When it comes to weight loss, people usually want some kind of miracle diet that changes the body in a short time. However, opting for food reeducation is the best option.
Created in 2004, the Nordic diet promises to be a healthy diet. The food plan was recommended by the World Health Organization (WHO) for those who seek quality of life and need to lose a few pounds.
The diet is based on the traditional food of the Nordic countries, but it has nothing to do with the large pieces of meat made at the fire by characters in Viking movies and series.
The plan advocates a high intake of fish such as salmon and herring, vegetable oils, whole grains and berries. In addition, a low intake of sugars, fats is recommended. dairy products and proteins from red meat and chicken.
It is very similar to the Mediterranean diet, but the biggest difference is the fat source: while the Mediterranean diet emphasizes olive oil, the Nordic diet prioritizes canola oil.
According to nutritionist Cynara Oliveira, nutrition supervisor at Hospital Santa Lúcia, the Nordic diet is basically composed of foods that help prevent cardiovascular diseases.
“Fish are foods rich in proteins and omega 3, which help in heart health. Vegetable oils, in turn, help control blood pressure and increase good cholesterol. The fibers of whole grains also contribute to the elimination of bad fat from the body”, explains the nutritionist.
Red fruits, in addition to being tasty, have several health benefits. They are rich in vitamins B and C, which contribute to the proper functioning of cells and antioxidant action. They also contain magnesium, calcium, anthocyanins and phenolic compounds, which help fight aging.
A study promoted by the University of Copenhagen, Denmark, proved that the Nordic menu reduces the levels of sugar and harmful cholesterol in the blood. The menu also favors blood pressure control.
The 200 research participants were divided into two groups: one followed the Nordic diet and the other followed the universal menu. Those who adopted the Viking diet became clinically healthier, regardless of weight.
See in the gallery the best diets for healthy eating:
Foods containing magnesium and potassium
Dash Diet – The acronym means, in Portuguese, Methods to Combat Hypertension and focuses not only on reducing the amount of sodium ingested, but on foods rich in protein, fiber, potassium, magnesium and calcium. The diet is 20 years old and is recognized by several scientific publications for its effectiveness in reducing blood pressure and controlling weight.iStock
Mediterranean Diet – Based on fresh foods, chosen according to the season, and natural, it is interesting for allowing moderate consumption of wine, milk and cheese. The menu is traditional in Italy, Greece and Spain, uses a lot of fish and olive oil, and, since 2010, it is considered an intangible heritage of humanity. In addition to helping you lose weight, it reduces the risk of cardiovascular disease.
Flexitarian Diet – It suggests a reduction of up to 70% in meat consumption, replacing animal protein with vegetables, fruits, seeds, nuts and cereals. With the regimen, the body would be better nourished and function better. It is recommended to start by switching from red meat to chicken or fish and looking for a nutritionist to monitor the need for vitamin B12 supplementation, found in foods of animal origin.Dose of Juice/Unsplash
Buddha bowl plate with chicken fillet, brown rice, pepper, tomato, broccoli, onion, chickpeas, fresh lettuce salad, cashew nuts and walnuts. Healthy balanced diet. Top view. White background
MIND Diet – Inspired by the Mediterranean and Dash diets, MIND is made specifically to optimize brain health by cutting out any foods that might affect the brain and focusing on nuts, leafy vegetables and some fruits. A study by the US National Institute on Aging found that patients who followed the diet lowered their risk of Alzheimer’s by 35% to 53%, according to the discipline to follow recommendations.iStock
Ingredients for a healthy breakfast
TLC diet – Created by the National Institute of Health of the United States, it intends to cut cholesterol to improve the diet of patients. Vegetables, fruits, whole-grain breads, cereals, whole-grain pasta and lean meats are allowed. There are variations according to each goal, such as improving cholesterol and losing weight.
nordic diet – As the name suggests, the diet is based on the cuisine of Nordic countries and focuses heavily on fish (salmon, herring and mackerel), vegetables, whole grains, dairy products, nuts and vegetables, as well as canola oil in place of olive oil. . According to the WHO, the regimen reduces the risk of cancer, diabetes and cardiovascular disease.David B Townsend/Unsplash
volumetric diet – Created by nutritionist Barbara Rolls, the idea is to reduce the amount of calories in meals, while maintaining the volume of food ingested. Whole foods, fruits and vegetables that provide satiety are used and foods are divided by energy density
Weight Watchers – The program has existed for over 50 years and establishes a number of points for each type of food and a maximum daily goal for each person, who can create their own menu within the guidelines. In addition, there is an incentive for physical activities and meetings between participants to exchange experiencesHello Mishchenko/Unsplash
Mayo Clinic Diet – Published in 2017 by doctors at the Mayo Clinic, one of the most recognized hospitals in the United States, the program is divided into two parts: lose and live. In the first stage, 15 habits are reviewed to ensure that the patient does not give up and fruits and vegetables are released. Then you learn how many calories to eat and where to find them. No food group is eliminated and everything works in balance.Rui Silvestre/Unsplash
Asian Diet – The continent is huge, but there are common traits in the cuisine of the entire region. A Boston NGO defined a food pyramid based on Eastern customs: vegetables, fruits, nuts, seeds, legumes and whole grains, as well as soy, fish and seafood are widely used, while dairy, eggs and other oils can be consumed in lower frequency. The diet also calls for at least six glasses of water or tea a day, and sake, wine and beer can be enjoyed in moderation. Sharon Chen/Unsplash
How to adapt to Brazil?
Although some Nordic foods are not easily and affordable here, it is possible to eat like a viking. To do this, just make a few substitutions on the menu.
“We have a huge variety of red fruits in the country. Açaí, watermelon, strawberry, grape and jabuticaba are some options. In addition, herring and salmon can be exchanged for tilapia, hake, tuna or sardines, which are found at a cheaper price”, suggests Cynara.
Chia is an excellent source of fiber and is also rich in omega 3. As the Nordic diet is based on greens and vegetables, it is recommended to see which varieties are in season to get cheaper prices. “Instead of carbohydrates, the tip is to invest in what we call complex carbohydrates: brown rice and cassava are good and easy to find options”, explains the specialist.