The thinnest in the world! Norwegian Nordic diet helps lose weight

Obesity is the killer of chronic diseases, and Taiwanese are actually the "fattest country in Asia"! Obesity is closely related to diet. If you want to eat healthily, you might want to refer to the "Nordic Diet" followed by Norwegians. Norwegians are also recognized by the World Health Organization (WHO) as the "thinnest" developed country. According to a Nordic experiment on obese people, after 26 weeks of the Nordic diet, they lost an average of 4.7 kilograms of fat.

The Nordic diet emphasizes eating less red meat and more fish to increase the intake of healthy omega-3 fatty acids.

The characteristics of the "Nordic diet" are eating a lot of whole grains and root vegetables, obtaining dietary fiber that helps digestion and defecation, and eating more berries and other fruits rich in natural antioxidants. In addition, eat deep-sea fish three times a week to obtain Omega-3 fatty acids that can lower blood cholesterol and stabilize blood pressure. When choosing oils, give priority to oils that are good for heart health.

According to news.com.au, the latest research shows that the Nordic diet can effectively help with weight loss and prevent the three highs, and is expected to become a new dining guide for the world!

Nordic diet can reduce three highs and help lose weight

A cross-Nordic study published in the Journal of Internal Medicine by researchers at Lund University in Sweden found that people with metabolic syndrome who were at high risk of obesity had a significant drop in cholesterol levels after trying the Nordic diet for 18 to 24 weeks. At the same time, researchers at the University of Copenhagen in Denmark designed a Nordic diet for 147 obese patients with a waist circumference wider than 100 cm. After 26 weeks of consumption, they lost an average of 4.7 kg of fat and their symptoms of hypertension were significantly improved.

Rye bread contains three times more fiber than white bread, which helps you feel full and promotes smooth intestinal motility. Bread or noodles made from oats or barley are also good choices for staple foods.

"Australian News Network" has sorted out 5 key points of Nordic diet and recommends using local fresh ingredients to eat in a healthy Nordic way.

[Five characteristics of Nordic diet]

1. Eat less red meat and more fish

The Nordic diet emphasizes eating less red meat and more fish. If you want to eat red meat, you should give priority to lean meat. It is recommended to choose deep-sea fish rich in good fats as meat to increase the intake of healthy Omega-3 fatty acids and reduce the intake of unhealthy saturated fats. Omega-3 fatty acids play a role in the health of the heart, brain, joints, eyes, mood regulation and nervous system. Deep sea fish such as herring, mackerel, salmon, mackerel and sardines are good sources of Omega-3.

2. Eat more berries for dessert

If you feel like eating something sweet, you can grab a handful of berries and eat them as candy. Colorful berries such as blueberries, blackberries, mulberries and raspberries all contain high levels of anthocyanins, which are natural antioxidants that provide protection against cardiovascular disease, stroke, inflammation and other functions.

3. Rye bread as a staple food

The staple food of the Nordic people is bread, but not white bread, but whole-grain rye bread that is rich in fiber. Rye bread contains three times more fiber than white bread, which helps to feel full, promotes smooth intestinal motility, and controls blood sugar and cholesterol. Rye is also rich in important nutrients such as magnesium, vitamin B, iron, zinc, and antioxidants. Bread or noodles made from oats or barley are also good staple food choices.

4. Eat more root vegetables

In the cold environment of Northern Europe, root vegetables are easier to grow and become the main source of vegetables for Nordic people. Foods like potatoes, cabbage, and beets are important sources of high fiber, magnesium, and potassium. Studies in the United States have also pointed out that although potatoes are carbohydrates, they can become a weight loss dish if cooked in a healthy way. Potatoes do not contain fat, sodium or cholesterol and are relatively harmless to your health. Losing weight is not about completely giving up high-carbohydrate foods, but rather controlling total calorie intake and achieving a balance to be effective.

The main edible oil in Northern Europe is canola oil, which is rich in monounsaturated fatty acids that are beneficial to heart health.

5. Rapeseed oil for salad dressing

The main edible oil in Northern Europe is canola oil, which is rich in monounsaturated fatty acids that are beneficial to heart health. Other good oils, such as extra virgin olive oil or sunflower oil, are good for heart health and can reduce the burden on the body. However, oils with high monounsaturated fatty acid content are not suitable for high-temperature cooking, as they easily produce smoke and carcinogenic precursors. Therefore, these oils can be used to make more cold dishes.

【Health Tips】:

In recent years, Taiwanese people have been feeling uneasy about what they eat, with unscrupulous food rampant on the market. The Nordic diet places special emphasis on using local, seasonal food, and emphasizes that people can cook at home and avoid eating out in order to control total calories. It also pays attention to the freshness of ingredients to bring positive energy and health to the body.