Pineapple diet, crash diets, cabbage soup diet, starvation diet, sleeping diet – one thing is for sure: the inventors of diets never get tired of coming up again and again with new ideas. Always with the latest findings and with even more groundbreaking prospects of success. Consequently such extreme dietary changes only carry along one side effect: the infamous Yo-Yo-effect. But how easy things could be …
If a diet calls for a high degree of discipline and several hours of shopping in search of exotic ingredients, you should be suspicious. Naturally – without personal commitment and will to change, it won’t do. But who thinks only of the next three to four weeks in achieving and maintaining the desired weight, is only able to temporarily deceive the body. This way the metabolism won’t be able to maintain at the same rate. Instead, it will be waiting for the end of the starvation period in order to store the consumed food for the next starvation period. Such Yo-Yo games can become a lifelong task.
Those who care for a healthy and long-term weight reduction preferably get rid of their nasty kilos slowly but steadily over several months, instead of rapid dieting for a short time within a few days. This way you can even allow yourself a treat from time to time to keep yourself going, best for a life time.
Balanced and healthy
By the way: you don’t have to refain yourself always! The key to healthy eating is balance. Which means: your meals should contain all important (and different) nutrients, ie carbohydrates, fats, proteins as well as vitamins and minerals.
Are you one of those who demonize carbohydrates? Then you best listen now! Carbohydrates do not make you fat, on the contrary, you need them as an important source of energy for fat burning. Provided you pick the right ones: whole grains instead of white bread, brown rice instead of white rice, wholegrain cereal instead of breakfast cereals with sugar. If you consider this durable and not only in the short term, you will experience the success.
The same applies to oils and fats. Refined and hydrogenated fats have no place in a healthy diet; instead use mono-unsaturated fats and Omega-3 fatty acids. Olive oil instead of sunflower oil, nuts instead of chips, fish instead of meat. Please: no margarine! It is a result of many chemical processes and full of unwanted additives which for instance, makes it easy to spread. Whereas butter is a pure natural product and because of its heat-resistance, its much better suited for frying than other oils. Of course, also here applies: Enjoy in moderation rather than masive amounts.
The muscles are mainly responsible for fat reduction. Unfortunately when dieting the muscles are reduced first. Therefore, make sure to have a high-protein rich diet because proteins provide – for the muscles and connective tissues and your immune system. Another fact: A protein rich foods actively supports a diet as it increases the energy consumption during digestion. And because protein has little effect on blood sugar levels, you also stay satisfied longer. Foods with high quality protein are meat, fish and dairy products such as cottage cheese, cheese, yogurt and eggs.
Especially with extreme physical activity the need of vitamins and minerals increases. Vitamins should therefore be eaten in combination with carbohydrates and proteins and shouldn’t be missing from any meal. Best to stick to fresh seasonal fruits and vegetables.
Nutrition during HYPOXI-Training
The unique HYPOXI-Method enables the body to burn fat in the desired areas. You can enhance these body shaping results with the right nutrition. Not necessarily a strict diet; but a balanced nutritious diet as outlined, will give you the necessary energy at the right time to ensure the body burns maximum amounts of fat during training. The proposed food will keep your metabolism high, and the calculated portions will avoid excessive energy intake.
Before your HYPOXI-Training: carbohydrates
The majority of carbohydrates consumed during the day should be eaten 2 – 4 hours before your HYPOXI-Training.
Recommended daily intake:
120 g wholegrain cereals or bread,
and 80 g rice
or 100 g wholegrain pasta
or 350 g carbohydrate-high vegetables (e.g. potatoes, legumes etc.)
After your HYPOXI-Training: proteins
Combine vegetables rich in vitamins (e.g. broccoli, carrots, spinach, green leafy salad) to your grilled, steamed or boiled meat or fish.
Recommended daily intake:
160 g lean meat or 120 g normal meat
or 140 g fish
or 250 g fat-free yoghurt
or soy products
or 100 g cheese
or 2 eggs
Of course you can combine the above protein rich foods; for example: 80 g lean meat and 50 g cheese.
HYPOXI free days: balanced nutrition
A slight change – to keep your metabolism high, on non-training days your calorie intake should be slightly higher than on training days.
- eat varied meals containing high quality nutrients
- keep meals low in calories, avoiding sugar, animal fats and excessive salt
- integrate fruit at breakfast and lunch
- vegetables and/or salad should be included in all meals
- avoid white flour products and high fat dairy products
- also avoid soft drinks and confectionary, as they contain high levels of sugar
Throughout the day: nutrients + dietary fibre
Try to replace meals high in carbohydrates with vegetables, fruit and salad. Use fresh herbs and spices rather than fats, oils and dressings when preparing your meals.
Recommended daily intake:
600 g vegetables or salad + 2 pieces of fruit