PLAN B
Food substitutes

Water

As a substitute for all calorie-containing drinks (no matter if tap, table, spring or mineral water).

Water really replaces all drinks, including spirits, beer, champagne, wine, cocktails, sodas, cola, malt beer, milk, fruit teas, fruit juices, vegetable juices, all sorts of juice.

Erythritol (sugar substitute)

The natural sweetness Sucolin is the ideal non-calorific sugar alternative: it consists of 100% erythritol - a natural sugar alcohol, which is used, for example, in occurs in pears and melons and has no alcoholizing effect. The recovery of erythritol is 100% natural due to the complete fermentation of glucose (glucose).

While other sugar substitutes very quickly cause bowel problems, suculin is largely absorbed in the duodenum and excreted unchanged via the kidney, making it very well tolerated. Since Sucolin does not contain any chargeable carbohydrates, it does not affect blood sugar and insulin levels. This also means that it has a glycemic index of 0 and 0 BE (bread units).

Sucolin is tooth-friendly, because caries bacteria can not metabolize erythritol and so do not produce tooth-damaging acids. Sucolin is suitable for those who consume less sugar and want to save calories, as well as for use in diabetes and diets.

Low fat cream cheese (quark) 0,5% (Butter-, Magarine substitute)

Curd is milk protein (casein) precipitated from the milk by the addition of rennet or bacterial production of lactic acid. The liquid separated from the coagulated milk components, the whey, is more or less thoroughly removed by pressing and filtering the fat, so that curd forms a soft to crumbly mass.

Curd serves as a food and as an intermediate in cheese production. For the consumer, the word "curd" is usually only for curd. This is mainly produced by lactic acid production but with the addition of small amounts of rennet.

Curd is a cheap and versatile high protein cream cheese product that is widely used. Curd is either eaten fresh, diluted with water, milk or yoghurt to cereal, as a vegetable dip, as an ingredient of a salad dressing, with linseed oil and herbs refined to potatoes, as a spread with honey or jam / jam

In particular, low-fat curd is a cheap source of protein and also has a very favorable nutrient ratio of protein to fat and carbohydrates. Therefore, lean body fat is consumed by bodybuilders without additives. Due to its low energy and fat content it is well suited for reduction diets.

Tofu, soybean cream cheese (quark) (Butter-, Magarine substitute)

Tofu (also known as bean curd or stale bean cheese) is an originally Chinese food, and moreover Asian food, which is increasingly being eaten in the Western world. Tofu is especially used by vegetarians and vegans.

Tofu is made from a white soybean dough that results from the denaturation and coagulation of proteins in the soymilk. The curd that results is dehydrated and then pressed into blocks. This process is very similar to cheese making from milk.

Tofu has by nature only little taste and is almost odorless. As such, tofu can be prepared either in a savory or sweet way, serving as a carrier of the flavors of the other ingredients.

Ajvar (Butter-, Ketchup substitute)

Ajvar (other spellings: Aivar, Ajwar) is a paste of paprika or alternatively paprika and eggplant, which is served cold to meat dishes, or serves as a seasoning and spread.

As a low-calorie substitute for butter and other fat spreads, in connection with hearty breads such as sausage or cheese, Ajvar or similar, or related products (Pindjur, Letscho, Ogonek ...) are ideal.

Tzatziki (Mayonnaise-, Remoulade substitute)

Tzatziki is an appetizer of Greek cuisine made from Greek yogurt or lean curd, cucumber, olive oil and garlic. The caloric density is approximately 1 kcal per gram. Tzatziki is well-suited to diets because of its low energy and fat content.

Nuts (Salty snack-, Candy substitute)

First of all the shock: there is only one real kind of nut, namely the hazelnut. All other nut varieties or nut species known to us are in reality mostly so-called drupes. These include coconut, macadamia nut, almond, pecan nut, pistachio and walnut. The extremely widespread peanut is - botanically seen - a legume like the pea. The Brazil nut is a capsule fruit and the cashew nut is just a fruit. At the end something amazing the strawberry is a collecting nut fruit.

Food substitutes

White flour substitute

Spelled (whole-grain) flour
Buckwheat flour (Gluten-free)
Quinoa (Gluten-free)
Millet flour (Gluten-free)
Amaranth flour (Gluten-free)

Rice substitute

Unpeeled rice
Wild rice
Naturreis rice
Brown rice
Parboiled rice (80%)

Noodle substitute (Durum wheat semolina)

Spelled noodles
Whole wheat noodles
Buckwheat noodles (Cornflackes)
Konjac noodles (Cornflackes)

Bread crumbs substitutes

Oatmeal (crushed)
Cornflakes (grated)
Roasted onions (grated)
Mushroom powder
Almonds splinter

Lactose-free Milk substitutes

Almond milk13 kcal / 54 KJ (ungesüßt)
Rice milk20 kcal / 84 KJ
Hazelnut milk29 kcal / 122 KJ
Oat milk42 kcal / 176 KJ
Lactose-free milk47 kcal / 197 KJ
Soy milk55 kcal / 230 KJ
Coconut milk227 kcal / 951 KJ

Cow's milk nutritional values per 100ml

Skimmed milk 0,3%35 kcal / 147 KJ
Skimmed milk 1,5%46 kcal / 193 KJ
Whole milk 3,5%64 kcal / 268 KJ

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

plan-b.netzgesta.de
Christian Effenberger
Suedstrasse 2
41564 Kaarst
phone: 049 (0) 21 31 66 93 92
e-mail: plan-b@netzgesta.de

Content of the online offer

The author reserves the right not to be responsible for the topicality, correctness, completeness or quality of the information provided on our website. Liability claims against the author, which refer to damages of material or ideal kind, caused by the use or non-use of the presented information or by the use of incorrect or incomplete information, are in principle excluded, provided that the author is not demonstrably intentional or grossly negligent Fault. All offers are non-binding. The author expressly reserves the right to change, amend, or delete parts of the pages or the entire offer without prior notice, or to terminate the publication temporarily or permanently.

References and links

In the case of direct or indirect references to third-party websites ("hyperlinks"), which lie outside the responsibility of the author, a liability obligation would only come into force in the case in which the author is aware of the contents and is technically possible and reasonable , To prevent the use in case of illegal contents. The author hereby expressly declares that at the time of linking no illegal content was recognizable on the pages to be linked. The author has no influence on the current and future design, content or origin of the linked / linked pages. Therefore, he hereby expressly dissociates himself from all contents of all linked pages, which were changed after the link setting. This statement applies to all links and references set within the author's own internet site, as well as to foreign entries in guestbooks, discussion forums, link lists, mailing lists set up by the author, and in all other forms of databases. Liability for illegal, incorrect or incomplete contents, and in particular for damages resulting from the use or non-use of such provided information, is the responsibility of the provider of the page to which reference was made, not the person who merely refers to the respective publication via links.

Copyright and Trademark Law

The author endeavors to observe the copyrights of the images, graphics, sound documents, video sequences and texts used, to use his own pictures, graphics, sound documents, video sequences and texts, or to access license-free graphics, sound documents, video sequences and texts . All brands and trademarks mentioned within the Internet site and possibly protected by third parties are subject without restriction to the provisions of the respectively valid trademark law and the rights of ownership of the respective registered owners. The mere naming does not lead to the conclusion that trademarks are not protected by third-party rights! The copyright for published objects created by the author remains solely with the author of the pages. Reproduction or use of such graphics, sound documents, video sequences and texts in other electronic or printed publications is not permitted without the express consent of the author.

Data protection

If the possibility for the input of personal or business data (email addresses, names, addresses) within the Internet site exists, the user has given these data voluntarily. The use and payment of all offered services is - as far as technically possible and reasonable - also without specification of such data or under specification of anonymised data or a pseudonym. The use of contact data such as postal addresses, telephone and fax numbers and e-mail addresses published by third parties for the transmission of information not expressly requested is not permitted. Legal steps against the senders of so-called spam mails in the case of violations of this prohibition are expressly reserved. This site uses the mapping service Google Maps via an API. Provider is Google Inc. To use the features of Google Maps, it is necessary to save your IP address. This information is usually transmitted to and stored by Google on servers in the United States. The provider of this site has no influence on this data transfer. For more information about how to handle user data, please refer to the Google Privacy Policy.

General Data Protection Regulation

General note and mandatory information

Designation of the responsible body

The responsible body for data processing on this website is:

Christian Effenberger
Suedstrasse 2
41564 Kaarst

The responsible body, alone or in concert with others, decides on the purposes and means of processing personal data (such as names, contact details, etc.).

Revocation of your consent to data processing

Only with your express consent are some processes of data processing possible. A revocation of your already given consent is possible at any time. For the revocation is sufficient an informal message by e-mail. The legality of the data processing carried out until the revocation remains unaffected by the revocation.

Right to complain to the competent authority

As the person affected, in the event of a breach of data protection law, you have a right of appeal to the competent supervisory authority. The competent supervisory authority with regard to data protection issues is the state data protection officer of the federal state in which my place of residence is located. Namely NRW. The following link provides a conection to the officer: Helga Block.

Right to data portability

You have the right to have data that we process on the basis of your consent or in fulfillment of a contract automatically to you or to third parties. The provision is made in a machine-readable format. If you require the direct transfer of data to another person in charge, this will only be done to the extent technically feasible.

Right to information, correction, blocking, deletion

You have the right at any time within the scope of the applicable legal provisions to provide free information about your stored personal data, source of the data, their recipients and the purpose of data processing and, if necessary, a right to correct, block or delete this data. In this regard and also to further questions on the subject of personal data, you can always contact us via the contact options listed in the imprint.

Legal validity of this Disclaimer

This disclaimer is to be regarded as part of the Internet offer from which this page was referred to. If sections or individual terms of this statement are not legal or correct, the content or validity of the other parts remain uninfluenced by this fact.