Basic nutrition - Sense and nonsense
Some time ago I started to deal with basic nutrition for health reasons and was able to solve one or the other health problem. Since I became so aware of the positive effects, I have been very interested in the topic.
Proper nutrition is always the subject of heated discussions. There is also a lot of false promises, for example food that makes you particularly intelligent, which you cannot say in a general and populist way. However, two things can be determined: Our diet largely determines how fit and how productive we work. And: everyone is different and reacts differently to certain foods. So it always depends on the circumstances.
Healthy eating in office work
Traditionally, the following applies to an office job: regular and daily, but not overeating. Too much and too hearty food makes you sleepy. Doctors recommend a maximum of two to three meals a day - a full main meal and two smaller meals. Fruits and vegetables with a lot of vitamin B are suitable as a healthy snack in between.
So far, so good, but unfortunately the topic of nutrition is often reduced to weight loss and calorie consumption. Sure, if you don't want to gain weight, you have to consider the energy balance: and to achieve this goal, you have to know your personal, daily energy requirements. And the difference between your own energy supply and energy consumption. For a good, healthy diet, a balanced energy balance is crucial. Unfortunately, the subject of nutrition is more complex.
The problem with the health myths
Take olive oil, for example. As a rule, vegetable fats are increasingly recommended instead of animal fats. The oleic acid in olive oil is processed by the cells of the small intestine to form oleyl ethanolamide (OEA), a hormone that creates a feeling of satiety. In this way the appetite is curbed and possible cravings are successfully averted.
Therefore, there are recommendations how to take a spoonful of olive oil every day. The big but follows immediately: In such recommendations we usually speak of extra virgin olive oil because it contains the most vital substances. This does not mean cheap olive oils from the supermarket, as tests by the Stiftung Warentest show.
Healthy nutrition: quality always matters
As with olive oil, it is the same with other foods: it always depends on the quality and processing. The dose makes the poison, so to speak. For example, it helped me to pay more attention to the acid-base balance when feeding. Because there are basic foods and acidifiers. Acid generators are all those foods that are converted from metabolism to acids during the digestive process.
These acids are normally excreted again. If the daily acid intake is permanently too high, then there is an acid load - acids are temporarily stored in the body, usually in the connective tissue, and can lead to health disorders: from indigestion, allergies and susceptibility to infections, to hormonal disorders and even joint problems - mine too show that personal experiences. No wonder that the reduction of acids not only reduces physical problems, but also ensures a clear head and makes it more balanced, less stressful and thus more resilient.
Good and healthy food on the go
However, there is a problem: Things that go well at home can be very problematic when traveling: There are hardly any restaurants where you can just order cooked vegetables without meat, from unusual creations such as buckwheat or cooked spelled whole not to mention.
It was all the more surprising to me that the Hotel Sommer in Füssen not only offers base fasting, but also integrated it as part of its menu. Hotel manager Wolfgang Sommer originally started using the method because he wanted to lose weight as an enthusiastic athlete. And was more than enthusiastic about the long-term health consequences:
“Although I ate more than recommended, I lost 3 kg of body weight through base fasting and then kept that weight. My nutritional awareness has changed significantly. ”
Base fasting using a special method
Sommer follows the method of base fasting with fruit and vegetables developed by Sabine Wacker in his hotel. You can eat until you get full, but only fruits and vegetables. During the fasting cure, only base-forming foods are served - essentially fresh fruit, salads, fresh herbs, seedlings and vegetable dishes. The acid builders such as meat, sausages, dairy products, bread, pasta, rice, sweets, sodas and alcohol, which burden the metabolism - and also the hips - are taboo during base fasting. We're back to losing weight, which should happen automatically during base fasting.
Base fasting also makes sense for vegetarians or vegans, because these too can be overacidified, after all, not only the animal products are acid generators. It is important, however, that base fasting is only carried out for a limited time - a few days, one or more weeks. Colon cleansing also helps acidify the body, reducing the acid load on the kidneys.
Eat healthy with pleasure
But: base fasting means not giving up. You should and may enjoy! However, the amount of conventional food that has to be left out requires a lot of creativity and conversion to enjoy cooking again. After the base fasting cure, the diet should be switched to "base-rich": daily fruit AND salad AND vegetables, while acidifiers are used sparingly. Coffee should also be used sparingly.
Instead, it is advisable to drink plenty of water, drinking about two to three liters of water a day. Water is not only healthy, it also promotes concentration. Experts recommend drinking a glass of water every hour. This keeps the body and mind fresh and also reduces feelings of hunger. Already 2-3 liters of water, drunk throughout the day, regulate the metabolism and ensure optimal fat burning. The water also flushes out metabolic toxins that hinder weight loss.
12 tips: how does base fasting work?
The principle of base fasting is very simple, but it requires a creative rethink when cooking. Getting the right food can also be a challenge. What should you pay attention to?
- You eat 3 to 5 meals a day, 3 main meals and, if absolutely necessary, 2 snacks.
- For breakfast there are one or two types of fruit or a freshly squeezed fruit or vegetable juice or a basic muesli after Wacker with sprouted oatmeal.
- Lunch offers raw vegetable carpaccio or salad or vegetable dishes.
- Vegetable soups or light vegetable dishes are served for dinner.
- Basically, you should only eat as much as you are really hungry to avoid feeling full.
- It is therefore advisable to eat slowly, chew well and pay close attention to your own feeling of hunger.
- When eating, you should regularly feel in your body which foods are good for you and which are not.
- It is important to stop eating raw food after 14 p.m. and to stop eating after 19 p.m.
- The proportion of fruit during base fasting should not exceed 20%, as otherwise it can easily lead to discomfort due to increased flatulence.
- If possible, carbohydrates should be avoided during base fasting.
- You should either drink pure spring water, diluted herbal tea or, for example, ginger water with lemon, naturally without sugar.
- To support you can make basic foot baths, which also make it easier to fall asleep in the evening.
Text as PDF, book or eCourse on the topic or personal advice
Offline download: Download this text as PDF - Read usage rights, Because we do not automatically submit the title of this text for privacy reasons: When buying in "interests" the title register if support is needed. After buying text exclusively Download at this URL (please save). Or for a little more directly an entire book or eCourse with this text buy, read on.
Book on the topic with discount: This text is also available in book form and you can buy the title here in two languages. You can also preview the book first look at and then purchase directly on the book page with a 20 percent member discount.
German edition: ISBN 9783965962224
English version: ISBN 9783965962231 (Translation notice)
Your eCourse on Demand: Choose your personal eCourse on this or another desired topic, As a PDF download. Up to 30 lessons with each 4 learning task + final lesson. Please enter the title under "interests". Alternatively, we are happy to put together your course for you or offer you a personal regular eMailCourse including supervision and certificate - all further information!
Consultant packages: You want to increase your reach or address applicants as an employer? For these and other topics we offer special Consultant packages (overview) - For example, a personal phone call (price is per hour).