Expert reveals: This nutrition plan will get you in shape for summer

There is no one diet or diet that is right for everyone. Therefore, its effect is usually short-lived.

Individual metabolism, lifestyle, age, activity level and also the microbiome decide whether a person “tolerates” more or less carbohydrates, fats or proteins.

about the expert

Dorothea Portius studied Nutritional Sciences with a specialization in Nutritional Medicine and Research. She is a trained group fitness trainer and holistic nutritional therapist.

Mrs. Porcio

dorotea porcio

In 2017 he received his doctorate from the University of Geneva. Since 2019 she directs the Chair of Nutritional Therapy and Counseling of the SSR Takeover of the Health University of Gera.

In her book “Nutrition that protects us: the program against the main causes of disease”, Dorothea Portius explains that it is a healthy, natural and individually adapted nutrition that provides the body with all important vital substances.

The optimal nutrient composition

Table with nutritional recommendations

dorotea porcio

My GlykLich nutrition is therefore a nutritional principle that can be integrated into everyday life and individually adapted. It consists of a nutrient kit with four components:

1. Complex carbohydrates (for example, fiber)

2. High-quality protein

3. Mono and polyunsaturated fatty acids

4. Secondary plant substances

Your diet or meals should be based on this nutrient kit to provide your body with the fuel it needs to maintain important functions. I refer to this low-glycemic, anti-inflammatory nutritional principle as glycolic-Nutrition.

Rule One: Complex Carbs for Stable Blood Sugar

Complex carbohydrates keep the blood sugar level constant and ensure a pleasant satiety. In the form of fiber, they bind to pathogenic substances and ensure the removal of excess cholesterol, broken down hormones and other metabolic end products that have been removed from the body’s circulation with bile. Additionally, dietary fibers serve as food for health-promoting gut bacteria.

A little hint: Distribute larger portions of carbohydrates, such as cereal flakes, bread or other pasta, at breakfast and/or lunch, because carbohydrate metabolism is more efficient in the morning!

Second rule: when it comes to protein, quality is more important than quantity

Proteins are important for the maintenance of body structures such as connective tissue, muscles, hormones, and enzymes. However, quality counts more than quantity here.

Our body can use animal protein very well because it is structurally very similar to the protein in our own body. Here, however, attention should be paid to the quality of the product. Use mostly unprocessed meat products, such as chicken, beef, or lamb breast fillets, and process them gently, such as steamed, fried, or grilled.

Eggs and dairy products such as cheese, quark, and yogurt are also very good sources of protein. Pay attention to how the eggs are kept, as this has a significant impact on the nutrient profile. Organic free-range eggs (marked “0”) have a better fatty acid profile.

The same goes for dairy products. Free-range and organic animal products are demonstrably higher in omega-3 fatty acids. Likewise, “natural” dairy products such as natural yogurt or quark without additives should be preferred.

However, meat should not be on the menu every day and can be replaced with vegetable protein several times a week. Tofu, soy, and a good mix of legumes, seeds, and grains are a great alternative to animal products.

Good combinations include legumes with grains (eg chili beans on whole grain bread) or legumes with seeds (eg hummus).

The general rule is: less is more. The better the quality of the protein, the better it can be used by the body.

3rd rule: the more omega-3 acids, the better

Fats play a key role in anti-inflammatory nutrition. Above all, monounsaturated and polyunsaturated fatty acids should be mentioned here. You can find monounsaturated fatty acids in olive oil, for example, oleic acid.

Interestingly, cold-pressed olive oil contains a number of secondary plant substances, such as oleuropein or hydroxytyrosol, which have been shown to have anti-inflammatory and heart-protective effects.

Polyunsaturated fatty acids can be divided into two groups, omega-6 fatty acids and omega-3 fatty acids. Both are essential for the body, but special attention should be paid to omega-3 fatty acids.

It is important that the two groups of fatty acids are in a balanced ratio; preferably 3:1 better 2:1 (omega-6 to omega-3). With our current diet and food choices, there is often a ratio of 15:1 to 20:1, which is associated with an increased risk of disease. That’s why it’s important to include more omega-3-rich oils in your diet.

Vegetable oils such as flaxseed oil, walnut oil, rapeseed oil, hemp oil and its seeds and nuts are valuable suppliers of the plant omega-3 fatty acid alpha-linolenic acid.

The long-chain omega-3 fatty acids EPA and DHA have greater potential to promote health. These are found almost exclusively in fatty fish such as salmon, herring, mackerel, and tuna. These fatty acids are already used therapeutically for cardiovascular diseases, chronic inflammatory diseases, neurodegenerative diseases such as Alzheimer’s disease or skin diseases such as neurodermatitis.

It is highly recommended to replace these oils preventively. If you don’t eat fish, high-quality algae oils enriched with EPA and DHA are also recommended.

An important note: When buying oils, it is essential to pay attention to quality. We always recommend “native” or cold-pressed oils. Vegetable oils rich in omega-3 fatty acids, such as flaxseed oil, pumpkin seed oil, or hempseed oil, are best purchased in small bottles and stored in the refrigerator.

Rule Four: Phytochemicals for Detoxification

Secondary plant substances with their various functions on metabolism, detoxification, regeneration and defense should not be forgotten. The group of these micronutrients is complex and varied, up to 10,000 different substances can be found in our food.

They are mainly found in plant foods; from apple, berries to chickpeas, cauliflower, as well as cocoa beans and green tea. The more colorful and varied your plate or diet, the more diverse your intake of these supernutrients will be.

Disadvantages of diets

In particular, radical diets, that is, those that minimize calorie intake, tend to have a negative impact on energy metabolism and hormonal balance.

Too low a calorie intake or a very one-sided diet puts the body in the background. Energy-consuming processes are regulated to a minimum and conservation processes are activated.

You shouldn’t blame your body for that, as it tries to keep cellular functions running despite low nutrient intake. The few fuels that reach the bloodstream are protected and stored immediately, as an emergency reserve.

Because your body doesn’t know how long this “starvation state” will last. However, their vitality and fitness suffer as a result, which can manifest through lack of concentration, tiredness, frostbite, and muscle development issues despite sport. Therefore, nutrition is an important parameter to have more energy and quality of life.

However, nutrition can be so simple if only the correct information were transmitted to the outside world. Hippocrates already commented: “Man is what he eats”.

Following these words and knowing that Hippocrates around 400 BC and at that time oils were not refined, grains were not finely ground, or nutrients were not isolated; we have the problem clearly in mind. A highly processed diet rich in simple sugars and bad fats, a diet that is pro-inflammatory and wasteful of energy.

Constant snacking and the “wrong” carbs also cause unstable blood sugar and insulin levels, which in turn negatively impact sugar and fat metabolism. This promotes a metabolic derailment, which is accompanied by an overgrowth of bacteria in the intestine and an increase in abdominal fat. Increased abdominal fat and altered intestinal flora send out pro-inflammatory signaling substances, which are jointly responsible for disturbances in blood pressure regulation, hormone production, and weight regulation.

However, the right fuels or nutrients can significantly reduce these inflammatory signaling substances. These include the four components mentioned above: complex carbohydrates (eg fiber), high-quality protein, monounsaturated and polyunsaturated fatty acids, and secondary plant substances.

This article also appeared on Focus Online.

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