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Fitness Myth: “Diets Make You Slim” – is it True or Not?

When people want to lose weight, many go on a diet. And there are quite a few of them. But do the diets actually live up to their promises? Do we actually get slim with the help of a diet?

What does a diet actually do to the body?

When dieting, food intake is drastically restricted. This has consequences: How does our body react due to evolution? Unfazed by the currently popular ideal of beauty, he interprets a falling calorie intake as an emergency: red alert. He initiates three emergency measures. First: He throttles his metabolism. Energy consumption is on the back burner. Secondly: From now on, even the smallest food intake is exhausted to the last, so as not to waste any of the calories that have become scarce. Third: The desire to eat increases. Sure: We should kindly take care of compensating for the loss. One reason diet junkies are all about food.

Consequence: yo-yo effect

So that we don’t misunderstand each other. With a one-sided diet, you always lose weight. But the main goal of my participants in the “Moves” course is different: lose weight and then hold it, hold it, hold it. Why can’t the body stabilize the new weight on a long-term diet? Quite simply: losing weight is undesirable by nature. Our body can get by with less energy over a longer period of time and thus lose a significant amount of weight. But this loss is usually at the expense of fat-burning muscle mass. The rest is water and a little bit of fat. The body tries to quickly replenish the lost energy after the diet and maintains its optimized utilization strategy for food long after the prescribed lean diet – with wise foresight so that there are sufficient reserves in the stomach, legs and hips in the event of the next drastic famine. The internal regulation is also set in such a way that at least the starting weight is reached again. This model has the beautiful name “Jo-Jo-Effect” and means “diet makes you fat”.

boost metabolism

“Eat regularly throughout the day, and if you can manage it, eat the right thing.” At the latest with this tip, most people who want to lose weight rebel. You’re struggling with a lean diet and now you have to hear that your metabolism would be really happy if it got a little more. Especially people who tend to be overweight often do not eat as much as they are told. On the contrary: they often eat less for days than would correspond to their energy requirements. The strategy: Small or big sins at the weekend or at celebrations should be compensated for by meager menus. But are these “sins” really compensated by eating less? Obviously not, otherwise most of the population would be slim.

store fat? Not necessary!

Incidentally, a “naturally slim person” with an increased metabolism often tends to such a meal frequency fully automatically. Over time, the body learns that with regular intake, excess calories can simply be excreted and do not have to be stored in the fat cells. Four to five smaller meals every three hours show the organism that it is regularly receiving energy in the form of food. So there’s no compelling reason to stock up on fat. Eating five meals a day is one of the biggest metabolic boosters in body reshaping. However, regular strength training is required. If the exercise and sport part is rather low, a three-time meal intake is recommended.

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Detox Diet: How to Naturally Detoxify Your Body

Fasting once or twice a year can promote the health of the body. We will show you what options there are for a detox diet.

1. Base fasting: regulation of the acid-base balance

With base fasting, the focus is on restoring the acid-base balance. The intake of many acid-forming foods (meat, cheese, white flour, alcohol) can lead to over-acidification of the body.

An alkaline diet – including foods such as potatoes, spinach, bananas or rocket – gives the body the opportunity to deacidify and thus rid itself of toxins.

A period of one to two weeks is recommended for base fasting.

2. Juice detox cure: activation of the natural cleaning powers

A juice detox cure is intended to support the body’s natural cleansing powers and rekindle new energy. Only fruit and vegetables are consumed in liquid form, such as juice or smoothie. All kinds of fresh fruits and vegetables are suitable for this. Due to the thick consistency of smoothies, giving up solid food is a little easier.

Smoothies are often said to have a satiating effect. You can mix suitable smoothies yourself, but many companies also offer pre-made juices for detox diets.

A juice detox cure does not require any complicated preparation and can therefore be easily integrated into everyday working life. It should be noted that a juice detox should not last longer than three days.

3. Therapeutic fasting: Extension of the juice detox cure

Therapeutic fasting is structured in a similar way to a juice detox cure. The difference is that you can also consume clear vegetable broth in addition to the juices.

In addition, a 12-day program is put into your hands. Therapeutic fasting consists of three relief days, six fasting days and three build-up days.

Drinking a lot is the be-all and end-all of every fast

In order to stress the body as little as possible during a detox cure, it is important to drink enough liquid – also in addition to juices and smoothies. Still water and tea are particularly suitable for this. Sugary drinks should be avoided.

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Fast Food Can Trigger Dementia: Researchers Warn of Brain Atrophy Through Diet

Is there a link between eating fast food and dementia? Yes, say researchers from Australia. Accordingly, brain function can be significantly impaired by an unhealthy diet.

People would “eat their brains out” with fast food

The scientists at the Australian National University put forward the thesis that people who eat unhealthy food and do not exercise enough “the brain

The researchers presented the worrying results in the journal Frontiers in Neuroendocrinology. The Australian scientists evaluated around 200 international studies. They found that a person’s diet increases their likelihood of developing cognitive dysfunction.

Impaired brain function due to type 2 diabetes

Impaired brain function can result from type 2 diabetes, which is also triggered by fast food. However, there is also a direct connection between the performance of the brain and the diet – so the brain is damaged even without diabetes. ‘We found a clear link between brain deterioration and unhealthy lifestyle choices,’ the scientists explain.

Unhealthy Diet: Damage is irreversible

According to the researchers, anyone who had an unhealthy diet and exercised little up to their middle age can no longer reverse this damage – it is therefore irreversible. That’s why the Australians want to encourage people to think more about a healthy lifestyle and implement it as early as possible. This can protect you from dementia.

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Expert Refutes Diet Myth: That’s Why Thin People Just Don’t Gain Weight

Why can slim people eat whatever they want and still not gain weight? Expert Holger Klemm, head trainer at the fitness club, knows the answer. He reveals what this has to do with good insulation on the one hand and the sheer waste of energy on the other.

Lose weight successfully: Energy utilization is crucial

I explain the secret of these “turbo burners” as follows: The answer to the riddle lies in the so-called thermogenesis – also called energy utilization. Let’s compare two people, one slim and one overweight.

Secret of thin people: large heat losses

Lean people have poor energy utilization. This means that up to 40 percent of the energy consumed when eating is released into the environment as heat via the body. So people with little subcutaneous fat lose a lot of heat. They are ruthless “energy wasters”.

Heating costs are the biggest chunk in the calorie balance. This means that it has to be refilled as quickly as possible so that the core temperature of the body does not drop. If you compare it figuratively with a house, with today’s energy costs it would fall victim to the wrecking ball, at best it would be re-insulated and insulated.

With this type of metabolism, almost half of the calories consumed are lost to the atmosphere. These turbo combustors can usually keep their weight for life because they can hardly store any energy and have trouble not getting thinner. Unlike many overweight people.

Good insulation for fat people

Fat people are well insulated, which allows the body to store calories in depots in the body, even when eating less. If the supply becomes scarce, the body reduces the blood flow to the external areas. Cold hands and feet are typical signs and a permanent freezing. So he has enough energy left over to better isolate the vital rest, namely the body.

Calorie reduction often gives unwanted impetus

So it’s no wonder that skinny people with poor energy utilization can eat so often and so much. You simply don’t gain weight because the calories are burned off immediately. Attention: If you tend to be obese and simply reduce the number of calories you take in, you are teaching your body to store fat.

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health

Zero Sugar Diet: This is How The Sugar-Free Diet Works

Intermittent fasting, low-carb & Co. – alternative forms of nutrition are all the rage. This also includes a new, old form of nutrition: the sugar-free diet. With this, it is not enough to do without for a short time, but you should change your diet in the long term. Read here how exactly the zero-sugar diet works.

Living sugar-free – that’s how it works

To understand how a sugar-free diet can succeed, it is necessary to define the type of sugar involved. In the case of the sugar-free diet, it is not about the strict omission of carbohydrates, nor about the complete renunciation of table sugar. Rather, it targets the so-called “free sugar”. The World Health Organization understands the type of sugar to be all types of sugar that are added to food and drinks. This also includes the sugar found in fruit juices, honey and syrup.

The question that most people ask themselves when it comes to a sugar-free diet is what is still allowed to be eaten. If you start with the sugar-free diet, it is enough to do without the usual household sugar. So on the so-called sucrose, which is present in large quantities in sugar beets, sugar palms and sugar cane. This includes omitting the sugar in coffee and adding additional sugar to various dishes.

They rely on mostly unprocessed foods. As a result, you eat fewer calories over the long term and thereby lose weight. The hardest part is identifying where that sugar is. You often don’t suspect it at first glance. The following foods are taboo in this diet:
Sweetened drinks (soft drinks,..) and food (fruit yoghurt, jam…)
fruit juices, smoothies and fruit juice concentrates
Industrially heavily processed foods (fast food, white bread, sauces…)
Sweets (chocolate, gummy bears, cake, ice cream,..)
Dried fruit (mango, figs, dates,..)
Dishes from restaurants or snack bars

Even if that sounds like a lot of renunciation at first glance, there is not too little that you can still enjoy. Especially if you cook a lot yourself, the problem almost solves itself. Some foods that one is allowed to eat and drink are as follows:
Mineral water, unsweetened coffee or tea, calorie-free light drinks
vegetables and fresh fruit
fish, meat and eggs
Natural dairy products (cheese, natural yoghurt…)
Whole grain products (bread, pasta, rice…)
Legumes (peas, beans and lentils…)
Nuts, seeds and kernels (walnuts, sunflower seeds, pumpkin seeds…)
Oils and fats (oil, butter…)
Sugar free sweets

Most people don’t even know how much sugar they’re consuming without realizing it. This also leads to withdrawal symptoms when giving up, because sugar is addictive. These can last one to two weeks. After that you should have overcome the following symptoms:
mood swings
headache
cravings
fatigue
exhaustion

Once the body has gotten used to the abstinence, people actually only benefit from the effects of the zero-sugar diet. On the one hand, you lose weight and become fitter in general. The otherwise tempting craving for sweets does not occur and the blood sugar level levels off constantly. On the other hand, this has the consequence that the risk of diabetes also decreases. The risk of other diseases also decreases. These include cardiovascular diseases, cancer and osteoarthritis.

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Apples, Cabbage and Fish: How Healthy is The Nordic Diet?

In contrast to the Mediterranean diet, the Nordic diet relies on foods that grow in the north. But is this diet really healthier?

What is the Nordic Diet?

The Nordic diet “is not a classic diet, but a long-term diet for northern Europeans,” says Antje Gahl from the German Society for Nutrition (DGE). It is adapted to the Nordic conditions and the food available and traditionally used there. “These are apples, pears, berries, root vegetables, cabbage, whole grains, rye bread and cereal flakes,” says Margret Morlo from the Association for Nutrition and Dietetics (VFED). Fish, milk and milk products, potatoes and vegetable fats typical of the region are also included.

There are many important vitamins in local berries, cabbage and root vegetables. Regional and seasonal fruits and vegetables have a lot of flavor. Because they don’t have to be brought in from afar, not as many ingredients are lost. Animal products such as meat or eggs are rarely part of the Nordic diet. Products made from whole grain cereals or rye bread are regarded as healthy fillers. They contain a lot of good carbohydrates and minerals. Fats from high-quality rapeseed oil and spreads made from it should be consumed in moderation but daily.

Fish and seafood are part of the Nordic diet

The Nordic diet also includes fish and seafood, which are high in good fats. Here, too, there are varieties from regional rivers and lakes – such as perch, trout, herring, salmon or mackerel. Low-fat milk and dairy products are also on the menu. Local potatoes provide many important dietary fibers. Fresh herbs and mushrooms from the forest add the right touch to meals. And plenty of water should not be missing: at least one and a half liters per day – also as unsweetened fruit or herbal teas. As always, snacks with a lot of sugar or alcohol should only be served in moderation.

How healthy is the Nordic diet? But is the Nordic diet really as healthy as the Mediterranean diet? “That’s not entirely clear yet,” explains Prof. Matthias Schulze. He is head of the Department of Molecular Epidemiology at the German Institute for Human Nutrition Potsdam-Rehbrücke (DIfE). Scientists around Schulze have evaluated the data of around 27,500 people. The influence of the Nordic diet was also examined. Using points, the researchers calculated whether there was a link between the degree to which the Nordic diet was adhered to and the incidence of diabetes, heart attack, stroke and cancer.

“It could not be determined that the Nordic diet had a positive effect on diabetes,” says Schulze. According to him, the results indicate that those who eat this way are less likely to suffer from a heart attack. The scientists did not see a connection between the Nordic diet or Mediterranean diet and cancer. However, the two diets could possibly reduce the risk of cancer. “To do this, however, further studies would have to focus more specifically on individual types of cancer,” says Schulze.

Lower risk of diabetes and heart attack

“According to our results, the positive health consequences for people who follow the rules of the Mediterranean diet are greater than if they rely on the Nordic diet,” says Schulze. The Mediterranean diet can reduce the risk of chronic diseases not only in Mediterranean countries, but also in Germany.

That means: If you eat plenty of vegetables, fruit, nuts, seeds, fish, legumes, cereals and olive oil, but little meat, milk and dairy products, you live a healthy life. In general, the following applies to cooking and eating: “Use regional and seasonal products wherever possible,” says Morlo. Organic foods should preferably be consumed – according to Morlo, they are demonstrably healthier than conventional foods, and finished products should only rarely be used. One thing is also important for feeling good about your body and life: “Eat mindfully and with pleasure,” says Morlo.

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Does The Time of The Meal Matter? Experts Have Unequivocal Opinions

Eating in the evening makes you fat? This opinion is widespread. But is that really true? Here you get the answers.

Link between weight gain and late eating? Experts have been researching the question for a long time

In 1985-86, a study (Continuing Survey of Food Intakes by Individuals) was conducted that recorded the dietary habits of 1,802 women. It showed that no connection could be established between a late meal (after 5 p.m.) and weight gain, according to the DGE. Even in a larger study (NHANES-I) from 1982 to 1984, in which the eating habits of 7,000 men and women were observed, even after ten years of follow-up (follow-up study of NHANES-I), no connection could be found between eating in the evening and the body weight development can be determined.

In another study from 2002, researchers compared the eating habits of overweight and non-overweight women. The overweight women ate more meals a day than the normal-weight women. In addition, the overweight women ate more volume in the evening compared to the normal-weight women. However, this study only indicates that overweight women not only ate late, but generally ate more. But not that they are fat because of their late eating habits.

Another 2004 study analyzed 7-day consumption logs from a total of 900 women and men. This study also showed that people who eat more in the evening already had a higher energy intake during the day than subjects who ate most of it in the first half of the day. It also found that subjects who ate a larger, more nutritious breakfast ate less food during the day and evening.

Researchers cannot link obesity to late night eating

These studies show that eating out at night does not automatically make you fat. However, the time at which you eat food still plays a role. Because if you eat a lot and plenty of it early on, you will show less hunger during the day. It has been proven that people who eat a decent breakfast have a lower energy intake during the day and also in the evening. Despite these results, according to the scientists, more research is needed in this area in order to be able to speak of reliable knowledge. However, the daily calorie intake still determines whether you gain or lose weight. If this is too high, you gain weight – no matter when you eat.

The results of a small 1997 study on weight loss support eating late meals to preserve lean body mass, including muscles, tendons, ligaments, and bones. For this purpose, researchers observed ten women in a weight loss program. They found that eating a large breakfast leads to slightly greater weight loss than a large evening meal. However, a large dinner resulted in better preservation of lean body mass.

So the secret isn’t skipping dinner: it actually has benefits for the body. This makes the widespread assumption that it makes you fat a myth. On the other hand, it makes much more sense to eat a balanced breakfast. A balanced breakfast fills you up early in the day. Thus, this variant prevents food cravings during the day.

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If You Fast During The Day, You Can Dig in in The Evening: Is This Nutritional Myth True?

The tactic is common among people trying to lose weight: starve during the day and eat at night. Not a good idea, says nutritionist Holger Klemm. He reveals how to do it better and how to ensure that the “candy tsunami” doesn’t even roll in the evening.

Starvation diet has the opposite effect

At the latest with this tip, most people who want to lose weight rebel. They torment themselves with a meager fasting diet during the day and then hear from me that their metabolism would actually be really happy if it got a little more food. Instead, the starvation diet that many are struggling with conveys a very different message. With this behavior they put their bodies on the alert and signal: There is a shortage of food!

The metabolism is drastically slowed down and fat burning slows down. A rude awakening in the evening when the body finally gets energy supplies: practically every calorie consumed ends up in the fat depot.

How Many Meals Should You Eat Daily? There are many different recommendations: three, five or eight? Several smaller meals are better because you’re less hungry throughout the day. The blood sugar level remains constant – and the choice of food is simply more varied. My tip: Eat a low-carbohydrate diet with high-quality protein and healthy fats. Five meals a day are ideal – provided you exercise regularly.

Five meals

Five meals every three hours show the body that it is getting energy on a regular basis. So there is no pressing reason for him to store fat. This regularity also brings structure back to our eating habits. Breakfast, lunch and dinner, with two snacks in between. Eat every three hours, even if you don’t feel directly hungry. After some time, your metabolism will automatically become more active and adjust to your new rate.

Avoid cravings

Regular small meals not only boost your metabolism, but also avoid the infamous food cravings. Hypoglycaemia and thus an uncontrolled “candy tsunami” in the evening is unlikely if you eat regularly. The blood sugar level remains relatively constant and the fattening hormone insulin is put in its place. Due to the more frequent meals during the day, it is necessary that you make the main meals smaller than usual so that your total energy intake does not exceed the required level.

The conclusion

Conclusion: Starving during the day to be able to eat what you want for dinner is not a good idea and can lead to health problems and obesity. The body senses some kind of threat and switches over because it doesn’t get enough energy during the day. Especially during the day, when we have to be efficient, we need high-quality nutrients and vital substances from food. My tip: Eat regularly and in moderation – not in bulk – and you will gradually become slimmer. Guaranteed!

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A Mediterranean Diet is Said to Reduce The Risk of Alzheimer’s Disease

Mediterranean diet for memory loss? German researchers believe it is possible that diet, as is customary around the Mediterranean, can protect against Alzheimer’s.

Mediterranean diet can reduce risk of Alzheimer’s

In Alzheimer’s disease, nerve cells in the brain die. Responsible for this are protein deposits in the brain of those affected. This creates clumps between the nerve cells. The causes of these deposits have not yet been clarified

The scientists think it is possible that a higher consumption of vegetables, legumes, fruit, grains, fish and monounsaturated fats such as olive oil can protect against protein deposits in the brain. Dairy products, red meat and saturated fat, on the other hand, feature only to a small extent on the menus around the Mediterranean.

Lowering the risk of Alzheimer’s: nationwide study

The study involved a total of 512 people
Researchers performed brain scans using magnetic resonance imaging (MRI) scanners, as well as various neuropsychological tests. In addition, so-called biomarkers were searched for in the cerebrospinal fluid in the spinal cord. These are typical biological characteristics that indicate disease states in the body.

The results: those who ate an unhealthy diet had higher pathological levels of biomarkers than those who ate a regular Mediterranean diet. In the memory tests, the participants who did not follow the Mediterranean diet also performed worse than the participants who regularly had fish and vegetables on their plates.

Mediterranean foods also counteract other diseases
Other studies also confirm the health aspects of Mediterranean cuisine.
Last year, for example, scientists from the University of Cork in Ireland discovered that foods that are common in the Mediterranean also have a preventive effect against heart disease, type 2 diabetes, osteoporosis and cancer, but also against obesity.

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Low-Salt Diet: How Much Salt is in Popular Foods

Whether frozen pizza, ready-to-eat products or wheat pastries: table salt is hidden everywhere. However, high salt consumption has a negative effect on health. So how can you eat less salt? We explain which foods are suitable for this – and which ones you should stay away from.

What nutrients are in salt?

The nutrients in table salt are considered vital minerals for our body. Table salt contains the minerals sodium and chloride, but small amounts of calcium, magnesium or phosphorus can also be found in it. In addition, many salts that are commercially available are enriched with additives. The most common additions are:
Iodine is a vital trace element that the organism needs, for example, to produce thyroid hormones.
Fluoride protects teeth from tooth decay and is therefore often added to toothpaste.
Folic acid is needed by the body for cell growth and blood formation. It protects against heart attack and stroke.
Salt is the main source of sodium and chloride in the diet, which are essential for certain bodily functions. These include maintaining the fluid balance in the cells or regulating blood pressure. Sodium chloride also transmits nerve impulses, which is important for the heart, bones and muscles. Sea salt* is very popular at the moment because it has a stronger flavor than regular table salt. Himalayan salt* is also popular and of very high quality. Other types of salt* are table salt, rock salt, smoked salt, sapphire salt or pearl salt.

Health consequences of increased salt consumption

Due to its taste-giving and preserving properties, table salt is mainly added to processed foods such as convenience products, bread, meat, sausage and cheese. However, since the salt content is often so inconspicuous, many consumers are not even aware of the high salt consumption. The WHO recommends around five grams of salt a day. On average, every German eats twice as much. But too little salt can also be harmful. It should still be at least two to three grams of salt per day.

Too much table salt increases blood pressure and thus increases the risk of developing high blood pressure (hypertension), which in turn increases the occurrence of cardiovascular diseases. So if you have heart problems, you should urgently check your salt consumption. Too much table salt also increases the risk of stroke and heart attack.

According to a study, too much salt also has a negative effect on our immune system. A high-salt diet therefore weakens the ability of certain immune cells to fight bacterial pathogens. As a result, infections are more severe and heal much more slowly.

How much salt is in which foods?

According to the consumer center, 75 to 90 percent of the daily salt intake comes from processed foods and eating out. Ready meals such as frozen pizza, ready pasta dishes or pickled herring already contain the daily salt requirement. Most of the salt in Germany is absorbed through bread and rolls. They contain between 0.78 and 1.68 grams of salt per 100 grams. Bread with around 1 gram of salt per 100 grams is recommended.

But meat and sausage products, dairy products and cheese are also the main sources of high-salt nutrition. A pair of Vienna sausages, 100 grams of smoked ham or salami also already contain the daily dose of salt. A proportionate amount of salt can also be found in dairy products such as Gorgonzola, Gouda or Feta.

Most of the time, consumers find it impossible to tell how much salt is in certain foods. If available, the nutritional value table on the packaging is often very confusing, because often it is not the salt content but only the sodium content that is stated. Multiply this content by 2.54 – then you get the table salt content.

Tips for reducing salt consumption in the diet

It is best to start with the products that are eaten in larger quantities and try to buy lower-salt alternatives. In general, the consumption of processed foods should be reduced and the consumption of unprocessed foods, such as vegetables and fruit, increased. It is also worth looking for alternative types of bread with less salt. When shopping for many food groups, you should pay attention to the salt content. There are often big differences, so that a low-salt diet does not pose any major restrictions.

Alternative foods (salt in grams per 100 grams):
Wholemeal toast (1.0) instead of wheat toast (1.4)
Pretzel croissant (0.8) instead of pretzel (3.1)
Mortadella (1.7) instead of salmon ham (6.1)
Lyoner (2.0) instead of salami (5.4)
Cream cheese double cream level (1.0) instead of processed cheese (3.1)
Emmental (0.9) instead of Gouda (2.8)
Cheese pastries, puff pastry (0.5) instead of peanut chips (1.9)
Peanuts (0.03) instead of salted and roasted peanuts (1.0)
Wrap with lettuce and chicken (0.8) instead of cheeseburger (1.7)
Tortellini (0.6) instead of Maultaschen (1.5)
Spaghetti with tomato sauce (0.3) instead of cheese spaetzle (1.4)
Fresh foods such as fruit and vegetables usually contain no salt at all, so a vegan automatically lives with less salt than a consumer of animal products. You should also avoid fast food and convenience products. You can also save on unnecessary salt by making your own bread, pasta and pastries. And sausage and cheese from local farmers have been shown to contain fewer preservatives.

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