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Lose weight with the slim in the sleep diet
Losing weight while you sleep is considered a successful diet concept based on the principles of insulin diets and a set meal schedule. In addition, regular exercise is necessary to prevent muscle loss. But what can this method really do?
Regardless of whether you want to shed extra pounds, feel fitter or do something good for your health: there are many good reasons why people want to lose weight. If you want to lose weight, you can try the slim diet while you sleep. Dr. Detlef Pape, specialist in internal medicine, published the concept "slim in sleep" in 2006 in his book of the same name.
Body should use fat deposits
As the consumer advice center explains on its website, the slim in the sleep concept is based on the following considerations:
If you eat a lot of carbohydrates, the blood sugar level rises. Insulin is released to lower blood sugar levels and thus promote the storage of fats.
Due to the special form of nutrition, the insulin level should be kept low, which in turn should promote fat burning.
By giving up carbohydrates in the evening, the so-called insulin response is supposed to be reduced at night, so that the body can then use the fat deposits to generate energy.
Allowed three meals a day
The German Nutrition Society (DGE) explains on its website that this method combines carbohydrates and proteins in certain proportions and divides them into three meals, between which there must be at least a five-hour break without eating.
The breaks therefore serve to lower the insulin concentration in the blood and give the body enough time to optimize its metabolic processes.
Snacks (including fruit or vegetables) are not allowed according to the consumer advice center; rather, you should eat enough at the three meals. Fruits may only be eaten in the morning or at noon during meals.
1.5 to 2.5 liters of water, unsweetened tea or coffee are drunk, broth is allowed in between if you are hungry.
Breakfast only contains carbohydrates, for example bread, fruit or muesli. Only butter or margarine and jam, honey and nut nougat cream are allowed. Protein-rich foods such as milk and yoghurt, cheese or sausages are not used.
Lunch consists of a mixed diet, where carbohydrates and proteins are allowed.
At early dinner (ideally between 5 and 7 p.m.), carbohydrates are completely avoided. Instead, protein-rich foods such as fish, meat or dairy products are combined with vegetables and salads.
Carbohydrate-rich foods and beverages, i.e. cereal products such as pasta and rice, potatoes, corn, legumes, starchy sauces, sweet fruit, sweets as well as lemonades and fruit juices must be avoided in the evening.
Endurance sports and muscle training
As described above, the absence of carbohydrates at night is said to reduce the insulin response so that the body can use its fat stores to generate energy.
According to Pape, fat burning works optimally during sleep without insulin, so that around 70 to 100 grams of fat can be burned every night.
According to the doctor, I am suitable for overweight people with a BMI of over 25 kg / m2, but it can also be used for people with type 2 diabetes, children and pregnant women under medical supervision.
The DGE points out that to prevent muscle loss, endurance sports and muscle training are important to accompany this diet concept. A sports session before breakfast or in the evening should further boost the nightly fat burning.
As the DGE writes, the slim in the sleep concept is a form of the low carb diet. There are no high quality scientific studies specifically on this method.
The energy balance is crucial
For healthy people, the effects of a low carb diet compared to low fat diets are comparable according to the experts in terms of weight loss.
Scientific studies have shown that it is less the composition of the macronutrients and more the total energy supply that seems to be decisive for successful weight loss.
This probably also plays a crucial role in the slim diet. According to the consumer advice center, the lower energy content of this diet has the greatest impact on weight loss.
On average, not eating carbohydrates in the evening or snacking between meals means eating around 500 calories (kcal) less per day.
It is known that a longer time (3-4 hours) between dinner and night sleep increases the melatonin level and thus ensures deeper sleep. Studies also show that too little sleep contributes to being overweight.
Neither dangerous nor unhealthy
If the rules are followed, the "slim while sleeping" diet is basically neither dangerous nor unhealthy. The theses behind the concept have not been scientifically proven or greatly simplified.
Blaming insulin alone as a "fattening agent" is not expedient, because the feeling of hunger and satiety is controlled not only by insulin but by many other hormones.
It should be noted critically that individual eating habits are not taken into account when you are slim while you sleep (for example, it can be difficult to do without milk in coffee or a cheese sandwich in the morning).
In addition, there is a lack of technical support regarding the actual selection and quantity of food.
Furthermore, the behavioral guidelines are quite rigid; eating behavior is tightly controlled and requires a lot of discipline. On the contrary, this can change in crisis situations; strong control can also lead to eating disorders.
Adequate sleep is certainly helpful for weight loss. It would be an advantage if exercise behavior was maintained even after the end of the diet. (ad)
Author and source information
This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.