Many people want to eat healthier. But what does that actually mean - healthy?
Are organic foods always the better choice?
Not always, the market is huge, everyone wants to make money. That's why it is made to seem like everything must be organic. Organic is not necessary, for example, with sweet potatoes, cauliflower, avocados, asparagus, white cabbage, mangoes, watermelons, mushrooms, onions, grapefruits, pineapples, corn, bananas, lemons, and eggplants, because they are less pesticide-contaminated. For the following foods, you should definitely pay attention to organic, Fair Trade, and/or humane treatment as well as regional production: apples, cherries, strawberries, pears, grapes, peaches, cucumbers, bell peppers, lettuce, spinach, potatoes, fish, eggs, meat, dairy products, oils, nuts, dried fruits, honey, chocolate, and superfoods.
Is breakfast the most important meal of the day?
Each of the three meals every five hours is important and should be healthy, varied, balanced, and natural. They should definitely contain a portion of protein, the size of a fist or palm (about 30 g of protein), 2 portions of vegetables, 10-15 g of fat (coconut oil, olive oil, rapeseed oil, nuts, or avocado), 30-60 g of complex carbohydrates (spelt products, quinoa, amaranth), and 10 to 15 g of fiber and almost no sugar.
Do vegans suffer from deficiencies?
Not necessarily. However, they must specifically supplement the vitamins and minerals that are rarely found in a vegan diet, such as vitamin B12, absorbable zinc and calcium, and the Omega-3 fats EPA and BEA. In addition, they should ensure an adequate supply of proteins (1.5 to 2 g per kilogram of body weight). Ideal replacements are legumes or eggs for vegetarians.
Is the soy version of milk the best choice?
Definitely not! These products are often made from genetically modified soybeans and are heavily processed industrially. Soy products are often added with sugar, sweeteners, or flavorings to make them taste good. Soy milk can be highly allergenic and also has an unfavorable ratio of Omega-3 and Omega-6 fatty acids. Cow's milk from grass-fed animals (pasture milk) is recommended, as well as spelt, almond, or rice milk; however, a nut drink can be an ideal alternative, but not a replacement.
Is it good to drink as much as possible every day?
A healthy adult should drink 1.5 to 2 liters of fluid distributed throughout the day, as well as half a liter more per hour of intense exercise, preferably water and/or herbal tea. It is unfavorable for metabolism to drink less than 1 liter and more than 3 liters (without exercise). Soft drinks, sweetened juices, fruit juices, and alcohol are taboo.
If you save too many calories while trying to lose weight, you will suffer from cravings and lose muscle mass. With the following four strategies, you can easily tailor your diet to your type.
Losing weight only works without starving. Sure, if you want to lose pounds, you have to consume fewer calories than you burn. But only salads and low-fat quark won't help at all. Although deprivation often leads to motivating weight loss initially, in the long run, the yo-yo effect looms. Equally ineffective are one-sided diets. From my years of experience, I have concluded: "Those who impose bans on themselves and eat things they don't really like are frustrated and probably hardly lose weight." At the latest when weight loss stagnates, many people give up the diet. Lack of exercise, discipline, and emotional eating promote renewed weight gain. To prevent your weight loss attempt from turning into a disaster, a tailored nutrition program must be designed for your individual needs. You will see: With the appropriate know-how, you will feel fuller, more satisfied, and healthier on your way to your desired body. These rules will help you.
1. Eat More
Many people trying to lose weight drastically reduce their food intake, thereby lowering the calorie intake. Wrong! As soon as you reduce the amounts by half, an alarm mechanism is triggered in your body that shifts the metabolism into energy-saving mode. Conclusion: The basal metabolic rate decreases, and you burn fewer calories.
The body then tries to cope with less energy, which has a strong effect on reducing body weight. In addition, during longer periods of hunger, the body breaks down muscle mass to obtain energy - fatal if you just want to lose a few kilos!
Metabolism (or metabolism) determines how many calories you burn. A substantial 60 percent of energy is spent on vital processes in the body, such as breathing, heart rate, and maintaining body temperature. The energy required for this is also called the basal metabolic rate. The more active your metabolism, the higher the basal metabolic rate. Another 10% of energy is used by the body to digest food.
What matters is what is on the table: Around 25 percent of the energy consumed is lost directly in the utilization of proteins; for carbohydrates, depending on their complexity, it is 6-8%; the digestion of fat costs you only 2 to 3% of the energy consumed. Movement determines only 20 to 30% of the energy requirement. Being physically active boosts metabolism. If you just sit on the couch, you risk your metabolism switching to energy-saving mode. A survival mechanism from ancient times: Those who wasted little energy in times of hunger and rest had better chances of survival.
Conclusion: To lose weight, you need to provide your body with a good foundation so that it can rev up and not slow down the metabolism. What this foundation consists of is crucial.
The following ten rules are the basis for ensuring that your metabolism can operate as a powerful engine in your body throughout your life. After these ten rules, the following ten tips will explain what slows down metabolism.
1. You must eat
Eat at least enough every day to cover your basal metabolic rate. Starving and extreme calorie restriction are by no means useful, but harmful! A healthy diet is based on the following food pyramid.
2. Eat according to your biorhythm
Focus on carbohydrates and proteins in the morning, a colorful variety at lunch, and proteins again in the evening. The body needs nutrients and vital substances according to its biorhythmic needs throughout the day.
3. Use protein as a source of metabolism
Eat your protein portions daily to ensure that metabolism and all building and breakdown processes function. Until the age of 40, it should be 1.0 gram per kilogram of body weight per day, until 50 years 1.5 grams, and from the age of 50, even 1.8 to 2 grams.
4. Drink lots of water
Water is needed for all metabolic processes and is therefore the most important transporter for all vital and nutrient substances. You should drink at least 30 milliliters per kilogram of body weight daily. It is best to drink two-thirds of this in the morning.
5. Eat plenty of vegetables
By consuming nutrient-dense and calorie-light foods, your body is optimally supplied, remains busy processing for longer, and stays full longer. So, go for vegetables!
6. Enjoy with pleasure
Try out new recipes and foods, discover new flavors, and enjoy what's on your plate. Only then can a dietary change succeed in the long run.
7. Activate the myokines
Myokines are a real "wonder weapon": They ensure that unwanted fat reserves are tapped into, muscles grow, increase the basal metabolic rate and metabolism, and also improve cell function, for example, in the immune system. However, the body only releases myokines when you are active yourself. So, every muscle contraction is worthwhile.
8. Train the fast fibers too
Muscles consist of red (slow) and white (fast) fibers. To fully activate muscles, high loads and intensities are necessary during muscle training. So, do not just train in "easy mode" but challenge your body.
9. Increase the mitochondria
You can only increase the power plants of the cells through targeted aerobic endurance training. The longer you train, the better! And above all: Always ensure adequate oxygen supply.
10. Build muscle mass
The muscles are your largest metabolic organ, so you must train them specifically. Build muscles so that the turbo can be ignited. It's like comparing a race car to a Fiat 500. The race car is fast but needs a lot of fuel. A Fiat 500 is not very fast, but it also burns little fuel.
11. The perfect day
Start a perfect day with enough exercise and a balanced diet. Increase this perfect day up to 6 days a week and include a cheat day per week, so you have 3 cheat meals.
You should definitely avoid the following ten things so that your metabolism can truly switch to turbo mode.
1. Skipping breakfast
At the latest two hours after waking up, you should kickstart your body with a portion of carbohydrates, otherwise,
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