Tips for losing weight effectively despite eating all kinds of food from beautiful girl

Posted on April 16, 2018.

Is this the easiest diet EVER? Expert reveals how a handful of protein, carbs and veg at every meal will help you lose weight as her plan hits the UK after taking Scandinavia by storm

A book by a Danish dietitian, which has has taken Scandinavia by storm, has arrived in the UK and is being hailed as ‘the easiest diet in the world’.

The Scandi Sense Diet reveals how you can easily cut calories without counting them by making each meal with four handfuls of food – protein, carbs and two of vegetables.

Its creator Suzy Wengel, 39, a mother-of-five and CEO of a biotech company devised the method after a lifelong battle with her weight, tipping the scales at 15.7 stone at her heaviest.

But on her self-made diet plan, The Scandi Sense Diet she managed to lose more than six stone in 10 months and keep it off.

Her method has been a huge hit in Denmark where one in 50 people have adopted it and her book, which has just been released in the UK, is set to be translated into eight languages this year.

Before her weight loss, Suzy was constantly tired, suffered with heart palpitations and allergies and had a fungal infection under her overhanging stomach.

The Scandi Sense Diet reveals how you can easily cut calories without counting them by making each meal with four handfuls of food – protein, carbs and two of vegetables

But she spent her second pregnancy researching nutrition and realised that a simple balance of protein, vegetables and fat is what you need to live healthily and lose weight.

After qualifying as a dietitian, she set about writing down everything she’d learned – devising a simple plan based around handfuls of food.

‘You will use the palms of your hands to measure the amount of food you should eat at each meal,’ she explained.

‘You can eat up to four handfuls of food for each meal, and if they are properly balanced you will easily feel full.’

How does The Scandi Sense Diet work?

Because the size of our hands is most often related to our build and our height, this will work out as on average 1,500 calories a day for women and for men a little more, around 2,000 calories a day.

If food is prepared according to the Scandi Sense principles, the amounts will enable you to lose on average 0.9–1.8lb (400–800g) at a measured pace per week until the goal weight is achieved.

Every meal should be made up of four handfuls of food.

Handful 1 and 2: Veg and Salad

These consist of carbohydrates in the form of vegetables. You can choose two handfuls of vegetables, if you like, but a single handful will suffice.

You can have up to two handfuls of vegetables and salad with every meal

Handful 3: Protein

You can choose meat, poultry, fish, shellfish, eggs, low-fat cheese or pulses.

You must have protein with at least two of your three daily meals, however processed protein (such as ham, salami and bacon) must be limited.

If you exercise a lot, it is a good idea to have protein with all three of your daily meals.

Include a handful of protein with at least two of your daily meals, or with all three if you exercise a lot

Handful 4: Carbs

In the form of bread, breakfast cereals, pasta, rice, potatoes and/or fruit and berries.

Handful 4 may be replaced with extra vegetables and up to half a handful of protein if you want to avoid bread, rice, pasta etc.

There’s no need to avoid carbs but your portion with each meal should fit in the palm of your hand


You can have 1–3 tablespoons of fat at each meal. This includes products such as olive oil, rapeseed oil, nuts, kernels, seeds, mayonnaise, tartare sauce, avocado, aioli and pesto, as well as butter, cream, crème fraîche, fatty cheese and dark chocolate.

Coconut flakes are one example of fat with dietary fibre – the same applies to avocado, nuts, kernels and seeds. If you use concentrated fat such as butter, oil and mayonnaise, eat a level tablespoonful.

When it comes to less concentrated fats such as nuts, avocado, crème fraîche or cheese, you can eat a heaped tablespoonful.

There’s no need to avoid fat either. Julia recommends 1–3 tablespoons at each meal


You may eat/drink up to 300ml of dairy products a day if you feel like it – in addition to what is already included in your meals.

This 300ml must have a fat content of 3.5 per cent or less and a maximum of 5g of sugars per 100g of product.

In addition, you can add up to 2 tablespoonfuls of dairy dressing to each meal-box. The fat content should be 9 per cent or less.


Drink 1–1½ litres of water a day. Black coffee, black tea, diet soft drinks and calorie-free squash can also be consumed as often as you like – but use your common sense

If you want to live a life where there is space for a glass of wine or beer, it is a good idea to establish your habits during the weight loss period so that you have them in place even after your weight loss.


Your food should be tasty, so feel free to use different flavourings.


Whilst nothing is forbidden by Scandi Sense, there are some foods that you should enjoy in limited quantities, or compensate for at other meals. I call these foods ‘indulgences’. They could be sweets, cake, ice cream, crisps, tortilla chips or sweet drinks.

The Scandi Sense Diet has just been published in the UK

How to make a day of Scandi Sense Diet meals


HANDFUL 1 +2: Spinach, carrots, radishes

HANDFUL 3: Cheese, smoked pork

HANDFUL 4: Strawberries

FAT: Cream

DAIRY PRODUCT: Skimmed milk

FLAVOURINGS: Vanilla extract, sweetener


A smoothie, half a handful of cheese, radishes, sliced meat and carrots

How to make a green smoothie

100g frozen chopped spinach

150g strawberries, frozen

200ml skimmed milk

60ml whipping cream (38% fat)

½ teaspoon vanilla extract

1 teaspoon liquid sweetener

40g cheese, max. 17% fat

2 slices of smoked saddle of pork

2–3 small carrots

2–3 radishes

Place the spinach, strawberries, skimmed milk, cream, vanilla extract and sweetener in a sturdy blender. Blend everything to a thick consistency.

It may be necessary to stop the blender a few times, stir the ingredients and blend again.

Cut the cheese into sticks or small slices. Serve the cheese, the smoked pork and the carrots alongside the smoothie.

Energy 506kcal · Protein 28g · Carbohydrate 28g · Dietary fibre 5.8g · Fat 31g


HANDFUL 1 +2: Broccoli, carrot, bean sprouts

HANDFUL 3: Prawns

HANDFUL 4: Glass noodles

FAT: Peanut butter, cashew nuts

FLAVOURINGS: Soy sauce, honey, chilli flakes, lime juice, coriander


Two or three handfuls of noodle salad with prawns, one handful of glass noodles.

How to make prawn noodle salad

40g glass noodles

50g broccoli

1 small carrot

50g bean sprouts

125g prawns

1 tablespoon chopped coriander plus extra to garnish

15g toasted cashew nuts

For the dressing,

1 tablespoon soy sauce

15g peanut butter

2 teaspoons honey

Pinch of chilli flakes

1 tablespoon lime juice

Combine the soy sauce, peanut butter, honey, chilli flakes and lime juice with a whisk to make the dressing.

Cover the glass noodles with boiling water and allow them to stand for 10 minutes.

Drain and rinse the noodles in hot water.

Divide the broccoli into small florets and cut the carrot into matchsticks.

Combine the broccoli, carrot and bean sprouts in a bowl. Toss the vegetables in the dressing.

Add the prawns and chopped coriander.

Arrange the vegetables on top of the glass noodles, and sprinkle with the cashew nuts, roughly chopped. Garnish with a sprig of coriander.

Energy 524kcal · Protein 32g · Carbohydrate 61g · Dietary fibre 5.4g · Fat 16g


HANDFUL 1 +2: Mushroom, leek, salad

HANDFUL 3: Flank steak

HANDFUL 4: Passion fruit

FAT: Olive oil, cream, dark chocolate

DAIRY DRESSING: Crème fraîche

FLAVOURINGS: Sugar, soy sauce, chilli flakes, pepper, vegetable stock, tarragon, salt, vanilla, sweetener, if using


One handful of salad, one handful of the mushroom mix and one handful of steak. One passion fruit with vanilla cream

How to make steak with mushrooms

1 tablespoon muscovado or soft brown sugar

2 tablespoons soy sauce

½ tablespoon chilli flakes or paprika

Sprinkling of pepper

1 tablespoon olive oil

1 flank steak (about 150g)

2 portobello mushrooms

½ leek

1 teaspoon olive oil

60ml whipping cream (38% fat)

½ vegetable stock cube dissolved in 100ml boiling water

½ tablespoon dried tarragon

Salt and pepper, to taste

40g mixed salad leaves

Fresh tarragon, to garnish

Mix together the marinade ingredients.

Place the steak and marinade in a sandwich bag, close the bag tightly and marinate in the fridge for at least 2 hours.

Slice the mushrooms and leek. Fry the mushrooms in the olive oil for 10 minutes before adding the leek.

Add the cream and stock and simmer for 10–15 minutes. Season with tarragon, salt and pepper.

Fry the steak for 6–8 minutes on each side. Allow to rest until the mushroom mix is ready.

Arrange slices of steak with the mushroom mix and salad.

Cut the passion fruit in half. Stir the vanilla into the crème fraîche and add sweetener, if using. Serve with a spoonful of vanilla dressing and grate the chocolate on top.

Energy 566kcal · Protein 42g · Carbohydrate 25g · Dietary fibre 6.7g · Fat 32g

Source: Daily Mail