In Germany, about 40% of the population is overweight. Metabolic disorders such as diabetes, gout or elevated cholesterol levels can be the consequences. The risk of suffering from hypertension, heart attack, stroke, arteriosclerosis, thrombosis or joint disease increases significantly with increasing obesity. If you want to lose weight, you either have to eat less than you consume or significantly increase your energy consumption, for example through sports or physical work.
The body mass index (BMI) is used today to check the body weight. A BMI between 20 and 25 means normal weight: BMI = weight in kg / height in cm. Composition of a healthy, calorie-reduced mixed diet:
- more than 50% carbohydrates like pasta, whole grains or potatoes
- Protein between 10 and 15%
- less than 30% fat
Fat contains twice as much energy per gram as the carbohydrates, but it does not make you so full. Because of their high energy content, the fats in the body are converted into depot fat for bad times. These fat deposits are not so quickly attacked again. The daily body work is almost exclusively covered by carbohydrates. Only when the amounts of energy absorbed with food are insufficient will the burning of fat begin.
Why is fat necessary for the body?
Some fats need to be fed through the diet because the body can not make them by themselves. These are the so-called essential fatty acids. Fat acts as a transport and solvent for the fat-soluble vitamins A, D, E and K. Fat stores energy for special loads. Fat does not equal fat Fat is made up of different fatty acids. Depending on the chemical structure, fats are subdivided into saturated and monounsaturated as well as polyunsaturated fatty acids. Saturated fatty acids occur predominantly in animal products, unsaturated preferably in vegetable oils.
What should the composition of fats look like?
One-third of saturated fatty acids (in meat, milk or cheese) one-third of monounsaturated fatty acids (olive or rapeseed oil) and one-third of polyunsaturated fatty acids (sunflower, corn germ, soybean oil).
- Eat low fat products
- For sautéing and frying, olive oil or peanut oil are best
- Use frying pans for frying
- Better use vegetable margarine instead of butter
- With meat broth or gravy, scoop off the fat
- Mix the salad with yoghurt instead of oil
- Bread, pasta, fruits and vegetables are suitable for "eating"
- Beware of hidden fats in meat, sausage or confectionery
- Avoid visible greases such as butter, cream, bacon
Help from the pharmacy: fiber saturates and dampens the feeling of hunger. They must be taken with plenty of fluid. Swelling agents increase their volume many times over with water and deceive the stomach into a filling. They also need to be taken with plenty of fluids. Formula diets provide the body with all the essential nutrients and can help with the diet.