Eating “glycolic” and simply losing weight at the same time – sounds tempting? Your nutritional principle is not explicitly a diet, emphasizes nutritionist Dorothea Portius. You do not need lists, plans or tables to eat healthy according to the glycolic principle. And still something is different than most supposed nutritional wisdom would have us believe. It’s not about doing without. On the contrary: Dorothea Portius reveals why eating well helps you lose weight.
First of all, so much in advance: Regular diets are usually – if at all – only of short-term success. The reason is logical and makes sense: If you supply your body with significantly fewer calories than it needs for a certain period of time, it switches to a kind of emergency.
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Besides the fact that we usually feel really bad, are lethargic and lethargic, the dreaded yo-yo effect follows quickly. Exactly when we normally eat again. And promptly, they are painstakingly starving kilos back on.
It is different if you change your diet permanently. But how? In her book “Nutrition That Protects Us”, Dorothea Portius shows ways in which we can mobilize the body’s own healing powers and eat “glycally”. She also explains why it is much easier to achieve our desired weight with enjoyment and a healthy mixed diet than by doing without and counting calories.
Glycemic rule 1: Complex carbohydrates for easy weight loss
Complex carbohydrates are, for example, contained in whole grain products, rice, corn, millet, potatoes, fruits, lentils, beans, peas, quinoa, amaranth or buckwheat. In addition to B vitamins, folic acid, magnesium, calcium, iron and protein, they all contain fiber. Complex carbohydrates keep blood sugar levels constant and thus ensure long-lasting satiety. Tip: Eat plenty of complex carbohydrates, especially in the morning and at lunchtime, because that is where your metabolism is most efficient.
GlycLich Rule 2: Quality over Quantity
A lot helps a lot does not count if the quality is not in order. This is especially true when it comes to nutrition and even more so when it comes to our daily protein sources. Protein is important for maintaining body structures such as connective tissue, muscle, hormones and enzymes.
Give preference to natural, organically farmed meat. You can eat lean beef, lamb, game or poultry once or twice a week. However, you should avoid pork, meat and sausage products. On the remaining days, use vegetable protein sources such as legumes or tofu.
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You can schedule one to two servings of milk and dairy products a day. Pay attention to quality: Products from free-range or organic farming have a demonstrably higher proportion of omega-3 fatty acids. Occasionally replace these with sugar-free plant-based alternatives, such as soy or almond drinks.
Glycemic Rule 3: The more omega-2 fatty acids, the better
Eat fish regularly. Due to their high content of valuable omega-3 fatty acids, you should prefer fatty fish such as salmon, herring or mackerel. For the body can not get enough omega-3 fatty acids. Also regularly use edible oils high in omega-3 fatty acids (eg flaxseed oil, walnut oil, rapeseed oil).
Incidentally: Other unsaturated fats, for example in cold-pressed olive oil, are also super important and play a key role in anti-inflammatory nutrition. They belong to the so-called omega-6 fatty acids.
It is important for a healthy diet that both groups of polyunsaturated fatty acids are in a balanced ratio, preferably 3: 1, even better 2: 1 (omega-6 to omega-3). By the way: Most people eat in such a way that their ratio of polyunsaturated fatty acids is 15: 1 or even 20: 1.
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Glycemic rule 4: detoxify secondary plant substances
Make sure there is a colorful variation on the plate – because the more varied your meal is, the greater the variety of secondary plant substances. And the more of these micronutrients you ingest, the healthier you are. Secondary plant substances stimulate metabolism, detoxify, help with regeneration and strengthen the immune system. They are found in vegetables, fruits, potatoes, legumes, nuts and whole grains.
You just have to lose weight and live healthier step by step
And this diet does not only help with weight loss. According to its inventor, it also makes people healthier. According to the expert, 70 percent of our current illnesses are related to diet or lifestyle. “It is not surprising that there is a lack of exercise, too much mental stress and above all an unhealthy diet consisting of simple sugars, bad fats and also heavily processed: the deterioration of our lifestyle is the main cause of our civilizational diseases today, Says Dorothea Portius.
“That is why I have created Glyklich nutrition, which precisely addresses the triggers for our civilization diseases such as obesity / obesity, type 2 diabetes mellitus, cardiovascular disease, arthritis, arthritis, arthritis, arthritis, etc. The goal of this diet is to reduce chronic inflammatory processes, to balance blood sugar and insulin levels and to build a healthy intestinal flora. ”