10 tips – simply slim healthy
Healthy and easy to lose weight – it is best to lose pounds quickly. “10 kilos in 3 weeks – diets promise however often only a short term success without paying attention to the long-term health.
After the diet is before the diet? It is often difficult to maintain weight after a classic diet. The lost kilos fall victim to the yo-yo effect and are visible again on the display of the scales faster than you would like.
Diets usually reduce either the intake of fats, carbohydrates, or proteins. At the same time, a mineral or vitamin deficiency can threaten, which can become dangerous for the body.
But how can one lose weight in a healthy way without bringing the body into a state of deficiency and then even maintain the weight in the long term?
We present the 10 most helpful tips:
1. not (necessarily) less – but the right carbohydrates
Strong blood sugar fluctuations with the consequence of ravenous appetite attacks have brought carbohydrate-rich nutrition into disrepute.
Typical grain products such as noodles, pizza, and rolls are starch-rich food, which has a relatively strong influence on the blood sugar level and let the thoughts about the next meal circle fast again. Soft drinks or fruit juices contain a lot of sugar and also contribute to unfavorable metabolic situations in the body. The device of the hormone metabolism by fluctuating blood sugar levels and inflammatory processes from the joints one speaks in the medicine of a Leptin or insulin resistance
Low-carb diets avoid sources of carbohydrates rich in starch and sugar, which can adversely affect metabolism.
Paleo, on the other hand, is not a low-carb diet but goes one step further. Paleo focuses on carbohydrates from natural and unprocessed foods and the individual carbohydrate needs of each person.
With a more careful selection of foods, one often eats proportionally fewer carbohydrates and more fat and protein-rich meals. This combination leads to a more stable blood sugar level throughout the day, a long-lasting feeling of satiety, and the absence of frequent attacks of ravenous hunger.
Physically active people often feel more comfortable with more carbohydrates in their diet and like to eat more carbohydrate-rich side dishes such as sweet potatoes, potatoes, white rice, or fruit such as apples and bananas – and can still lose weight healthily. The tendency, it makes sense to make your diet richer in carbohydrates than in the winter months, especially in the summer months.
While some people can also lose weight with more carbohydrates in their diet, it helps others to drastically reduce their carbohydrate intake. The special physiological condition called ketosis requires a particularly low carbohydrate intake: less than 50 g/day. A ketogenic diet can make sense especially in the short term, in the winter months, and/or with a therapeutic background and should be well considered.
Besides sugar, fruit also contains dietary fiber (food for intestinal bacteria) as well as health-promoting secondary plant substances. Who would like to decrease healthy focuses itself best on sugar-poor fruit places such as Avocados, berries, Wassermelonen, grapefruits, or also peaches? If losing weight is the goal, sugar-rich fruits (mangos, grapes, pineapples) should be consumed in smaller amounts.
Conclusion: Losing weight in a healthy way also works with foods richer in carbohydrates, it just has to be “the right ones”. Carbohydrates are an important source of energy, especially for active people, and provide food for the intestinal bacteria in the form of fiber. Fruit should be enjoyed with caution.
2. vegetables full – healthy ballast for the intestine
Dietary fibers are indigestible carbohydrates for us. Instead of being absorbed in the small intestine and used for energy production, dietary fibers reach the large intestine and “feed” the intestinal bacteria which are beneficial to us. In the meantime, it is known that intestinal bacteria have an influence on the utilization of energy (kilocalories).
We find ballast materials above all in vegetables and fruit. Vegetables are thereby the “superfood” for removing badly. In addition to dietary fiber, it contains a lot of vitamins and minerals that can support a healthy metabolism.
A lot of vegetables also fill the stomach and intestinal tract, which leads to a faster and longer-lasting feeling of satiety.
The more colorful the vegetables on your plate, the better. This ensures that you are supplied with all the important nutrients. Get inspired by our creative vegetable recipes.
In order for the intestines and intestinal bacteria to adapt to healthy dietary fiber, it is advisable to slowly increase the proportion of vegetables in your diet. To avoid digestive problems, the following proverb applies: Well chewed is half-digested.
Result: A vegetable-rich nutrition
So that the intestine and the intestine bacteria can adjust themselves to the healthy ballast materials it is advisable to increase the vegetable portion in the nutrition slowly. In order to avoid digestive complaints, the proverb applies: Well chewed is half-digested.
Result: A vegetable-rich nutrition leads to a healthier composition of the intestine bacteria and helps when removing.