Elizabeth Bailey
What sounds like a bad advertising promise is a diet program that makes losing weight uncomplicated: the “slim-in-sleep” diet developed by a nutritionist relies neither on doing without nor on a complete change in diet, but on an intelligent way of Ingestion. We reveal how the diet works!
The internist and nutritionist, Dr. Detlef Pape originally developed the “slim-in-sleep” diet for his overweight patients. However, it is suitable for anyone who wants to lose a few kilos healthily – and without hunger or sacrifice. So rolls in the morning and pasta for lunch are allowed, as long as you follow three essential rules.
What is the “slim in your sleep” diet?
The diet is also known as “insulin food combining”. This takes up the two central points of the diet. Slim while sleeping is based on the belief that insulin influences the (fat) metabolism. The hormone is responsible for transporting glucose from the blood into the cells. If we consume sugar through food, the body releases the hormone – the more sugar, the higher the insulin level. On the other hand, the diet is determined by the rule that carbohydrates and proteins should be taken separately as far as possible (“food combining”). What does all this have to do with sleep?
During the night, the body burns fat without us having to do anything. The growth hormone somatropin is responsible for this. The body releases more of it for cell renewal when we sleep. The body draws the energy it needs for regeneration from the fat cells. This is how it should ideally be. High insulin levels can stop this process. Insulin is essential for regulating blood sugar levels. On the other hand, it is a hindrance when losing weight because it promotes the storage of fat.
The goal is therefore to keep the insulin level in the body as low as possible. This can be achieved by limiting the number of carbohydrates because they cause insulin levels to skyrocket.
Good to know: A Northwestern University study found that night owl who sleep about seven hours a day consumes a whopping 250 calories more than those who sleep longer. Therefore, if you want to lose weight, it can help you to sleep longer.
How does “slim in your sleep” work?
While Slim In Your Sleep is a typical low-carb diet that cuts down on carbs, it works a little differently. To prevent hunger pangs and to have energy for the day, only carbohydrates are on the menu in the morning: rolls with jam, muesli, or pancakes are allowed, but protein-rich foods are not. The two macronutrients can then be taken together at lunchtime. The meal in the evening, on the other hand, consists only of proteins.
There should be a break of at least five hours between the three meals. Eating snacks in between is taboo, as this increases the insulin level. But you can still snack: After lunch, when the insulin level is going up anyway, a sweet (preferably healthy) such as a wholemeal biscuit or yogurt is allowed.
Equally important is the timing of the last meal. At least three hours should elapse between dinner and bedtime. If you go to bed at 11 p.m., you should have dinner by 8 p.m. at the latest. In this way, the insulin level is kept low and optimal conditions for fat burning are created: 70 to 100 grams of fat can be broken down per night.
Insulin food combining – the daily schedule at a glance
There are no calorie requirements, but the amount of carbohydrates and proteins is limited: depending on the body mass index (BMI), between 75 and 125 grams of carbohydrates per day are allowed.
Protein requirements are calculated by multiplying BMI by 1.5. A calorie deficit is achieved through the reduced intake of carbohydrates in particular, which should enable a weight reduction of one to four kilograms per month.
