“Slim in your sleep” sounds like an unrealistic dream and before your hopes increase too much, we would also like to point out that it is completely without movement and healthy andbalanced dietcan't work. Losing weight in sleep is possible, but of course under certain conditions. We will explain which these are. How do you lose weight in your sleep?
How does lose weight work in sleep?
Losing weight in sleep - how does it work? In advance: Anyone who believes that they are lazy all day long in bed and who can have the pounds tumble, is extremely wrong. Without sufficient exercise, this goal cannot be achieved. But how can you lose weight in your sleep and why is sleep important when losing weight? Well, as you know, sleep serves the body to relax, i.e. to carry out regeneration processes and heal. This works so wonderfully during the night's sleep because the body then does not have to share its energy with other activities and processes and can fully concentrate on it. The fat reserves serve as the energy source - the fat burning,The healthy lymphatic drainageAnd even the tightening of the connective tissue - and thus also losing weight while sleeping - are funded.
So you can lose weight in your sleep, because even then, yourselfwithout movement, Fat is burned. Then you can calm down the next day! No, because what the body has lost (including about 500 ml of water), he quickly gets back during the day. So you are not automatically in the deficit and should not additional sin if you want to lose weight overnight or want to benefit from energy consumption. Then how do you get slim in your sleep? The so-called insulin diet should contribute to this.
How can I lose weight in sleep - reduce insulin levels
The hormone insulin inhibits fat burning. For this reason, the insulin level in the evening should be shortened so that losing weight is promoted in sleep. The doctor Dr. Detlef Pape as early as 2006 - the less insulin the body releases, the better you can burn fat in sleep (or at a different time of day).
The right nutrition for better fat burning when sleeping
So what are the best recipes for losing weight while sleeping or how can you stimulate fat burning? What can you eat in the evening to lose weight in your sleep? According to the expert, there is a particularly high insulin release when combining carbohydrates and proteins. It follows that it is best to consume them separately. It is advisable to consume carbohydrates in the morning (give the body energy) while you are foregoing proteins. Both can then be combined for lunch. You don't have to separate anything. For dinner, they in turn do the opposite of the morning plan - they use protein -containing foods,But banish carbohydratesfrom the menu.
In practice, however, what sounds like an easy task proves to be a big challenge. Separating the nutrients is not that easy in everyday life. In addition, after meals, you have to give the body enough time so that the insulin level can drop. In a nutshell, this means: 5 hours between the 3 main meals don't eat anything else - no cereal bar, no chocolate, no chips - nothing. However, if you trust yourself and want to try, nothing stands in the way of your own willpower.
Pape diet: slim while sleeping with a 7-day plan
If you want to lose weight with the pape diet in your sleep, it helps to create a plan before the start of every week so that you are always prepared with the right meals. Take the time to put together a menu for each main meal that corresponds to the rules mentioned. For example, you could eat the following things in the morning, lunch and evening and combine for any dishes:
- Breakfast from carbohydrates: Bread, rolls, fruit, muesli, sweet jams and honey, but no animal protein sources that are otherwise used to (eggs, sausage, milk and milk products such as yogurt, curd or cheese). The milk for muesli can be replaced by juice.
5 hours of break(If you come up with hunger: calorie -free drinks, bouillon, up to five nuts, some low -fat cheese or natural yogurt)
- Lunch from both nutrients and fats(Mixed food): for example chicken with rice and vegetables; Fish with pasta or salad; Bread with sausage, cheese or egg; Steak with potatoes; Various stews.
5 hours of break(If you come up with hunger: calorie -free drinks, bouillon, up to five nuts, some low -fat cheese or natural yogurt)
- Dinner from proteins:Carbohydrates are not allowed now(noBread, potatoes, pasta, rice, for example). On the other hand, meat, fish and dairy products with vegetables, salad or soy are allowed, so that the insulin level remains constant and does not shoot up. Depending on when you usually go to sleep, it is best to eat between 5 and 7 p.m.
Combine your meals with enough sports, with both a light endurance andStrength training soughtshould become. Endurance sports are ideal for the morning hours, while a muscle building is best done in the evening (preferably between 4 p.m. and 8 p.m.). This allows you to promote weight loss while sleeping. If an extensive sports unit is not possible, it is not too bad, because even a walk is helpful. According to the sports scientist Elmar Trunz-Carlisi, 30 minutes of strength orEndurance training during the dayadvantageous.
Is it also easier?
Don't be disappointed immediately, because you can nevertheless support losing weight in sleep, even without complying with the strict diet plan. Lower insulin levels at least before going to bed. You can do this by at least 3-4 hoursNothing to eat before going to bed. This should just boost fat burning overnight. An hour and a half after falling asleep, the metabolism begins and the longer and better can be done the longer and deeper the sleep phases. Good sleep quality is also very important if you want to lose weight at night.
Conclusion
Losing weight is generally a complex process, which is why concrete rules are not optimal for everyone. Losing weight while sleeping is a controversial topic that does not base scientific evidence and the restriction to three meals a day is not only difficult to observe, but also controversial. For example, the German Nutrition Society recommends five small meals a day because this prevents cravings.
Furthermore, it should be emphasized that Dr. Pape gives the appearance as if the amount of calories andThe calorie consumptionDo not play a role, which of course is not the case. As difficult as the diet mentioned is to be observed, weight loss can be achieved. Consider that the diet is ultimately balanced and healthy and that no nutrient deficiencies risk.
