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The three sleeping rules to lose weight while you sleep In order to lose weight
in your sleep or better to promote your nightly fat burning, the following
three sleep rules are helpful:
1. The right dinner In order to be able to produce as much fat-burning growth
hormone as possible at night, you should pay attention to the right dinner.
Reduce the consumption of carbohydrates and fats in the evening, as they
inhibit the release of growth hormone (8) as well as alcohol, which reduces STH
by up to 70 to 75% - 2 or 3 glasses of beer are sufficient for this (9).
On the other hand, if you eat protein-rich foods, STH formation can be
promoted, because it consists of 191 amino acids. The growth hormone is
particularly stimulated by the amino acid arginine (6).
Good vegetable sources of arginine are pumpkin seeds, peanuts, almonds, pine
nuts, lentils and hazelnuts. A high-quality vegan protein powder works even
better, whereby rice protein powder is particularly rich in arginine, such as.
B. Maskelmän's rice protein.
The protein powder should best be taken on an empty stomach (in the form of an
evening protein shake), since the amino acids are then hardly accompanied by
fats, carbohydrates and fiber and so - almost pure - can develop their effects
Sufficient vitamin B6 is also required to form the natural fat burner - a
deficiency can inhibit the STH release by 50% (6). It is advisable to take a
good vitamin B or multivitamin supplement every day, which provides at least
the recommended daily dose of 1.6 mg vitamin B6 per day.
Natural vegan sources of vitamin B6 are e.g. B. walnut kernels, poppy and
sesame seeds, chickpeas and peanuts. Since these are mostly also rich in
arginine, eating them kills two birds with one stone.
2. The right amount of sleep As a basic rule for the duration of sleep you can
look at the recommendations given above, 7-9 hours are optimal for an adult.
Your own subjective sense of relaxation is even more important than the
theoretical scientific recommendations. In any case, sleep until you feel
And be sure to fall asleep before midnight.
3. The right room climate in the bedroom: oxygen content and temperature
Burning fat needs ten percent more oxygen than burning carbohydrates (10).
Therefore, sleep with the window open, the window in the bedroom should be open
Especially in small bedrooms, where there is little ventilation and where
several people breathe at the same time, the oxygen content in the air
sometimes drops considerably, while the carbon dioxide content increases due to
exhalation, which inhibits fat burning.
In addition, it is advisable not to heat in the bedroom, but rather to sleep
cool , so that the body can give off heat energy and build up fat-burning,
brown adipose tissue .
Lose weight in your sleep Losing weight while sleeping is therefore quite
possible, although the above three rules should be supported by other measures
for losing weight . Because if you eat too much or the wrong thing, if you
spice the wrong thing or if you drink the wrong thing, the good figure comes in
Distance education as a holistic nutritionist Are you interested in what's in
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Do you want a healthy life for yourself, your family and others? Dietitians are
popular - but counseling often neglects the holistic aspect that is needed for
sustainable health. At the Academy of Naturopathy, get to know the connections
between lifestyle and diet as well as physical and psychological well-being.
The Academy of Naturopathy trains interested people like you to become a
holistic nutritionist in around 16 months . Order the free information brochure
But: If pasta is consumed as part of a diet that has a low glycemic index
overall, noodles do not contribute to obesity, but can even help you lose
weight , according to a study from 2018 (2) - although it did not even matter
here whether it was whole wheat pasta or not. * (The glycemic index indicates
the influence of a food on the blood sugar level. A high glycemic index
indicates that the corresponding food raises the blood sugar and thus also the
insulin level. However, a high insulin level promotes fat storage and thus also
excess weight or makes losing weight difficult .) How many calories do noodles have?
The calorie content per 100 g of cooked pasta (corresponds to about 40 g
of dry pasta depending on the shape of the pasta, brand etc.): • 140 kcal for
whole grain pasta • 150 kcal for white flour noodles
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