Swedish diet: Rules, necessary and prohibited products, advantages and disadvantages, contraindications, menu, recipes

One of the useful diets is Swedish. It is about her that will be discussed in the article.

The Swedes are a rather sports people, most of the inhabitants lead a healthy lifestyle, eat properly, actively playing sports. Swedish diets are recognized as one of the best in the world. We will get acquainted with the approximate diet for the week, the “backbone” of which consists of available products: fish, fruits and vegetables, cereals, as well as a small amount of low -fat meat.

Swedish diet: Rules, necessary and prohibited products

For the perfect weight loss per week according to the Swedish diet, you need:

1. Exclusion of alcoholic beverages.
2. Compliance with the drinking mode: consume on average two liters of liquid (in the form of water, compotes, berry decoctions, green tea, broths).
3. Coffee should not be consumed, as it removes fluid and calcium from the body.
4. Prohibit yourself consumption of baking (especially on yeast) and sweets.
5. Introduction of physical activity.
6. Limited use when cooking salt and spices.
7. Food consumption in 3-4 doses. Breakfast - a maximum after an hour, as woke up. Dinner - no later than 3 hours before going to bed.

You can eat the following products:

• Fish - No more than 600 g of low -fat fish: boiled, stewed or steamed (cod, sibas, pike perch, polishing, kefali, etc.). An excellent solution would be to cook fish cutlets or bake the fish in the oven. Less salt and spices, greens and lemon juice are acceptable.
• From fish, the body receives a daily dose of protein, healthy unsaturated fatty acids. Since low -fat fish can easily digest, the beginning of the diet will show good results in the form of dropped pairs of kilograms.
• Vegetable crops.The consumption of any vegetables (potatoes - no exception) in fresh form, as well as stewed or cooked in a double boiler, is not prohibited. You can drink freshly squeezed juices from vegetables: carrots, beets, celery.

Remember: freshly squeezed beet juice can not be consumed immediately-first, hold it in the refrigerator for an hour and a half to two hours.

• Cereal.The body needs fiber and protein of plant origin. Include into the bran menu, sprouted flax/wheat seeds. It is better to consume buckwheat (maximum 350 g per day).
• Milk products.Amino acids come from milk and its derivatives that contribute to the sparing cleansing of the intestine.
• Fruits and berries.It is not recommended to lean on grapes due to its increased calorie content, in addition, it is hardly digested by the stomach, provoking bloating.
• Eggs.They are able to digest by the body by almost 100%. One egg contains 15% of the protein necessary for internal organs per day, as well as biotin, folic acid, selenium, magnesium and vitamins A, E, V.

Prohibition during the Swedish diet:

• Baking (especially from miter), bread on yeast
• Alcoholic drinks
• Sweet, chocolate
• Sparkling water

Limit consumption (but not prohibited):

• Grain bread
• Salt
• Honey
• Low -fat meat (chicken, turkey, rabbit, beef)

Advantages and disadvantages of the Swedish diet

Advantages:

1. Due to the variety of diets, weight loss is easy, allowing you to feel comfortable for 7 days.
2. The selected balance when eating foods allows the body to harmoniously function without the need for additional intake of vitamin-mineral complexes.
3. Adhering to the diet, you will feel great, no headaches, fatigue, nervousness.
4. The diet can be perfectly combined with physical activity.

Flaws:

1. Pretty rapid weight loss. That is why, adhering to the Swedish diet, it is necessary to take care of your skin and not forget about sports. Otherwise, the skin will sag, having lost elasticity, the appearance of stretch marks is not excluded.
2. This diet does not provide multiple food consumption in small portions. Three -time nutrition is recommended, consisting of breakfast, lunch and dinner; As a rule, a diet involves eating in 4-6 doses.
3. Excessive protein consumption can cause kidney problems.

Who is contraindicated in the Swedish diet?

1. Allergies-a specialist consultation is needed due to the likely manifestations of allergies to some products.
2. People who do not tolerate lactose.
3. Patients suffering from diseases of the gastrointestinal tract, including with high acidity.
4. Pregnant, nursing, adolescents.

Swedish diet: menu for a week

Monday:

• Breakfast: buckwheat porridge with milk - 250 ml.
• Dinner: hek in tomato sauce - 200 g; Salad made of sweet pepper and tomatoes - 100 g; Cup of tea.
• Dinner: beet salad - 150 g; Two small fish cutlets.

Tuesday:

• Breakfast: buckwheat porridge in milk - 200 ml.
• Dinner: a salad of Beijing cabbage with cucumber and shrimp - 200 g; baked salmon steak; A glass of freshly squeezed carrot juice.
• Dinner: an omelet of two eggs; One Bulgarian pepper.

Wednesday:

• Breakfast: sandwich (whole grain bread + drain. Oil + cheese); A glass of freshly squeezed juice from oranges or apples.
• Dinner: Grill chicken - 200 g; Assorted vegetables - 150 g; Cup of tea.
• Dinner: potatoes baked with lean oil - 2 pcs.; Caesar salad - 150 g.

Thursday:

• Breakfast: toasts with honey; Milk - 1 cup.
• Dinner: Greek salad - 200 g; Fish cutlet - 1 pc.; Fresh from vegetables.
• Dinner: cottage cheese baked with dried apricots and raisins - 200 g; A glass of milk with honey.

Friday:

• Breakfast: milk oatmeal; Orange - 1 pc.
• Dinner: potato puree - 200 g; fish meatballs - 2 pcs.; Vegetable salad for the season (or vegetable fresh).
• Dinner: yogurt without additives; Fruit and berries salad.

Saturday:

• Breakfast: buckwheat in milk - 250 ml.
• Dinner: salad with salmon - 250 g; Fresh from oranges.
• Dinner: fish souffle (zander) - 200 g.; vegetable salad - 100 g.

Sunday:

• Breakfast: cottage cheese baked with berries - 250 g; Smoothies from fruits.
• Dinner: stewed vegetables - 200 g; Juice - 1 cup.
• Dinner: cod fillet baked with herbs - 200 g; tomatoes - 1 pc.; green tea.

Recipes for a delicious Swedish diet

Between meals, you can eat berries, grapefruit, eat a handful of nuts. Drink more.

Cod baked with greens

Products:

• cod fillet - 0.400 kg
• onion - 1 pc. (larger)
• assorted greens
• lemon juice - 1 tbsp.
• white pepper of the mountains. - taste

Preparation:

• My fillet, dry and cut into four parts. Cut the onion in large rings.
• From foil for baking we make 4 large squares. In the center of each of them we lay out a beam, then a piece of fish fillet, greens, spray the lemon juice. Do not add salt.
• We turn the foil into an envelope. We bake the fish at 180 degrees until soft.

Suffle from pike perch

Products:

• zander (fillet) - 800 g - 1 kg
• eggs - 2 pcs.
• flour - 1 tbsp.
• salt is a pinch

Preparation:

• We heat the oven to 180 degrees. Wash and dry the fish, chop it with a blender to the puree consistency.
• Separate the yolks from proteins, add the yolks to the fish. We add a pinch of salt to the proteins, beat in foam, carefully interfere in the minced meat from top to bottom.
• We lay out in silicone molds.
• We bake in the oven about 20-30 minutes.

Chicken breasts with cheese and pepper

Products:

• chicken fillet - 2 pcs.
• cheese-50-70 g
• sweet pepper - 0.5 pcs.

Preparation:

• My meat, dry. Cut along, beat off. Grind the cheese on a grater, put in the middle of the fillet. From above - a pepper chopped by strips.
• We turn tightly into a roll, wrap it in foil. We bake in a preheated oven to 180-200 degrees for about half an hour.
• Instead of pepper, you can use, for example, zucchini or any other vegetables.

Kurin-cube-kubab steam

Products:

• chicken fillet - 1 pc.
• milk - half a cup
• gorky pepper - 1 pc. (small)
• parsley
• lemon - 0.5 pcs.
• lenten oil - 1 tbsp.

Preparation:

• Grind the fillet along with parsley through a meat grinder. My sharp pepper, clean from the seeds, cut into cubes. Mix the minced meat with pepper, add milk, lemon juice, zest (a little bit), salt.
• We knead, leave in the refrigerator for 15 minutes. On a long bamboo stick, we form a kebab (2-3 tbspanes for 1 “sausage”).
• We cook in a double boiler or oven.

Baked broccoli with colored cabbage

Products:

• color cabbage - 6 social.
• broccoli - 6 social.
• onion - 1 pc.
• carrot - 1 pc.
• eggs - 3 pcs.
• milk - 1 stack.
• the cheese is chopped
• spices - to taste
• olive oil - 1 tbsp.

Preparation:

• We cook both types of cabbage until half consumption (3-4 minutes) in water with a pinch of salt. We throw off to a colander so that the glass is water. We shallow on the onion, three carrots on a grater.
• We pass vegetables in oil. Baking shape, lubricate with oil, lay out the fried vegetables, cabbage on top.
• Beat the eggs with milk, salt and spices. Pour vegetables with a mixture of eggs, sprinkle with cheese.
• We bake in the oven at a temperature of 180 degrees for 30-40 minutes.

Light custard

Products:

• low -calorie milk - 500 ml
• vanilla - 1 patch.
• yellow - 3 pcs.
• corn starch - 2 tbsp.
• sugar substitute to taste.

Preparation:

• Mix starch with yolks. Pour milk into a saucepan, add a sugar substitute and vanilla. We bring to a boil.
• Pour 2-3 tbsp to the eggs. l. Mut milk, mix, pour everything into a pot of milk and warm up again over low heat. We interfere without a break until the mass thickens.
• Remove from heat and cool. We lay out in vases, decorate the mint leaves.

Swedish diet It is good that the diet in it is quite diverse, the products are selected from those that are easily absorbed by the body. A diet from Swedish experts is recommended for those who want to lose seven kilograms, without losing muscle mass. Fiber contained in most selected products contributes to the normal functioning of the gastrointestinal tract.

It is worth remembering that by starting Swedish diet, do not at the end of it return to the consumption of harmful products or throw active sports. From now on, a healthy lifestyle should be with you constantly. Only then can you not only achieve perfect results in weight loss, but also fix them forever.

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