Slim Overnight – Concept and Summary of Insulin Diet
“Slender overnight” – that sounds too good to be true. But with the revolutionary diet of nutrition expert dr. Detlef Pape will make the fairytale a reality. The idea behind the so-called “lean sleep” program is quite simple: if you eat certain foods at the right time of day, hormones are supposed to break down fat reserves overnight and burn them up as you sleep. You may already ask the question: Does this really work? We explain what the diet is all about, what you can eat and why insulin plays such a central role in your metabolism.
Table of Contents
- 1 The principle: Fat burning through less insulin
- 2 Basic rules of insulin diet: 3 meals a day and 5 hours break
- 3 This is how the SiS diet works:
- 4 When does the body burn the most effective fat?
- 5 Summary and general recommendations:
- 6 Conclusion
- 7 Related Posts to Slim Overnight - Concept and Summary of Insulin Diet
The principle: Fat burning through less insulin
Already in 2006 the first book “Slim in the Sleep” by Dr. med. Detlef Pape. The insulin diet is designed to maximize insulin secretion and is based on keeping insulin levels low with certain foods and a 5-hour break between meals. Anyone who has his insulin levels under control can record a great customer success even without a sport. Why? A bit of background knowledge is needed here in order to better understand connections.
The hormone insulin primarily regulates blood sugar levels and plays an important role in metabolism. Insulin is released after eating and promotes the uptake of glucose from the blood into the cells of various tissues. According to Pape, insulin slows down the burning of fat and ensures that excess sugar is converted into fat and stored as a store. If you want to lose weight, you have to control your insulin distribution.
Basic rules of insulin diet: 3 meals a day and 5 hours break
For the “lean overnight” program you have to eat 3 times a day, ie breakfast, lunch and dinner. Snacking is not allowed because there is a break of at least 5 hours between meals. During this time, the effect of insulin usually diminishes and the blood sugar level reaches the normal level. The same interval is recommended between dinner and bedtime. This means that you are not allowed to eat after 7pm – 8pm. Adjust the last meal to your daily routine.
Carbohydrates and egg whites are usually eaten separately. Carbohydrates in the morning provide the body with enough energy, while in the evening protein should prevail. In the resting phase, the body needs more protein as a construction and repair material for the cells.
This is how the SiS diet works:
- In the morning mainly carbohydrates – rolls with jam, cereals with yoghurt and fruits, soy milk, oatmeal, no quark or cheese.
- At lunchtime a full mixed diet is allowed – spinach or pea quiche, chicken with vegetables or potatoes, pasta salad with tomatoes, stuffed peppers
- In the evening, it is mainly protein that is eaten – salmon fillets or chicken with salad, quark, chili con carne. Fruit is only allowed in the morning and at noon. Pulses only in small quantities.
When does the body burn the most effective fat?
During the night, the body burns fat and builds up muscles. Low levels of insulin at bedtime and high levels of protein in the cells cause the body to use its own fat stores. So in sleep, the proportion of fat burning is highest.
American researchers have even found that lack of sleep increases the likelihood of overweight. A Columbia University study found that people who sleep less than 4 hours a night are 73% more likely to be overweight.
So you have to sleep at least 7 hours a night. Otherwise the levels of the hormone leptin (curbs the appetite) and the antagonist ghrelin (promotes the feeling of hunger). Reduced levels lead to increased appetite and even weight gain, according to scientists.
Summary and general recommendations:
- For breakfast, you can take high-glycemic carbohydrates (about 75% of them are consumed during the day).
- For lunch, combine proteins and carbohydrates with a low glycemic index (GI).
- In the evening, you must consume mainly protein-containing foods.
- You can not eat before bed – the last meal should be before 20.00.
- You should have a 5-hour break between meals. Snacks in between are not allowed.
- You can eat 750 grams of vegetables per day and divide this amount into three meals.
- Yogurt and fruits should only be eaten for breakfast and lunch.
- Every day it is necessary to drink a sufficient amount of liquid – not less than one and a half liters of water. However, you can drink about 200 ml of wine in the evening.
- Do not drink coffee on an empty stomach.
The “Slender Overnight” program by Dr. Pape has very few rules that are actually quite logical. It is a far more healthy diet that gradually nourishes the pounds and does not harm the body. According to success stories, you can lose about 11.5 kilos in 5 months. In addition, a low insulin level is not only the key to the desired weight, but also brings together many health benefits. I wish you success!