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Swedish Diet Plan: Can It Improve Your Health Markers?

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November 6, 2024

Kristen Fleming holds a Master of Science in Nutrition. Over her 8 years of experience in dietetics, she has made significant contributions in clinical, community, and editorial settings. With 2 years as a clinical dietitian in an inpatient setting, 2 years in community health education, and 4 years of editorial experience focusing on nutrition and health-related content, Kristen's expertise is multifaceted.

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?

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. It 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.

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.

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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

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

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

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

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. Highly restrictive and very low-calorie diets like this one come with the risk of creating nutritional deficiencies and other serious health problems if not carefully monitored with the help of a licensed medical professional. In contrast, 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.

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!