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Swedish diet: with this free diet plan you can lose 9 kilos in 13 days!

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The preference for all things Scandinavian is a worldwide trend. The cozy Danish interior with its white walls has become the epitome of minimalist luxury, and the Nordic clothing style is gaining more and more attention from fashion bloggers and studios around the world. Unsurprisingly, interest in modern Scandinavian culture extends to the kitchen, especially among those trying to shed excess pounds. In this context, a diet plan called the Swedish Diet is gaining popularity. Read on to find out what the Swedish diet brings and how a 13 day diet plan works.

What is the Swedish diet and how much can you lose weight on it?

swedish diet plan

In fact, this is quite a complex question. The diet plans known by the names “Swedish” and “Nordic” are very different. The Nordic diet – also known as the Viking diet – is a sustainable diet similar to the Mediterranean diet. It includes all the necessary food groups and focuses on local fruits, vegetables and seafood. As for restrictions, red meat, unhealthy fats, added sugars, sweetened beverages, processed meats and fast foods are not allowed. It is a lifestyle diet that effectively supports steady and sustainable weight loss and overall health improvement. It focuses on good proteins and increases the amount of fiber in your daily diet, which also contributes significantly to weight loss.

sweden diet 13 day weight loss plan

The Swedish diet is a completely different story. It promises weight loss of 3 to 9 kilograms in just two weeks and has many more restrictions. It is also supposed to boost your metabolism, so you won’t gain weight again in two years. Unlike the Nordic diet, this is a short-term weight loss plan where calorie intake is severely restricted and meals consist of low-fat and high-protein foods. Therefore, it is particularly controversial and is not recommended by many health experts. Not least because you only eat 600 to 1000 calories a day, which is less than half the recommended amount of calories for men and women.

The rules of the Swedish diet

Lose 3 to 9 kilograms in just two weeks

  • Do not drink tea, coffee or (sugary) soft drinks.
  • Drink 2 liters of water per day.
  • Do not follow the diet for more than 13 days and do not stop it before the 6th day.
  • Do not repeat the diet in less than three months.
  • Lunch and dinner can be changed on the same day.

What foods are allowed in the Swedish diet?

sweden diet diet plan


  • Meat, chicken, turkey, fish and shellfish.
  • Eggs
  • Vegetables growing above ground: cabbage, cauliflower, mushrooms, cucumbers, onions, peppers, tomatoes, broccoli, Brussels sprouts, asparagus, squash, eggplant, spinach, lettuce, etc.
  • Natural dairy products: Yogurt, butter, sour cream, cream cheese, full-fat cheese, etc.
  • Dried nuts: Walnuts, almonds, sunflower seeds, pumpkin seeds, cashews (in moderation), etc.
  • Drinks: water (at least 2 liters), coffee and tea (without sweeteners – no sugar!).
  • Vegetable oils, olives, avocado
  • Some grains such as oats and rye.

What foods are not allowed in the Swedish diet?

What foods are not allowed in the Swedish diet

  • Soft drinks, sugary juices and beer
  • Skim milk and regular milk, as they can contain large amounts of lactose
  • Refined oils and margarine
  • Desserts: cakes, sweets, pies, chocolate, ice cream, cereal bars, artificial sweeteners and sugary dairy products
  • Cereals, bread, pasta, rice, potatoes, chips, potato chips, legumes and lentils as they are high in carbohydrates.

13 days diet plan for the Swedish diet

sweden diet breakfast


If you want to try the Swedish diet, you can follow this sample plan. Of course, you can vary and combine the meals in other ways. The only important thing is that you do not eat more than 900 calories a day. Overall, it is recommended to follow the Swedish diet for no longer than two weeks. However, it can be repeated after 3 months.

Day 1:
Breakfast: a cup of coffee or green tea without sugar (or with only half a teaspoon of sugar).
Lunch: One tomato, 200 grams of steamed spinach and 2 eggs.
Dinner: 200 grams of steak and salad with lemon olive oil dressing.

swedish diet list of allowed foods

Day 2:
Breakfast: a cup of coffee without sugar
Lunch: 100 grams of yogurt and 150 grams of ham
Dinner: 200 grams of steak, salad with lemon olive oil dressing and 1 piece of fruit

Day 3:
Breakfast: a glass of lukewarm water with lemon and a slice of wholemeal rye bread
Lunch: 2 hard boiled eggs, 1 slice of ham, spinach and a tomato
Dinner: steamed celery and a tomato (alone or as a soup), 1 piece of fruit

Day 4:
Breakfast: a cup of coffee without sugar and a slice of whole-grain rye bread
Lunch: A bowl of yogurt, half a glass of orange juice or 1 apple
Dinner: One hard-boiled egg, 1 grated carrot, 100 grams of low-fat cottage cheese

sweden diet breakfast carrot juice with lemon

Day 5:
Breakfast: carrot juice with lemon
Lunch: 200 grams of steamed salmon with lemon (or fried with a tablespoon of butter)
Dinner: 200 grams of steak, leaf salad with celery, without dressing

Day 6:
Breakfast: a cup of coffee without sugar
Lunch: 2 hard boiled eggs, 1 carrot
Dinner: 200 grams of chicken breast (grilled or fried) and salad with lemon olive oil dressing

Day 7:
Breakfast: a cup of sugar-free tea
Lunch: Skip lunch and drink plenty of water.
Dinner: 200 g grilled meat and 1 apple

wholemeal rye bread allowed on the Swedish diet

Day 8:
Breakfast: A cup of coffee without sugar
Lunch: One tomato, 200 grams of cooked spinach and 2 boiled eggs.
Dinner: 200 grams of steak, leaf salad with olive oil and lemon dressing

Day 9:
Breakfast: A cup of coffee without sugar
Lunch: 100 grams of yogurt and 50 grams of ham
Dinner: 200 grams of steak, leaf salad and 1 piece of fruit

Day 10:
Breakfast: a cup of coffee without sugar and a slice of wholemeal rye bread
Lunch: A piece of fruit and tomato and 400 grams of cooked spinach
Dinner: 100 g of ham, salad, 2 boiled eggs

grated carrot for lunch

Day 11:
Breakfast: a cup of coffee without sugar and a slice of wholemeal rye bread
Lunch: 200 ml orange juice or 1 apple, 100 g yogurt
Dinner: One boiled egg, 1 grated carrot, 200 g cottage cheese

Day 12:
Breakfast: no tea or coffee, one grated carrot with lemon juice
Lunch: 200 grams of steamed salmon with lemon (or fried with a tablespoon of butter)
Dinner: 200 grams of steak, leaf salad with celery, without dressing.

Day 13:
Breakfast: a cup of coffee without sugar and a slice of wholemeal rye bread
Lunch: 2 hard boiled eggs, 1 grated carrot
Dinner: 250 grams of chicken breast (grilled or fried) and leaf salad with olive oil lemon dressing

Conclusion

nordic soup with seafood

As you can see, the Swedish diet is more restrictive than the Nordic diet, but makes the pounds fall off much faster. However, you should definitely consult your doctor before starting the Swedish diet. For example, it is not recommended for people over 40 years old and for people with serious diseases. Very restrictive and low-calorie diets like these carry the risk of nutrient deficiencies and other serious health problems if not carefully monitored by a licensed physician. In contrast, the Viking Diet, while not promising immediate weight loss, is a scientifically proven way to lose weight without putting your health at risk. It is highly recommended for those who want to change their eating habits and build a new, healthy lifestyle from scratch. Remember to combine your diet with weight loss training for even more impressive results.