Low-energy mixed diet
The energy-reduced mixed food , also called reduced-calorie mixed food , is a diet composed of plant and animal products , for which food is selected so that a total energy supply of a maximum of 3500 to 6200 kJ per day results with an adequate supply of all nutrients . The diet is designed to help overweight people achieve weight loss without risking malnutrition .
Nutrient coverage
In the energy-reduced mixed diet, on the one hand, the consumption of complex carbohydrates covers 50% of the total nutrient intake. The need for carbohydrates can be met in a meaningful way, especially through foods rich in fiber. They also have a satiating effect, are lower in energy and ensure a functioning digestive process. The low glycemic index can prevent type 2 diabetes. In addition, dietary fiber lowers LDL cholesterol and thus the risk of atherosclerosis . One should be economical with the fat intake so as not to exceed 20 to 30% of the total energy intake. If you consume too much animal fats, you consume more saturated fatty acids, which raise LDL cholesterol and thus increase the risk of arteriosclerosis. In addition, the percentage of proteins is 20 to 30%. This is to avoid proteolysis and muscle breakdown, which promotes the yo-yo effect . Sufficient nutrient coverage must be guaranteed so that the body can be adequately supplied with nutrients despite a diet.
Food selection
The energy-reduced mixed diet brings with it a changed selection of foods. The main focus here is on low-energy foods. First of all, it is important that you choose a lot of fresh fruit and vegetables and that a higher proportion of them are consumed raw. This is how the body absorbs fiber, vitamins, minerals and secondary plant substances. If you start each meal with a serving of raw vegetables, it leads to a good satiety, so that you no longer consume as many energy-rich foods at the actual meal.
In addition, frequent consumption of whole grain products or potatoes also means that you get vitamins, fiber, minerals and additional protein. The protein prevents, among other things, a breakdown of muscle mass (see above). In addition, these foods are low in energy. Avoiding highly processed foods such as flour, sugar or high-sugar foods is advisable, as these foods are very high in energy and, moreover, do not keep you feeling full for a long time.
In addition, low consumption of animal protein-rich foods is beneficial. They often contain hidden fats, such as saturated fatty acids or trans fatty acids, which can be harmful to health by increasing LDL cholesterol. Restricted fat consumption and low-fat cooking techniques (grilling, steaming) are also important components of the energy-reduced mixed diet. It is also important not to add too much salt to the food, as increased salt consumption can damage the kidneys, among other things. Instead, you can use herbs and spices. In addition, with the energy-reduced mixed diet, care must be taken to ensure that there is sufficient fluid intake so that the metabolic end products (uric acid, ketone bodies) of the degraded endogenous substances can be excreted. Water, diluted fruit juices and unsweetened herbal and fruit teas should be preferred. A glass of water before meals will lower your appetite. You should also know that so-called "light" products, which are advertised with a reduced fat content, sometimes have no lower energy content than conventional products. For example, low fat yogurt contains e.g. Sometimes more sugar, which in total ensures a higher energy content.
Weight loss
In general, you should not lose more than 1 kg per week. Slow weight reduction does not reduce the basal metabolic rate so radically, so the risk of a yo-yo effect after stopping a diet is reduced. The body does not lose weight so drastically in a short period of time, so rapid weight gain after the diet can be prevented. Weight checks should also be carried out regularly during the exercise. With a reduced basal metabolic rate, it is important to still take in protein in order to prevent proteinolysis and thus muscle breakdown. A lot of sport and exercise are a great help in weight loss, for example you can walk more often. In addition, you should not heat the apartment so much, as heat loss also means energy consumption. Strength training promotes muscle building and thus increases the basal metabolic rate, endurance training increases performance and can increase the β-oxidation of fatty acids ("fat burning").
Disease prevention
In contrast to other forms of diet, the energy-reduced mixed diet can prevent certain diseases (especially diseases of the metabolic syndrome). Conscious eating habits can prevent obesity from developing, among other things. This will reduce the risk of other diet-related illnesses that may be caused by being overweight. If you make sure to consume low-energy foods that are low in sugar, the risk of developing diabetes or tooth decay is lower. In addition, if the consumption of fat and protein is too high, the cholesterol level rises. The increased cholesterol brings with it deposits that promote arteriosclerosis. Other diseases that can be prevented by a balanced, energy-reduced mixed diet are gout, high blood pressure, anemia, stroke and heart attack.
Eating habits
One should have a conscious eating behavior. On the one hand, you can compile a list of low-energy foods, which makes the selection easier and can also be time-saving. The eating behavior should be changed in the energy-reduced mixed diet. However, the eating habits should be slowly changed so that the body can get used to them better. For example, eat smaller of your favorite dishes or save fat during preparation. You should also enjoy meals and concentrate on eating. By eating and chewing slowly, the taste and satiety are better accentuated, which is also favored if you are not distracted by newspapers etc. while eating. Many people find it easier to change their diet when they meet like-minded people, for example in certain groups in which one can exchange experiences and achieve more success through a sense of community. On the other hand, conscious eating habits also include being able to resist temptations. You shouldn't have any sweets standing around in the apartment for this. However, vegetables in stock such as radishes, cucumbers or carrots are beneficial in the event that cravings overwhelm you.
Prohibitions / Motivation
There shouldn't be any absolute bans. This usually has a demotivating effect for those affected and can possibly also lead to a return to old eating habits. So you don't have to go without a piece of chocolate or the holiday roast in between meals. Motivation can represent many different factors. Among other things, food choices can be motivating. You don't have to go hungry with the energy-reduced mixed diet and you can still reduce weight. Many people also advocate groups with people who are currently switching to a low-energy mixed diet. You can exchange experiences and you are motivated to achieve success together. Support from family and friends can also serve as motivation.
Examples
Examples of the energy-reduced mixed diet are:
These examples of low-energy mixed diets are suitable for weight loss because they lead to slow weight loss. The risk of the yo-yo effect is reduced. Due to the adequate supply of nutrients, physical weakness during the reduction diet is largely avoided.
literature
- Heinrich Kasper, Margit Kathrin Schlenk: Obesity . Govi-Verlag Eschborn, 2003. ISBN 978-3-774-10978-0 (p. 34)
- Hahn, Andreas: Nutrition , Stuttgart, 2006 (2)
- Schlieper, Cornelia: Basic questions of nutrition , Hamburg, 2010 (20)
Individual evidence
- ↑ energiereduzierte Mischkost In: Lexicon of nutrition , Spectrum Akademischer Verlag, Heidelberg 2001.
- ↑ Calorie-reduced mixed food In: Lebensmittellexikon.de