Sweden has become the first developed country to prepare national food guidelines that will reject commonly accepted low-fat foods and advise low-carbohydrate and high-fat diet – LCHF.
The turning point in the dietary recommendations followed the publication of the results of a two-year study by the independent Swedish Health Technology Assessment Council. A working group of experts reviewed results from more than 16,000 scientific studies.
Swedish doctor Andreas Enfoldt, author of the most popular DietDoctor.com Scandinavian blog, delivers the most important conclusions from the study:
“Health indicators are improving along with a diet that involves a low proportion of carbohydrates:
… Significantly increase the level of HDL cholesterol (the so-called good cholesterol), without any adverse effects on the level of LDL cholesterol (the so-called bad cholesterol). This is about moderate intake of carbohydrates (up to 40% of total calories), and for stricter diet, with less carbohydrates (20% of calories).
In addition, the strict diet with less carbohydrates leads to an improvement in the level of glucose in people with excess weight and diabetes, with a marginal decrease in the level of triglycerides.”
Dr. Enfoldt also conveys an article from Swedish newspapers to report on the findings of the working group:
“Butter, olive oil, whole cream and bacon are not harmful foods. The truth is exactly the opposite. Fats are the best food for those who want to lose weight. And there is no link between consuming high fats in diets and cardiovascular diseases.”
When we are at a diet that has conquered the world:
This diet means reduced carbohydrate intake, and emphasis is placed on fats and proteins.
Another benefit to this diet is that you can forget about the calories and the specific hours you can eat, but you must comply with the rules.
The Swedish diet divides the grocery from 3 main groups:
– All kinds of meat
– All kinds of fish and crabs
– Eggs in all ways
– Vegetable growing above ground (cabbage, kale, broccoli, zucchini, olives, tomato, spinach, mushrooms, lettuce, avocado, peppers)
– Dairy products exclusively with a high percentage of fat (yogurt, butter, sour cream, curd, cheese)
– Nuts (sunflower seeds, nuts, pumpkin seeds, almonds, hazelnuts, Indian nuts, Brazilian nuts)
– Vegetables like beets, carrots, beets and celery
– Fruit. One fruit is enough per day instead of dessert, and especially raspberries are recommended.
– Chocolate with a high percentage of cocoa 2 times a week (over 70% cocoa)
– Sugar, merchant juices, soft drinks, pasta, cakes, ice cream and artificial sweeteners
– Cereals and starch (bread, rice, pasta, potato, chips, porridges)
– Margarine and refined oils
– Alcohol, especially beer
The diet is simple and does not bite the body, so it is especially recommended for moments when you want to lose a kilo shortly without starvation or remove excess fat.