“Slim overnight” - that sounds too good to be true. But with the revolutionary diet of nutrition expert Dr. Detlef Pape becomes the fairy tale reality. The idea behind the so-called “slim in the sleep” program is very simple: if you eat certain foods at the right time of day, hormones should reduce fat reserves overnight and burn them in sleep, so to speak. You may already ask yourself the question: does that really work? We explain what the diet is about, what you can eat and why the insulin plays such a central role in metabolism.
The principle: fat burning by less insulin
Already in 2006 the first book “Slim while sleep” was published by Dr. Detlef Pape. TheInsulin dietIs optimally geared towards the functionality of the insulin distribution and is based on keeping insulin levels low through certain foods and a 5-hour break between the individual meals. If you have your insulin level under control, you can record great buyers without sports. Why? A little background knowledge is necessary here to better understand relationships.
The hormone insulin primarily regulates blood sugar levels and has an important task in metabolism. Insulin is released after eating and promotes the absorption of glucose from the blood into the cells of different tissues. According to Pape, insulin slows down fat burning and ensures that a surplus of sugar is converted into fat and stored as a supply. If you want to lose weight, you have to check your insulin release.
Basic rules of the insulin diet: 3 meals per day and 5 hours of break
With the “slim overnight” program you have to eat 3 times a day, i.e. breakfast, lunch and dinner. Intermediate meals are not allowed because a break of at least 5 hours is kept between all meals. During this time, the effect of insulin normally makes the normal level reached and the blood sugar level. The same interval is recommended between dinner and bedtime. This means that you are no longer allowed to eat anything after 7 p.m. to 8 p.m. Adjust the last meal of your everyday life.
Carbohydrates and proteins are usually eaten separately. Carbohydrates in the morning provide the body enough energy, while protein should predominate in the evening. In the resting phase, the body needs more protein as construction and repair material for the cells.
This is how the SIS diet works correctly:
- Mainly carbohydrates - rolls with jam, muesli with yogurt and fruits, soy milk, oatmeal, no curd or cheese.
- At lunchtime a full-fledged mixed food is allowed- spinach or peas-quiche, chicken with vegetables or potatoes,Noodle salad with tomatoes, filled peppers
- In the evening, protein is primarily consumed - salmon fillets or chicken with salad, curd cheese, chili con carne. Fruit is only allowed in the morning and at noon. Legumes only in small quantities.
For cravings or if you just have somethingto eat in betweenUse, it is best to use protein suppliers such as 1 hard -boiled egg, 1 cup of cottage cheese, 1 can of tuna or 1 cup of lean curd.
When does the body burn most effectively?
During the night's sleep, the body burns fat and builds muscles. Low insulin levels before going to bed and a high concentration of protein in the cells causes the body to use its own fat reserves. So in sleep the proportion of fat burning is the highest.
American researchers have even found that a lack of sleep increases the probability of the development of overweight. A study by Columbia University found that people who sleep less than 4 hours a night are more overweight.
So you have to sleep at least 7 hours a night. Otherwise, the values of the hormone Leptin (wrestles the appetite) and the opponent Ghrelin (promotes hunger). According to scientists, reduced values lead to increased appetite and even weight gain.
Summary and general recommendations:
• For breakfast you can use high-glycemic carbohydrates (approx. 75 % of which are used up during the day).
• For lunch you should combine proteins and carbohydrates with a low glycemic index (GI).
• In the evening you have to consume protein -containing foods.
• You cannot eat before going to bed - the last meal should take place before 8 p.m.
• You should keep a 5 hour break between meals. Snacks in between are not allowed.
• You can eat 750 grams of vegetables per day and share this amount in three meals.
• Yogurt and fruits should only be consumed for breakfast and lunch.
• It is necessary to drink a sufficient amount of liquid every day - no less than one and a half liters of water. However, you can drink about 200 ml of wine in the evening.
• You shouldn't drink coffee on an empty stomach.
Conclusion
The “slim overnight” program by Dr. Pape contains very few rules that are actually quite logical. It is a much healthy diet that gradually grows to the pounds and does not harm the body. According to the success stories, you can lose about 11.5 kilos in 5 months. In addition, a low insulin level is not only the key to the desired weight, but also combines many health benefits. Good luck!
Important
Any methods, information and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self -diagnosis and treatment and do not serve as a substitute for competent, medical advice.
The diet method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding or medical problems, speak to your doctor before starting.
