A new weight loss program comes from Denmark: it is called the Nordic Diet (The Nordic Diet) and is the alternative to the Mediterranean diet created by a team of Danish nutritionists. Proposed to doctors by Claus Meyer , co-founder of the famous Noma restaurant, one of the best in the world, the Nordic diet favors fish over meat, red fruits and some types of whole grains to lose a kilo a week.

Studies on the Nordic diet are very promising: a group of obese people have lost 5 kilos without doing a weight loss and low-calorie diet, but only by choosing the foods recommended by the Nordic diet.

In fact, the Nordic diet can be followed in two ways.

The first is simply to preferably use the recommended foods, but without worrying about calories and portions and rather eating freely. In this case, weight is lost slowly, i.e. 5-6 kilos in half a year. For those who want to lose weight with the Nordic diet, the advice instead is to follow a low-calorie plan that is based on its principles.

We see both cases in this article.

NORDIC DIET: THE FOODS TO EAT

• Fruit: prefer citrus fruits, red fruits, kiwis over others.
• Vegetables: All types of vegetables are encouraged in two large servings per day.
• Fish : should be consumed 4 times a week, especially fatty fish and crustaceans or molluscs.
• Tubers: potatoes, sweet potatoes and roots should be preferred to pasta and rice, even eating them twice a week to replace the first course. For example: potato salad.
• Bread: bread is only wholemeal, with seeds or rye.
• Cereals: oats are preferred, especially for breakfast. Otherwise rice and wholemeal pasta.
• Spices: Spices such as cinnamon, cardamom, ginger are encouraged.
• Apple cider vinegar: it should be added to lunch and dinner dishes.
• Eggs: once a week maximum.
• Meat : maximum once a week for the white and once a week for the red. Or two a week only the white one.
• But no to: very fatty meats, dairy products (ok a piece of cheese), non-wholemeal pasta, white bread, white rice, white sugar, sweetened juices, sweetened drinks, packaged desserts.
• In moderation: olive oil. Ok instead a little raw flaxseed oil.

Here is a sample menu (without specific quantities).

Breakfast with a slice of toasted rye bread and full-fat Greek yogurt with a teaspoon of honey and cinnamon plus a tablespoon of blueberries or raspberries or a small kiwi.

Or oat porridge obtained by cooking 40 grams of oat flakes in 250 ml of skimmed milk until a cream is obtained, to be personalized with cinnamon, cardamom, a tablespoon of red fruits and a teaspoon of honey.

Snack with red fruits or a glass of pomegranate juice.

Lunch with potato salad or baked pumpkin and beetroot, mixed salad with apple cider vinegar and a little oil, a small portion of smoked salmon, smoked mackerel or two eggs. Two walnuts and an herbal tea.

Snack with a low-fat yogurt or fruit.

Dinner with a seed sandwich or a slice of rye bread, a portion of white meat or a small portion of brie or gouda or emmenthal, a vegetable soup or a mixed salad with apple cider vinegar.
Two walnuts or a piece of chocolate and an herbal tea.

On page two we see instead a slimming menu to lose a kilo a week if you are sedentary.