Logi method

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The Logi method is a low-carbohydrate diet based on dietary recommendations for overweight children and adolescents from the Obesity Outpatient Department of Harvard University Children's Hospital. It should provide a healthy diet that also enables weight loss without going hungry. Logi stood there for short for Lo w G lycemic I ndex ( ger .: low glycemic index ). In Germany it was adapted by the German nutritionist Nicolai Worm and published in book form at the end of 2003. It adapts the suggestions made by David Ludwig (Director Obesity Program, Harvard University Children's Hospital) from an evidence point of view . Since the glycemic index is "only half the story" according to Worms, he defines Logi as "low glycemic and insulinemic", ie with low blood sugar and insulin levels. Worm does not want the Logi-Method to be understood as a diet , but as a permanent diet .

The Logi pyramid

In principle, the user of the Logi method can eat anything. The food selection should be based on the 4-level logi pyramid, which graphically illustrates the weighting of the recommended food selection in the style of the usual food pyramids . Starch- free or low-starch vegetables and fruits as well as healthy oils represent the basis of the diet. The user can eat plenty of salads and vegetables.

The focus should be on the low-starch, low-sugar, high-fiber and water-rich representatives from this food group. Because of their high weight and volume, they are said to fill you up best, and since their glycemic index is also extremely low, they should ideally influence the metabolism , according to Worm. Fruit can also be consumed. But the sweeter the fruit, the larger amounts of sugar or carbohydrates it can contain and thus cause a relatively high glycemic load , so caution is advised here. For the consumption of vegetables and fruit, the well-known “five a day” recommendation also applies to the Logi method. H. Fruits and vegetables should be consumed five times a day, including three servings of vegetables and two servings of fruit. The oils at the top of the conventional food pyramid shift towards the base. Olive oil and oils with a relatively high proportion of omega-3 fatty acids, i.e. rapeseed oil , walnut oil and linseed oil , are preferred .

On the second level of the pyramid, you can find protein suppliers such as lean meat, poultry and fatty or lean fish as well as dairy products , eggs , nuts and legumes . Some of these foods should be included in every meal.

On the penultimate level of the pyramid are the whole grain products as well as brown rice and noodles. This means that they do not have to be completely removed from the menu, but should only be consumed in small quantities. The reason: They have a medium GI, but due to their high carbohydrate content they generate a relatively high glycemic load for the usual portion size. This positioning is in clear contrast to the current quasi-official food pyramids, e.g. B. the German Society for Nutrition (version before 2005), in which these carbohydrate carriers are at the base.

At the top of the pyramid are cereal products made from refined flour ( white flour ), floury potatoes and confectionery. These should only be consumed rarely or not at all.

Theoretical foundations

  • The basis is the glycemic load and the blood sugar level : it should be kept at a constantly low level through carbohydrate restriction in order to enable improved satiety and fat burning.
  • The body should absorb an average of around 80 g to 130 g of carbohydrates, which, according to the theory, should have a health-promoting effect and increase performance and well-being.
  • To achieve this, around 45 percent of the energy required should come from fatty food and around 25 percent from protein-rich food.
  • The increased intake of vegetables, lettuce, fruit, berries, mushrooms, legumes, etc. leads to a high fiber and water intake with a low energy density .
  • In addition to long-lasting satiety, the increased protein intake should be beneficial in terms of calories in the course of the specific dynamic effect on digestion .
  • Thanks to an excess of base, there is no risk of acidosis.

In principle, according to Worm, the Logi method is suitable for everyone. Overweight people with elevated blood lipid and blood sugar levels and especially those suffering from metabolic syndrome , but also patients with type 2 diabetes ( diabetes mellitus ), benefited most .

According to Worm: With this method, the blood sugar level remains more constant than with a diet that does not take into account the glycemic load. Larger blood sugar fluctuations and / or blood sugar spikes are prevented so that the insulin level is always kept relatively low during the day. This has health benefits: For example, it lowers blood lipid levels and prevents the formation of fat deposits. Also gout -Patients have advantages because the uric acid levels are expected to fall despite higher meat consumption. An exception are patients whose uric acid level is too high due to kidney disease and whose kidney function is restricted.

Efficacy studies

A study published in January 2006 reports on the positive experiences of type II diabetics who were in the Rehabilitation Clinic Überruh three weeks after the LOGI diet (20–30% carbohydrates, 20–30% protein, 40–50% % Fat). In addition to weight loss, a significant improvement was observed in metabolic variables. In addition, more than half of the patients were able to discontinue the medication (oral antidiabetic drugs and insulin) and in the others a reduction by about half was possible. In the meantime, three further clinical studies from Germany have checked the effectiveness of the LOGI method.

The European Diogenes study published in 2010, in which 772 families with 938 overweight adults and 827 children took part, supports the theory of the Logi method by showing that a protein-rich diet with a low-carbohydrate content prevents obesity and makes it easier to lose weight , which prevents the yo-yo effect and which is easiest to implement permanently in everyday life. The study group with a diet with an increased protein content (25 percent protein content) and a low glycemic index had the best results of all 5 study groups.

Another study published in 2010 supports the thesis that a low-fat, low-calorie diet with a high protein content (33%) compared to a diet with a normal protein content (19%) leads to body weight, body fat mass and It is best to reduce the waist circumference with the low-calorie high-protein diet in conjunction with strength training.

Difference from similar diets

  • The Logi method is similar to the Montignac method and the Glyx diet . However, the Logi method uses less the GI ( Glycemic Index ) and more the GL ( Glycemic Load ) to select the food, which clearly distinguishes it from the above.
  • Logi can be classified as a so-called low-carb diet. In contrast to the Atkins diet , however, foods with carbohydrates are allowed in significantly higher amounts.
  • Logi is a further development of the diet suggestions by David Ludwig from the Medical Faculty of Harvard University. Nicolai Worm modified the logi pyramid by mutual agreement.

criticism

literature

  • Nicolai Worm: Happy and slim: with lots of protein and the right amount of fat; the LOGI method in theory and in the kitchen. 2003, ISBN 3-927372-26-9 .
  • Nicolai Worm: Syndrome X or a mammoth on your plate! With a Stone Age diet out of the prosperity trap. 2010, ISBN 978-3-927372-23-8 .
  • Franca Mangiameli, Nicolai Worm: LOGI-Guide: Tables with over 500 foods rated according to their glycemic index and glycemic load. 2004, ISBN 3-927372-28-5 .
  • A. Ströhle, N. Worm: Metabolic syndrome: pathophysiological principles and rational recommendations for nutritional therapy. In: Deutsche Apotheker Zeitung. 152, 2012, pp. 50-67.

Web links

Studies

Individual evidence

  1. ↑ The LOGI pyramid. logi-aktuell.de, 2020, accessed on May 5, 2020 .
  2. ↑ This is what the LOGI method stands for. (No longer available online.) Systemed, archived from the original on June 25, 2017 ; accessed on November 27, 2017 . Info: The archive link was inserted automatically and has not yet been checked. Please check the original and archive link according to the instructions and then remove this notice. @1@ 2Template: Webachiv / IABot / www.systemed.de
  3. ↑ Associations Between macronutrient intake and Self-reported appetite and Fasting levels of Appetite Hormones: Results From the optimal macronutrient Intake Trial to Prevent Heart Disease
  4. ↑ P. Heilmeyer: Nutritional therapy for type 2 diabetes mellitus with a low-carbohydrate diet (LOGI method). (PDF) In: Internal Medicine Practice 2006 # 46. systemed Verlag, 2006, pp. 181–191 , archived from the original on October 28, 2006 ; Retrieved January 2, 2009 .
  5. ↑ S. Frisch, A. Zittermann, HK Berthold include: A randomized controlled trial on the efficacy of carbohydrate-reduced or fat-reduced diets in patients attending a telemedically guided weight loss program. In: Cardiovasc Diabetol. 8, 2009, p. 36.
    C. Luley, A. Blaik, S. Aronica, J. Dierkes, S. Kropf, S. Westphal: Evaluation of three new strategies to fight obesity in families. In: Journal of nutrition and metabolism. 2010; 2010.
    C. Luley, A. Blaik, K. Reschke, S. Klose, S. Westphal: Weight loss in obese patients with type 2 diabetes: effects of telemonitoring plus a diet combination - the Active Body Control (ABC) Program. In: Diabetes research and clinical practice. 91, 2011, pp. 286-292.
  6. ^ Diets with High or Low Protein Content and Glycemic Index for Weight-Loss Maintenance. Abstract. In: New England Journal of Medicine . Retrieved March 27, 2011.
  7. ↑ Gisela Olias: Lose weight with protein-rich food. ( Memento of the original from December 5, 2013 in the Internet Archive ) Info: The archive link was inserted automatically and has not yet been checked. Please check the original and archive link according to the instructions and then remove this notice. SpringerMedizin.at, accessed on March 27, 2011. @1@ 2Template: Webachiv / IABot / www.springermedizin.at
  8. ↑ TP Wycherley et al.: A high-Protein Diet With Resistance Exercise Training Improves Weight Loss and Body Composition in Overweight and Obese Patients with Type 2 Diabetes. In: Diabetes Care . 33, 2010, pp. 969-976. Quoted from: Weight Loss: Which Measures Are Effective? diabetes-deutschland.de, 2010, accessed on March 18, 2012 .
  9. ↑ David Ludwig, Children's Hospital Boston, Optimal Weight for Life (OWL) Program ( Memento of the original from October 15, 2007 in the Internet Archive ) Info: The archive link was inserted automatically and has not yet been checked. Please check the original and archive link according to the instructions and then remove this notice. @1@ 2Template: Webachiv / IABot / www.childrenshospital.org
  10. ↑ Statement of the DIfE on the glycemic index ( memento of September 27, 2007 in the Internet Archive ) on: dife.de 2004 (PDF; 96 kB): The causality of the associations between glycemic load and disease risk has so far not been secured by appropriate intervention studies. The data on the influence of the glycemic index on body weight development are still inconsistent and also controversial; It has not yet been shown that reducing the glycemic load (by modifying or reducing the carbohydrate content of the diet ) is clearly and sustainably superior to other dietary interventions (e.g. reducing the fat content).