for, your metabolism, the functioning of the gastrointestinal tract, and the condition of your skin, hair and nails will improve. In 7 days on the Swedish diet you can lose up to 7 kg of weight. But most often this figure is still less. Weight loss occurs smoothly, which means there will be no sagging skin or stretch marks. The diet can be repeated after a few weeks.

Pros and cons of the diet

pros

1. A varied diet allows you to lose weight easily and last the whole week without breakdowns.
2. A balanced diet does not require additional vitamins and minerals.
3. There are no side effects such as headaches, weakness, irritability, or fatigue.
4. Goes well with sports.

Minuses

1. Nutritionists consider too rapid weight loss to be a disadvantage. During the Swedish diet, you need to take care of your skin and exercise, otherwise it may become flabby, sagging, and stretch marks may also occur.
2. Frequent meals are not provided here. The classic “breakfast-lunch-dinner” approach is recommended, and usually meals are divided into 4-6 meals.
3. Due to the large amount of protein, there is a risk of kidney problems.

Diet preparation

According to reviews from those who have lost weight, the beauty of the Swedish diet for 7 days is that you can easily replace a product that you do not like or cannot tolerate with one of similar nutritional value and calorie content.

Consider the general rules for preparing and eating food. Do not use polished cereals to prepare porridge. Only whole grains contain the full range of microelements and vitamins.

You can eat poultry meat, but you cannot eat the skin. Milk, dairy and fermented milk products must have 0% fat content.

Fruits are sour or semi-sweet. Vegetables are okay, but don’t go heavy on starchy ones. In cooking, you can use natural, mild spices without additives or flavor enhancers.

Advice!

Bran is good for weight loss, especially oat bran. Bran deceives the stomach, reducing the feeling of hunger, and helps cleanse the intestines. Be sure to drink a glass of water.

Fully or partially limited products

The Swedish diet excludes from the diet for 7 days:

• Fatty meat and fish broths.
• Fresh wheat bread and bakery products.
• Red high-fat meat and meat-based products (canned meat, semi-finished products, sausages, fast food products, smoked meats), animal fats (pork, lamb, beef fat, bacon, lard), various offal.
• Canned fish, waterfowl meat - duck, goose, butter, mayonnaise.
• High-fat fermented milk products and whole milk.
• Pasta, semolina, pancakes, pancakes, dumplings, white polished rice.
• Starchy vegetables (turnips, carrots, eggplants, beets, corn, pumpkin).
• Products containing simple carbohydrates (sugar, condensed milk, sweets, confectionery, jam, honey, jam, sweet fruits, dried fruits (dates, dried apricots, raisins, figs), waffles, ice cream, nuts, seeds.
• Salt, pickled/pickled vegetables, and canned foods are limited.
• Sweet strong black coffee/tea, sweet drinks with carbon dioxide, alcohol.

Table of prohibited products

Proteins, g	Fats, g	Carbohydrates, g	Calories, kcal
Vegetables and greens
vegetables legumes	9,1	1,6	27,0	168
potato	2,0	0,4	18,1	80
corn	3,5	2,8	15,6	101
carrot	1,3	0,1	6,9	32
canned cucumbers	2,8	0,0	1,3	16
radish	1,2	0,1	3,4	19
turnip	1,5	0,1	6,2	30
beet	1,5	0,1	8,8	40
canned tomatoes	1,1	0,1	3,5	20
horseradish	3,2	0,4	10,5	56
Fruits
melon	0,6	0,3	7,4	33
figs	0,7	0,2	13,7	49
mango	0,5	0,3	11,5	67
Berries
grape	0,6	0,2	16,8	65
Nuts and dried fruits
raisin	2,9	0,6	66,0	264
dates	2,5	0,5	69,2	274
Snacks
potato chips	5,5	30,0	53,0	520
Cereals and porridges
white rice	6,7	0,7	78,9	344
Flour and pasta
pasta	10,4	1,1	69,7	337
pancakes	6,1	12,3	26,0	233
vareniki	7,6	2,3	18,7	155
pancakes	6,3	7,3	51,4	294
dumplings	11,9	12,4	29,0	275
Bakery products
buns	7,2	6,2	51,0	317
wheat bread	8,1	1,0	48,8	242
Confectionery
jam	0,3	0,2	63,0	263
jam	0,3	0,1	56,0	238
candies	4,3	19,8	67,5	453
cookie	7,5	11,8	74,9	417
cake	3,8	22,6	47,0	397
jam	0,4	0,2	58,6	233
dough	7,9	1,4	50,6	234
halva	11,6	29,7	54,0	523
Cakes
cake	4,4	23,4	45,2	407
Chocolate
chocolate	5,4	35,3	56,5	544
Raw materials and seasonings
seasonings	7,0	1,9	26,0	149
mustard	5,7	6,4	22,0	162
ginger	1,8	0,8	15,8	80
mayonnaise	2,4	67,0	3,9	627
honey	0,8	0,0	81,5	329
sugar	0,0	0,0	99,7	398
vinegar	0,0	0,0	5,0	20
Dairy
milk 3.2%	2,9	3,2	4,7	59
condensed milk	7,2	8,5	56,0	320
Cheeses and cottage cheese
cheese	24,1	29,5	0,3	363
amber processed cheese	7,0	27,3	4,0	289
cottage cheese 18% (fat)	14,0	18,0	2,8	232
Meat products
fatty pork	11,4	49,3	0,0	489
pork fat	1,4	92,8	0,0	841
salo	2,4	89,0	0,0	797
bacon	23,0	45,0	0,0	500
Sausages
boiled sausage	13,7	22,8	0,0	260
smoked sausage	28,2	27,5	0,0	360
smoked sausage	9,9	63,2	0,3	608
sausages	10,1	31,6	1,9	332
sausages	12,3	25,3	0,0	277
Bird
smoked chicken	27,5	8,2	0,0	184
duck	16,5	61,2	0,0	346
goose	16,1	33,3	0,0	364
Eggs
eggs	12,7	10,9	0,7	157
Fish and seafood
salted fish	19,2	2,0	0,0	190
pink salmon	20,5	6,5	0,0	142
caviar	36,0	10,2	0,0	123
Red caviar	32,0	15,0	0,0	263
cod roe	24,0	0,2	0,0	115
canned fish	17,5	2,0	0,0	88
semi-finished fish products	12,5	6,7	14,7	209
Oils and fats
butter	0,5	82,5	0,8	748
creamy margarine	0,5	82,0	0,0	745
coconut oil	0,0	99,9	0,0	899
vegetable-fat spread	0,0	40,0	0,0	360
animal fat	0,0	99,7	0,0	897
cod liver oil	0,0	99,8	0,0	898
cooking fat	0,0	99,7	0,0	897
Alcoholic drinks
white dessert wine 16%	0,5	0,0	16,0	153
vodka	0,0	0,0	0,1	235
cognac	0,0	0,0	0,1	239
liquor	0,3	1,1	17,2	242
beer	0,3	0,0	4,6	42
Non-alcoholic drinks
cola	0,0	0,0	10,4	42
coffee	0,2	0,0	0,3	2
Pepsi	0,0	0,0	8,7	38
sprite	0,1	0,0	7,0	29
energy drink	0,0	0,0	11,3	45
* data is per 100 g of product

Menu

The Swedish diet has a ready-made menu designed for 7 days of the week. You can follow the traditional order, you can change the “days of the week” at your discretion. Or you can create your own menu from products recommended by Scandinavian nutritionists.

To create your own diet, you need to pay attention to several rules.

1. We eat three times a day. If hunger overcomes you, you can have a snack - an unsweetened apple or citrus fruit.
2. Porridge should be eaten for breakfast. It is in the morning that the body needs recharging in the form of carbohydrates. Scandinavian nutritionists offer buckwheat porridge. The energy charge is enough for the whole day.
3. We eat fish, cheese and vegetables in the middle of the day to stay active.
4. In the evening - fresh or stewed vegetables, eggs or fish rich in Omega-3, unsweetened fruits. You can even eat a couple of potatoes for dinner.
5. Drink plenty of fluids - 1.5-2 liters of water, green tea, natural juices, rose hips, herbal tea. But the priority is clean water without gas.

Self-selection of a set of products for a diet is more suitable for experienced cooks. Here they will be able to show imagination and creativity so that the diet becomes a pleasure and a source of pride.

But in order to lose weight the Scandinavian way, you don’t have to invent anything - experts have thought out the Swedish diet menu for a week, which does not require either culinary skills or large financial expenses. All that remains is to trust their professionalism and consume the recommended products by day of the week.

The first day.

In the morning, buckwheat porridge cooked in water. A glass of milk. In the afternoon, cheese and salad of tomatoes, green sweet peppers and onions. In the evening, beets with sour cream, boiled potatoes (no more than three pieces). A small slice of bread is allowed.

Second day.

In the morning, porridge and milk, as on the first day. In the afternoon, boiled fish (250 grams). Vegetable salad or sliced ​​vegetables, potatoes (two pieces), milk. Evening meal is a couple of hard-boiled eggs, cabbage salad with onions and lemon juice.

The third day.

Milk, whole grain bread (one slice), low-fat cheese for breakfast. For lunch, boiled fish; if desired, it can be replaced with chicken without skin. Vegetable salad or stewed vegetables. Replace milk with apple juice. In the evening we treat ourselves to mashed potatoes and cheese with a slice of bread. For dessert milk.

Day four.

Two toasts and apple juice for breakfast. In the afternoon we have lunch with buckwheat porridge and boiled beef. For dinner, 150 grams of rice porridge, tomato and onion salad. Warm milk.

Day five.

In the morning, one orange or grapefruit, replace milk with low-fat yogurt. For lunch, one hundred grams of mashed potatoes and a steam cutlet of poultry or lean meat. Tea without sugar. In the evening fruit, apple juice.

Day six.

A glass of milk, buckwheat porridge for breakfast. For lunch, eat one hundred and fifty grams of potatoes and lean meat. For “sweet” apple and citrus. In the evening, salad of cabbage, cucumber, onion and bell pepper and boiled rice.

Day seven.

Rice porridge with a glass of milk for breakfast. For lunch, boiled fish and potatoes. Dessert in the form of orange juice and apple. A grilled chop, a slice of bread and a salad will complete the diet. You can drink green tea.

Important!

Exit the diet carefully - do not immediately jump on previously prohibited foods. The body needs to stabilize; don’t put it under new stress and the weight will stick.

Swedish diet without carbohydrates

The Swedish diet is effective for rapid weight loss. Its effect is based on the rejection of fast carbohydrates, which, when entering the body, are converted into glucose and converted into glycogen. If glycogen is not used up before the next meal, it is stored in the body as fat.

We recommend that you familiarize yourself with the low-carbohydrate diet.

Video

When carbohydrates stop entering the body, glycogen stores begin to deplete, and then the body takes energy from fat reserves. This explains the effect of rapid weight loss during the Stockholm diet. Losing weight quickly also has side effects - constant fatigue and drowsiness. In addition, it is difficult for the body to digest large amounts of protein, so it is advisable to eat a lot of greens while losing weight.

The main rules are:

• duration no more than three weeks;
• prescribing a course of multivitamins;
• eat in small portions, 5 times a day;
• the basis of the diet is proteins and fats;
• refusal of fast food and products containing sugar and flour;
• refusal of cereals and sweet fruits;
• ban on alcohol and any sugary drinks.

A small amount of carbohydrates is still present in the menu. You should supplement your intake with healthy vegetables (broccoli, carrots, cabbage, zucchini). The daily carbohydrate intake is no more than 100 g or 400 kcal.

Reviews

Yana 38 years old:

“The diet lasted a week, my weight dropped by 2.5 kg. I didn’t take before and after photos, but I can say that I was pleased with the result and I can only leave positive reviews about the Swedish diet. It was difficult to give up buns for tea, but you can eat meat, fish, eggs, cereal, cheese, fruits and vegetables. I felt light in my body, there was no dizziness or nausea. The diet paid off."

Svetlana 25 years old:

“I was a little overweight, 3 kilograms. I chose the Swedish system for its balanced diet; it took almost no getting used to. It’s easy to do the exercises - I went to the pool. The feeling was good, there were no failures. Three kilograms were gone in a week and did not return - one year passed.”

Authorized Products

Here is a list of foods that are allowed to be consumed during the week:

• Low-fat cottage cheese.
• Any fermented milk products, with the exception of sweets.
• Lean meat and fish.
• Eggs.
• All fruits except mangoes, bananas, persimmons, grapes, avocados and pineapple.
• All vegetables except potatoes and beets.
• Compotes, jelly, tea.
• Porridge.
• Shrimps.
• Oil (a little is allowed).

conclusions

The Swedish diet is an opportunity to get rid of 2-7 kilograms of excess weight. It all depends on the accuracy of following the rules and the initial weight.

The diet is simple and does not threaten serious consequences, because there is no heavy load or stress. Products for it can be found in any store or market.

The safety and effectiveness of the Swedish diet is evidenced by excellent weight loss results and reviews from doctors. The result will be much better if you take a contrast shower, exercise, or go to the bathhouse or sauna.

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