Introduction
More and more people are thinking about their diet to improve their health. A change in diet should be presented here in a simplified way “from unhealthy to healthy”. Anyone who wants to lose weight by changing their diet should first critically examine their own motives and prerequisites.
Pregnant women, the chronically ill and people of normal weight should not necessarily try to lose weight. Only those who have “too much”, i.e. who are overweight and have, for example, a BMI higher than the normal weight should lose weight ( 25 kg/m2). A change in diet also requires preparation, some time and discipline to persevere, otherwise it will not have the desired effect. It should take place without food supplements and so-called medical miracle cures, be healthy and be “sneaked out” to avoid the yo-yo effect.
How does that work?
A professional change of diet is best carried out with a trained nutritionist. But you can also consult your family doctor or do your own research. People with chronic illnesses, such as diabetes, high blood pressure, high cholesterol or arteriosclerosis have a high benefit from nutritional advice and may receive this advice paid for by the health insurance company.
In principle, a dietary change in diet, regardless of which diet you choose for yourself, works according to the same principle: to lose weight, the calorie balance that you have to eat and drink must be lower than your requirements or what you burn every day. You can calculate your own calorie requirements using the following formula according to Harrison-Benedict: if you know your basal metabolic rate, you can check the labels on foods to see if you are keeping your calorie intake lower than your requirements. Otherwise there are helpful apps that take into account how much you move, how old you are and in what time you want to lose a certain amount of kilos.
If you now start a diet, the body is forced to use its own energy, i.e. sugar, fat and protein reserves. If you take in little sugar, the metabolism uses the body’s own sugar storage, the glycogen, to maintain a normal, healthy blood sugar level. This is important because, for example, the brain is dependent on an enormous amount of sugar, i.e. energy.
Next, the body draws its energy from the fat reserves and when these are used up, e.g. after long phases of fasting or even starvation, the protein reserves (in the muscles) are attacked. This muscular atrophy is often seen in malnourished elderly people, very sick or anorexic people and should never be the target of a diet. Therefore it is important to consume enough protein and fat in a diet and not to do without it completely.
- Basic metabolic rate for men (calories per day) 66.47 + (13.7 * body weight in kg) + (5 * height in cm) – (6.8 * age in years) = basic metabolic rate
- 66.47 + (13.7 * body weight in kg) + (5 * height in cm) – (6.8 * age in years) = basal metabolic rate
- Basal metabolic rate in women (calories per day) 655.1 + (9.6 * body weight in kg) + (1.8 * height in cm) – (4.7 * age in years) = basal metabolic rate
- 655.1 + (9.6 * body weight in kg) + (1.8 * height in cm) – (4.7 * age in years) = basal metabolic rate
- 66.47 + (13.7 * body weight in kg) + (5 * height in cm) – (6.8 * age in years) = basal metabolic rate
- 655.1 + (9.6 * body weight in kg) + (1.8 * height in cm) – (4.7 * age in years) = basal metabolic rate
In the following, one breakfast according to lacto-ovo-vegetarian diet (vegetarian sub-form) and one according to wholefood diet are presented. Banana milk shake or chia seed pudding with cocoa. Sugar-reduced oatmeal muesli with vegetable milk (almond, rice, soya or coconut milk), served with fresh fruit.
Boiled egg on gluten-free bread with vegan mayonnaise or soy margarine. Two-egg omelette with braised mushrooms, tomatoes and chives. Wholemeal bread with vegetable spread, reduced salt cheese or low-fat fish such as trout (no smoked salmon).
Alternatively lean cooked ham. Once or twice a week a fried egg on brown bread. – Lacto-ovo vegetarian: banana milk shake or chia seed pudding with cocoa.
Sugar-reduced oatmeal muesli with vegetable milk (almond, rice, soy or coconut milk), served with fresh fruit. Boiled egg on gluten-free bread with vegan mayonnaise or soy margarine. Two-egg omelette with braised mushrooms, tomatoes and chives.
- Banana milk shake or chia seed pudding with cocoa. – Sugar-reduced oatmeal muesli with vegetable milk (almond, rice, soya or coconut milk), served with fresh fruit. – Boiled egg on gluten-free bread with vegan mayonnaise or soy margarine.
- Two-egg omelette with braised mushrooms, tomatoes and chives. – Wholefood: Wholemeal bread with vegetable spread, reduced salt cheese or low-fat fish such as trout (no smoked salmon). Alternatively lean cooked ham.
Once or twice a week a fried egg on brown bread. – Wholemeal bread with vegetable spread, reduced-salt cheese or low-fat fish such as trout (no smoked salmon). Alternatively lean cooked ham.
- Once or twice a week a fried egg on brown bread. – Banana milk shake or chia seed pudding with cocoa. – Sugar-reduced oatmeal muesli with vegetable milk (almond, rice, soy or coconut milk), served with fresh fruit.
- Boiled egg on gluten-free bread with vegan mayonnaise or soy margarine. – Two-egg omelette with braised mushrooms, tomatoes and chives. – Wholemeal bread with vegetable spread, reduced salt cheese or low-fat fish such as trout (no smoked salmon).
Alternatively lean cooked ham. – Once or twice a week a fried egg on brown bread. Below are two lunches based on a lacto-ovo vegetarian diet and one based on a wholefood diet.
Vegan lentil stew Risotto with mushrooms and lemon peel Spaghetti with tofu bolognese Lasagne with tofu bolognese Baked vegetables, quiche Wholemeal noodles with vegetable sauce Salmon fillet with parsley potatoes Rice curry with pineapple and coconut milk Oven cheese with whole bread Turkey fillets on salad On the grill: lean meat, vegetable skewers, low-fat sauces
- Lacto-ovo-vegetarian: Vegan lentil stew Risotto with mushrooms and lemon peel Spaghetti with tofu-bolognese Lasagne with tofu-bolognese Baked vegetables, quiche
- Vegan lentil stew
- Risotto with mushrooms and lemon peel
- Spaghetti with tofu bolognese
- Lasagne with tofu bolognese
- Baked vegetables, quiche
- Wholefood: wholemeal pasta with vegetable sauce Salmon fillet with parsley potatoes Rice curry with pineapple and coconut milk Oven cheese with wholemeal bread Turkey fillets on salad On the grill: lean meat, vegetable skewers, low-fat sauces
- Wholemeal pasta with vegetable sauce
- Salmon fillet on parsley potatoes
- Rice curry with pineapple and coconut milk
- Oven cheese with whole bread
- Turkey filets on salad
- On the grill: lean meat, vegetable skewers, low-fat sauces
- Vegan lentil stew
- Risotto with mushrooms and lemon peel
- Spaghetti with tofu bolognese
- Lasagne with tofu bolognese
- Baked vegetables, quiche
- Wholemeal pasta with vegetable sauce
- Salmon fillet on parsley potatoes
- Rice curry with pineapple and coconut milk
- Oven cheese with whole bread
- Turkey filets on salad
- On the grill: lean meat, vegetable skewers, low-fat sauces
In the evening, no foods that are difficult to digest should be eaten, such as carbohydrates and animal proteins, nor should gluten-containing cereals, sweet drinks or desserts. As the digestive system goes into its resting state from around 6 p.m., it is advisable to eat dinner beforehand. Pea-mint soup Carrot-ginger soup Mashed potatoes with corn and carrots Salads in every imaginable variation, for non-vegetarians with trout or tuna. Vegetarians with seitan or tofu steaks You may be interested in the following diet by adding points to meals Points Diet
- Steamed or cooked vegetables
- Pea and Mint Soup
- Carrot-ginger soup
- Mashed potatoes with corn and carrot vegetables
- Salads in every imaginable variation, for non-vegetarians with trout or tuna. Vegetarians with seitan or tofu steaks
