The Nordic Diet: Weight Loss and Health Benefits, Sustainability and Meal Tips

The Nordic diet, like the Mediterranean diet, is based on food practices from a specific geographic region, in this case Scandinavia. The countries which make up Scandinavia — Denmark, Finland, Norway and Sweden* — eat significant amounts of fish and whole grains. That, along with focusing on eating local, seasonal produce and avoiding most processed foods, forms the backbone of eating the Scandinavian way.

"The Nordic diet — which was inspired by the traditional diets of those from Scandinavia, Estonia and Iceland — can help you establish healthy eating habits when you look at its core principles," dietician Michelle Rauch, MS, RDN, tells Woman's World. "It’s not a quick-fix fad diet, but rather a long-term lifestyle approach. It incorporates mindful eating, moderate portions, and how our choices (eating, shopping, waste) impact the environment."

*Estonia has close cultural ties with Scandanavia but is considered a Baltic nation. --ed. 

Resources

Telemedicine Providers

• Remote Pharmacy, online GLP-1 prescriptions and delivery

Nordic Diet Books

• The Nordic Way: Discover The World's Most Perfect Carb-to-Protein Ratio, a gimmick-free and scientifically proven approach to eating

• Nordic Nutrition: Eat Like a Viking, a cookbook of healthy recipes "with a twist"

Nordic Diet Food

• Green Chef, pescatarian meal delivery

The Nordic Diet Emphasizes Clean Eating and Eco-Friendly Habits

The dietary customs of Scandinavians stem from centuries of fishing, gathering and farming. However, Harvard University explains the Nordic plan was developed by Copenhagen's iconic restaurant NOMA and doesn't necessarily mirror what the average Scandinavian person eats daily. Considered more of a healthy lifestyle than a weight loss diet, it includes significant amounts of local fish, fresh produce (with an emphasis on berries) as well as whole grains. Rather than cooking with olive oil, like the Mediterranean diet, it uses canola oil (also known as rapeseed). It also aims to keep a low environmental impact by eating less meat and opting for local ingredients whenever possible, which lowers transportation emissions.

"The Nordic diet emphasizes a plant-rich approach with additional health-promoting foods like fish and low-fat dairy products, such as skyr," says Dr. Patricia Bannan, MS, RDN, author of From Burnout to Balance, founder of Wellness Intelligence, and nutrition consultant to Icelandic Provisions tells Woman's World. "It focuses on sustainable and eco-friendly eating, limiting red and processed meats, added sugars, and alcohol."

Permitted Foods

• Whole grains

• Local fruits (especially berries!)

• Vegetables (particularly local root veggies)

• Fish

• Chicken

• Legumes

• Fermented dairy (skyr or Icelandic yogurt, cheese)

• Eggs (in moderation)

• Canola oil

Restricted Foods

• Red meat

• Refined carbohydrates

• Refined sugars

• Processed meats

• Alcohol

• Non-local produce

Nordic Diet Sample Shopping List

• Tinned fish (anchovies, sardines, tuna, salmon)

• Fresh fish filets (salmon, swordfish, flounder, halibut, cod)

• Seafood (clams, shrimp, scallops)

• Chicken breasts

• Legumes (black beans, kidney beans, chickpeas, lentils)

• Fresh seasonal vegetables

• Fresh seasonal fruit (especially strawberries, blackberries, blueberries, or other types of berries)

• Rye bread

• Barley

• Oats

• Skyr, or other low-fat yogurt

• Goat milk cheese

• Eggs

• Nuts (Cashews, almonds, walnuts)

• Canola/rapeseed oil

What Would a Day of Eating Look like on the Nordic Diet? Here Is a Nordic Diet One-Day Meal Plan:

Breakfast: Nordic Breakfast Toast with Eggs

Lunch: Root Vegetable Red Lentil Stew

Dinner: Cod Fish Chowder

Snack: Icelandic Provisions Skyr

The Nordic Diet Has Physical, Mental and Environmental Benefits

Although the benefits haven't been as widely researched as that of the Mediterranean diet, as per Harvard University it has many health advantages. And according to the Cleveland Clinic, the diet's emphasis on fruits and vegetables does wonders for the human body. It reduces both inflammation, as well as the risk of diseases like Type 2 diabetes and heart disease. It also lowers cholesterol and blood pressure, while promoting weight loss. "The Nordic diet is associated with numerous health benefits beyond weight loss," Dr. Bannan says. "It supports heart health reduces the risk of type 2 diabetes, lower abdominal obesity, improves sleep quality, and enhances mental health.

It May Promote Weight Loss

Due to higher fiber content and less sugar, the Nordic diet may lead to weight loss. However, its impact on weight loss has not been widely researched, so it isn't necessarily prescribed to help people lose weight. "The Nordic diet can support weight loss through several mechanisms. Fiber content from fruits, vegetables, and whole grains help with satiety, curb cravings, and stave off hunger pangs," Dr. Rauch says. "Other components of the Nordic Diet which can support weight loss are limiting foods with added sugars (which are usually calorie dense). Also watching portion sizes so you eat until you are satisfied instead of stuffed."

While more research is needed to confirm the Nordic diet's effectiveness for weight loss, its similarities to the Mediterranean diet suggest it could be a promising approach. To achieve successful and sustainable weight loss, it's essential to create a calorie deficit. The Nordic diet focuses on filling, nutrient-dense foods that aren't overly high in calories, making it possible to eat satisfying, sensible portions on this plan and reduce the risk of overeating.

It Also Has Neurological Advantages

Similar to the Mediterranean diet, Scandinavian diets benefit neurological function. According to the National Library of Medicine, this is because the Nordic diet is high in omega-3 fatty acids, which come with fish consumption. Studies show that Omega-3s  come with a wide range of cognitive benefits including improved learning, memory, cognitive well-being and blood flow in the brain. Additionally, the abundance of berries, as well as rapeseed oil come with compounds such as antioxidants and flavonoids, which stave off various chronic disorders and prevent cognitive decline.

"High consumption of fruits, vegetables, whole grains, legumes, rapeseed oil, fish, and seafood leads to the high ingestion of dietary phytochemicals, antioxidants, fibers, and mono- and polyunsaturated fatty acids in the ND pattern," the study's conclusion reads. "Based on existing evidence, the ND may be considered a recommended dietary approach for the improvement of neurological function and brain health."

The Nordic Diet’s Emphasis on Local Plant-Forward Foods Benefits the Planet

Scandinavia is known for its eco-friendliness. All the countries in the region have major commitments to green energy, and have mastered the art of recycling. So it comes as no surprise their diet is famously environmentally-friendly. Using more plant-forward ingredients means it's lower in pollution, and uses fewer natural resources, including fossil fuels and water, to cultivate. Meanwhile, transportation emissions are lower from its emphasis on eating local. By eating fish caught in the area, as well as local fruits and vegetables, the diet relies less on ingredients flown from other parts of the world.

According to Paul Frysh of WebMD, "One of the main goals of the Nordic diet is to be environmentally friendly...So while it’s good for your health to eat a diet that’s more plant-based than animal-based, it’s also good for the planet. That’s because plant-based foods are less taxing on the land, the climate, and the atmosphere. So you can make yourself healthy and do something for the Earth while you’re at it."

Features and Benefits:

• Focuses on local and seasonal ingredients

• Plant-forward, supplemented with lean meats and fish

• Helps reduce various health risks

• May promote weight loss or help maintain weight

• Has proven neurological benefits

The Nordic Diet Comes with Few Long-Term Risks

Unlike many diets, the Nordic way doesn't eliminate entire food groups — it just limits processed foods, and focuses on local produce and lean proteins. As Christy Brissette of 80Twenty Nutrition writes on her blog, the Nordic diet come with very few side effects: "No studies have warned of adverse effects of following a healthy Nordic Diet," she writes. "It’s difficult to say that a diet rich in whole grains, fruits, vegetables, and seafood would have many downsides."

But the High Fiber Diet May Trigger Stomach Problems At First

Vegetables, fruit and whole grains — which make up much of the Nordic diet — contain large amounts of fiber. So like any diet that includes more fiber, dieters may experience stomach problems. "Some individuals might experience digestive adjustments if they significantly and abruptly increase their intake of fiber-rich foods," Dr. Bannan explains. "It’s best to increase fiber slowly to allow your digestive system to adapt."

It Isn’t Guaranteed You’ll Lose Weight — Or Keep It Off

With less processed food and red meat, there's no denying eating this way is much healthier than the average American diet. Therefore, weight loss is likely. However, it doesn't enforce caloric restrictions, so weight loss is not guaranteed. Furthermore, studies show the weight may not stay off. In 2013 and 2014, two studies were published to the National Library of Medicine, regarding the Nordic diet and its impact on weight. The first showed participants adhering to the diet lost weight, but a study a year later showed they gained most of it back. Therefore, any weight loss that may come from the diet may not be substantial without other lifestyle changes, like increasing your activity level.

Pros

• Lowers cholesterol and blood pressure

• Prevents heart disease and Type 2 Diabetes

• Improves cognition

• Lowers environmental impact

Cons

• Opting for local, fresh food over processed or fast food is less convenient and costly

• Weight loss isn't guaranteed

• Any weight loss may not be substantial

• Stomach problems may arise in the beginning

The Nordic Diet and Weight Loss Drugs

In any situation involving weight loss drugs, the patient's diet should be heavily monitored by an expert. But Dr. Bannan says that the Nordic diet is something to consider when taking them: "Pairing the Nordic diet with weight loss drugs should be done under medical supervision," Dr. Bannan explains. "The nutrient-rich, balanced nature of the Nordic diet can complement weight loss drugs by ensuring the body receives essential nutrients, which can support overall health and optimize the effectiveness of the medication."

ONLINE GLP-1 PRESCRIPTIONS FROM REMOTE PHARMACY

The Cost of the Nordic Diet May Deter Folks From Trying It

Like many healthy diets, it's costly. But the Nordic diet may be especially expensive because of the amount of fish it has dieters eat, as well as the emphasis on fresh, local produce. A recent study published in BMC Public Health estimates that the Nordic diet costs about 44.8kr (Danish krone) per day per head. This would equal about $2,387 USD per year, which would cost 25 percent more than the average Danish diet, and depending on where you live in the US, access to fresh fish may be limited, or even more expensive.

PESCATARIAN MEAL DELIVERY FROM GREEN CHEF

The Nordic Diet Is a Healthy Lifestyle With a High Approval Rating

Although the diet doesn't guarantee weight loss and may be costly, it promotes a healthy and sustainable lifestyle. That said, dietitians tend to approve of this way of eating: "I would recommend the Nordic diet due to its holistic approach to health. It not only supports weight management but also promotes overall well-being with its emphasis on natural, whole foods," Dr. Bannan explains. "I view the Nordic diet not as a strict regimen or temporary diet solution, but as an enjoyable and sustainable lifestyle. It is rich in plant-based foods and other nutrient-dense options, such as fish and low-fat dairy like skyr, making it both healthful and satisfying."

FAQs

1. How is the Nordic diet different from the Mediterranean diet? Although the two diets are very similar, the Nordic diet emphasizes eating local. It also uses canola or "rapeseed" oil in cooking, rather than olive oil.

2. Does the Nordic diet aid in weight loss? It may help with weight loss, thanks to its lack of processed foods, sugars and red meat. However, it isn't set in stone that someone will lose weight on the diet, especially because it doesn't enforce calorie restrictions. It's more of a lifestyle than a diet.

3. Why is the Nordic diet sustainable? Relying on plants rather than predominantly meat lowers a reliance on natural resources, like water and fossil fuels. It also focuses on eating local, which slashes transportation emissions.

4. Does the Nordic diet allow alcohol? Although alcohol isn't entirely restricted, it's recommend to limit alcohol consumption.

5. Does the Nordic diet allow carbs? The diet encourages dieters to consume quality whole grains, such as barley, rye and oats. Refined carbohydrates are restricted.