What is the Viking diet?

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If you’re intrigued by the latest data on the traditional Nordic diet, but don’t know how to put it into practice, here are some inspiring ideas. Recent research has shown that eating like a Viking increases brain health in old age and prevents brain deterioration.

Although this program may seem attractive at first glance, especially considering the trend these days, it is better to know the diet. The Viking diet is not a standard diet and may endanger your health.

In 2004, the best chefs from Finland, Sweden, Denmark, Iceland and Norway formed a team to adjust a diet according to their region, which they named the Viking or Nordic diet. The Viking diet has nothing to do with restricting calories or eliminating carbohydrates and only focuses on healthy plant foods and prevents some diseases.

This diet is rich in fish, non-root vegetables, fruits, rice and chicken along with water and tea. In this diet, the consumption of root vegetables, potatoes, processed grains, butter, sugar and fruit juice should be avoided.

A Swedish study was conducted on 2,223 people about the effect of this diet on brain function. The researchers concluded that following this food plan correctly has a greater impact on memory and thinking ability.


What is Viking or Nordic diet?

When you hear the name of the Viking or Nordic diet, it is clear that it focuses on the local foods of Northern Europe(1), and the purpose of the Viking diet is to prevent obesity in European countries.

It’s an incredibly good diet for local and geographically speaking foods (for Northern Europeans), it’s lower in fat and sugar than most Western diets, and importantly, it has double the seafood and fiber.


Food dos and don’ts in the Viking diet

This diet focuses on local and traditional foods of the Nordic region. In the following list you can see the prohibited and permitted foods.

Foods that should be eaten a lot :

  • Fruits
  • berries
  • the vegetables
  • beans
  • potato
  • Whole grains
  • nuts
  • Grains
  • Oat bread
  • Fish
  • Seafood
  • Low-fat dairy products
  • plants
  • Spices
  • Grape seed oil


Foods that should be eaten in moderation:

  • official egg
  • Cheese
  • yogurt


Foods that should be eaten rarely:

  • Red Meat
  • animal fat


Foods that should not be eaten:

  • Sugar-sweetened beverages
  • Added sugars
  • Processed meats
  • Refined fast foods

The Viking diet is very similar to the Mediterranean diet. One of the biggest differences between the two diets is that the Viking diet emphasizes canola oil and the Mediterranean diet emphasizes extra virgin olive oil.


Can the Viking diet help you lose weight?

According to the research conducted, 147 people who were overweight were able to lose 7.4 kg of weight with the Viking diet during a certain period of time. People who followed the Viking diet were able to lose 4% of their body weight, much more than people who followed a normal diet.(2)


The advantages of the Viking diet compared to other diets

  • Adhering to the correct process of the Viking diet leads to the correct pattern for nutrition.
  • Relieving inflammation caused by diseases
  • Fat burning and increasing body metabolism
  • Blood sugar control
  • Blood pressure control
  • Reduction of triglycerides and cholesterol
  • Reduction of heart disease


How can we incorporate the Viking diet into our daily lives?

 Fish, vegetables and grains

“The Nordic diet has its roots in the Viking tradition and includes fresh, natural foods eaten by residents of Sweden, Norway, Iceland, Denmark, and Finland, ” says Dr. Louisapter, a cardiologist and nutrition and weight loss specialist.

Nordic vegetables include cabbage, broccoli, Brussels sprouts, cauliflower, roots and peas. Types of fish include salmon, sardine, herring, dried fish and salted fish. Fruits do not grow in abundance in the region.

High hydration is recommended, while red meat, processed foods, added sugars, and refined foods should be avoided.

Red meat and little fat

The Nordic diet is rich in healthy unsaturated fats and fiber, with low amounts of sugar, saturated fat, and processed foods. In many ways, it is similar to the Mediterranean diet, which has been shown to help prevent heart disease.

Both diets are rich in omega-3 fatty acids, which lower blood pressure, increase good cholesterol, decrease bad cholesterol, and reduce the risk of diabetes.


Fighting fiber and probiotics with digestive problems and obesity

Many studies show the benefits of eating fatty fish as well as lean fish. These foods contain many essential nutrients (vitamins and minerals) as well as fiber, which can help with satiety, lower cholesterol, control blood sugar, and potentially reduce the risk of colon cancer.

Additionally, fermented foods, another aspect of this diet, are great for gut health because they contain good bacteria (probiotics) that can help populate our gut and may again prevent many conditions such as obesity, Digestion, diabetes, etc. protect.


Viking diet breakfast

Omelet with potatoes, spinach and smoked salmon


  • 1 onion
  • 400 grams of freshly cooked potatoes
  • 10 grams of butter
  • Some sea salt and crushed pepper powder
  • 50 grams of fresh spinach
  • 100 grams of smoked salmon
  • 6 organic eggs
  • 200 ml of low-fat milk


How to prepare Viking diet breakfast:

  1. Peel and chop the onion.
  2. Cut the cooked potato into large pieces.
  3. Fry potatoes and onions in a pan.
  4. Then add some salt and pepper to it.
  5. Wash the spinach, drain and add to the pan.
  6. Cut the smoked salmon into smaller pieces, add to the pan and mix.
  7. Put the eggs in a bowl.
  8. Now add the milk and mix well.
  9. Put the pan on the flame for 8 to 10 minutes until it turns golden.
  10. You can pour it on whole grain rice and enjoy it with pickled beets.

Viking diet lunch

Roasted chicken, peas and green onion, bacon and lettuce


  • A large organic chicken weighing 1.5 kilos
  • A handful of parsley
  • 1 lemon
  • 20 grams of butter
  • Sea salt and pepper powder


How to prepare Viking diet lunch:

  1. Clean the chicken and clean the parsley.
  2. Cut the lemons in half.
  3. Fill the chicken belly with parsley, lemon, pepper and salt.
  4. Now sew the chicken.
  5. so that its legs stick to the chest.
  6. This method makes your chicken tastier.
  7. Place the chicken on the grill side of the pan to drain.
  8. Place the chicken at 170 degrees for 1 hour.
  9. Then take it out of the oven and enjoy it with peas, bread, lettuce, bacon, green onion and potatoes.


Baked chickpeas with green onion, bacon and lettuce

  • 1 kg of peas
  • 15 grams of cold butter
  • 150 grams of green onion
  • 30 grams of chopped bacon
  • 1 head of lettuce
  • Half a hand of chopped parsley leaves
  • Sea salt and pepper powder
  • Juice of half a lemon

How to prepare:

  1. Remove the pods from the peas and peel the chives, but do not chop them.
  2. Pour the butter and bacon into the pan and fry slowly until golden.
  3. Add the green onions until they are fried well.
  4. Cut the lettuce into large pieces.
  5. When the green onions are fried, add the peas and fry for 30 seconds.
  6. Then add lettuce and parsley.
  7. Mix well and season with salt, pepper and lemon juice.


Viking diet dinner

Fried fish with brown butter, parsley and potatoes


  • Fish
  • plain flour
  • Sea salt and pepper powder
  • 100 grams of butter
  • 2 tablespoons of vinegar
  • A handful of chopped parsley
  • 1 kilo of boiled potatoes


How to prepare Viking diet dinner:

  1. Your fish must be fresh.
  2. Wash the fish with cold water and cut the belly so that you can put some butter inside the fish belly while frying.
  3. Roll the fish in flour and season with salt and pepper.
  4. Melt the butter and let it foam.
  5. Then fry it for 3-4 minutes until both sides are golden.
  6. When the bone under the head of the fish is easily removed, it means that the cooking time is over.
  7. Now you can add a little vinegar, chopped parsley and boiled potatoes to make it aromatic and drinkable.

According to the studies conducted based on the types of diet, women who regularly use fish, cabbage, rye bread, oatmeal and root vegetables such as carrots have 45% less heart attack. This diet is rich in vegetables and olive oil, while the amount of meat and dairy in it is very low.

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