The Scandi Sense Diet is based around colourful and balanced meals.

  • Danish-born Suzy Wengel, a dietitian and CEO of a Biotech company, is the author behind 'The Scandi Sense Diet.'
  • Her eating plan is based on the simple principle of measuring your portions of food for each meal with handfuls.
  • Each meal should consist of four handfuls — one each of protein and carbohydrates, and two of vegetables — plus a spoonful of fat.
  • Wengel lost 40kg in 10 months by following this diet and has kept the weight off since.

When it comes to health and wellbeing, simplicity is always key — if something can fit into your daily routine and not feel like too much of a chore, you're probably more likely to stick to it.

Danish-born Suzy Wengel, a dietitian and CEO of a Biotech company, believes she has the answer to weight loss and healthy eating. In her book "The Scandi Sense Diet," she details a plan that is based on a principle that has been hailed as "the simplest diet in the world."

Under the diet, each meal should consist of four handfuls of food — a handful of protein, of carbohydrate, and two of vegetables — plus a spoonful of fat.

This means no kilojoule-counting or weighing of food portions — which can be difficult if you're on the go and impossible if you don't own a pair of kitchen scales.

39-year-old Wengel found inspiration for her book through her own personal experience. She told Business Insider that she lost 40kg in 10 months — and, crucially, has kept it off by deploying her handful strategy at mealtimes.

She wrote in the caption: "I repeatedly lost weight and put it back on again, gaining a little more weight each time. After seventeen years I finally stopped yo-yo dieting and #overeating.

"There is no magic behind my method and tools — just a healthy and balanced view on diet and exercise."

Following this diet, she estimates you can lose on average 400–800g per week, until your desired weight is met. The handful plan will roughly translate to 6,276 kilojoules a day for women and 8,400 for men.

So what does a four-handful meal look like?

If you're tempted by the diet and are looking for some recipe inspiration, Wengel told Business Insider that there are over 44,000 pictures on Instagram using the hashtag #sensekost that show what meals look like under 'The Scandi Sense Diet.'

Here are some of Wengel's snaps that could work for a full day of eating — spaghetti bolognese included — along with the handful content written in each of the captions.


Handful 1-2: asparagus, green salad

Handful 3: 2 eggs, an extra egg white and a half handful of white puck cheese 17%

Handful 4: saved in favour of a little more protein

Fat: Oil to fry egg and 30g of roasted pine nuts

Seasoning: salt, pepper, chili and garlic


Handful 1-2: carrot, cucumber, pepper, tomato, mushroom

Handful 3: pate, egg, a piece of bacon

Handful 4: bread

Fat: three different cheeses

Seasoning: marmalade

All washed down with a pot of tea.


Handful 1-2: onions, chopped tomatoes from cans, cabbage

Handful 3: beef

Handful 4: saved in favour of a glass of wine

Fat: olive oil, cream, fat cheese

Seasoning: salt, broth, garlic, oregano, chili flakes

Wengel added that men and children should eat pasta with this meal.

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