Lighter weight loss
You, dear users, have asked your questions about nutrition and diet in the community over the last few weeks - our nutrition professionals answered. The most interesting excerpts from the expert advice can be read here. Every week we publish a question from our online diet consultation. The answers are partly shortened. The entire diet consultation can be read in the community. A big thank you goes to the many users who have participated with questions and to the team of the ChroniquesDuVasteMonde Diet Coach for the answers.
New: How "safe" are calorie indications?
"Blueberry" has noticed that the calorie information for yogurts vary depending on the brand - despite the same level of fat. It is similar with pasta: Even if the ingredient is always whole grain durum wheat semolina on the package, the individual manufacturers quote different calorie numbers. As an extreme example, she introduced Pangasius fillets - for 200 grams stood between 60 and 225 calories on the pack.
The answer from ChroniquesDuVasteMonde Diet Coach:
For processed foods, different formulations can lead to differences in the nutritional values. Thus, the sugar / fruit content of yogurt with the same fat content level is different. And not every noodle maker uses the same amount of whole grain durum wheat semolina for his product.
The nutritional values of unprocessed foods also vary, depending on the feeding of the animals, climatic conditions, soil conditions, etc.
Nutrition tables usually show average figures.
If you research information on the Internet, then we advise you to take a close look at the source. Reputable calorie charts are based on the federal food key.
Pay attention to whether the information relates to the ready-to-consume portion, ie whether kitchen waste has already been taken into account or not. This too can lead to deviations.
Question 7: Looking for diet-suitable lunch on the go
"liesa2" sits a lot during the day in the car, at noon she regularly grabs chocolate and gummy bears. She is looking for diet-suitable dishes that are also suitable for take-away.
The answer from ChroniquesDuVasteMonde Diet Coach:
The main thing is that you even get something to eat. Often it is not the recipes that are lacking, but the desire to prepare something. Or an empty fridge prevents us from doing so.
If you need recipe suggestions, then browse the more than 3000 recipes in our database. In addition to bread / sandwiches and salads to eat, for example, potato, pasta or rice salad, which you can prepare the evening before. Recipes can be found in the recipe database under the categories "Breakfast", "Picnic" and "Salad" or you just have a look at the children's recipes under Pausenbrot - that's how it tastes.
salads tastes particularly good if you are a little pulled through. You should, however, avoid dressings with mayonnaise. Prefer vinegar and oil or a yoghurt-based dressing. You can also do a cold piece cooked meat wrap up and eat bread / rolls and crunchy raw food. With some herbal quark for dipping, it is especially delicious. So you get a complete and low-calorie meal. Tip: you can actually many Hot meals Also great to eat cold - and bring something variety in your diet.
Do not forget: To get through the day well, drinks, vegetables, fruits or dairy products are important. The most suitable are water, herbal or fruit tea (cold or warm) or juice spritzers.
fruit Like apples, pears or bananas, you can take it all together - or prepare it as a fruit salad at home. Do not forget the lemon juice with the fruit salad, so that it still looks appetizing after a few hours.
vegetables You can also prepare your own home and put together a fresh food box with cucumber, radishes, peppers, carrots, kohlrabi, etc.
When Dairy products Yogurt (also called drinking yoghurt), buttermilk, whey, kefir or quark are well suited.
At higher temperatures, we advise you to a cool box for the car.
Question 6: Figure-friendly cake - is that it?
When "blueberry" is hungry for sweets, she likes to eat cake. She wants to know how she can reduce calories.
The answer from ChroniquesDuVasteMonde Diet Coach:
It makes sense to prefer cakes that contain a lot of fruit, So you can automatically save on sugar, because the sweetness comes through the fruit.
With almost all recipes, you can easily reduce the amount of sugar by about 50 grams. They do not taste the difference and the cake can still bake well.
We advise against replacing sugar. Of the 200 to 250 grams of sugar usually found in cakes, only a small amount remains for the individual piece. In a hidden way we often consume a lot more sugar, for example in lemonades.
As far as the quality of the flour is concerned, wholemeal flour is the best choice, as the whole grain, including the surface layers containing fiber, vitamins and minerals, is used. However, you need special recipes for wholemeal flour, because the higher content of fiber requires more liquid. You can not simply make conventional recipes with wholemeal flour. However, you can easily replace 1/3 of the flour with whole wheat flour. A good alternative is also wheat flour Type 1050. This is a compromise between conventional "white flour" (Type 405) and wholegrain flour. This flour is available in all well-stocked supermarkets and can be used instead of the normal white flour.
Especially recommended are recipes that contain little fat, for example yeast dough or cake based on quark or yoghurt. It is best to use skimmed quark and yogurt with 1.5 percent fat. A healthy alternative is quark oil dough, which is best made with rapeseed oil and skimmed quark.
Question 5: I eat half a bag of gummy bears empty - what helps?
Actually, "lavatria" only wants to eat a gummy - it quickly becomes half the bag, or more. She asks what she can do about it and what sweet alternatives there are.
The answer from ChroniquesDuVasteMonde Diet Coach:
Yes, such a bag of gummy bears gives rest only when it is completely empty ... Since the purchase of smaller bags helps, even if the big bag is cheaper.
Please calculate the amount of sugar that contains a bag of wine gum. To do this, divide the carbohydrate content indicated on the bag by the nutritional values by 2.5. Since a piece of sugar weighs about 2.5 g (and these are pure carbohydrates), you now know how many pieces of sugar cubes are contained in 100 g - this quantity refers to the nutritional information on the bag. Now you just have to calculate the contents of the bag accordingly up or down. Really count the pieces of sugar cubes once and build them up in front of you so you can see them.
If you want to satisfy sweet hunger and yet want to achieve satiety, then fruit in combination with a dairy product, such as yogurt or quark is recommended. Use natural yoghurt with 1.5 percent fat or low-fat quark, which you creamy with carbonated mineral water. You can also sweeten the whole thing with maple syrup or sugar. Do not worry: Compared to many hidden sugars, the amount of sugar you use yourself is low.
With sweet hunger also a sweet (wholemeal) bread with jam or honey helps. If you eat jam, you can spread the bread thickly with lard, instead of butter or margarine.
Also try dry fruits as a sweet alternative, or fruit slices. Of course, these products also contain sugar from the fruits, but at the same time you get a dose of vitamins, minerals and fiber.
Question 4: What to do against frustration?
Sweets or greasy nibbles as food for the soul - almost everyone knows that. "rescue ring" complains that she has gained 9 kilos through frustration over the past 6 months and wants to know what she can do about it.
The answer from ChroniquesDuVasteMonde Diet Coach:
Maybe you know the Pavlovian dog? A dog naturally produces saliva at the sight / smell of food. Now the feeding of the Pavlovian dog has long been combined with the ringing of a bell. After a while, the bell alone was enough to stimulate salivary production in the dog.
It is similar with you: They combine two things that have nothing to do with each other, because you eat when you're not feeling well. The longer you do that, the better this mechanism works and the more you train yourself to do that.
Try to do something else when you are not feeling well. This will not work the first time and you may have to try several alternatives. Above all, you must train your alternatives over a longer period of time. Do not be discouraged by setbacks, as behavioral changes usually take time.
Create a kind of strategic plan, that is, collect alternatives that you could do if you are not feeling well. With what - except food - can you still reward or comfort?
Question 3: Which cooking oil do I use best?
"maja-luise" wants to know which edible oils to eat and which not. She also wonders what edible oils are suitable for frying.
The answer from ChroniquesDuVasteMonde Diet Coach:
For frying, we recommend a refined oil, unlike the native, cold-pressed oils has a higher smoke point and is therefore more heatable.
Refining is a more complex manufacturing process designed to increase the oil yield from oilseeds. Although the oils lose their characteristic taste, but they are characterized by heat-stable. In addition, they may also be deprived of any unwanted impurities that may still be present in the native, cold-pressed oil, depending on the quality of the raw material. An indication of the manufacturing process can usually be found on the oil bottle.
We recommend a total of refined rapeseed oil, which you can use for the warm (but also the cold) kitchen. In order to provide variety in the taste, we also recommend a cold-pressed, odor and flavor-intensive oil such as walnut or olive oil for salads and other cold foods.
Question 2: How do I calculate my basal metabolic rate?
"Path" would like to know how she can determine her basal metabolic rate.
The answer from ChroniquesDuVasteMonde Diet Coach:
Basal metabolic rate refers to the energy expenditure of the body in complete rest, at least 12 hours after the last food intake. The basal metabolic rate serves to maintain bodily functions such as heartbeat and respiration and depends on gender, age, weight and body composition. There are several formulas that allow you to calculate your basal metabolic rate, most commonly the WHO (World Health Organization). Please note, however, that this formula is not meaningful for heavy overweight or underweight.
Basal metabolism / women 19-30 years: (0.062 x weight in kg + 2.036) x 239 = basal metabolic rate / kcal 31-60 years: (0.034 x weight in kg + 3.538) x 239 = basal metabolic rate / kcal
Basal metabolism / men 19-30 years: (0.063 x weight in kg + 2.896) x 239 = basal metabolic rate / kcal 31-60 years: (0.048 x weight in kg + 3.653) x 239 = basal metabolic rate / kcal
The following rule of thumb applies to the remaining age groups: Basic Exposure / Men: Weight in kg x 24 Basic Exposure / Women: Weight in kg x 24 (minus 10 percent)
Since the muscle portion of the body affects the basal metabolic rate (the higher the muscle percentage, the higher the basal metabolic rate), these formulas can only provide guideline values. The individual body composition is not considered. A more precise determination is only possible with the help of a measurement of the body composition (for example via the bioelectrical impedance analysis - BIA).
Question 1: The weight stagnates - how can I continue to lose weight?
The weight of "roeslein72" stagnates. She wants to know what she can do to lose more pounds. She switched her diet to low-fat mixed diet and lost 32 pounds in one year.
The answer from ChroniquesDuVasteMonde Diet Coach:
After this great weight loss you should give your body a break and practice keeping weight. This is just as important as losing weight itself in order to have long-term success.
In terms of nutrition, you have already taken the right path with healthy and reduced-fat mixed diet. For further success, you should also do sports. You can choose the sport according to your preferences and your daily routine. For some, one course is the best solution, the other needs flexibility and prefers to swing on the bike in half an hour. In addition to gymnastics we advise you to a sport, with which you train also endurance, z. B. walking, cycling or swimming. Suggestions can be found on Fit & Trained.
