Breakfast fasting
Simply lose weight according to the Dr. Walle formula
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The latest weight loss trend is called breakfast fasting! We explain here how you can lose a few pounds in time for summer with the Dr. Walle formula.
Whether part-time fasting according to the 5: 2 diet, slim in your sleep or WW: There are now so many diets and weight loss methods that you can be overwhelmed with which variant is the right one for you. But the new trend in weight loss is: Breakfast fasting according to the Dr. Walle formula! Contrary to what you might think at first, you shouldn’t do without breakfast with the method – you should just make sure that What one eats in the morning.
Protein three times a day
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Nutritionist Dr. med. With breakfast fasting, Hardy Walle has come up with a simple new concept with which you can lose a few pounds in a healthy way. Most importantly: Sufficient protein should be on the menu with every meal. Because if you eat a lot of protein in the morning, fat burning is really boosted.
How does the breakfast fast work?
Breakfast fasting works with these simple rules:
- Three meals a day are eaten.
- A sufficient amount of protein is on the plan for every meal, plus ingredients rich in water and fiber to fill the stomach – that means lots of salad and vegetables.
- Breakfast in particular should consist of as few carbohydrates as possible. Because of this, the insulin level shoots up and the nightly fat burning is slowed down.
- To lose weight, you should generally eat a maximum of 120 grams of carbohydrates per day. If you want to maintain your weight, it can be around 200 grams per day. The following applies: women should eat a little less, men are allowed to eat a little more.
- There should be a four to six hour meal break between meals.
- Snacks of any kind are prohibited.
- Those who exercise regularly – that is, about two to three times a week for at least 30 minutes each – are allowed to consume a few more carbohydrates.
- During breakfast fasting, you should drink as many calorie-free drinks as possible. A few calories in the form of a drink are allowed at meals, but high-calorie drinks in the form of soft drinks or fruit juices should still be avoided. Between meals it is best to use water, tea without sugar or unsweetened coffee.
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Why is protein the focus of breakfast fasting?
Dr. med. Waller points out four good reasons why you should watch your protein intake:
- In general, if you eat more protein than carbohydrates with each meal, you will ingest fewer calories. For example, one study shows that 25 to 30 grams of protein at breakfast can reduce the calorie intake at lunch and dinner by 200 to 600 kilocalories.
- Protein also ensures that you are generally less hungry, making longer meal breaks of at least five hours easier. This also keeps insulin levels flat and fat burning can work properly. The effect is much stronger than with fat or carbohydrates.
- Those who eat too little protein ensure that the body breaks down muscle mass first to generate energy. Having enough proteins on the menu prevents this unpleasant effect on the one hand, and on the other hand the body actually goes to the fat reserves to generate energy.
- Protein boosts the body’s metabolism and heat function. This is why a high protein intake is particularly important at breakfast so that the body can start burning a lot of calories right at the start of the day.
And how much protein do I have to eat every day?
With breakfast fasting, you should consume at least 25 grams, or even better 30 grams, of protein at each meal throughout the day. However, patients with kidney failure should definitely speak to their doctor before starting the program on their own. Because if there are problems with the kidneys, the protein intake must be adjusted individually.
Even more tips for your weight loss success as well as delicious recipes can be found in the book “Breakfast fasting according to the Dr. Walle formula”.