The latest diet appeared in the media, Northern or northern diet is reading.
Lovers of this diet claim that you can improve your health by eating “northern” foods.
These traditional dishes are usually consumed by Scandinavian residents. Several studies have shown this Scandinavian diet It can help you lose weight and improve your health symptoms, even in the short term.
This diet is based on the fact that the rate of obesity in Scandinavia is much lower than in the United States.
- This article is all you need About the Scandinavian diet Learn a summary of different research and tips, what to eat, what to avoid, and health benefits.
What is the scandinavian (danish) diet?
As the name implies, Scandinavian diet It is a diet that focuses on traditional foods from Scandinavia (Norway, Denmark, Sweden, Finland and Iceland).
The Northern Diet was followed in 2004 by a team of nutrition experts, scientists and chefs to study rates of increased obesity and unsustainable agricultural activities in Scandinavia. On average, compared to Western diets, this diet contains less sugar, less fat, twice as much fiber, and twice as much fish and seafood.
Food prohibited and prohibited in the Danish diet
Scandinavian diet It stresses local and sustainable food sources, with a strong focus on healthy foods, in line with the “current” of healthy eating.
- Eat more fruits, berries, vegetables, legumes, potatoes, whole grains, nuts, seeds, cheddar bread, fish, seafood, low-fat dairy products, vegetables, spices, pickles and canola oil.
- Eat chicken, eggs, cheese, and yogurt in moderation.
- Eat red meat and animal fat irregularly.
- Avoid sugary drinks, added sugars, processed meats, supplements, refined foods, and fast foods.
Scandinavian diet Actually very similar to Mediterranean diet is being. The biggest difference is that it focuses more on canola oil than olive oil.
As many critics rightly point out, many foods Scandinavian diet In fact, it is not consumed at all daily in the Nordic countries, which is why people in these regions need this diet for a healthy diet. These foods include low-fat dairy products and canola oil, which are among modern foods.
Scandinavian diet and slimming
Several studies Effects of weight loss on the scandinavian diet Checked. A study of 147 obese men and women who followed the Scandinavian diet showed a weight loss of about 5 kg, while those who followed a regular Danish diet lost only 1.5 kg. .
This is a relatively important statistic, especially since people are not aware of caloric restriction. However, after this one-year study, participants in the Scandinavian diet lost more weight than before. In fact, these results are very common for long-term studies on weight loss.
People lose weight at first, but then gradually return to their previous weight over a period of one to two years. Another study confirms the effect of weight loss on the Scandinavian diet. In this 6-week study, the Scandinavian diet group lost 4% of body weight, which significantly exceeds those in the standard diet.
Eating healthy foods is more important than losing weight. This diet can also lead to major improvements in metabolic health and a reduced risk of a variety of chronic diseases.
Several studies have examined the effects of the Scandinavian diet on a variety of health indicators.
In a 6-month study of obese people, with a Scandinavian diet compared to a controlled diet, systolic and diastolic blood pressure from the first group decreased by 1.5 and 3.3 mm, respectively. Another study, lasting 12 weeks, showed a significant decrease in diastolic blood pressure in participants with metabolic syndrome.
Cholesterol and triglycerides
Even if the Scandinavian diet contains many healthy foods for the heart, its effects on cholesterol and triglycerides are inconsistent. Some, but not all, studies have found the effects of triglyceride lowering, but their effects on bad cholesterol and bad cholesterol seem so small that they are not statistically significant.
However, one study found a slight decrease in LDL and HDL levels and Apo B / Apo A1 ratio, in addition to HDL cholesterol deficiency, all of which are risk factors for heart disease.
Blood sugar control
The Scandinavian diet does not seem to be very effective in lowering blood sugar levels, but one study showed a slight decrease in fasting blood sugar.
Chronic inflammation is a major cause of many serious diseases. Studies on the scandinavian diet and its association with reduced inflammation yielded mixed results. The study indicates a decrease in the CRP inflammatory index,
While other studies have not reported significant effect. Other studies have shown that this diet reduces the genes involved in adipose tissue inflammation.
Environmental aspects of the scandinavian diet
The scandinavian diet may be a good choice from an environmental point of view. This diet focuses on locally grown foods. Some fans of this diet also recommend eating organic foods.
Evidence for the Scandinavian diet is insignificant.
This diet causes short-term weight loss and a slight drop in blood pressure and inflammatory signs, but the results appear weak and contradictory.
Ultimately, any diet that focuses on real foods rather than standard Western foods is more likely to lead to weight loss and better health.
This indicates that the results, percentages, and studies on different diets are different.
However, there is nothing miraculous in “northern” or “eating like Vikings” food.
This diet is effective because it replaces processed foods with whole and unprocessed foods. It is true.