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Lose Weight at Lightning Speed with the 24-hour Diet: How Useful is That?

The 24-hour diet promises rapid weight loss success. But how effective and above all useful is this type of diet actually?

The nutrition coach Achim Sam and the scientist Prof. Dr. Michael Hamm developed the 24-hour diet and promise a weight loss of up to two kilos within 24 hours. During this time, your carbohydrate storage is completely emptied, which should boost fat burning. Sports units combined with protein-rich foods are intended to prevent the yo-yo effect. In a test in 2011, the University of Freiburg was able to demonstrate various successes of the 24-hour diet.

What is the 24-hour diet?

With the 24-hour diet, you have to calculate more than one day.

Day 1: Preparation

Intensive sports program to empty carbohydrate stores. Endurance sports are well suited for this.
Do not eat anything two hours before exercising.
After exercise, protein-rich supper.
Seven hours of sleep.
Day 2: Actual diet day

Women: no more than 800 calories
Men: no more than 1000 calories
Breakfast: high in protein
Two hours of exercise
Lunch and dinner also contain protein
No food intake for 4 hours between meals
Drink 2.5 liters of water
Experts recommend fish, meat and dairy products on the diet day. However, meat and co. can be replaced by foods with vegetable protein. The 24-hour diet is reminiscent of the ketogenic diet due to its protein orientation.

The diet should by no means be permanent. However, according to the inventors of the diet, it can be done once a week in order to be able to record constant weight loss.

Criticism of the 24-hour diet

Crash diets are criticized for achieving weight loss through water loss and muscle mass reduction and disrupting the metabolism. The disturbance of the metabolism then leads in turn to the famous yo-yo effect when the body is supplied with normal food again. The German Society for Nutrition also warns against lightning diets due to a lack of nutrient intake.

Achim Sam and Prof. Dr. Michael Hamm want to prevent exactly that with their new weight loss formula – although it is a crash diet. The advantage of this diet is that you will not be hungry.

As the experts themselves point out, the 24-hour diet is by no means a permanent solution. Limiting calorie intake alone would have fatal consequences. In addition, the physical strain combined with the low calorie intake could become too much for untrained people.

As with most diets, a change in diet is better

Losing weight within 24 hours sounds tempting. But dieting is not a long-term solution. It would make more sense to generally eat a balanced diet and exercise regularly. Your body and your health will benefit from this.

A diet like the 24-hour diet, which is based on meat and dairy products, is also bad for the climate. After all, animal products are responsible for around 60 percent of food-related climate emissions. Therefore, you should only consume them in moderation. If you do not want to support factory farming, then look out for organic seals such as Demeter, Naturland or Bioland when shopping.

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Losing Weight Vegan: What You Should Pay Attention to

You can be vegan for many different reasons – animal welfare, environmental protection, health and also the desire to lose a few pounds can be a motivation. But do you really lose weight with a vegan diet? How does it work and what should you pay attention to?

Can you lose weight on a vegan diet?

Yes, you can lose weight with a vegan diet – but there is no guarantee. Because theoretically you can lose weight with any diet – if you don’t just eat chocolate, chips, cola and ready meals.

But the vegan diet has clear advantages: It often includes a diverse and varied selection of vegetables, legumes, fruit, cereals and whole grain products, nuts, seeds and vegetable oils. A study showed: A vegan diet could mean 8.1 million fewer deaths per year. According to the researchers, more than half of these avoided deaths could be attributed to reduced consumption of red meat (beef, pork, sheep, goat) and about a quarter to increased fruit and vegetable consumption.

In addition, vegans often live healthier lives in general: They smoke less often, drink less alcohol and exercise more. To what extent diet is decisive here, or whether healthy people generally opt for a vegan diet more often, is not known exactly.

Losing weight vegan: what do you have to pay attention to?

Long-time vegans know their way around and know what to look out for. But if you are just starting out on a vegan diet, you should consider a few things. Some nutrients are not included in a vegan diet, or only when you are familiar with them. These include vitamin B12, vitamin B2, vitamin D, protein, calcium, iron, iodine, zinc, selenium and omega-3 fatty acids.

With the exception of vitamin B12 – which vegans should supplement or take in with the help of fortified toothpaste – it is possible to absorb these nutrients with a balanced, varied diet. However, one should consciously ensure that all nutrients are present in the diet.

The vegan nutrition poster or the vegan nutrition pyramid from the animal rights organization Peta can be helpful. In our article “Vitamins from plant sources”, you can find out which vitamins are in which vegan foods. A regular medical blood test is also useful, it shows possible deficiency situations.

Losing weight vegan: The energy balance is crucial

If you want to lose weight – whether vegan or not – you have to use more energy than you take in. That doesn’t mean you have to waste your time counting calories and starving yourself from now on. It often helps to gradually change small things and slowly strive for a healthier lifestyle.

How much energy you use varies from person to person and depends on body weight, body composition, gender, age, health, the temperature around us and, crucially, physical activity. There is little you can do to change most of these things – except for your physical activity. This means that if you want to lose weight, you have to move.

Nothing happens without movement

You don’t have to exercise five days a week – it’s often the small things that can make a big difference: climb the stairs instead of the escalator or elevator, walk or bike short distances, and go for a short walk during your lunch break .

Yes, even in winter. Remember, temperature also plays a role in energy consumption. The colder it is outside, the more energy your body uses to keep you warm. In addition, the cold air – and if you’re lucky, a few rays of winter sun (vitamin D) – is good for your health.

Try to integrate regular physical activity into your everyday life: maybe you like swimming, running, cycling, dancing or enjoy a team sport? Whatever your sport, plan time for it every week. If you have doubts about going through with it, then arrange to meet up with friends – you can motivate each other.

What am I actually eating?

Let’s get to the energy you absorb. It can clearly be influenced by your diet. And here, too, it is small steps that can make a big difference. A good way to find out where to start is by keeping a food journal (there are good food journal apps out there now too).

If you regularly write down what you eat, you’ll probably find a few things you can work on. Don’t try to eat as little as possible – it is especially important for vegans to eat enough. Be careful what foods you eat.

Clean eating: not just a trend

Eat as clean as possible, i.e. mainly unprocessed food! There are now plenty of finished products with too much salt and additives for vegans too. It’s better to ignore them and try to eat as much fresh and unprocessed food as possible: lots of things can be conjured up from vegetables, fruit, legumes, seeds, grains and nuts.

How about a homemade spread on freshly baked bread with hemp milk, almond milk or a smoothie and an energy ball for dessert? Vegan food accounts on Instagram offer a good source of inspiration.

Carbohydrates? Yes, but whole grain

Carbohydrates make you fat? Not necessarily. If you only eat croissants, white bread and sugar, you certainly won’t lose any pounds. But if you eat foods that have complex carbohydrates in them — like cereal, bran, beans, whole wheat pasta, whole wheat bread, brown rice, potatoes, vegetables, or soy products — your body will take longer to digest, your blood sugar won’t spike as much, and you will stay full longer. Also read the article on proper nutrition in the following box:

Healthy snacks instead of Cheat Day

Cheat Day is a trend that is particularly widespread on social networks and on YouTube: starving six days a week – and on one day pizza, fries, cola, chocolate, ice cream (and everything else that you have forbidden yourself) in cram yourself in. Such regular, planned binge eating is not a good idea.

It’s better to treat yourself to something every now and then. Delicious homemade brownies made from kidney beans, energy balls or homemade Nutella. The advantage of making it yourself: You can decide for yourself how much sugar you use.

Drink lots and lots!

In addition to food, drinks also play a role in weight loss. A very simple rule of thumb is: drink water, and drink enough water so that you never feel thirsty. With sweet drinks such as cola, sprite, iced tea, but also with juice and ready-made juice spritzers, you absorb unnecessary energy, so you should avoid these and drink water instead. You can drink the tap water in Germany without hesitation. If you can’t go without flavor, spice up your water with ginger, cucumber, herbs, or lemon.

Listen to yourself: intuition and mindfulness

What does this esoteric stuff have to do with losing weight, you might be wondering. Probably more than you think. Before you just start eating at the next meal, be careful and listen to yourself: Are you hungry or just hungry? Are you stressed or relaxed? Take your time to eat and be aware of your body. Celebrate the food and present it beautifully. Eating is a beautiful thing and we want it to stay that way for you. When you feel full, stop eating.

Incidentally, stress and weight are often linked: while some people hardly eat at all during stressful times, others stuff themselves with sugar and fat. Make sure to consciously relax every now and again in your everyday life, even short units – ten minutes after getting up, during your lunch break or just before going to bed – can help to lower your stress level.

Vegan lose weight with patience

Conclusion: Don’t think of the vegan diet as a diet that can help you lose a lot of pounds in a short period of time. It will not work. As soon as you eat like before, you have the pounds back on your hips. Instead, try to see your diet change as something long-term and use it! Try out new recipes, get inspired and discover the diversity of vegan nutrition. Give yourself and your body time to adjust, and don’t freak out about it.

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Lose Weight with Cinnamon: That’s What the Cinnamon Diet is All About

Lose weight with cinnamon? That’s not so far-fetched, because there are many health-promoting substances in the Christmas spice. But there are also a few things to consider. Learn more about the cinnamon diet here.

When it comes to cinnamon, few people immediately think of losing weight, but rather of Christmas cookies. Cinnamon also gives curries, homemade spice mixtures or chai lattes a special taste. The spice is made from the bark of the cinnamon tree, which belongs to the laurel family. Only two types of cinnamon are important here in Germany: Cassia cinnamon and Ceylon cinnamon. You can find more information about the types of cinnamon here: Cinnamon: effects, ingredients and differences between the types.

Cinnamon is not only a delicious spice, but is also considered a medicinal plant. It contains many phytochemicals, can help to regulate blood sugar levels and is even said to be able to prevent cancer. Due to its ingredients, cinnamon can also help with weight loss.

How does cinnamon help you lose weight?

The cinnamon diet is touted in many lifestyle magazines. And not without good reason: In fact, there is evidence that cinnamon can help you lose weight – due to its ingredients and in connection with a balanced, healthy diet.

Cinnamon has been shown to help lower blood sugar levels. Several studies have demonstrated this effect. Taking cinnamon lowers insulin levels and instead of breaking down sugar in the blood, it breaks down body fat.
Another study suggests that ingesting cinnamon causes the stomach to empty more slowly. As a result, the feeling of fullness lasts longer after meals and you eat less.
Cinnamon is considered a warming spice. The heat development in the body consumes additional energy and accordingly cinnamon could help with weight loss.

What you should consider with the cinnamon diet

Even small amounts of cinnamon (about one gram per day) are enough to maintain the health-promoting effects. The Federal Center for Nutrition (BZfE) recommends taking a maximum of two grams of cinnamon per day, as the spice contains a lot of the natural flavoring substance coumarin:

The lower-quality, cheaper cassia cinnamon in particular contains a lot of coumarin.
Some people are very sensitive to taking coumarin. Coumarin is also suspected of causing liver damage. The Federal Center for Risk Assessment (BfR) has therefore set a maximum amount of two grams of (cassia) cinnamon per day for adults (with a body weight of around 60 kilos). However, this is a guideline for daily, continuous intake.
If you do not consume cinnamon regularly, according to the BfR, it should be harmless to your health to exceed the amount of two grams. The common household cinnamon is also classified as generally harmless.
If you consume cinnamon regularly (e.g. with the cinnamon diet), the BfZE recommends buying higher-quality Ceylon cinnamon, as it has a lower coumarin content.
Pregnant women in particular are advised not to take too much cinnamon.
If you want to lose weight with cinnamon, we therefore recommend that you use Ceylon cinnamon – and not overdo it with the amounts of the spice.

Lose weight with cinnamon – that’s how it works

The most important thing first: If you want to lose weight with cinnamon, you should only do so in combination with a balanced and healthy diet. You can use the 10 rules for a balanced diet as a guide. In addition, sufficient exercise and sport is just as important.

For the cinnamon diet, you only need to include the spice in your daily menu. Half a teaspoon of cinnamon per day is enough. Since the spice goes with many dishes and drinks, it is not difficult:

You can mix cinnamon, water, and honey to make a drink that aids in digestion and helps burn fat.
Cinnamon is also a great addition to your morning coffee. By the way: There are also great regional alternatives to coffee.
Whether porridge, fruit salad or smoothie: Most sweet dishes taste great with a pinch of cinnamon. Of course, the spice also goes well with cakes and biscuits.
Cinnamon also goes well with hearty dishes such as a delicious pumpkin curry.
By the way: We at Utopia advise you to question diets. Do you want to lose weight in order to conform to a certain socially propagated ideal of beauty? Then think again. It is important that you feel comfortable in your body.

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Low-carb Diet: How Does It Work, Is It Useful for Losing Weight?

Every year, from New Year’s Day to Easter, you hear new and old suggestions on how best to implement the good intention of “finally losing weight” – the low-carb diet is a classic. Right?

To put it simply, the low-carb diet is about consuming fewer carbohydrates, as these are considered “fatty foods”. Instead, protein meals are supposed to make the body believe it is hungry and force it to burn fat.

Depending on the low-carb nutrition plan, one to all meals a day should be prepared with as few carbohydrates as possible. As a result, the pounds should tumble. That doesn’t happen, because no diet can do it quickly and easily. Losing weight with low carb is very possible – but only if you change your diet in the long term and don’t shy away from more sport and exercise.

Everyone can get in – something with these 5 low-carb recipes that focus on protein. In the supermarket there is also a growing number of industrial foods and cookbooks, from low-carb bread to low-carb pasta and low-carb pizza, everything is there. Because you can make money with diets and corresponding products.

But is all this really necessary? So we took a closer look at the nutrition trend.

Low-carb diet: only for healthy people

Basically, all metabolic processes and quantity recommendations in this article refer to healthy people. For example, someone who already suffers from type II diabetes due to being overweight has a different metabolism and therefore needs different nutritional recommendations.

Low Carb: Diet without carbohydrates

Carbohydrates are basically a very good source of energy, which benefits our muscles and brain. If you eat the right carbohydrates in the right amount, you won’t get fat. Carbohydrates can keep you full for a long time and ensure, among other things, that the body forms the so-called happiness hormone serotonin.

If you always eat enough carbohydrates, you will also do something good for your soul: you will become more resistant to stress, keep your mood and have a lower risk of developing depression. Because: Perhaps you have already noticed that many people are in a bad mood during a diet and when losing weight, are more easily stressed and do not seem happy.

There are two different types of carbohydrates:

complex carbohydrates (bread, pasta, rice, potatoes, grain products, muesli …), i.e. starch products, and
simple carbs (fruit, candy, cookies…), meaning things with sugar
The body converts both types of carbohydrates into glucose, but at different rates. Complex carbohydrates are absorbed into the blood more slowly in the form of glucose than simple carbohydrates. Prerequisite for a long-term low-carb diet: at least one meal per day contains complex carbohydrates.

It’s not like complex carbohydrates are any better for losing weight. But the simple carbohydrates definitely carry the risk of weight gain.

Eating carbohydrates raises blood sugar levels, which leads to insulin release. Insulin is a metabolic hormone that ensures that the glucose from the meal is also transported into the cells and stored as glycogen. As long as this process is going on, the body can’t get to its fat deposits, and therefore your love handles can’t get to the collar either.

The consumption of carbohydrates is therefore unproblematic as long as you allow the body time between meals to burn up the nutrients transported into the cells. During this time, for example, you should not eat any more carbohydrates and also refrain from anything else that would raise the insulin level again, such as consuming high-calorie drinks or snacks.

Carbohydrates in themselves are neither unhealthy nor bad, but an important nutrient for muscles, brain and psyche! The clever low-carb diet is less about losing weight and more about not gaining weight through the wrong carbohydrates thanks to a sensible change in diet.

Is protein better than carbs for weight loss?

Of course, you also need protein, and every balanced meal includes a source of protein. Also read: Vegetable protein: These foods provide a lot of protein. The protein is broken down into amino acids in the body, which do not increase the blood sugar level and therefore do not initially lead to insulin release.

However, a few of these amino acids cause the body to start producing glycogen itself. What is intended as an “emergency program” in order to still have energy in times of hunger no longer makes sense in modern everyday life, but it nevertheless leads to an increase in blood sugar levels and thus to a release of insulin. However, this only happens after about six to eight hours.

A meal that contains no carbohydrates and consists only of protein only leads to an interruption in fat burning after many hours due to the delayed release of insulin. If you avoid carbohydrates, you can give your body at least six hours more time to burn fat. That’s why the low-carb diet is so often recommended for weight loss.

Does the low carb diet really work?

First of all: No “diet” works in the long term – unless you also follow this diet in the long term. A change in eating habits is therefore better than a short-term diet. And they can very well include aspects of a low-carb diet.

Ideally, with a low-carb diet, one or two of the three meals a day are prepared according to low-carb. If possible, such a meal contains a lot of protein, no carbohydrates and only a little high-quality vegetable fat in order to avoid an increase in insulin levels and the associated interruption in fat burning.

However, it is important not to eat or drink anything between meals, which increases the blood sugar level and thus leads to the release of insulin. Snacks, fruit, coffee with milk and other solid or liquid carbohydrates between meals are completely taboo.

The low-carb diet allows snacks, but these are generally not recommended because they train the wrong eating habits with snacks between meals.

Because protein also leads to a (delayed) insulin release, it makes sense to fill the time of this insulin release with a carbohydrate-rich meal in order to make at least a minimum of it available to the muscles, brain and psyche. A balanced, mixed-food meal with at least 50 percent complex carbohydrates (preferably whole grain) is advisable here.

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Lose Weight Without Hunger: 3 Healthy Recipes

If you want to lose weight long-term and healthily, you should try it without starvation and crash diets. Rather try recipes for losing weight that make you full and satisfied and provide you with all the important nutrients!

Our weight loss recipes will help you lose weight in the long term. Because if you want to keep your desired weight in the long term, you should avoid any 14-day diet: starving for a certain period of time not only makes you unhappy, but also causes the “yo-yo effect”, which can even lead to you tend to increase in the end.

When cooking, make sure to include as many vegetables as possible in your diet, but also all the important macronutrients. Strictly avoiding carbohydrates or fat is not only ineffective, but can also have a negative impact on your health. Instead, aim for a balanced ratio of complex carbohydrates, good fats and proteins. This is how you create filling and healthy meals and will lose weight in the long term without going hungry. You can include these three healthy recipes in your repertoire for a balanced diet:

Recipe for losing weight: Fresh potato salad

Secretly a superhero for being able to lose weight without starving yourself: Potatoes are often incorrectly referred to as fattening foods due to their carbohydrate content. In fact, unlike rice, pasta or bread, potatoes have significantly fewer carbohydrates and calories. For example, potatoes in 100 grams have just 70 kilocalories, while cooked pasta has twice as many calories.

Since potatoes also consist of complex carbohydrates and contain some fiber, they are very filling and also provide you with many important vitamins and minerals.

For three servings of potato salad you need:

850 g waxy potatoes
2 onions
2 tbsp canola oil
120 ml (homemade) vegetable broth
3 tablespoons white wine vinegar
1/2 teaspoon medium hot mustard
1/2 cucumber
1 red pepper
150 g cherry tomatoes
1/2 bunch spring onions
2 sprigs of parsley
Salt pepper
How to do it:

Wash the potatoes and then boil them for about 20 minutes.
Peel the onions and cut them into small cubes.
Heat the oil in a pan and sauté the onions for about three to five minutes.
Pour in the vinegar, broth, and mustard and let the mixture simmer for two minutes.
Drain the potatoes and let them cool slightly. Then peel them and cut them into small pieces.
Place the potatoes in a large bowl and pour the mustard and vinegar mixture over them. Then let it steep for at least two hours.
Wash the cucumber and peppers and cut the vegetables into small pieces.
Wash the tomatoes and halve or quarter them.
Wash the spring onions and cut them into fine rings.
Chop the parsley.
Add the vegetable pieces and the parsley to the potatoes and mix all the ingredients together well. Season with salt and pepper.
Tip: When buying the products, pay attention to organic quality. In this way you ensure that the food in the recipe is not contaminated with chemical-synthetic pesticides, which can harm not only the environment but also your health. Not only do you lose weight without starving, it also does other things good for your body.

Chickpea pan with creamy mushroom and spinach sauce for losing weight without feeling hungry

Chickpeas and peas keep you full for a long time thanks to a mix of vegetable proteins, complex carbohydrates and fiber and are therefore a great diet recipe. This effect is enhanced by the healthy fatty acids from nuts and pumpkin seeds. In addition, due to the high proportion of vegetables in this dish, you can eat a relatively large portion that still has few calories for a full meal.

For two servings you need:

1 onion
1 clove of garlic
1 tbsp canola oil
200 grams of mushrooms
1 medium zucchini
1/2 tsp dried thyme
300 g spinach leaves (fresh or frozen)
150 g green peas (frozen)
3 teaspoons cashew or white almond butter
1/2 lemon
350 g chickpeas (cooked)
Salt pepper
2 tbsp yeast flakes
a handful of pumpkin seeds
That’s how it’s done:

Peel the onion and garlic and chop both into small cubes.
Heat the oil in a large pan and fry the onion and garlic pieces for about three minutes.
Clean the mushrooms and wash the zucchini.
Halve the zucchini lengthwise and cut both parts into semi-circular pieces.
Slice the mushrooms.
Add the veggies to the pan with the thyme and stir-fry. If you are using frozen spinach, you should add it now.
Let the vegetables cook for about 5 minutes, until the mushrooms have wilted and the zucchini pieces are still al dente.
Add the frozen peas and cook for another 2-3 minutes until thawed.
Mix the nut butter with the lemon juice and about a tablespoon of water in a small bowl to form a creamy sauce. If it’s still too firm, you can add a little more water.
Place the chickpeas in a colander, rinse with water and drain well.
Then add them to the veggies in the pan.
Now stir the creamy sauce into the chickpea pan. Season with salt and pepper.
Divide the dish between two plates and refine it with yeast flakes and pumpkin seeds.

Recipe for losing weight without feeling hungry: light vegetable casserole

You can also eat a relatively large portion of this dish, as the meal mainly consists of vegetables and is therefore relatively low in calories. In addition, broccoli, carrots, potatoes and tomatoes provide you with important micronutrients.

For two servings you need:

500g broccoli
400 grams of carrots
300 g potatoes (waxy)
1 onion
1 tbsp olive oil
1 tbsp tomato paste
500 ml tomato passata
Salt pepper
1 tsp honey alternative, organic honey or date syrup or sugar
4 sprigs of thyme
200 g grated (vegan) cheese
2 tbsp breadcrumbs
That’s how it’s done:

wash the vegetables Then cut the broccoli into small florets. Peel (if you like) the carrots and potatoes and cut them into slices.
Peel the onion and chop it into small cubes.
Heat the oil in a large saucepan and sauté the onion pieces for three minutes.
Add the tomato paste and let it roast for two minutes.
Deglaze with the tomato passata. Season with salt, pepper and honey and stir the ingredients into a homogeneous sauce.
Pluck off the thyme leaves and chop them into small pieces. Add this to the tomato sauce and let it boil briefly.
Add the vegetable pieces and let the mixture simmer for about seven minutes.
Then put them in a casserole dish and sprinkle with cheese and breadcrumbs.
The casserole is now placed in the oven at 165 degrees Celsius for about 25 minutes. You don’t need to preheat the oven for this.
Tip: If you want to lose weight in the long term without starving yourself, pay close attention to your body’s signals: Only eat when you’re really hungry and stop eating when you’re full. You should also make sure to eat slowly and calmly. You can also avoid the unnecessary fat and sugar in finished products with these three and other recipes, for example breakfast for weight loss.

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Losing Weight With The Blood Group Diet: How Useful is The Method?

Myth or truth: Certain eating habits are said to be due to blood type. Conversely, the blood group diet should make it easier to lose weight. However, today’s critics advise against this diet.

What blood groups are there?

The first blood transfusions were carried out as early as the 17th century, but without the knowledge of the possible incompatibility of donor and recipient blood.

Thanks to the Austrian doctor Karl Landsteiner, the so-called AB0 system was implemented. A, B, 0 and AB stand for a specific surface structure of the red blood cells. This is genetically determined and thus inheritable. It is important to note that each person can only have one blood group.

Blood group A: contains antigens type A (antibodies against type B)
Blood group B: contains type B antigens (antibodies against type A)
Blood group AB: contains antigens type A and type B (no antibodies)
Blood group 0: no antigens (antibodies against type A and type B)
Accordingly, not just any random person can donate blood to all blood groups. Blood group 0 is the most compatible and can donate to all blood groups. Blood group A can only donate to type A or type B. Blood group B can only also donate to type B or type AB. And lastly, blood group AB, which can only donate to type AB. The blood group distribution in Germany is 43 percent blood group A, 41 percent blood group 0, 11 percent blood group B and blood group AB is the least common at 5 percent.

What does blood type say about your eating habits?

The author Peter J. D’Adamo already attracted a lot of attention in 1996 with his book “4 Blood Types”*. The basic message: Everyone should adjust their food according to their blood group. He describes blood group 0 as the dominant hunter-cavern type that needs meat. Blood group AB, on the other hand, are gentle vegetarians, and for blood group B, everything else belongs on the table besides dairy products.

blood group 0

Blood group A was created in the Neolithic period. These people would have a tolerant immune system but a rather sensitive gastrointestinal tract. That is why a vegetarian diet with lots of fruit and vegetables is very beneficial for this type A. This type can also eat small portions of fish several times a week.

blood group B

the

Which diet should suit which blood group?

Unlike strict diets, a blood type diet doesn’t require you to count calories. In addition, the blood type diet for all four types relies heavily on fruits and vegetables, but very little on fiber and other necessary nutrients. Furthermore, according to D’Adamo, the so-called lectins play an important role in the blood group diet or the corresponding specific form of nutrition. These are

Blood group 0 (meat eaters) should avoid whole wheat products because of the gluten. With the exception of butter and farmer’s cheese, all cow’s milk products are rather indigestible and thus make the metabolism and weight loss more difficult. According to D’Adamo, legumes are not an important part of their diet because they tend to cause digestive problems because of the lectins, which are said to lead to blood clotting. People with blood group A (vegetarians

People with blood group B (omnivores) would only have to limit themselves to poultry, wheat and rye products. Almost all types of vegetables and fruits are well tolerated by this blood group, although they would only tolerate a few legumes. A lot of cheese, milk and meat would also be well tolerated. For people with blood group AB (The Enigmatic

Criticism of the blood group diet

As plausible as all this may sound, there are still a few points to criticize about the diet:
D’Adamo is wrong: The blood types did not develop one after the other, but in parallel.
No scientific study has yet proven that lectins can lead to blood clotting, which makes them intolerable. By cooking legumes, for example, they are easily neutralized, which means that everyone can digest them easily.
The diet is partly very low in fiber and based too much on animal proteins, which is not environmentally friendly or sustainable. Too much meat can also lead to inflammation, gout or urinary stones.
Giving up certain foods is not healthy. The DGE also advises against it and recommends a balanced diet with all the necessary nutrients.
CONCLUSION: The blood group diet is therefore strongly discouraged. Still, this knowledge can serve as background information as to why some foods taste better to you or are easier to digest than others. Follow your instinct and eat what you feel like in a balanced way. Because your gut feeling usually knows quite intuitively what is good for you and what is not. count on it.

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Does Muscle Burn More Calories Than Fat? This Really Helps With Weight Loss

Those who want to burn calories and lose weight often start a diet. But sport is also important for success, which is due to the high calorie consumption of the muscles. Building muscle can help with weight loss.

Muscles have a higher energy requirement

Appropriate nutrition after training is crucial for building muscle. In particular, in addition to proteins, the calorie requirement must also be considered – “muscles need 100 to 200 kilocalories more energy per day in order to guarantee the build-up at all

Interesting is the high consumption of kilocalories of muscle mass. However, this is necessary, because the muscles have to be “supplied with blood, supplied, warmed up and ultimately also activated by the metabolic process all day long and that costs energy.” A kilo of muscle mass requires about 50 to 100 kilocalories per day, explains the Froböse.

Muscle also differs from fat in terms of weight: muscle is about 13 percent heavier and therefore requires significantly more energy. The big difference: “Fat is a passive organization.”

Burn Calories: Weight Loss by Building Muscle

The high calorie consumption of the muscles can be taken advantage of. Building muscle is also crucial for losing weight. Froboese explains this in a separate blog post

In it he describes that losing weight is a slow process with many small steps. In particular, he recommends beginners and returnees “start with two cardio and three strength units per week.” He’s not talking about several hours, the main thing is muscle building: “The fact is: If you want to burn excess fat, you have to build muscle.” As a result, losing weight initially stagnates, but the weight may even increase.

Nevertheless, the muscles are important because they help to get to the fat reserves faster. At rest, the body uses very little fat. But: “The more muscle I have, the more calories I burn – even when I’m resting,” he explains. If the body burns more calories in a day than it gets from food, it goes to the fat reserves – and the weight loss process begins.

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Slim Without Constraint: Why You Shouldn’t Concentrate on Losing Weight When Exercising

Bike to work, count steps and try to jog as often as you can. The goal: to lose weight. But the personal compulsion to constantly burn calories affects mental health. Apart from weight loss, sport has so many other positive effects.

Weight reduction in sports: That’s why it shouldn’t be the goal

Anyone who constantly puts themselves under pressure when losing weight or associates weight reduction with negative thought patterns such as “I’ll never make it” or “It’s all taking too long” can trigger certain stress reactions that are particularly counterproductive for weight loss success. This is partly due to the stress hormone cortisol, which inhibits fat loss and muscle growth, according to personal trainer Sandra Mennel

Another reason not to just focus on losing weight while exercising is weight gain from muscle building. Anyone who does a lot of sport inevitably builds muscle. Without a doubt, a defined body looks better and slimmer. But many people quickly panic and lose motivation when they see the scale saying anything other than the weight loss they want. However, it is often forgotten that muscle is heavier than fat tissue, which is why the scale shows more than hoped for.

The increase due to water retention corresponds to another problem for beginners. If you haven’t exercised properly for years, your muscles will become sore very quickly. This can even affect weight, since the body stores more water when muscles are sore. It is precisely this water retention that leads to the fact that one or two kilograms more can be welcomed on the scales.

Good arguments for sport that have nothing to do with losing weight

Much more than losing weight, the positive aspects should come to the fore in sport. In most cases, we just feel mentally better after a sports session. This is because physical activity releases endorphins, which in turn have a relaxing effect on both the body and mind. That’s why you can not only switch off with a sports unit, but also reduce stress. But only if you don’t stress about losing weight.

Furthermore, studies such as the joint study by Oregon State University and Bellarmine University have shown that regular exercise significantly improves the quality of sleep. During the study period, 3081 adults between the ages of 18 and 85 were interviewed. Those who exercised at least two and a half hours a week were able to increase the number of light and deep sleep phases.

Finally, regular exercise leads to a generally improved state of health. In various studies, scientists have found that regular exercise helps to minimize the risk of type 2 diabetes, cardiovascular disease and even some types of cancer. In addition, the professor of sports science, Dr. Henning Budde, in a “mega-analysis”, that sport has positive effects on depression and even works as well as drug therapies.

Conclusion: With serenity you can lose weight better

If you really want to lose weight, you should approach the topic calmly and not toil in the gym. Sports beginners in particular should not be unsettled by the imbalance on the scales. Those who are prone to chronic stress can specifically include relaxation phases in their sports units. Nevertheless, you should always expect small setbacks, because failures are completely normal when losing weight and are part of it.

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Lose Weight With Hula Hoops: This is How The Pounds Melt Off Thanks to The Trend Sport

One fitness device for at home is particularly popular: the hula hoop. We reveal how you can train and lose weight effectively with “Hooping”.

More than just weight loss: That’s how effective training with the tire is

Many people who do sports do not only train to cover their weekly recommended active time, but are looking for a solution to lose weight quickly and sustainably. On her website, Haschke points out that many of her clients and Huller enthusiasts have already used the hoop to get fitter. To do this, she documents before and after pictures on the website – as living proof that this sport can really be used effectively to lose weight – coupled with the right diet.

How fast and how much you lose weight is individual. But what is safe to say is that you can burn between 400 and 600 calories in an hour of hooping. It’s about the same as jogging or other endurance sports. However, hulling can be the more varied sport, since the workouts can be more varied than a jogging session. That’s why hulling is a good alternative, especially for people who don’t like running.

Another study on this subject came to a similarly positive conclusion. The researchers also found out that training with the tire not only strengthens the stomach – it also trains the back, buttocks, thighs and pelvic floor. Precisely because of the strengthening of the pelvic floor, midwives recommend hulling to mothers in the recovery phase. But the hula hoop is also useful for a straight posture and more body tension.

Improving posture: Sport not only trains the abdomen

“Not only the lower back is trained, but also the back extensors, and that makes the entire posture more upright. A stable center is important for our well-being and our mental fitness,” says hula hoop trainer Elli Haschke in a telephone interview with the world .

As with any sport, hulling releases endorphins, relieves tension and puts you in a good mood. Finding your own flow can also be a great exercise to clear your head, says the hula hoop trainer. She herself does it everywhere, when shopping online, reading, watching TV and even when playing with her children. Also, many tires are collapsible and portable – making them more convenient than rigid gym equipment. This is exactly what makes the trend so appealing: You can incorporate it into your daily routine at any time. And best of all: There are no maintenance costs or monthly fees.

Anyone who wants to try this trend is faced with the following questions: What do I have to pay attention to when training after I have bought a tire? And: How do you distinguish a good hula hoop from a bad one? “Unfortunately, there is a lot of junk being offered at the moment because all dealers want to ride with the wave. But an unstable, wobbly tire is difficult to keep up, so motivation is quickly lost. Good manufacturers are, for example, Swingfit, Proiron or Resultsport – but currently they are often sold out “, says Haschke. The expert recommends waiting until a high-quality tire is available again rather than buying another of inferior quality.

Fitness trend: This is something to look out for when buying a hula hoop

For adults, hoops with diameters of 90 to 110 centimeters are common – the hula hoops from the toy store for children are not a good option here. For the average adult, these are too light and almost impossible to hold on the waist due to the small diameter. The rule of thumb for the perfect hoop is: the diameter of the hoop should correspond to the distance between your toes and your navel.

As far as weight is concerned, it is important not to use tires that are too heavy. For beginners, the effort is still too great to keep the sports equipment up for the entire duration of the training – without losing form and technique. However, the hoop must not be too light either, because the weight determines how strong the centrifugal forces are – the higher the centrifugal forces, the easier it is to hold the hoop up. The expert recommends using a 1.2 kg tire for beginners under 80 kg. With a body weight between 80 and 100 kilograms, one that weighs 1.5 kilograms and heavier people should then use a tire with 2 kilograms.

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Jump Rope to Lose Weight: Burn as Many Calories in 10 Minutes as Jogging in Half an Hour

Jumping rope can be varied in many ways, combined with other fitness exercises and burns a lot of calories. But did you know that individual parts of the body can also be specifically tightened with it? With these five exercises it works!

This is how the effective exercise works, which is supposed to tighten the legs and abdomen and strengthen the core muscles: Sit on the floor (preferably put a mat underneath), keep your upper body upright. Then straighten your legs, keep them tense and lift both legs off the floor at the same time and straight. Your feet should be about 40 centimeters off the floor. Then lean back slightly with your upper body until you noticeably tense your stomach.

Now the skipping rope is used: the middle of the rope is clamped under the soles of the feet, the legs remain stretched out. Grasp each end of the rope with your hands and stretch your arms out to the side so that the rope is taut.

Then lower both hands at the same time until they touch the floor while still keeping your legs stretched up and the rope taut. Raise your arms back up and repeat the exercise several times, preferably ten times in a row. Then take a short break and do two more sets.

Oblique and straight abdominal muscles strengthen thanks to rope workouts

The second exercise is designed specifically to train the lateral abdominal muscles and thighs: First, assume the same basic position as in the first exercise. This time, however, not both arms are lowered at the same time, but only one side, while the other arm stretches perpendicular to the ceiling. Alternate sides and repeat 10 times on each side.

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