Losing weight while sleeping

How realistic methods can be "losing weight while sleeping"?

Getting slender in sleep - a quote could not be more tempting. Just lying down, resting and losing a few pounds would be the dream diet for anyone trying to reduce their weight. But if you think that you can eat what you want when you lose weight in your sleep, unfortunately it is wrong. Because even this weight loss strategy follows certain guidelines that must be adhered to, so it works with the slimming. Everything worth knowing and useful tips on the topic can be found here.

contents

• How realistic methods can be "losing weight while sleeping"?
• Slim in sleep - the diet concept
• Everything a question of time
• Of sugars and fats
• Sugar is not the same as sugar
• Beware of carbohydrate choice!
• Nutrition plan when losing weight while sleeping
• Slim-in-sleep - more than just a diet
• contraindications
• Five tips for the success of the diet
• diet Conclusion

Slim in sleep - the diet concept

Losing weight while you sleep is a diet plan that was developed in the mid-1990s by the internist and nutritionist Dr. med. Detlef Pape was developed. Together with the sports physician Elmar Trunz-Carlisi, the occupational physician Rudolf Schwarz and the authorized representative of Stadtwerke Köln GmbH Helmut Gillessen, Pape carried out a project in which the employees of Stadtwerke Köln were to eat healthier in compliance with certain dietary guidelines. The project was very successful and participants lost an average of 11.5 kilograms of body weight after just five months of dieting. Reason enough for other dieters to emulate this concept. In fact, not such a bad idea, because behind the slim-in-sleep diet is a medically sound strategy.

Losing weight in your sleep sounds tempting. The weight loss strategy, however, follows certain guidelines that must be followed in order for it to work with the slimming. (Image: Cara-Foto / fotolia.com)

Everything a question of time

The concept for Pape's "Lose Weight in Sleep" is based on the medical practitioner's assumption that there is a connection between the biorhythms of a human being, the nutritional composition of his food, and the time at which the food is delivered. In particular, the interaction of weight gain and insulin levels plays a key role here according to Pape.

Insulin (insulinum) is a hormone that is produced in the pancreas and is known to be responsible for sugar utilization in the body. In detail, insulin allows the sugar molecules in the blood to migrate into the body's cells. Here, the sugar acts as an energy source for cell-internal processes. In addition, the hormone also affects the fat and protein balance of the body. Because a high release of insulin inhibits the burning of fat and thus promotes the fat storage in the body tissue. An effect that is less desirable when losing weight. For this reason, Pape has established insulin-based food combining, which aims to keep the body's own insulin secretion as low as possible by means of targeted food selection and thus boosts fat burning.

Of sugars and fats

Now, one might think that Pape's strategy is to minimize the intake of food that promotes the release of insulin. This happens mainly through carbohydrates (saccharides), better known as sugar. However, when losing weight during sleep, Pape relies less on the renunciation of carbohydrates, but much more on a certain timing when consuming carbohydrate-rich food. What is not so wrong, because although theoretically our body would get along without sugar, the performance demands of everyday make a complete renunciation of carbohydrates in practice but relatively difficult.

The reason: Compared to vitamins, which also serve the body as an energy supplier, but must first undergo a certain period of metabolic utilization, sugar provides its energy very quickly for the organism. This is especially important at those peak times when the body is undergoing major phases of performance. Fortunately, the sugar is also broken down relatively quickly in said rush hours, which can prevent an increased storage of carbohydrates in a natural way.

Sugar provides its energy very quickly for the organism. This is especially important at those peak times when the body is undergoing major phases of performance. (Image: nelen.ru/fotolia.com)

At rest, however, an additional sugar intake is not conducive. This is especially true for the nocturnal sleep phase, in which the so-called regeneration metabolism is active. This is responsible for the repair and regeneration of everyday cell damage. In addition, the regenerative part of the metabolism during sleep also purifies the cells by removing stored metabolites that have accumulated in the cell tissue throughout the day. In particular, body fat is used as the energy source for the regeneration metabolism. A circumstance that can actually be used for fat burning in diets, if you deliberately refrained from an energy intake by carbohydrates before sleeping. This otherwise hampers the natural fat burning of the metabolism for nocturnal regeneration and thus makes it difficult to lose weight.

Nutritionist Pape was well aware of this metabolic mechanism. In his slender-in-the-sleep project, he began to focus on the biorhythm of the body and to design the nutrient intake during slimming in the sleep so that the consumption of carbohydrate-rich food is ideally matched to the everyday performance rhythm of the body.

Sugar is not the same as sugar

It is not about losing carbohydrates completely when you lose weight in sleep, but to time the carbohydrate intake so that it does not get in the way of the nocturnal regeneration metabolism. In addition, the choice of foods also takes into account the type of carbohydrates. There are four different variants of these:

• Simple sugars (monosaccharides) - Simple sugars are those carbohydrates that consist of only one sugar molecule. These include, in particular, fructose, mucilaginous acid (galactose), glucose (glucose). Thanks to their name, many simple sugars can already be recognized as an important nutrient for fruit varieties. Grape sugar has been celebrated here for a long time as a particularly efficient energy supplier. D-glucose, also known as dextrose, is the eponymous ingredient in the Dextro Energy product range, which makes a whole range of energy-giving foods from grape sugar, sports drinks and lollipops to chocolate.
• Double sugar (disaccharides) - Disaccharides consist of two sugar molecules and thus of two simple sugars. The most well-known double sugars include maltose (maltose), milk sugar (lactose) and cane or beet sugar (sucrose). Pipe and malt sugar are the traditional sugar varieties in the food industry for the production of sweeteners. By contrast, lactose is found by name in milk and milk products. The actual lactose content varies greatly depending on the type of product and milk. For example, goat and cow's milk have only between 4.3 and 4.6% lactose, while camel milk has 5% and donkey milk more than 7% carbohydrates. Even dairy products such as yoghurt or sour cream are significantly reduced in carbohydrates with about 3% lactose compared to pure milk.
• Multiple sugar (oligosaccharides) - A special form of carbohydrates, which is composed of three to ten simple sugars. Depending on the exact number, further distinction is made in triple sugar (trisaccharides, eg raffinose), quadruple sugar (tetrasaccharides, eg stachyose), pentachronosides (pentasaccharides, eg verbascose) etc. Unlike single and double sugars, oligosaccharides do not taste sweet, but have a rather sweet taste floury note. Also, multiple sugars such as raffinose are found mainly in cereals and vegetables such as legumes or cucurbits, where they often take over the transport function of multiple and multiple sugars.
• Multiple sugar (polysaccharides) - If a carbohydrate consists of at least eleven simple sugars, this is called a multiple sugar. Vegetable starch (amylose), animal starch (glycogen), pectin (pectin), casing (chitin) and cell pulp (cellulose) are mainly known here. Like multiple sugars, poly- sugars have a rather floury, sometimes even chalky taste. In addition, they also occur more rarely in fruits and sweet-tasting plants, but in vegetables, cereals and even in animal foods. For example, starch and pectin are found primarily in potatoes, nuts, legumes such as beans or peas, and in whole grain cereals. In particular, starch in the form of glycogen can also be found in animal products such as animal liver. Chitin, on the other hand, is well known to most as a constituent of the shell of marine animals (e.g., mussels, crabs or fish scales). However, this carbohydrate is also found in mushrooms.

According to Pape, there is a connection between the biorhythm of a person, the nutrient composition of his food, and the time at which the food is supplied. Accordingly, carbohydrates are so timed that they do not get in the way of the nocturnal regeneration metabolism. (Image: mattkusb / fotolia.com)

Beware of carbohydrate choice!

Natural polysaccharides are extremely rich in fiber. Some of them, such as cellulose, serve the organism exclusively as fiber, because the body can not split them due to their special molecular structure and thus excretes unused again. It is therefore not surprising that polysaccharides are considered to be particularly healthy and are therefore to be preferred when losing weight while sleeping. In general, the health value of carbohydrates plays an important role in the lean-in-sleep philosophy. To differentiate between healthy and unhealthy carbohydrates.

In this regard, carbohydrates are described as healthy carbohydrates, which are natural, ie they are found unprocessed in natural foods. They have not been artificially refined and can therefore be described as full or complex carbohydrates. Their advantage is that they contain a high amount of fiber, for the separation of the usable portion of sugar molecules, the body must carry out a splitting process. This in turn stimulates the metabolic activity and also ensures that the blood sugar level does not get too out of balance, because the split components can be recycled easily and quickly.

The situation is different with refined sugars. The term describes all those carbohydrates that have undergone a refining process in food production. This is especially true for double sugars such as sucrose, which are commonly used to make white refined sugar. Refining ensures the artificial separation of certain sugar molecules from carbohydrate-derived fiber, resulting in isolated or unhealthy carbohydrates. Since they no longer have to be broken down by the body, these sugar variants not only produce a poorer metabolic rate in the long term, but also an increased storage of too high amounts of sugar in the blood. Consequently, the blood sugar level after eating refined sugar increases sharply, which means not only an increased release of insulin and thus a poorer lipid metabolism. Similarly, the risk of developing diabetes mellitus increases significantly as a result of the long-term consumption of unhealthy carbohydrates.

Trivia: According to a study by the Department of Food Science and Technology at Yeungnam University in Korea, the consumption of refined sugar has a very different impact on health. Apparently, these sugar varieties not only have less fiber, but also less antioxidants than their natural counterparts. This is particularly harmful for the heart and blood vessels, which is why refined sugar increases diabetes and the risk of heart disease and vascular disease.

Industrial sugar not only has less fiber but also less antioxidants than its natural counterparts. This is harmful especially for the heart and vessels. (Image: LiliGraphie / fotolia.com)

Nutrition plan when losing weight while sleeping

It can be seen that eating while sleeping is anything but a matter of interpretation. The diet follows this diet, at least when it comes to the composition of the food, clear requirements for the consumption of carbohydrates. Basically, according to the "slender-in-sleep" concept of Pape while the consumption of three meals at a minimum interval of five hours is provided. Below is a brief overview of the most important basic rules for losing weight while sleeping:

• In the morning: carbohydrates - In the morning our body needs fast and a lot of energy to cope with the demands of the day at work, in leisure time and in private life. In addition, it is still a long time until the next sleep phase, which is why the metabolism has sufficient time to compensate for the morning carbohydrate intake during the day again. The meal in the morning must therefore consist of food rich in carbohydrates. However, with regard to healthy and unhealthy carbohydrates, foods containing natural complex sugars (e.g., fruits, wholemeal bread or cereals) are clearly preferable to refined sugars.
  Tip: Dairy products should also be consumed with care in the morning, as they contain lactose as well as protein. Pape is only on the nutrition plan for lunch.
• Noon: Carbohydrates and Proteins - The midday meal may consist of balanced mixed diets when you lose weight while sleeping. However, the carbohydrate intake should now be reduced a bit and balanced with an appropriate intake of protein. Now milk and dairy products such as cheese, yogurt, but also meat, fish, eggs and other protein foods are allowed. Pape based his project at Stadtwerke Köln on foodstuffs that were usually offered in the canteen or cafeteria of the company. He did not make any big demands on the choice of food, but did not fail to mention that in terms of a negative calorie balance, the fat content of the lunch should not be too extensive.
  Tip: Vegetables such as beans and potatoes, as well as some cereal and nut varieties, contain both carbohydrates and proteins and also provide valuable vitamins and minerals. When you lose weight in your sleep, you are made for a delicious lunch.
• Evenings: Proteins - The most important aspect of the Pape diet concept is the evening's abandonment of high-carbohydrate foods. This is intended to stimulate the targeted generation of energy from the regeneration metabolism from embedded body fat and detoxification, thus supporting weight loss during sleep. The aim of the protein meal is thus to keep the insulin secretion deliberately low by avoiding carbohydrates, so that the fat burning can work optimally. Instead of energy-supplying carbohydrates, there is therefore a protein-rich meal in the evening, consisting of foods such as fish, meat, eggs or dairy products.
  Tip: Even at dinner, the selected foods should not be overly rich in fat, so as not to affect the night fat loss. For this reason, lean fish and meats such as salmon, tuna, turkey or poultry are recommended.
• In between: Drink a lot - Between meals, the "slimming in the sleep" concept only allows drinks. And here, too, is to pay attention to the nutrient plan of the slim-in-sleep diet. Because carbohydrates should not be present in the drinks, which means that fruit juices, sodas and soft drinks are generally taboo in between. Only water, unsweetened teas and coffee without milk and sugar are therefore suitable for Pape.

The most important aspect of the Pape diet concept is the evening's abandonment of carbohydrate-rich foods. We recommend protein-rich food consisting of foods such as fish, meat, eggs or dairy products. (Image: whitestorm / fotolia.com)

Slim-in-sleep - more than just a diet

Pape himself recommends his diet not only for a short-term, but also as a long-term diet change. And even according to the consumer center, this is at least not discouraged, since the concept despite the separation of proteins and carbohydrates nevertheless a balanced combination of nutrients is based. By a permanent diet after the Insulin-Trennkost threatens so no malnutrition. On the contrary, those who feed on the concept will be made aware of their own biorhythms as well as the metabolic processes of their own body, which is more than beneficial to a healthy diet. We can therefore make a good conscience recommendation and propose losing weight during sleep not only as a diet, but as an independent nutritional concept.

contraindications

Despite the positive health aspects of Pape's Slim-In-Sleep strategy, there are also reasons against dieting. Especially diabetics are advised against this nutritional measure in view of their disease-related insulin disorder. Even people with existing kidney disease should consult with their attending physician carefully before beginning this diet and, if necessary, seek medical supervision of their condition for the duration of the diet. Because in both diabetes and renal insufficiency, the deliberately low insulin secretion of the lean-in-sleep diet, as well as their high protein intake at noon and in the evening, may lead to health problems.

Five tips for the success of the diet

Although the concept itself is extremely promising, there are a few pitfalls that can cause failure to succeed, as with any diet, including losing weight while sleeping. The reason for this is usually a non-compliance with the dietary guidelines. For some of the common causes, there are a few simple guidelines:

1. Counting calories: The Pape diet concept also builds on a calorie deficit, which is a prerequisite for losing any weight at all. So if you drop the guidelines of the concept so far that it does not consume carbohydrates in the evening, but otherwise it fills your stomach during the day without any measure, it will inevitably fail because it simply consumes too many calories. It is therefore important to pay attention to the calorie number of the selected foods in addition to the insulin food. Apps for mobile phones now offer very comprehensive possibilities.
2. Careful food selection: Speaking of choice - the right choice of food is advisable despite simple guidelines even when losing weight while sleeping. Interestingly, this works just fine on festive occasions. Where many a sumptuous buffet slaughtered when it comes to weight loss, recognizes the diet expert many ways to go through his nutritional concept and can sometimes even be inspired to new recipes. Even in the supermarket, people looking for a slimmer sleep should spend more time rushing through the rows of shelves to resist temptation. An attentive eye finds between all the temptations namely interesting offers, which can support the slimming in the sleep wonderfully and are at the same time also very delicious.
3. Prevent food cravings: Five hours break between meals and with the meals even on a Kaloriendefizit respect, carries the risk of food cravings. Especially when at breakfast or lunch increasingly unhealthy, so refined carbohydrates, are consumed, this has extreme fluctuations in blood sugar levels result in the renewed and strong drop in blood sugar like to express cravings. Of course, those who give in to these attacks endanger their own success. At least with regard to unhealthy carbohydrates but can be prevented by a suitable choice of sugar. Therefore, prefer to resort to complex and natural sugar.
4. Food cravings resist: In spite of a good avoidance strategy, food cravings will never be completely eliminated during a diet. This is completely natural, but can be mitigated by proper action. For example, behind many food cravings often hides only an increased thirst. For that reason, at the first sign of cravings, sufferers should simply drink a large glass of water and see what happens. If the hunger or appetite is still there, the time until the next meal can be bridged by the following measures:
   • Snacking almonds: Almonds contain a lot, but healthy fat. In detail, it is omega-3 and omega-6 fatty acids, which are known to positively support the metabolism and even to help you lose weight. Already chewed almonds let an emerging hunger feel again for a while in the background.
   • Vegetables instead of chips: Prepare for the next couch evening in front of the TV but just a few vegetable sticks as a snack alternative to potato chips. These are known to contain some potato starch and are therefore more than unsuitable for an evening snack. Meanwhile, there are also delicious vegetable chips in the trade, which put instead of potatoes on low-carbohydrate vegetables. However, we advise you to pay close attention to the additives of the products and prefer to produce the veggie chips yourself in case of doubt. To do this, plan the cleaned vegetables into thin slices and then place them on a baking tray. Now the vegetable slices are spread with some vegetable oil and sprinkled with a little salt and herbs (for example thyme, rosemary, pepper or paprika), before they are put in the oven at about 150 ° C for 40 to 50 minutes. During baking, make sure to bleed the steam from time to time to make the vegetable crisps crispy and crispy. Particularly suitable for this recipe is beet vegetables such as carrots, parsnips, radish or beetroot and cabbage vegetables such as savoy cabbage or kale.
   • Chewing instead of snacking: A chewing gum can also often help with nasal cravings. Chewing gum churning not only burns a lot of calories, but also sends positive signals to the satiety center in the brain, which again reduce the feeling of hunger.
5. Involving the environment: Coworkers, family members and friends should be made aware of your diet plan. On the one hand, this achieves a certain pressure to succeed, so that the diet is not immediately thrown overboard after three days. On the other hand, you also get motivators on board, who can actively support you with good encouragement and maybe even one or the other recipe idea.

The Pape diet concept is also based on a calorie deficit, which is a prerequisite for losing any weight at all. Calorie Counter is now available as an app for mobile phones. (Image: DragonImages / fotolia.com)

diet Conclusion

That the slim-in-sleep concept actually works, prove many supporters of this diet or nutritional form, which report very considerable weight loss. However, it must be said that the diet may not be suitable for everyone. Firstly, the composition of the breakfast without milk and dairy is a very tricky matter and certainly not for everyone, because you have to like cereals without milk and yoghurt first of all. On the other hand, the strict ban on fruit in the evening as well as the equally strictly regulated five-hour meal break between meals is another challenge for many who struggle with such hard-hitting requirements.

However, losing weight while sleeping is anything but dizziness, but a well thought-out concept that, like any diet, follows certain guidelines. In fact, it is even an independent nutritional philosophy that aims to arouse the participant's sensitivity to the personal food composition as well as the biorhythm and metabolic mechanism of their own body. Similarly, the concept promotes a more critical attitude towards artificial industrial sugar from the refinery and products that rely on corresponding sugar varieties as an ingredient. A very desirable side effect, considering that refined sugar is one of the main reasons for the epidemic spread of obesity. Overall, it can be said that Pape has meant it very well with his loss in sleep and the underlying concept, at least in theory, is very plausible. The practical implementation of the dietary guidelines is not always suitable for everyday life. (Ma)