Diet - the best tips for losing weight
You sent us many exciting questions that the expert team from the ChroniquesDuVasteMonde Diet Coach answered. Here is a selection of the most interesting topics - every week we pick up a new question.
New: "What is suitable for a quick diet breakfast?"
In "little_mama" it gets hectic in the morning. In front of the office, she quickly brings her daughter to the day care center. There is no time for long snipping. She is looking for a tip for a quick breakfast.
The answer from ChroniquesDuVasteMonde Diet Coach:
How about deep-frozen fruit that you can defrost overnight or defrost in the microwave in the morning? Add 3 to 4 tablespoons of oatmeal or cereal and a yogurt or milk.
The alternative: fruit or vegetable juice and a wholemeal bread with cheese.
Note: The complete expert advice can be found at Bfriends.
"Do you lose weight if you do not eat carbs in the evening?"
Morgenstern75 asks if it is right to stop eating carbohydrates during a diet in the evening.
The answer from ChroniquesDuVasteMonde Diet Coach:
Basically, you lose weight when you consume less energy than the body consumes. It is not absolutely necessary to do without carbohydrates in the evening. We do not have any scientific studies to suggest that it will decrease faster or better in this way.
The background to this recommendation: Insulin levels increase with every meal. The higher the carbohydrate or sugar content, the more the insulin level increases. Because insulin inhibits fat loss, some diets recommend eating high carbohydrate foods in the evenings.
Insulin is a hormone from the pancreas, which causes glucose (glucose) from food as quickly as possible from the blood into the cells is transported.
Crucial is the amount and type of carbohydrates: If sweets are eaten in the evening, the blood sugar level rises relatively quickly and the insulin secretion is high.
If instead there is bread, fruit or vegetables and other foods such as cheese, sausage, quark, meat or fish, the insulin level does not increase so much. The important thing is the combination of the food and the quantity. Then, despite diet and carbohydrates in the evening no problem.
Note: The complete expert advice can be found at Bfriends.
"Which snacks are suitable for diet?"
Morgenstern75 is often hungry between meals. She does not always want to eat fruit, especially since she has the feeling that she gets even more appetite from apples. What are suitable alternatives?
The answer from ChroniquesDuVasteMonde Diet Coach:
Fruit as a snack becomes attractive again if you prepare it in different ways, for example as fruit salad or mixed with yogurt or quark. Milkshakes are also delicious and fast with fruit, or buttermilk, mixed with pureed fruit or fruit juice.
If you prefer hearty, you can make a crispbread with cream cheese and tomato, or half a wholemeal bun with cheese (30% fat i.d. Tr) and vegetables.
For on the go, nuts, trail mix or dried fruit are suitable. They contain many important nutrients. But beware: Because of the calories you should only eat small amounts of it. A handful is enough as a snack. Even a cereal bar is okay, if you keep the fat and sugar content in view. However, if sugar is one of the first three digits in the list of ingredients, the sugar content is too high. A good alternative is then fruit slices.
The good news: There is nothing wrong with occasionally treating yourself to a piece of low-fat yeast cake with fruit.
Note: The complete expert advice can be found at Bfriends.
"Which dairy products are ideal for losing weight?"
London Mouse asks which fat percentage in dairy products is best for a diet. She also wants to know if low-fat milk contains more protein than milk with a higher fat content.
The answer from ChroniquesDuVasteMonde Diet Coach:
Right, in fat-reduced dairy products is more protein than in higher-fat varieties. Here are two examples:
150 g of yogurt 1.5 percent fat: 5.1 grams of protein 3.5 percent fat: 4.95 grams of protein
Sliced cheese, 1 slice (30 g) 30% fat i.Tr .: 8.2 g protein 45% fat i.Tr .: 7.58 g protein
Of the three nutritional components fat, carbohydrates and protein, protein has the greatest satiating effect. Therefore, protein is basically important for a diet.
But fat also has a strong satiating effect and therefore should not be completely reduced. The body also needs certain fatty acids or fat-soluble vitamins that it can not produce itself. Therefore, low-fat products such as yoghurts or milk with 1.5 percent fat are the best option for a diet. Skimmed products are not ideal. They do not saturate so well and also contain less vitamins such as vitamin D and minerals.
However, lower-fat and thus protein-containing dairy products are generally not better when losing weight. Compare the calories when shopping. Often, low-fat products such as yoghurt add more sugar and the calorie content is sometimes even higher.
Note: The complete expert advice can be found at Bfriends.
"Is sweetener harmless?"
Fischli wants to know if sweetener is really as bad as his reputation. She sweetens her coffee with sweetener and occasionally drinks light cola or fanta. She wonders if that's okay during the diet.
The answer from ChroniquesDuVasteMonde Diet Coach:
According to the current state of science, sweeteners in normal quantities are not harmful to health. However, they can stimulate the appetite in some people and even trigger food cravings.
The reason: A low blood sugar level causes a feeling of hunger in the body. If you eat carbohydrate-rich foods, the blood sugar level rises again. With sweetener this is not the case, the hunger remains.
Anyone who experiences appetite or cravings after consuming sweetener-containing beverages or foods should use less or no sweetener. Otherwise, nothing speaks against a low use of sweeteners.
In general, if you want to lose weight, you should try to reduce your preference for sweets. This is done by, for example, gradually reducing the amount of sweetener in coffee. It is best to replace light soft drinks with water and unsweetened teas.
Note: The complete expert advice can be found at Bfriends.
"I eat only twice a day and still do not lose weight"
Micherl breakfasted between 8 and 9 o'clock in the morning, between 14 and 16 o'clock she eats a main meal. In between, she eats nothing. In the evening there is, if anything, only a trifle. Since mid-December she tries to lose weight. Although she has the calories in mind, she has lost only one kilo in 4 weeks. Is she doing something wrong?
The answer from ChroniquesDuVasteMonde Diet Coach:
Micherl should schedule at least three main meals a day to absorb enough nutrients. With just two meals a day, she does not manage to get enough vitamins and minerals. The long breaks between meals signal to the body that it needs to adjust to a hunger condition. That means the metabolism is on a low flame and the body holds all the reserves. Therefore, it does not decrease.
So what do you do? Boost the metabolism! She should always eat at least three meals a day and also exercise.
Note: The complete expert advice can be found at Bfriends.
