Ungenauigkeiten beim Kalorienzählen

 

Bzw. was man alles vergisst aufzuschreiben oder wegen Bequemlichkeit und Konfiguration der App nicht so genau nimmt. 

Beispiel vom Montag den 27.3.23

Götterspeise 16 kcal

Omega 3 Algenöl 40 kcal 

Quarkzubereitung statt Magerquark 56 kcal statt 66 kcal bei 2 Portionen macht das 44 kcal 

Dann hab ich nur 300 gr statt 500 gr Chickoree aufgeschrieben das sind noch mal 32 kcal

Haferkleie statt Haferflocken bei 20 gr sind das 8 kcal

und Olivenöl zum kochen 2 gr unterschlagen macht 16 kcal

Das macht alles zusammen 156 Kcal die da einfach entkommen sind. Und das an einem Tag wo ich mich schon bemüht habe. An anderen Tagen sind es vermutlich noch mehr.

Das ist ganz schön hart, du meine Güte, wie soll man das schaffen.

Aber wenn man dann schlampt und täglich 200 Kcal mehr isst als man denkt dann klappt es halt nicht so wie man meint dass es klappen sollte. Da braucht man sich dann nicht wundern.

Puh ist das hart.

je leichter desto geringer der Kalorienbedarf

Das sind natürlich nur ungefähre Zahlen aber halt durchschnittliche Zahlen für den Kalorienbedarf

Irgendwie ist das ganz schön ernüchternd, sehr ernüchternd 

und die Multiplikation mit 13 ist natürlich fragwürdig bzw ist für jemanden der sich nicht viel bewegt

57 kg    =     126  lbs     *    13    =     1638 kcal    um gleich zu bleiben

63 kg     =     139 lbs     *    13   =     1807 kcal  

65 kg    =     143 lbs      *    13    =     1859 kcal   

66 kg     =    145,5 lbs   *    13     =    1891 kcal

70 kg     =    154 lbs      *    13    =     2002  kcal

80 kg     =    176 lbs      *    13    =     2288  kcal

96 kg      =   212 lbs      *    13    =     2756 kcal 

109 kg    =    240 lbs     *    13    =     3120 kcal

kann es sein dass ich damals über 3000 kcal gegessen habe ???  Das kann ich gar nicht erfassen... und ja, mit Käse und Nüssen und Olivenöl und Butter

und dann muss ich sagen, 63 kg ist wirklich das unterste was ich mir vorstellen kann also 1800 kcal

ist nicht sonderlich viel... aber mit 1800 kcal kann ich mich einrichten, das kann ich langfristig durchhalten

 

hunger pangs with normal blood sugar

 Sugar level when hungry

For most people, the craving for sugar starts when blood sugar dips below the 80 to 70 mg/dL range, but can manifest as sudden hunger when blood sugar drops rapidly but is still at 90 or 100 mg/dL.

Die definition von Hunger ist mir auch noch unklar

Er wird allgemein ja völlig ohne Bezug zu Blutzuckermessungen definiert

Was ich habe wenn ich Hunger verspüre bei BZ von z.B. 100 oder 110 ist also nicht ein falscher Hunger sondern eine Hungerreaktion meines Körpers auf BZ und Magenfüllung. und dann werden verschiedene Hormone wie Insulin Leptin Grehlin und andere 

Hormones play an important role in regulating hunger and satiety. The 5 main hormones involved in hunger include leptin, ghrelin, GLP-1 (glucagon like peptide) cortisol, and insulin.

Die Frage muss lauten, wieso habe ich ein starkes klares deutliches Hungergefühl obwohl mein BZ noch nicht unter 80 oder wenigstens unter 90 ist.

Ist da einfach irgendein hormoneller Thermostat eine Idee zu hoch eingestellt?

Und das andere ist, dass Magensäure auch ein Hungergefühl verursacht das genauso klar und deutlich ist. Wenn also der Magen leer ist und klassisch knurrt aber der Darm noch stetig Glukose an das Blut liefert und der BZ noch weit weit entfernt ist von niedrigen Zahlen die dann Unterzucker oder die Gefahr in Unterzucker abzugleiten bedeuten würden.

Was hilft? Viel Protein? viel trinken? GaviNatura? Atemübungen. Genug Schlaf. Stressvermeidung. Ablenken. 

New Drug Switches off Appetite

 

https://www.wired.com/story/new-drug-switched-off-appetite-mounjaro/

A New Drug Switched Off My Appetite. What’s Left?

Mounjaro did what decades of struggle with managing weight couldn’t. Welcome to the post-hunger age.

While it is possible—more possible than many think—to be fat and healthy, and sometimes I managed that, I could feel my health slipping, prescriptions adding up in the cabinet. So I accepted that, well, I knew how I would die, and that we might need an extra pallbearer. (I can make that joke.) A pretty good life, save for that one thing. I put money away for my kids, and every day I tried and failed to solve a lonely puzzle of self.

Then one day my endocrinologist was reviewing my A1C blood sugar levels as we Zoomed. He had me on Ozempic, a weekly shot that stimulates the body’s insulin production, which makes it a great alternative to insulin injections for type 2 diabetics. The drug’s side effects include slower digestion and increased satiety. You may have heard of it because it’s increasingly prescribed for weight loss (and is linked to many Hollywood diets). I’d been on it for a while and lost a few pounds, and I appreciated it, but the shrieking satiety siren had never ceased.

“Well,” my doctor said, “if you’re not losing weight with Ozempic, try Mounjaro.” This one was FDA-approved last May, with an atrocious name. So off I went, from one shot to the other, from Novo Nordisk to Eli Lilly. Whatever.

“SOMETHING’S HAPPENED,” I told my wife. She is a veteran of watching me try to fix my body. I told her: Where before my brain had been screaming, screaming, at air-raid volume—there was sudden silence. It was confusing. Would it last?

I went alone that night to a Chinese restaurant, the old-school kind with tables, and ordered General Tso’s. I ate the broccoli, a few pieces of chicken, and thought: too gloopy. I left it unfinished, went home in confusion, a different kind of sleepwalker. I passed bodegas and shrugged. At an office I observed the stack of candies and treats with no particular interest.

Decades of struggle—poof. Apparently the Mounjaro molecule targets the same hormone as Ozempic, plus a second one, so it doesn’t just stimulate insulin production but also boosts energy output.

“I urgently need,” I thought, “an analog synthesizer.” Something to fill the silence where food used to be. Every night for weeks I spent four, five hours twisting Moog knobs. Not making music. Just droning, looping, and beep-booping. I needed something to obsess over, to watch YouTube videos about. I needed something to fail at every night to feel normal. And I was also manic, dysregulated, and wide-eyed, sleeping five hours a night, run-walking, with pressured speech; my friends, happy for me but confused, called me “cocaine Paul.” I bought more synthesizers off a guy from Craigslist, meeting him in Bushwick, Brooklyn, with a grand in cash. A body is not designed to lose 25 pounds in eight weeks, starting during the holidays. Beep. Boop.

With the relief come new anxieties. What if it stops working and I slide back into the vale of infinite noise? Compounding that, these drugs are hard to get, both because of supply chain problems and because they are being prescribed off-label for weight loss instead of diabetes. I can’t get a steady prescription from the pharmacy. I’m developing a rationing plan, stretching from an injection every seven days to one every eight or nine to build up a stockpile.

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I can see my anxiety mirrored in the wave of reactions starting to appear—op-eds, TV segments, people explaining why it’s good, actually, that the vast majority of those using this drug lose a quarter of their body weight. On social media, fat activists are pointing out that our lives were worthy even without this drug. The wave of opinion will not crest for years.

And that’s fair because this is new—not just the drug, but the idea of the drug. There’s no API or software to download, but this is nonetheless a technology that will reorder society. I have been the living embodiment of the deadly sin of gluttony, judged as greedy and weak since I was 10 years old—and now the sin is washed away. Baptism by injection. But I have no more virtue than I did a few months ago. I just prefer broccoli to gloopy chicken. Is this who I am?

How long is it before there’s an injection for your appetites, your vices? Maybe they’re not as visible as mine. Would you self-administer a weekly anti-avarice shot? Can Big Pharma cure your sloth, lust, wrath, envy, pride? Is this how humanity fixes climate change—by injecting harmony, instead of hoping for it at Davos? Certainly my carbon footprint is much smaller these days. Are we going to get our smartest scientists together, examine the hormonal pathways, and finally produce a cure for billionaires?

When I let the domain name for my diet blog expire, I accepted that there was no technology that could change my biological responses to my own satiety. Now there is, and the part of me that tracked every meal, searched for solutions in apps and programs, wrote code, and took notes is obsolete. Was that time wasted? God, yes. But I did learn a ton—about nutrition, about exercise, about myself. All of those lessons are a joy to apply now, without the panic of self-destructive hunger.

Lately I’m finally less manic. Still losing weight, but much more slowly. Exercising more. At night I play with my synthesizers and watch online classes in music theory. Headphones on, processing all those years of futile effort. As I fiddle with knobs I am sometimes angry, sometimes ashamed, and often grateful. I don’t know how long this post-appetite era will last, or how it will end. Just that, once again in our lives, everything has changed. 

Unter 85 Blutzuckerdiät - Studie

 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4465140/

Adherence to hunger training using blood glucose monitoring: a feasibility study

Abstract

Background

“Hunger training”, which aims to teach people to eat only when blood glucose is below a set target, appears promising as a weight loss strategy. As the ability of participants to adhere to the rigorous protocol has been insufficiently described, we sought to determine the feasibility of hunger training, in terms of retention in the study, adherence to measuring blood glucose, and eating only when blood glucose concentrations are below a set level of 4.7 mmol/L.

Method

We undertook a two-week feasibility study, utilising an adaptive design approach where the specific blood glucose cut-off was the adaptive feature. A blood glucose cut-off of 4.7 mmol/L (protocol A) was used for the first 20 participants. A priori we decided that if interim analysis revealed that this cut-off did not meet our feasibility criteria, the remaining ten participants would use an individualised cut-off based on their fasting glucose concentrations (protocol B).

Results

Retention of the participants in the study was 97 % (28/29 participants), achieving our criterion of 85 %. Participants measured their blood glucose before 94 % (95 % CI 91, 98) of eating occasions (criterion 80 %). However, participants following protocol A, which used a standard blood glucose cut-off of 4.7 mmol/L, were only able to adhere to eating when blood glucose was below the prescribed level 66 % of the time, below our within-person criterion of 75 %. By contrast, those participants following protocol B (individualised cut-off) adhered to the eating protocol 84 % of the time, a significant (p = 0.010) improvement over protocol A.

Conclusion

Hunger training appears to be a feasible method, at least in the short-term, when an individualised fasting blood glucose is used to indicate that a meal can begin.

WW grün blau lila

 https://www.weightwatchers.com/us/blog/weight-loss/myww/about-zeropoint-foods

Ich finde das Konzept von WW super

Ich wünschte WW würde für mich funktionnieren. Das kommt mir traumhaft vor, denn ich mache schon den lila Plan ganz ohne irgendeinen zusätzlichen Punkt und ich muss ganz genau Kalorien zählen sonst geht gar nichts. 

der grüne Plan: 

viele Punkte und in normalen Mengen Obst und Gemüse

der blaue Plan: 

mittlere Menge Punkte und in normalen Mengen Obst, Gemüse und mageres Protein

der lila Plan: 

wenig Punkte und in normalen Mengen Obst, Gemüse, mageres Protein und Vollkorn/Hülsenfrüchte

BMI erwachsener Engländer 2021 nach Altersgruppen und Geschlecht

 

https://www.statista.com/statistics/375886/adult-s-body-mass-index-by-gender-and-age-in-england/

Mean body mass index (BMI) of adults in England 2021, by gender and age

16-24 y     m 23.7   w 23.3

25-34 y     m + w 26.8

35-44 y     m 27.8   w 27.7

45-54 y     m 28.8   w 28

55-64 y     m 28.6   w 28.2

65-74 y     m 28.5   w 28.2

75 y +       m 27.5   w 27.6     

Schlankheitsideale verschiedener Länder

 

• Les normes de minceur : une comparaison internationale
• Delphine Robineau, Thibaut de Saint Pol
• Dans Population & Sociétés 2013/9 (N° 504), pages 1 à 4
• 
  
• https://www.cairn.info/revue-population-et-societes-2013-9-page-1.htm

Die Schlankheitsideale der verschiedenen Länder sind erstaunlich unterschiedlich

In Irland dürfen Männer und Frauen moppelig sein 

In Südkorea müssen Männer und Frauen super schlank sein

In Österreich dürfen Frauen rundlicher sein und Männer sollten schlanker sein 

In Frankreich müssen Frauen super schlank sein und Männer dürfen gerne moppelig sein.

• Quatre pays emblématiques d’un rapport à la minceur

  8Examinons la manière dont se répartissent les idéaux entre les quatre silhouettes proposées dans ces pays (figure 3). En Corée du Sud, il n’y a quasiment pas de différence entre les idéaux masculin et féminin (l’écart n’excède pas 1 %). La silhouette mince, idéal largement majoritaire, est choisie à 69 % pour les hommes et à 70 % pour les femmes. Onze pour cent des individus choisissent l’image très mince pour les deux sexes, et 1 % seulement la plus corpulente. Il s’agit donc d’un pays où la pression à la minceur est extrêmement forte, mais concerne de manière égale les hommes et les femmes

• 
  
• 
  
• 
  
•  En Irlande, on note la même similarité des idéaux masculins et féminins, mais de façon inverse, la silhouette corpulente remporte le suffrage de la majorité des individus (56 % pour l’idéal masculin et 54 % pour l’idéal féminin). Ce pays est donc emblématique d’une valorisation de la corpulence plutôt élevée, égale pour les hommes et les femmes.

  10L’Uruguay et la France s’opposent également. En Uruguay, la forte corpulence est valorisée pour les femmes (52 %), alors que la minceur est préférée pour les hommes (62 %). Une part non négligeable des personnes préfère également un idéal masculin très mince (10 %), ainsi qu’un idéal féminin très corpulent (7 %). L’écart entre hommes et femmes est considérable (30 points pour les silhouettes mince et très mince). Cette tendance est inverse pour la France : l’image de l’homme corpulent fait relativement consensus (62 %), alors que la minceur est davantage valorisée pour les femmes (52 %). En revanche, les modalités extrêmes de l’échelle, « très corpulent » et « très mince », sont marginales pour les deux sexes. Ce déséquilibre en faveur de la minceur des hommes pour l’Uruguay et en faveur de la minceur des femmes en France se retrouve dans tous les pays de leurs groupes

Probiotika für Gewichtsverlust

 

https://www.healthline.com/nutrition/best-probiotics-to-support-weight-loss#effectiveness

Can probiotic supplements help you lose weight?

Only a few probiotic strains have been clinically tested for effectiveness in weight loss and management (2):

• B. animalis ssp. lactis 420
• L. acidophilus CUL-60
• L. acidophilus CUL-21
• L. plantarum CUL-66
• B. animalis subsp. lactis CUL-34
• B. bifidum CUL-20

The methods by which these probiotic strains affect body weight aren’t well understood, but it’s thought that they may reduce appetite-regulating hormones or decrease fat storage (5Trusted Source).

When shopping for probiotics to assist in your weight loss efforts, it’s important to look for one of the above strains.

 

Excess Stomach Acid Mimics Hunger

https://www.nemechekconsultativemedicine.com/blog/excess-stomach-acid-mimics-hunger/

Excess Stomach Acid Mimics Hunger

We often confuse dyspepsia with hunger because you may feel shaky, slightly nauseated or weak and eating food makes the symptoms disappear.  They go away because food stimulates the stomach to empty.  The food therefore causes the excess acid to be emptied into the small intestine and your symptoms resolve.

The same symptoms will also go away if you take an antacid such as Tums since they are truly the result from excess stomach acid.  But since they go away after you eat food, you draw the reasonable conclusion the symptoms were due to low levels of blood sugar or some other nutrient.   Consequently, you believe your symptoms are a sign of hunger or “low blood sugar”.  So the next time you feel similar symptoms, you’ll eat food again and the symptoms go away again.  After a while it becomes almost second nature.

But why doesn’t the stomach work properly to empty the stomach acid in the first place?   To understand why this happens, you’ll need to understand the autonomic nervous system

ist das Problem womöglich die chronische Verstopfung die einen Rückstau verursacht 

Was hilft gegen Hunger bei Kaloriendefizit

 

small Defizit

viel Protein

Milchprodukte (Protein, Kalzium, Kasein) Magerquark!!!

keine isolierten Kohlenhydrate um den Blutzucker stabil zu halten

Ballaststoffe

Volumen (Flohsamenschalen Bambussprossen Blumenkohlreis Zucchininudeln

solid food

bloß nicht zu fettarm

Stress macht hungrig

Schlafmangel macht hungrig

Ist es ''echter'' Hunger oder ist was anderes los?

Das Gefühl im Magen das Magenknurren

Das Schwächegefühl von niedrigem Blutzuckerspiegel 

Da hilft ein Blutzucker -Mess -Sensor von z.B. Abbott