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Nutrition » Diets » Swedish Diet Plan: Can It Improve Your Health Markers?

Swedish Diet Plan: Can It Improve Your Health Markers?

swedish diet meal plan

Swedish Diet Plan: Are There Any Health Benefits?

An obsession with everything Scandinavian is an emerging worldwide trend. Cozy white-wall Danish interior design has become a pinnacle of minimalist luxury, and Nordic clothing style is gaining more and more attention among fashion bloggers and studios around the globe. Unsurprisingly, an interest in modern Scandinavian culture extends to the cuisine, particularly among those trying to shed excess pounds. A dietary plan named the Swedish diet is getting prominence in this context. Yet what is so Swedish in this diet, and can the rules it proposes precipitate weight loss and yield health benefits?

swedish diet

What is the Swedish Diet?

In fact, this is quite a complex question. The dietary plans circulating under the names «Swedish» and «Nordic» are remarkably different. The Nordic diet is a sustainable program resembling the Mediterranean diet. In includes all the necessary food groups and focuses on traditional and local fruits, vegetables, and seafood. When it comes to limitations, the Nordic diet limits red meat and bans unhealthy fats, added sugars, sweetened beverages, processed meats, and fast foods. This is a lifestyle diet, which effectively supports steady and sustainable weight loss, as well as overall health improvement (5, 2, 1). It focuses on good proteins and increases the number of fiber in your daily menu as well, all essential contributors to weight loss (3. 4). 

The Swedish Diet is an entirely different story. It promises you 7 to 20 pounds weight loss in just two weeks, and has significantly more limitations. Moreover, it is claimed to skyrocket your metabolism, so you won’t gain your weight back in two years. In contrast to the Nordic diet, this is a short-term plan designed specifically for weight loss, and it is highly recommended to call it quits once the second week is over.You are allowed to repeat this diet after 3 months. 

The rules of the Swedish Diet

  • Do not drink tea, coffee and soft drinks (with sugar).
  • Drink 2 liters of water per day.
  • Do not continue the diet for more than 13 days, do not stop dieting before the 6th day passes
  • Do not repeat the diet in less than three months,
  • Lunch and dinner can be changed in the same day.

diet

Which foods are allowed on the Swedish Diet?

  • Meat, chicken, turkey, fish and shellfish
  • Organic eggs
  • Vegetables growing on the soil: cabbage, cauliflower, mushroom, cucumber, onion, pepper, tomato, broccoli, brussels sprouts, asparagus, pumpkin, eggplant, olives, spinach, lettuce, avocado etc.
  • Natural dairy products: yogurt, butter, sour cream, cream cheese, whole-fat cheeses and so on
  • Dried nuts: walnuts, almonds, sunflower seeds, pumpkin seeds, nuts, cashews (within limits) etc.
  • Drinks: water (at least 2 liters), coffee and tea (without sweeteners – no sugar !)
  • Vegetable oils
  • Some grains like oats and rye.

Which foods are not allowed on the Swedish Diet?

  • Sodas, sugary juices and beer
  • Skimmed and normal milk as it may contain high amounts of milk sugar
  • Refined oils and margarine
  • Desserts: cakes, candies, cakes, chocolates, ice creams, granola bars, artificial sweeteners and high-sugar dairy products
  • Muesli, bread, pasta, rice, potatoes, french fries, chips, porridge, legumes and lentils, as the content of carbohydrates is high.

coffee

Swedish Diet Meal Plan

You might follow this meal plan if you wish to stick to the Swedish Diet. 

Day 1:

  • Breakfast: a cup of coffee without sugar
  • Lunch: A tomato, half a portion of boiled spinach and 2 eggs
  • Dinner: 200 grams of steak and olive oil and lemon salad in the evening

Day 2:

  • Breakfast: A cup of coffee without sugar
  • Lunch: 100 grams of yogurt and 1 slice of salami
  • Dinner: Up to 200 grams steak salad and one fruit

Day 3:

  • Breakfast: A cup of coffee without sugar
  • Lunch: 1 tomato, half a portion of boiled spinach and a fruit
  • Dinner: A slice of salami, salad, 2 boiled eggs

Day 4:

  • Breakfast: A cup of coffee without sugar and a slice of toast
  • Lunch: One boiled egg, 1 carrot, 30 grams lean cheese
  • Dinner: A bowl of yogurt, half a glass of orange juice

Day 5:

  • Breakfast: Carrot juice in the morning with lemon
  • Lunch: 200 grams of steamed lemon fish
  • Dinner: Up to 200 grams steak, broccoli salad

swedish fat diet plan

Day 6:

  • Breakfast: A cup of coffee without sugar
  • Lunch: 2 boiled eggs 1 carrot
  • Dinner: 200 grams of unleatherless cooked chicken and salad

Day 7:

  • Breakfast: A cup of sugar-free tea
  • Lunch:200 grams of grilled meat and 1 piece of fruit
  • Dinner: Drinking is not permitted in the evening

Day 8:

  • Breakfast: A cup of coffee without sugar
  • Lunch: One tomato, half a small portion of boiled spinach and 2 boiled eggs
  • Dinner:  Maximum 200 grams steak, olive oil, lemon, salad

yogurt

Day 9:

  • Breakfast: A cup of coffee without sugar
  • Lunch: 100 grams of yogurt and a slice of salami
  • Dinner: Up to 200 grams steak, salad and 1 piece of fruit

Day 10:

  • Breakfast: A cup of coffee without sugar and a slice of toast
  • Lunch: A piece of fruit and tomato and a portion of boiled spinach
  • Dinner: A slice of salami, salad, 2 boiled eggs

Day 11:

  • Breakfast: A cup of coffee without sugar and a slice of toast
  • Lunch: One boiled egg, 1 piece of carrot, 30 grams of lean cheese
  • Dinner: Half a glass of orange juice, a bowl of yogurt

carrot

Day 12:

  • Breakfast: Carrot juice 
  • Lunch: 200 grams of steamed lemon fish
  • Dinner: Up to 200 grams steak, broccoli salad

Day 13:

  • Breakfast: A cup of coffee without sugar 2 boiled eggs
  • Lunch: 2 solid eggs, 1 grated carrot
  • Dinner: 200 grams of unleatherless cooked chicken and salad

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Conclusion

As you can see, the Swedish diet is more restrictive than the Nordic one, yet you might blast away your pounds much faster is that is what you’re shooting for. Still, it is an absolute must to consult your doctor before embarking on the Swedish diet. For instance, it is not recommended for people over 35 years old and those who suffer from serious diseases. The Nordic Diet, while doesn’t promise instantaneous weight loss, is a scientifically-proven way to slim down without taking a toll on your health. It is highly recommended for everyone who wishes turn their eating habits around and and build a new healthy lifestyle from the ground up. Remember to combine your diet with the workouts aimed at weight loss to achieve even more impressive results.

Apart from following a proper diet, physical exercise is also essential for your body and health. Take up a challenge and try this 20-min Full Body Workout At Home to get a snatched body.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Effects of a healthy Nordic diet on cardiovascular risk factors in hypercholesterolaemic subjects: a randomized controlled trial (NORDIET) (2011, ncbi.nlm.nih.gov)
  2. Health effect of the New Nordic Diet in adults with increased waist circumference: a 6-mo randomized controlled trial (2014, ncbi.nlm.nih.gov)
  3. Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range (2017, ncbi.nlm.nih.gov)
  4. The impact of soluble dietary fibre on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes. (2014, ncbi.nlm.nih.gov)
  5. What is a healthy Nordic diet? Foods and nutrients in the NORDIET study (2012, ncbi.nlm.nih.gov)
Laura VanTreese

Laura VanTreese

Hi! My name is Laura VanTreese. I am a professional nutritionist as well as personal trainer who has over 8 years of experience in the health and wellness world. I have worked in a variety of different settings as well as with a vast array of clientele. I worked primarily as a nutritionist in a public health setting working mainly with pregnant and postpartum women helping them to maintain a healthy lifestyle while juggling the new demands of motherhood. I've also worked for several years as a personal trainer and have helped numerous clients create a sustainable healthy lifestyle through manageable healthy eating habits and regular exercise routines. My main goal in life is to help others achieve their health and wellness goals and I'm so happy to have this platform to be able to do just that! :)

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