Your questions, our answers
Why do not I continue despite initial success? Are dried fruits - albeit high in calories - an alternative to sweets? What to do when the cravings come in the evening?
You sent us many exciting questions that the expert team from the ChroniquesDuVasteMonde Diet Coach answered. Here is a selection of the most interesting questions and answers.
Question 8: "Beaten over the strings - and now?"
The question from Fischli:
I have a question to "save" or "make good" calorie needs. Is it possible during a diet if you were below your calorie goal for one day, using up the rest the next day? Or is it possible to make up for a day when you hit the strings by eating less the next day, or do you generally advise against it?
The answer from ChroniquesDuVasteMonde Diet Coach:
Yes, to a certain extent, in special situations, you can do something that saves you one day, for example, when you know it may be a bit lusher the next day. But do not starve!
The calorie recommendation of a diet is more likely to be seen on average of several days. However, it should not look like you eat nothing in one day and eat twice that the next day. This is a very blatant example that we give you here, but you certainly understand what it means: the deviations should not be too big and most of all, it should not be too little for a long time.
If you reduce the calorie intake even further with the already reduced calorie intake during a diet, then the danger of food cravings increases, which often leads to more eaten altogether. And that helps you a little with the diet. They need the food to get through the day and to be fit and efficient. It must not come to restrictions of physical well-being.
Question 7: "What speaks against light products?"
The question of bee01:
Again and again it is pointed out that light products are not the truth. Why not? Maybe there are products that are recommended in the light version? Are not they helping to save calories?
The answer from ChroniquesDuVasteMonde Diet Coach:
For the terms "light" or "light" so far there were no clear legal regulations, which often led to confusion. For example, a diet yoghurt may contain sweetener instead of sugar but have the same fat content as regular yoghurt.
However, from 1 July 2007, food manufacturers will have to comply with the new EU regulation. It creates more transparency for consumers. Terms such as "light", "light" and "energy-reduced" may only be used if the content of nutrients falls below the average nutrient content of comparable conventional foods by at least 30 percent. It is also necessary to specify which properties make the food "light"; ie e.g. less fat or less sugar.
However, fat-reduced and light products still carry a certain risk: they lead to a more generous handling, which is particularly attractive for many during weight loss. But who, for example, twice as much of a low-fat margarine on bread, has not won anything.
Conclusion: Only a sparing use of light products actually leads to a lower energy intake. But with healthy, wholesome food and drink, weight problems can almost always be avoided right from the start and get a grip on them in the long term. Sufficient sports and exercise are still the most meaningful light building blocks.
Question 6: "Diet time too high"
The question of Easyklee:
"I have tried several times with the ChroniquesDuVasteMonde diet recipes, I find most recipes delicious, filling and easy to make, but I can not find a rhythm to eat.
There are five meals a day. If I eat a cereal in the morning, in between whey drink, fruit, then the effort is still okay. But then I have to do something in the morning to go to the office, and in the evening I have to cook too.
To make matters worse, that I should make myself a meal plan for a few days, so I then have the ingredients at home. Spontaneous cooking is difficult, something is always missing. And then I fall back into old habits (cooked spaghetti quickly, bite pesto, finished).
Even now that I'm home because of illness and have time, I can not manage to make at least two prescriptions a day. What am I doing wrong?"
The answer from ChroniquesDuVasteMonde Diet Coach:
"We recommend that you plan and prepare your meals for the following day in the evening, then it's faster in the morning.
Cook a bit more in the evening and take the rest to work. For example, if you have noodles in the evenings, just cook more and prepare a salad with plenty of vegetables from the rest, which you can eat cold the next day. Of course, it is better to just cut fresh vegetables, but then compromises are necessary. Give up on a few vitamins rather than the complete salad.
You can also grease a sandwich in the evening, because straight whole-grain bread remains fresh with the appropriate packaging in an airtight can until the next day.
Fruit, vegetables and yoghurt should also be part of your break time. Maybe you can also store it at work so you do not have to bring something every day, and is not there a place to retreat to work where you can spend your lunch break undisturbed?
Although there is no 'golden rule' for meal frequency, with at least 3 main meals, you prevent nightly food cravings, and these often make you eat more.
Please never forget who you are bothering! "
Question 5: "cravings for sweets - what to do?"
The question of Katharina82:
"How come I get cravings for sweets after lunch (no matter how much I've eaten, even when I'm full), and then, if I do not get anything sweet, I can not concentrate anymore Mood is in the cellar! "
The answer from ChroniquesDuVasteMonde Diet Coach:
"Although you are full, after lunch you are only of one particular flavor, usually hearty, saturated, but not of the sweet flavor, so there is still room for a dessert ... Connection no need for something sweet.
Do not ignore the sweet hunger, but after the meal, try a sweet dessert with fruit salad, quark, yogurt with ripe, sweet fruit. Often a cup of sweet tea or another sweet drink helps. However, this should not be a permanent drink.
Overall, we would like to recommend that you never eat sweets when hungry instead of a meal. This increases your desire even more. Also, force yourself to enjoy sweets and never eat on the side. Always be completely focused on the sweets! "
Question 4: "Sweets in learning"
The question of Madagascar:
"When I started studying, I started to make learning so much more enjoyable, while enjoying all the good stuff (sweets), but unfortunately, I can not learn any more when I am I do not keep shoving something between my teeth, I get totally restless, get up all the time, put a new gum in my mouth every 10 minutes, and in the end I end up getting some chocolate or other sweet stuff While I try to eat some sandwiches or vegetable sticks instead, it does work halfway, but unfortunately it does not mean that I eat less, and then I do not stop when it's almost bad, at normal times when I do not have much to learn , I do not have this problem.
Do you have any idea how I could stop eating without my concentration sapping? "
The answer from ChroniquesDuVasteMonde Diet Coach:
"Do you know the Pavlovian dog?" This is an experiment by the Russian scientist Pawlow to prove the so-called classical conditioning.At the presentation of food in the dog naturally salivation flows.This natural stimulus was combined in the experiment for a time with a bell sound and after a while, the bell sound (without the food) was enough to cause salivary flow in the dog.
You have similar traits: you can only learn with sweets, even though these are two completely different things that do not belong together naturally. Since you have trained this behavior at some point, first of all, there is nothing against it to train again - but this is more difficult. They have to break through behavioral chains, that is to say change automatic processes and train new processes.
Make a list of how you can shape your learning differently in the future and try out the different variations in turn - not just once, but over a longer period of time. This may be z. For example, these changes may be:
- Basically do not eat on the side, but regularly take breaks.
- Have no sweets in the house.
- Buy very expensive sweets or buy sweets in small packages. The bar to rip open a new packaging is often greater than to take another piece of the broken chocolate.
- Install relaxation exercises or gymnastics between lessons (Hint: Try these exercises for neck tension). "
Question 3: "Dried fruit for snacking?"
The question of Plover:
Dried apricots, figs, pineapples, mango - super delicious! Absolute highlight: apple rings or chips - great to nibble on. Aaaaber - and now the question! - a look at the list of ingredients has shown that everywhere there are 50 to 70 grams of sugar per 100g in. For apple chips were even 90g carbohydrates / 100g indicated (is the degree of drying, already clear!) then really so good? Is that really something else to snack on gummy bears? "
The answer from ChroniquesDuVasteMonde Diet Coach:
"When you crave something sweet, you usually only get something sweet, meaning vegetable sticks, pretzel sticks or cheese bread will not really satisfy your appetite for something sweet. Dried fruit is often recommended as an alternative because it has a very strong and concentrated sweetness while providing vitamins, minerals and fiber. These important accompanying substances are missing the gummy bears or other sweets.
Of the calorie content, as you have already determined yourself, the dried fruit but under no circumstances to be underestimated - as well as the fresh fruit or the fruit juices. It is not for nothing that the recommendation is to drink better juice spritzers. Also, in the consumption recommendation for fruits and vegetables, the vegetables take a higher priority than the fruit. The calorie content also plays a role here. Even if the dried fruit can therefore be described as healthier or more natural, the recommendation to leave it with a small amount applies. "
Question 2: "What is my basal metabolic rate?"
The question from rosemary:
"I currently weigh 65 kg at 168 cm, but it is distributed very unfavorably, mainly on my stomach, and that should not be dangerous, I also try to lose a few pounds, I do sport moderately but regularly, I run 2 to 3 times the week about 8 kilometers, from time to time I do some muscle training.
Well, one thing I know, no matter what "diet" one pursues, one probably will not get around the following: calorie consumption> calorie intake.
Now I would like to know how high my basal metabolic rate is. You hear all sorts of things and there are also various calculations on the Internet, but from 1400 to 2000 calories for me (office work) was already there. Could you tell me something?
And is it really so: To lose 1 kg of fat, you have to save 7000 kcal?
The answer from ChroniquesDuVasteMonde Diet Coach:
"With your weight and your height and with a BMI (body mass index) of 23 you are completely in the normal weight range and that also nicely in the middle, so not even at the upper limit.The fat distribution is used in terms of a risk assessment primarily in the area of overweight application and therefore less relevant for you.
If your abdominal area causes you problems, then the question arises as to whether you would benefit from a general weight reduction that is not necessary due to your BMI. Therefore, we recommend that you work through the targeted training of the abdominal area and tighten. There are many courses on the female problem areas "stomach, legs, butt".
You got it straight to the point: No matter if the trend is towards a low-fat diet, less carbohydrates and more protein / fat or any other method - the calorie consumption must exceed the intake. The balance needs to be unbalanced - either through higher consumption or lower calorie intake. The best way is through a combination. And indeed the calorie difference for 1 kg has to be about 7000 kcal.
To determine your basal metabolic rate, we recommend the following formula, which is also recommended by the WHO (World Health Organization). However, it is not valid for severe underweight / overweight:
Women 19-30 years: basal metabolic rate in kcal = (0.062 x kg body weight + 2.036) x 239
Women 31-60 years: basal metabolic rate in kcal = (0.034 x kg body weight + 3.538) x 239
Use this formula to calculate your basal metabolic rate. This is the amount of energy your body needs to maintain its body functions, even in absolute calm. In order to determine the total calorie needs of your body, you have to add the so-called power consumption, the energy consumption through physical activity.
Simply multiply the basal metabolic rate by a so-called PAL value (Physical Activity Level). For office activities with average recreational activity, you can multiply the basal metabolic rate by a factor of 1.4 - 1.5 to approximate your total energy usage per day. Please consider the calculated number only as a guide. "
Question 1: "I will not continue"
The question from Fischli:
"I've been on the ChroniquesDuVasteMonde diet since mid-January and have already lost 9.5 kg.Now creeps for 2 to 3 weeks, the problem that I do not continue to lose weight. Or let's say seeeeeeeeehr slowly. I stick to my calorie intake (according to Handy Coach 1600 kcal), do sports regularly and still do not come from the place. Now I ask how I can help the acceptance again on the jumps. Or are the 1600 kcal calculated by the cell phone coach too high? I'm 1.64 meters tall and currently weigh 85kg. "
The answer from ChroniquesDuVasteMonde Diet Coach:
"First of all, we would like to congratulate you on your great dietary success since the beginning of the year! You have lost an average of more than 3 kg per month and we already see a weight loss of 500 g per week, that is about 2 kg per month great success.
It should also be slow with weight loss, because quick successes are usually not long lasting - you have certainly already made this experience. Our diet should still fill you up, be delicious and varied and also provide your body with all the essential nutrients. And in the long run it is the goal that your eating and moving behavior changes so that you can maintain this changed behavior permanently. And all of that does not happen overnight.
So, if it's not as fast with weight loss as it was at the beginning, that's not a setback. It is quite often the case that it works better in the beginning and then there are phases of standstill in between. In this case, in fact, continue and do not lose sight of the goal!
If you get out of motivation, we recommend that you write a list of reasons why further weight loss is desirable for you. Hang this list in one place where you can see it several times a day.
Write down the positive experiences you have experienced through weight loss since the beginning of the year. They have already lost very well at 1600 kcal, and if you lose weight for a long time, there's nothing wrong with reducing the amount of calories. However, this only applies if you are a woman - at Fischli we assume. Under no circumstances should the calorie intake fall below 1200 kcal per day.
We wish you the best!"
