PLAN B

Plan B

B like before losing weight

It makes no sense at all to lose weight while still increasing daily.

You can only lose weight permanently if you have changed your diet before the desired weight loss.

In such a way that only as many calories are absorbed as the organism really needs.

The so-called "Jojo effect" (unwanted and fast weight gain after a reduction diet) is nothing more than the consequence of relapsing into old eating habits that stretch far more than the required calorie intake is consumed.

You should first determine the degree of your overweight and then determine your real calorie needs. Incidentally, you are not alone with your overweight.

The Americans are (according to the press) World Champion in obesity.

BMI

Determination of the body mass index

The BMI is a measure of body mass determined by Adolphe Quetelet in the 19th century. It is only a rough guideline and can be easily calculated:

Body weight in kilograms divided by height in meters squared

BMI = kg / (m * m) = Wert

z.B. 90 kg / (1.90 * 1.90) m = 24.93
oder 70 kg / (1.72 * 1.72) m = 23.66

Body mass index by sex:

male female
underweight < 20 < 19
normal weight 20-25 19-24
overweight 26-30 25-30
obesity 31-40 31-40
strong obesity > 40 > 40

Body mass index by age:

age index
ideal weight 19-24 19-24
ideal weight 25-34 20-25
ideal weight 35-44 21-26
ideal weight 45-54 22-27
ideal weight 55-64 23-28
ideal weight > 65 24-29

Nutrition and behavior change (way of life)

A fiber and protein rich diet brings back a lot of energy and vitality

1

STEP

Plan B initiates a simple diet change that can be easily incorporated into everyday life. Reduction to three main meals per day.

If desired, a piece of fruit as a snack after breakfast and before lunch and then a piece of fruit before dinner but after lunch.

1

STEP

Fluid intake basically only before the food intake and not during or immediately afterwards.

At least 2-3 liters should be drunk every day. Take advantage of - if offered - calorie-reduced or vegan canteen dining. Avoid sugary drinks and white flour products as much as possible.

2

STEP

Reduction of fluid intake to water and (unsweetened or with sweetener) coffee & tea. Use of healthy and savory substitutes for calorie drinks, milk, sugar, butter, margarine, ketchup, mayonnaise and remoulade.

Only consume munchies and sweets within the daily calorie requirement and in small quantities (20-50 gr).

For example, home-made ice cream can be produced very low in calories (<1 kcal / gr) and liquorice sweetened with stevia from the market leader has only 2 kcal per gram.

2

STEP

Almond and hazelnut packages intended for baking at home come to the consumer almost completely untreated (unsalted and unroasted) and, in small quantities, are preferable to ready-made nibbles.

But watch out, take a look at the calorie table. Nuts have twice as much calories as pretzel sticks, but are also very healthy. From now on the motto class instead of mass and quality before quantity applies.

If you have previously tried to eat enough chocolate, there is now a reward and after each meal a maximum of one praline (10g).

3

STEP

Use of healthy and savory substitutes for White flour products, Pasta made of durum wheat semolina and peeled rice.

Avoidance of finished products and heavily prepared foods. You can almost 100% determine the ingredients of the food you eat by cooking or baking yourself and using as little as possible untreated foods.

Homemade yogurt is far healthier than what the food industry provides you.

3

STEP

The same now applies to almost all finished or treated food products. Bake your own bread. Make your own vegan cheese.

If you use a lot of cold cuts, try a thin cut homemade roast beef. Better quality, than cheap purchases. Forget the stinginess-is-geile mentality. Avoid advertising and any situation where you want to whet your appetite.

For example, the http://www.freeair.tv/ service can free you from advertising by cutting out the television ad.

4

STEP

Go every day only the most necessary shopping, preferably with grocery list and already counted money. Always buy only after main meals, if you are no longer hungry.

Do not start to deposit food or sweets or munchies. General increase in daily body movements through simple yet effective alternative routes. Use the staircase as often as possible instead of the elevator.

4

STEP

Walk short distances on foot. If you are traveling with the pet voluntarily, you are still doing something for the family peace. Use the bike for distances under 10 kilometers. For rainy weather you can dress accordingly.

When practicing a standing or sitting activity, set the alarm every 15-30 minutes. Then change your position or take a few steps. The important thing is not to persist. Exercise regularly and always keep moving.

Sports and exercise

Especially for very overweight people, swimming and water aerobics are highly recommended. Swimming is one of the most gentle endurance sports. Although you burn "only" about 350 to 750 kilocalories per hour (depending on your swimming style and speed), you will not be able to work up a sweat.

Ein a certain disadvantage lies in the need for a seaside resort, outdoor pool or indoor pool. These facilities come at a cost and have limited opening hours.

Bicycling is another great way for overweight people to get physically fit. Riding a bike is not only easy on the joints, it can be done outdoors or on an exercise bike / home exercise bike at home or in the gym. Biking tours through nature and past sights make for fun and burn neat calories.

Even longer distances are easy to carry on the bike. The calorie consumption is around 500 to 1000 kilocalories per hour, depending on how fast you drive and whether you are only in the plain or hilly landscape.

GLOSSAR

BMI
Body-Mass-Index
kcal
kilocalories: 1 kcal = 1000 calories == 4200 Joule
kilo
in the decimal system 10³ = 1000
kJ
Kilojoule: 1 kJ = 1000 Joule == 239 kcal
MET
Metabolic equivalent for the calculation of energy turnover
PAL
Physical Activity Level
celiac Disease
gluten intolerance

Bibliography

"Referenzwerte für die Nährstoffzufuhr"
Gemeinsames Werk der deutschen, österreichischen und schweizerischen Gesellschaften für Ernährung
Umschau Verlag, 2000, ISBN 3829571143
"Der Einfluss von resistenter Stärke auf die Fettsäureoxidation bei gesunden Erwachsenen"
Inauguraldissertation an der Medizinischen Fakultät der Universität Rostock Aug. 2011: rosdok.uni-rostock.de/file/rosdok_derivate_0000004892/Dissertation_Unger_2012.pdf
Verbraucherzentrale Niedersachsen "Formula-Diäten Vergleich"
Tabelle Formula-Diäten Jan. 2016: www.verbraucherzentrale-niedersachsen.demediabig/1160048A.pdf
Formula-Diät Hintergrund Jan. 2016: www.verbraucherzentrale-niedersachsen.de/mediabig/1160049A.pdf
Diabetes Austria glykämischer Index
www.diabetes-austria.com/dyn/userfiles/pdf/glykaemischer_index.pdf

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Christian Effenberger
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e-mail: plan-b@netzgesta.de

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