Juni 2024: 10 Tage Auswertung: Gewicht stabil bei ca. 1500 Kalorien???

 Also 

17.6.24 bis incl. 26.7.24

habe ich im Schnitt 

laut Fitbit 1824 kcal verbraucht

ich habe 1226 kcal als gegessen aufgeschrieben

die Differenz ist also ungefähr 562 kcal

in dieser Zeit ist mein Gewicht und andere Messungen auf der body comp Waage gleich geblieben

das bedeutet also dass ich mit dem was ich für 1226 kcal halte gleich bleibe

es sind vermutlich 1500 kcal weil ich manches vergesse und manches abrunde (Algenöl vergessen, 200g Karotten statt 100g, chickoree vergessen ... Dinkelkleie vergessen ...) 

FAZIT

I am underreporting my intake by about 300 kcal and 

fitbit overestimates my calories burned by about 300 kcal  

was müsste ich tun?  genauer aufschreiben , noch weniger Kalorien essen

Elektrolyte geben mir Energie??? Abführmittel reduzieren Elektrolyte???

 Elektrolyte scheinen mir Vormittags mehr Energie zu geben  

Do electrolytes actually give you energy?

Electrolytes are vital for keeping the body hydrated, our muscles working properly, the heart beating regularly, and for maintaining fluid balance. Electrolytes themselves are not going to increase energy levels, but they do help the body produce and use energy.

Why do electrolytes help me sleep?

Proper electrolyte balance is vital for hydration, muscle function, and regulating pH levels. Electrolyte imbalances, particularly in magnesium and potassium, can disrupt sleep quality. Electrolyte supplements can aid sleep by calming the nervous system. Proper dosage and timing are essential for optimal results.

Why do electrolytes make ME feel better?

Electrolytes are chemicals that conduct electricity when dissolved in water. They regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue. The muscles and neurons are sometimes referred to as the “electric tissues” of the body.

Mein Plan für 2. Hälfte Juni und Juli 2024

 Zucker-Sensor als Voraussetzung

1. Experiment: Kartoffeln Gemüse und weißer Fisch 

2. Experiment: Banane und nichts sonst

                         Banane und Spaziergang

                         Banane und Muskeltraining

3. Experiment: wie low carb kann ich gehen? 

4. Experiment: wie wenig Kalorien kann ich essen?

5. Experiment: wie viele Kohlenhydrate kann ich essen um viel Energie zu haben aber nicht zuzunehmen, also Renee McGregor

Romanticizing weight loss

Romanticizing weight loss

Romanticizing weight loss can make the journey feel more enjoyable and meaningful. Here are 20 ideas to help you romanticize your weight loss journey:

1. Create a Vision Board

• Include images, quotes, and goals that inspire you and represent the healthy lifestyle you aspire to.

2. Keep a Beautiful Journal

• Document your thoughts, feelings, progress, and healthy recipes in a beautifully designed journal. Add inspiring quotes and stickers.

3. Plan Elegant, Healthy Meals

• Prepare meals that are not only nutritious but also visually appealing. Think vibrant salads, beautifully plated dishes, and colorful smoothies.

4. Set Up a Cozy Workout Space

• Create a dedicated workout area at home with candles, plants, and a cozy mat. Make it a place you look forward to spending time in.

5. Wear Stylish Workout Clothes

• Invest in workout clothes that make you feel confident and stylish. Treat your exercise sessions as a chance to dress up and feel good.

6. Enjoy Nature Walks

• Go for walks in scenic locations like parks, beaches, or nature trails. Enjoy the beauty of the outdoors while getting your exercise.

7. Listen to Motivational Podcasts

• Find podcasts that inspire and motivate you to stay on track. Listen to them during workouts or walks.

8. Create a Playlist of Uplifting Music

• Make a playlist of songs that energize and uplift you. Use it to stay motivated during workouts.

9. Join a Class or Group

• Join a dance class, yoga session, or fitness group. Enjoy the sense of community and shared goals.

10. Celebrate Small Wins

• Acknowledge and celebrate each milestone, no matter how small. Treat yourself to a spa day, a new book, or a fun activity.

11. Cook with Fresh Herbs and Spices

• Experiment with fresh herbs and spices to elevate the flavors of your meals. Enjoy the process of creating delicious and healthy dishes.

12. Make Hydration Elegant

• Drink water from a beautiful glass or infuse it with fresh fruits and herbs. Make staying hydrated a delightful experience.

13. Practice Mindful Eating

• Slow down and savor each bite. Appreciate the flavors, textures, and aromas of your food.

14. Light Candles During Dinner

• Create a romantic atmosphere for your meals by lighting candles and setting a beautiful table.

15. Read Inspiring Books

• Find books that inspire you to live a healthier life. Read about others’ journeys and learn new tips and tricks.

16. Track Progress with Photos

• Take progress photos regularly to visually see your transformation. Create a photo album to document your journey.

17. Explore Farmers’ Markets

• Visit local farmers’ markets to buy fresh, seasonal produce. Enjoy the experience of shopping for healthy ingredients.

18. Decorate Your Kitchen

• Make your kitchen a place of inspiration. Decorate with motivational quotes, beautiful cookware, and fresh flowers.

19. Indulge in Self-Care

• Incorporate self-care routines like relaxing baths, skincare, and meditation. Take care of your mental and emotional well-being.

20. Involve Loved Ones

• Share your journey with friends or family. Cook healthy meals together, go on walks, or join fitness classes. Having support can make the journey more enjoyable.

By incorporating these romanticized elements into your weight loss journey, you can transform the experience into something special and deeply personal.

do you have 10 more ideas

Absolutely! Here are 10 more ideas to help you romanticize your weight loss journey:

21. Create a Relaxing Bedtime Routine

• Establish a soothing routine before bed that includes activities like reading, journaling, or a warm bath. Prioritize quality sleep to support your weight loss efforts.

22. Engage in Creative Activities

• Find a creative outlet like painting, writing, or photography. Expressing yourself creatively can be a rewarding and therapeutic part of your journey.

23. Cultivate a Gratitude Practice

• Keep a gratitude journal where you write down things you’re thankful for each day. Focusing on gratitude can boost your mood and motivation.

24. Schedule "Me Time"

• Dedicate time each week for yourself to relax and recharge. This could be a solo hike, a spa day, or simply time spent doing something you love.

25. Try New Healthy Recipes

• Experiment with new healthy recipes and cuisines. Make cooking an adventure and discover new favorite dishes.

26. Set Inspirational Screensavers

• Use motivational quotes or beautiful images as screensavers on your phone and computer to keep you inspired throughout the day.

27. Practice Yoga or Tai Chi

• Incorporate gentle, mindful exercises like yoga or tai chi into your routine. These practices can improve flexibility, reduce stress, and enhance your overall well-being.

28. Plan Healthy Picnics

• Organize a picnic with healthy foods in a beautiful location. Enjoying a meal outdoors can make healthy eating feel like a special occasion.

29. Attend Wellness Retreats

• Look for local or destination wellness retreats that focus on healthy living, fitness, and mindfulness. These retreats can provide a rejuvenating and motivational experience.

30. Personalize Your Water Bottle

• Get a stylish, reusable water bottle and personalize it with stickers or engravings. Having a water bottle you love can encourage you to stay hydrated.

31. Learn About Nutrition

• Educate yourself about nutrition and how different foods affect your body. Knowledge can empower you to make better choices and appreciate the benefits of healthy eating.

32. Host Healthy Dinner Parties

• Invite friends over for dinner and prepare healthy, delicious meals together. Sharing your journey with others can make it more enjoyable and supportive.

33. Create a Vision of Your Future Self

• Write a letter to your future self or create a vision board that depicts your goals and dreams. Visualizing your future can keep you motivated and focused.

34. Participate in a Charity Run or Walk

• Sign up for a charity run or walk. Training for the event can give you a fitness goal to work towards, and participating in a cause can be fulfilling.

35. Decorate Your Space with Plants

• Fill your living space with plants. They not only purify the air but also create a serene and calming environment that supports your wellness journey.

36. Explore Mindful Breathing Techniques

• Practice mindful breathing exercises to reduce stress and improve focus. This can be particularly helpful before meals to enhance mindful eating.

37. Make a Health and Wellness Playlist

• Create a playlist of podcasts, audiobooks, and music that inspire and motivate you to stay on track with your health goals.

38. Track Your Progress Creatively

• Use a creative method to track your progress, like a bullet journal or a visual chart. Make it colorful and engaging to keep yourself motivated.

39. Volunteer for Active Projects

• Get involved in volunteer work that requires physical activity, like community clean-ups or gardening projects. It’s a great way to stay active while giving back.

40. Reflect on Your Journey

• Regularly take time to reflect on how far you’ve come. Write about your achievements, challenges, and how you’ve grown. This reflection can boost your confidence and motivation.

By integrating these additional ideas into your weight loss journey, you can create a more holistic, enjoyable, and enriching experience.

was wenn ich 1700 oder 1800 kcal pro Tag essen würde?

 Also 

bei meinem Gewicht von ca 68-70 kg, bei 4-5 times exercise pro Woche müsste ich 1800 kcal verbrauchen, das sagen im Grunde alle calorie calculators und mein fitbit ist auch dieser Meinung 

bei 2-3 times exercise pro Woche wären es 1700 kcal

was wäre wenn ich das machen würde und dann dadurch vermutlich deutlich mehr Energie hätte vor allem wenn ich Vollkornbrot, Bananen und Kartoffeln benutzen würde für zumindest einen Teil dieser Kalorien so dass ich auf deutlich mehr net carbs kommen würde. Jetzt bin ich so auf 100 g net carbs pro Tag und das ist laut Renee McGregor zu wenig um gut Sport machen zu können. 

Am Anfang würde ich zunehmen aber ich hätte ja gleich mehr Energie und könnte dann mehr Sport machen, was dann eigentlich sich wieder andersherum auswirken müsste... 

Das wäre sehr interessant und wenn es so funktionieren würde dann könnte ich mehr essen, hätte mehr Energie und könnte Muskeln aufbauen

win win win 

ich müsste es mich nur trauen

Was ich im Sommer 2022 gegessen habe und dabei abgenommen habe

 Im Sommer 2022 habe ich nur ganz normale Sachen gegessen und abgenommen

keine Shiratakinudeln keine Flohsamenschalen kein slim bread kein slim cake keine Götterspeise

hier ein paar  Beispieltage 

25,Juni 2022

1148 kcal      118g KH         94g net carbs      117 Protein       22g Fett

Magerquark Haferkeie Rote Kraft 250kcal

Hähnchenbrust Karotten   88

Wildlachs Erbsen  181

Chickoree Karotten   34

Thunfisch Kichererbsen Feldsalat Paprika Apfel

Schinken Ei Eiklar Apfel Karotte Joghurt

20.Juni 2022

1182 kcal  90 g carbs 38 g fett 120 g protein 

kokos natur sauerkirschen flohs. veganes protein chia primal collagen    247 kcl

blumenkohlreis tofu ei eiklar apfel   262 kcl

vegan protein hafermilch carob pure whey protein   220 kcl

scholle süsskartoffel spaghetti erbsen ei kokosmilch hackfleisch 453 kcl

10. Juni 2022

1036 kcal    101 carbs   18 g fett    115 protein   

 speisequarkzubereitung  sauerkirschen haferkleie  236

oliven  rote paprika  weisse bohnen  olivenöl  hähnchenbrust   salat  253

pure whey protein hafermilch  flohsamenschalen  carob  239

gr joghurt   apfel  kochschinken   scholle   gemüsetortilla apfel  308 

9.Juni 2022

1131 kcal    96g KH   31g fett   116 protein   

speisequarkzubereitung  haferkleie sauerkirschen 236

papika karotten ei eiklar hähnchenbrustfilet olivenöl  361

chickoree apfel olivenöl  123

sardinen apfel 166

körniger frischkäse 184   karotten 61    =  245 

21.Juli 2022

1274 kcal      109 KH         86 net carbs       144 Protein       30 Fett

Magerquark Haferkleie Rote Kraft  250 kcal

Ei Eiklar Schinken Blumenkohl 201

Joghurt Sauerkirschen  98

Hüttenkäse Karotten Gurke Apfel  240

Filetsteak Kichererbsen Apfel Karotte 315

Hüttenkäse Zucchini 170

2. August 2022

1261 kcal      115 KH         81 net carbs      141 Proteine    27 Fett

Magerquark Haferkleie 214

Karotte 49

Wildlachs Brokkoli Karotten 214

Magerquark Haferkleie Karotten Chickoree 281

Huhn Schinken Haferbrot Ei Karotten Paprika 477

Zucchini 26

BEISPIELTAG 

1255 kcal    120 g KH   20 g Fett  140 g Protein 

Frühstück:   Speisequarkzubereitung  Haferkleie Rote Kraft  

Mittagessen:     Kabeljau Gemüse

Nachmittags:   Proteinshake:   pure whey protein hafermilch flohsamenschalen karotten 

Abends:  kichererbsen    apfel   chickoree    körniger frischkäse    erbsen    schinken 

vielleicht ein: Gemüse , weißer Fisch, Kartoffel - Reset

 weisser Fisch hat 75 kcal und 18 g Eiweiß

Gemüse hat 20-30-40 kcal

Kartoffeln haben 70 kcal

150 g           weißer Fisch       107 kcal   27g Protein

300 g           Gemüse                 90 kcal

100 g            Kartoffeln             70 kcal

550                                           267 kcal              das ist eine Kaloriendichte von 48 kcal/100g

4 Mahlzeiten am Tag                1068 kcal  über 108 g Protein

bleibt Platz für Beeren und mehr Gemüse 

das muss ich einen Tag ausprobieren

am Besten Morgen

ChatGTP rechnet etwas anders

 the nutritional values for a day of eating 400 grams of potatoes, 1200 grams of mixed vegetables, and 600 grams of low-fat white fish. I'll use average values for common types of these foods.

1. Potatoes (400 grams)

• Calories: 77 calories per 100 grams
• Protein: 2 grams per 100 grams
• Fat: 0.1 grams per 100 grams
• Carbohydrates: 17 grams per 100 grams
• Fiber: 2.2 grams per 100 grams

Total for 400 grams:

• Calories: 77 * 4 = 308 calories
• Protein: 2 * 4 = 8 grams
• Fat: 0.1 * 4 = 0.4 grams
• Carbohydrates: 17 * 4 = 68 grams
• Fiber: 2.2 * 4 = 8.8 grams

2. Mixed Vegetables (1200 grams)

• Calories: 35 calories per 100 grams
• Protein: 2 grams per 100 grams
• Fat: 0.2 grams per 100 grams
• Carbohydrates: 7 grams per 100 grams
• Fiber: 2.8 grams per 100 grams

Total for 1200 grams:

• Calories: 35 * 12 = 420 calories
• Protein: 2 * 12 = 24 grams
• Fat: 0.2 * 12 = 2.4 grams
• Carbohydrates: 7 * 12 = 84 grams
• Fiber: 2.8 * 12 = 33.6 grams

3. Low-Fat White Fish (600 grams)

• Calories: 90 calories per 100 grams
• Protein: 20 grams per 100 grams
• Fat: 1 gram per 100 grams
• Carbohydrates: 0 grams per 100 grams
• Fiber: 0 grams per 100 grams

Total for 600 grams:

• Calories: 90 * 6 = 540 calories
• Protein: 20 * 6 = 120 grams
• Fat: 1 * 6 = 6 grams
• Carbohydrates: 0 grams
• Fiber: 0 grams

Total Nutritional Values for the Day

• Calories: 308 (potatoes) + 420 (mixed vegetables) + 540 (fish) = 1268 calories
• Protein: 8 (potatoes) + 24 (mixed vegetables) + 120 (fish) = 152 grams
• Fat: 0.4 (potatoes) + 2.4 (mixed vegetables) + 6 (fish) = 8.8 grams
• Carbohydrates: 68 (potatoes) + 84 (mixed vegetables) + 0 (fish) = 152 grams
• Fiber: 8.8 (potatoes) + 33.6 (mixed vegetables) + 0 (fish) = 42.4 grams

Summary

• Calories: 1268 kcal
• Protein: 152 grams
• Fat: 8.8 grams
• Carbohydrates: 152 grams
• Fiber: 42.4 grams

This day of eating is high in protein and fiber, with moderate carbohydrates and very low fat.

potato reset geht nicht - Blutzuckerprobleme

 potato reset wollte ich gerne machen aber das schaff ich nicht weil mir der Blutzucker abgestürzt ist

so viele KH und so wenig Protein bin ich nicht gewöhnt

Carb Binge 31.05.24: Energie und gute Laune

Mal wieder ein carb binge und wieder:  

gute Laune

viel Energie

Verdauung besser 

friere nicht

aber: ich war so vollgefressen, das hat mir beim Einschlafen Probleme bereitet

und da satt sein hat sich gut angefühlt aber das voll sein hat sich gar nicht gut angefühlt, auch während des Tages weil ich zu voll war, es war richtig unangenehm