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Diet Plan Information: WW Diet

 

What is the WW Diet Plan?

The WW (formerly Weight Watchers) diet plan tries to promote healthy living by encouraging its dieters to make better food choices and to exercise more. They use a points system (SmartPoints) for food and have three different methods for how to follow the program. The WW program also has an app you can use on your phone that helps you track your activity and food intake, as well as personal diet coach suggestions.

 

How Do You Implement the WW Diet Plan?

The WW diet has three different color guides (blue, green, and purple) that help guide you toward your health goals. Each plan has a different number of SmartPoints allowed per day, along with a number of ZeroPoints foods which cost none of your SmartPoints.

ZeroPoint foods are those that you don’t have to track or worry about consuming too many of them. The ZeroPoint foods differ in each of the three programs, hence why having the app can make your life easier to figure out which foods are your ZeroPoint foods.

SmartPoints can be spent on food that are not on your ZeroPoint food list. The SmartPoint value of different foods vary depending on the calories, fat, protein, and sugar content of the food. For example, a regular Snickers bar costs 7 SmartPoints. A ground beef hamburger patty (3 oz.) is 5 SmartPoints, though that T-bone steak (3 oz.) will cost you 7 SmartPoints. A tablespoon of hummus will cost you 2 SmartPoints.

So long as you stay within your daily SmartPoints budget, no foods are prohibited which makes the WW diet plan appealing to many people.

 

The Green Plan

The Green Plan offers the smallest list of ZeroPoint foods and the largest daily points budget with a minium of 30 SmartPoints. ZeroPoint foods on this program include over 100 fruits and vegetables including apples, onions, bananas, cauliflower, pineapples, zucchini, and many more.

 

The Blue Plan

The Blue Plan (also known as the Freestyle Plan) offers more ZeroPoint foods than the Green Program but fewer than the Purple Program. The minimum daily SmartPoints program is 23 points. The list of ZeroPoint foods is over 200 items and includes eggs, beans, shellfish, guava, limes, pickles, non-fat yogurt, and many more.

 

The Purple Plan

The Purple Plan has a daily SmartPoint allowance of at least 16 points and a 300+ food list of ZeroPoint foods. It has the largest list of ZeroPoint foods but the smallest amount of SmartPoints. Some of the ZeroPoint foods on the Purple Plan include potatoes, fish, legumes, whole wheat pasta, air-popped popcorn, sweet potatoes, and string beans.

 

A chart of the different WW diet plans.

 

How Much Does the WW Diet Plan Cost?

WW offers a number of different payment plans depending on what you’re looking for. In-shop costs may be an additional charge, however, and vary based on your location. The following are the digital costs for the app.

  • Weekly: $4.61
  • 1 Month: $19.95
  • 3 Month: $54.84
  • 6 Month: $119.70

Note that if you cancel early, you’ll be charged an extra fee of $39.95.

 

Pros of the WW Diet Plan

  • Tracking Food: If you’re using the app, it’s relatively simple to track your food intake, SmartPoints, which foods are your ZeroPoint foods, how many SmartPoints you have rolled over from the previous day or week, etc.
  • No Prohibited Food: No food is prohibited on the WW diet plan, so long as you stay within your SmartPoints allowance. This is appealing to a number of people who say that they cannot give up a certain food.

 

Cons of the WW Diet Plan

  • Cost: The WW diet plan requires a subscription that, while not overly costly, does require weekly, monthly, or yearly payments. In-person or in-shop meetings are an additional charge.
  • Complications: If you aren’t willing to pay for the app or go to an in-store meeting, it may be difficult to constantly be manually checking to see how many SmartPoints a food item is or which ZeroPoint foods are available on your plan. You may also have to manually keep a list of how many SmartPoints you’ve got left for the day or week which may become tedious.

 

Books on the WW Diet Plan

 

Evidence-Based Studies on the WW Diet Plan

  • Good Short Term Weight Loss: “WWO produced significantly more weight loss at 3 months relative to Control, but not at 12 months” (Thomas et al., 2017).
  • Overall Weight Loss: The average weight loss for participants on the WW diet in a weight loss study was 10.8 lbs. “For each diet, decreasing levels of total/HDL cholesterol, C-reactive protein, and insulin were significantly associated with weight loss” (Dansinger et al., 2005).
  • Weight Loss at One Year: “At 12 months, Weight Watchers participants achieved at least 2.6% greater weight loss than those assigned to control/education” (Gudzune et al., 2015).

Diet Plan Information: Blue Zone Diet

Blue Zone Diet Plan

 

What is the Blue Zone Diet?

The Blue Zone Diet is one that is primarily vegetarian with 95 percent of daily caloric intake coming from plants. In many ways, it’s very similar to the Mediterranean diet plan in that it’s a whole food diet and vegetarian-based.

While people on the Blue Zone diet eat very limited meat, they also tend to get enough sleep, practice intermittent fasting, and have an active lifestyle. “Scientific exploration has shown some basic factors as being behind a long lifespan: a plant-based diet; regular, low-intensity activity; an investment in family; a sense of faith; and purpose” (Mishra, 2009).

 

What is a Blue Zone?

A Blue Zone is an area or region in the world where people tend to live the longest and have the lowest rates of diseases (cardiovascular issues, cancer, obesity, and/or diabetes). The term “Blue Zone” was first coined by author Dan Buettner in his book called The Blue Zones. Buettner described five Blue Zones in his book:

  • Okinawa, Japan
  • Icaria, Greece
  • Nicoya Peninsula, Costa Rica
  • Seventh-Day Adventists in Loma Linda, California
  • Sardinia, Italy

These areas all have exceptionally high rates of people living well into their 90s or even to over 100 years old. In his book, Buettner tried to determine why these people live so much longer than people in other regions of the world.

 

How Did Blue Zones Get Their Name?

In the Journal of Experimental Gerontology, researchers Pes and Poulain drew concentric blue circles on the map in those areas where the people lived the longest. Buettner built upon this, finding more hotspots of longevity and calling them Blue Zones.

 

What Can You Eat on the Blue Zone Diet?

The Blue Zone diet focuses primarily on vegetarian foods although you are able to eat small amounts of fish as well. In general, you want to get 95 percent of your daily caloric intake from plants or plant-based foods.

  • Fruits (mangoes, grapes, strawberries, blueberries, avocados, lemons, limes, oranges, bananas)
  • Vegetables (mushrooms, spinach, swiss chard, kale, lettuce, sweet potatoes, carrots, artichokes, turnips, asparagus, cauliflower)
  • Whole Grains (wild rice, brown rice, whole wheat bread, oats, barley)
  • Nuts (almonds, walnuts, pistachios, cashews, hazelnuts)
  • Healthy Fats (olive oil, omega-3s)
  • Legumes (black beans, garbanzo beans, black-eyed peas, chickpeas, peas, lentils)
  • Beverages (water, coffee, tea)
  • Limited Fish (salmon, grouper, sardines, anchovies, trout)
  • Limited Alcohol (red wine, Sardinian Cannonau wine)

 

What Can’t You Eat on the Blue Zone Diet?

In general, you want to avoid any processed or packaged foods. Remember, this is a whole-food based diet so anything that’s packaged, processed, or artificially preserved is likely off the table.

  • Sugary Beverages (fruit juice, sodas, most fancy coffee drinks)
  • Packaged Snacks (cookies, crackers, processed foods)
  • Processed Meats (bacon, cold cuts, sausage)

 

How Do You Implement the Blue Zone Diet?

In general, the Blue Zone diet can be followed by adhering to the above diet guidelines (that is, getting the vast majority of your calories from plants). However, there are other things that people living in Blue Zones tend to do that can help you to increase your longevity, become healthier, and lose weight.

  • Fasting: Many people in Blue Zones are religious and have many periods of intermittent fasting throughout the year. Fasting can reduce your weight and risk for many chronic diseases like hypertension.
  • Caloric Restriction: Those living in Okinawa, Japan follow a rule called hara hachi bu which means “the eighty percent rule” – that is, they only eat until they’re eighty percent full rather than one hundred percent full, thereby lowering their daily caloric intake by an average of twenty percent.
  • Eat Slowly: Because the hormones that indicate to your brain that you’re full only reach significant levels 20 minutes after you eat, by eating slowly you can feel fuller even when eating less (Ballinger & Clark, 1994).
  • Exercise: Those living in Blue Zones tend to have more active lifestyles due to their pastoral lifestyles (gardening, raising animals). The more active people are, the longer they tend to live which may be another leading factor as to why people living in these areas live longer.
  • Get Enough Sleep: Getting enough sleep and rest can increase your lifespan. Many people living in Blue Zones not only get sufficient sleep at night but also take daily naps.

 

Books on the Blue Zone Diet

  • The Blue Zones Kitchen: 100 Recipes to Live to 100 (Buettner): “Building on decades of research, longevity expert Dan Buettner has gathered 100 recipes inspired by the Blue Zones, home to the healthiest and happiest communities in the world. Each dish–for example, Sardinian Herbed Lentil Minestrone; Costa Rican Hearts of Palm Ceviche; Cornmeal Waffles from Loma Linda, California; and Okinawan Sweet Potatoes–uses ingredients and cooking methods proven to increase longevity, wellness, and mental health.”
  • The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest (Buettner & McConnonhie): “Blue Zones are communities where common elements of lifestyle, diet, and outlook have led to an amazing quantity – and quality – of life. Dan Buettner shares the secrets from four of the world’s Blue Zones. Buettner’s extensive study uncovers how these people manage to live longer and better, but found in the everyday things they do: the food they eat, the company they keep, and their very perspectives on life.”

 

Evidence-Based Studies on the Blue Zone Diet

  • Satiety Hormones Peak 20 Minutes After Eating: “Preliminary experiments had shown that peak plasma concentrations of CCK [cholecystokinin] were obtained 20 minutes after administering L-PA [L-phenylalanine]… Release of CCK by L-PA is associated with a reduction in subsequent food intake, and this suggests that CCK is an important satiety hormone in humans” (Ballinger & Clark, 1994).
  • Fasting and LDL Cholesterol: “Statistically significant end-fasting total and LDL cholesterol differences were found in fasters” (Sarri et al., 2003).
  • Numerous Health Benefits: “At the cellular level, IF may also increase resistance against oxidative stress, decrease inflammation, and promote longevity” (Stockman et al., 2018).
  • Intermittent Fasting and Cardiovascular Health Benefits: “The IF diet limits many risk factors for the development of cardiovascular diseases and therefore the occurrence of these diseases” (Malinowski et al., 2019).
  • Blue Zone Healthy Lifestyles: “They include making low-intensity physical activity part of one’s daily routine, building good relationships with friends and family, eating a diet lighter on meat and excess calories and heavier on plants, and finding a purpose for and sense of meaning in your life” (Mishra, 2009).

Diet Plan Information: Macrobiotic Diet

Macrobiotic Diet Plan

 

What is the Macrobiotic Diet Plan?

The macrobiotic diet plan is one that was developed in the 1920s by George Ohsawa. The main goal of the diet is to avoid any foods that contain toxins and to consume whole, locally-sourced foods. Many people who follow the macrobiotic diet are vegetarian or vegan as it is thought that meats contain toxins. Proponents of this diet plan claim that it can cure cancer, although there is no evidence to support this. “The empirical scientific basis for or against recommendations for use of macrobiotics for cancer therapy is limited” (Kushi et al., 2001).

 

How Do You Implement the Macrobiotic Diet Plan?

To implement the macrobiotic diet, only eat when you’re hungry and drink when you’re thirsty. Make sure that you only eat when you’re hungry and chew for a long while before ultimately swallowing. Try to avoid cooking any of your food in the microwave and only use wood, glass, ceramic, or stainless steel to store your food.

In the macrobiotic diet, there are two types of food: Yin foods and Yang foods. Yin foods include cold food and sweets while Yang foods are warmer, saltier foods. Having a balance of bother is important to maintaining your good health, according to the proponents of the diet.

 

What Can You Eat on the Macrobiotic Diet Plan?

As far as diet plans go, the macrobiotic diet is rather strict on what you can and can’t eat. You should focus on whole, organic, and locally-sourced foods. Roughly half of your diet should consist of organic whole grains while soup and organic fruits and vegetables make up the other half. You can eat a bit of seafood if you’d like, but make sure it’s organic.

  • Organic Whole Grains (barley, rye, millet, buckwheat, oats, quinoa, wild rice, brown rice)
  • Organic Fruits (apples, grapes, honeydew, plums, cherries, strawberries, blueberries, apricots)
  • Organic Vegetables (kale, bok choy, carrots, onions, cabbage, parsley, pumpkin, broccoli, scallions, turnips, burdock)
  • Soup (miso, seaweed, lentils, chick peas)
  • Some Nuts and Seeds (pumpkin seeds, almonds, sunflower seeds, peanuts, pecans, walnuts)
  • Certain Oils (vegetable oil, sesame oil, corn oil, mustard seed oil)
  • Purified Water

 

What Can’t You Eat on the Macrobiotic Diet Plan?

  • Caffeine (teas, coffee, sodas)
  • Certain Vegetables (tomatoes, asparagus, potatoes, bamboo shoots, peppers, eggplant, spinach, beets, zucchini)
  • Added Sugars (honey, carob, chocolate, molasses)
  • Dairy (milk, cheese, cream)
  • Eggs
  • Meat (red meat, poultry, seafood)
  • Alcohol (beer, wine, spirits)

 

Pros of the Macrobiotic Diet Plan

  • Health Benefits: Although there is no scientific evidence that the macrobiotic diet plan can cure cancer, there are additional studies that show some other potential health benefits. One study pointed to the idea that the diet might reduce your cardiovascular disease risk (Lerman, 2010). Another study found that the macrobiotic diet has anti-inflammatory properties (Harmon et al., 2015) while another showed a reduction in blood glucose levels (Soare et al., 2017).
  • Weight Loss: Switching from the standard American diet (which is high in fats, carbohydrates, and sugars) to a whole food, organic diet is nearly a guarantee to lose weight so long as you stick to it.

 

Cons of the Macrobiotic Diet Plan

  • Not Easy to Follow: It’s hard to always consume organic, locally-sourced produce, especially if you’re someone with a full-time job and/or a family. You can’t just run through a drive-thru and grab a quick bite to eat.
  • Expensive: The cost of the macrobiotic diet plan can be prohibitively expensive for a lot of people. You cannot use plastic food storage containers and organic foods tend to be more expensive than non-organic varieties. Furthermore, private counseling sessions with a macrobiotic specialist may cost in excess of $150 per hour.
  • Lacking in Nutrients: Some diet experts warn that a macrobiotic diet plan might lead to nutrient deficiencies (Harmon et al., 2015). You aren’t supposed to take supplements on this diet either and you may find yourself lacking in vitamins, calcium, protein, and/or iron. Make sure to check with your doctor before starting any new diet regimen.

 

Books on the Macrobiotic Diet Plan

  • The Complete Macrobiotic Diet (Waxman): “Essentially, Waxman’s method weds a diet of whole grains, beans, vegetables, and soups to a lifestyle that nourishes the mind and the spirit.In seven steps, The Great Life Diet offers a balanced and orderly approach to an active, fulfilling daily life. The aim always is to strengthen health, however good or ill. Indeed, thousands of people, their ailments ranging widely from the common cold to chronic fatigue to heart disease and even to “incurable” cancers, have been helped, often dramatically, by espousing the dietary and lifestyle practices described in Waxman’s instructive guide.”
  • The Macrobiotic Path to Total Health: A Complete Guide to Naturally Preventing and Relieving More Than 200 Chronic Conditions and Disorders (Kushi & Jack): “Macrobiotics is based on the laws of yin and yang—the complementary energies that flow throughout the universe and quicken every cell of our bodies and every morsel of the food we eat. Michio Kushi and Alex Jack, distinguished educators of the macrobiotic way, believe that almost every human ailment from the common cold to cancer can be helped, and often cured, by balancing the flow of energy (the ki) inside us.”
  • The Ultimate Guide to Eating for Longevity: The Macrobiotic Way to Live a Long, Healthy, and Happy Life (Waxman & Waxman): This new book by acclaimed macrobiotic health and nutritional experts Denny and Susan Waxman leaves all negativity behind and brings to light a positive outlook on building one healthy habit at a time. “Great health is not achieved by taking away and restricting—it is achieved by adding healthier foods and lifestyle practices. One healthy choice leads to another healthy choice,” says Denny Waxman.”
  • Macrobiotic Diet Cookbook: 50 Macrobiotic Recipes for Holistic Wellness and High Energy Levels (Tuchowska): “It’s not about eating less! It’s about eating right. Forget about starvation diets, unrealistic cleanses or going hungry. You can restore balance, create vibrant health, lose weight and prevent many diseases just by eating more macrobiotic & plant-based. The solution is simple – you need to focus on clean macrobiotic foods. With this book, you can do it in an easy, doable, stress-free, uncomplicated jargon-free way. You will learn how to create delicious macrobiotic meals, so that you can fuel your body and mind the way they deserve.”

 

Evidence-Based Studies on the Macrobiotic Diet Plan

  • Anti-Inflammatory Properties: “Based on DII scores, the macrobiotic diet was more anti-inflammatory compared to [National Health and Nutrition Examination Survey] data” (Harmon et al., 2015).
  • May Lower Cardiovascular Disease Risk: “Studies indicating lower serum lipid levels and blood pressure in people following a macrobiotic diet than in the general population suggest it to be an effective preventive strategy for cardiovascular disease” (Lerman, 2010).
  • Reduced Blood Glucose Levels: “The macrobiotic Ma-Pi 2 diet reduced blood glucose excursions during the day, thereby facilitating glycemic control in subjects with [reactive hypoglycemia]” (Soare et al., 2017).

Stock Healthy Food for COVID-19

Healthy Pandemic Shopping List

 

Coronavirus-2019 is a Global Pandemic

As of March 11, 2020, the World Health Organization (WHO) declared COVID-19 a global pandemic. Depending on where you live, you may have a quarantine or, worse yet, you may end up sick.

Knowing this, what foods should you stock in your home if you’re still trying to eat healthy? Many survival kits are filled with unhealthy foods loaded with sugars, carbohydrates, and fats. If you want to try to stick to your diet plan, try to avoid stocking “junk foods” that could be tempting during a quarantine.

 

Healthy Pandemic Shopping List

Nutritionist Kelly Jones (MS, RD, CSSD, LDN) has some tips for stocking up on healthy, nutritious foods rather than cookies, chips, and crackers. Jones says:

Eat Healthy During COVID19“It’s crucial to consider all of the food groups and components that you need to build balanced meals, while also having snack options on hand. You might think that your body won’t need as much energy if you’re stuck at home laying around for two weeks, but the immune system requires energy and nutrients to work overtime at fighting off any illness” (Jones, 2020).

Here’s a list of healthy foods that you should stock to help keep your weight loss goals on track.

Frozen and Canned Vegetables: Canned and frozen vegetables are best as they tend to last longer than fresh vegetables in case of a quarantine.

Frozen and Canned Fruits: Like vegetables, frozen and canned fruits last much longer than fresh fruits. If your diet plan allows you fruit, consider stocking up on some of the following:

  • Strawberries
  • Blueberries
  • Pineapple
  • Pears
  • Apples
  • Cherries

Beans: Canned and dried beans are easy to make and relatively cheap, making them easier on the wallet.

Nuts and Nut Butters: A great source of protein and fat are nuts and nut butters. They don’t need to be refrigerated and can last a long while on the shelf.

Whole Grains: Grains half a relatively long shelf-life and can be cooked whenever you’re having a hankering for pasta.

Soups: Having soup in your pantry is probably normal for many people but it can be even more important in case of a quarantine. After all, if you get sick you might get a hankering for chicken noodle soup!

  • Chicken Noodle Soup
  • Vegetable Soup
  • Chili
  • Broccoli and Cheese Soup
  • French Onion Soup
  • Chicken and Wild Rice Soup
  • Tomato Soup

Oils and Sauces: If you use oils to cook or season food, consider purchasing an extra bottle or two in case you have to stay home for a while. Additionally many people like having sauces to flavor their food so make sure you have your favorite sauce!

Spices: Let’s be honest… Sometimes those canned foods are just not as good as their fresh alternatives. Spices can help up the flavor factor!

  • Garlic
  • Rosemary
  • Paprika
  • Salt
  • Pepper
  • Cinnamon
  • Lemon Pepper

Long-Lasting Foods: If you’re worried about the pandemic lasting for more than a few weeks, consider the following food items which have a longer shelf-life.

  • Honey
  • Bulk Dried Beans
  • Bulk Wild Rice
  • Bulk Peanut Butter
  • Beef Jerky
  • Dried Mangoes
  • Canned Tuna

Diet Plan Information: Nordic Diet

Nordic Diet

 

What is the Nordic Diet Plan?

The Nordic diet plan suggests eating the food of the Nordic countries (Finland, Iceland, Denmark, Norway, Sweden) which includes plenty of local vegetables and seafood. There is some debate on exactly what the Nordic diet plan consists of but the general consensus is that you should be consuming whole, unprocessed foods that are local to the area in which you live. “While the Nordic diet isn’t proven to prevent heart disease to the same extent as the Mediterranean diet, it’s clearly a step above the average American diet, which has too much processed food and meat to be considered good for the heart” (Harvard Health Publishing, 2015).

 

How Do You Implement the Nordic Diet Plan

In many ways, the Nordic diet plan is very similar to the Mediterranean diet plan as both emphasize eating whole foods with a focus on seafood and vegetables. The main difference is that the Nordic diet uses canola oil while the Mediterranean diet uses extra virgin olive oil. This diet is considered a balanced diet as no major nutrient group is excluded.

Peoples living in the Nordic region practice “hygge” (pronounced hooga) which encourages fostering a sense of contentment to help with your overall well-being. Additionally, Swedes suggest following “lagom” (pronounced lahgum) which roughly translates into “not too much, not too little.” This is greatly applicable to dieters who are looking to lose weight in terms of portion control and moderation.

 

What Can You Eat on the Nordic Diet Plan?

The Nordic diet plan emphasizes consuming whole, unprocessed foods. It also suggests eating seasonal foods like in-season berries and seafood.

  • Fruits (strawberries, raspberries, blueberries, cranberries, lingonberries, apples, plums)
  • Vegetables (carrots, cabbage potatoes, turnips, parsnips, bok choy, beets, garlic, onions, broccoli, leeks)
    Whole Grains (whole-grain crackers and bread, rye, barley, oats)
  • Legumes (peas, beans)
  • Oils (canola oil, avocado oil, extra virgin olive oil)
  • Nuts and Seeds (flaxseeds, walnuts, almonds, cashews)
  • Seafood (mackerel, tuna, white fish, herring, salmon, cod)
  • Low-Fat Dairy (skyr [Icelandic yogurt], cheese, milk)
  • Local Meat (elk, venison, turkey, chicken, rabbit, bison)

 

What Can’t You Eat on the Nordic Diet Plan?

You’ll need to avoid processed foods to adhere to the Nordic diet. In general, try to stick to whole foods and avoid:

  • Simple Carbs (white bread, pastries, donuts)
  • Processed Foods
  • Fast Food
  • Sugary Drinks (sodas, fruit juices)

 

Pros of the Nordic Diet Plan

  • Environmentally Friendly: Since you’re eating foods that are locally-sourced, your carbon footprint is relatively low. “A food intake… which emphasizes more plant-based and less animal-based foods is necessary for high environmental sustainability” (Meltzer et al., 2019).
  • Weight Loss: Because you’re consuming whole, unprocessed foods, you’re likely to lose weight while on the Nordic diet plan. Furthermore, since you’ll be cooking your food at home, you know exactly what ingredients are getting into your meals.

 

Cons of the Nordic Diet Plan

  • Time-Consuming: Not being able to run through that fast food drive-thru can be a drag, especially for people who are busy with jobs or families. Many people don’t have the time to cook all of their meals at home.
  • Expensive: Switching from cheap, processed food to locally-sourced, organic foods can put a burden on your wallet. For those without some extra expendable income, the cost of the Nordic diet and be prohibitively expensive.

 

Books on the Nordic Diet Plan

  • The Nordic Diet: Using Local and Organic Food to Promote a Healthy Lifestyle (Hahnemann): “The Nordic Diet is all about eating locally sourced seasonal ingredients in a balanced diet of protein, carbohydrates, and beneficial fats. The traditional diet of Northern Europe emphasizes quality homemade and homegrown food—with an attempt at moving away from processed foods—and consists of a wide variety of grains, berries, vegetables, fish, poultry, and game meats.”
  • The Nordic Way: Discover The World’s Most Perfect Carb-to-Protein Ratio for Preventing Weight Gain or Regain, and Lowering Your Risk of Disease (Astrup, Brand-Miller & Bitz): “There’s complex science at work behind the Nordic Diet, yet it’s remarkably simple and delicious to adopt. Readers will be able to see significant improvements in their health and weight—and even prevent the dreaded middle-age spread—without ever having to count a single calorie or eliminate carbs, dairy, and meat.”
  • The New Nordic: Recipes from a Scandinavian Kitchen (Bajada): “Split into nine chapters, The New Nordic is based on different food groups including ingredients found ‘from the forest,’ ‘from the sea,’ ‘from the land,’ and ‘in the larder,’ along with a ‘basics’ chapter that demystifies classic Scandinavian cooking techniques such as pickling and smoking food.”

 

Evidence-Based Studies on the Nordic Diet Plan

  • Weight Loss: Participants in the study who followed the Nordic diet plan for 6 months lost an average of 10.4 pounds. “An ad libitum [new Nordic diet] roduces weight loss and blood pressure reduction in centrally obese individuals” (Poulsen et al., 2014).
  • Lower Chronic Disease Risk: “In the EPIC-Potsdam cohort, the Nordic diet showed a possible beneficial effect on myocardial infarction in the overall population and for stroke in men, while both scores reflecting the MedDiet conferred lower risk of type 2 diabetes in the overall population and of myocardial infarction in women” (Galbete et al., 2018).
  • Lower Cardiovascular Disease: “A diet based on the authorities’ dietary recommendation and consisting of Nordic ingredients improves the risk profile in those who are predisposed to developing cardiovascular disease” (Berild, Holven & Ulven, 2017).
  • Environmentally Sustainable: “The Nordic countries, with their tradition of strong political co-operation and communication, could become some of the leaders in making the global food system healthier and more sustainable” (Meltzer et al., 2019).

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