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das problem ist ich muss ab montag 8 stunden am tag arbeiten und ich habe nur 2 pausen am tag und ich dacht mir die erste pause nutze ich für mein 2tes frühstück und hau mir nochmal ne schüssel haferflcoken mit milch und whey rein , die 2te pause dann halt thunfisch und milch als getränk,und dann bin ich gegen 17 uhr zuhause und kann dort mein fleisch essen
Ne, ganz ehrlich: ich hab früher auch jeden Tag 2x Fleisch gegessen (viel Pute), hab aber gemerkt, dass ich mich dadurch körperlich nicht gut fühle. Hab jetzt einiges ersetzt durch andere Quellen + viele carbs gestrichen.
bei mir äußert sich das durch ein unangenehmes (verzögertes) völlegefühl und lethargie nach getreide-reichen mahlzeiten. streiche ich getreide ist alles im reinen.
metabolic typing ist da ein interessanter ansatz, das hier ist ne kurze zusammenfassung von borge fagerli:
Spoiler:
Traits of the sympathetic-dominant (S)
high insulin sensitivity with controlled and mediated oxidation of glucose. Literally gets warm and has stable, high energy after a meal with lots of carbs
higher endurance with the ability to withstand a lot of training, but can be burnt-out with a combination of high intensity and high volume training
usually an analytical, logical, detail-oriented perfectionist who loves to plan and be prepared for all eventualities. comment: watch out for paralysis by analysis
wakes up early in the morning, and prefers to snack often rather than have big meals
tends to keep it light on salt and fat. consuming salt and fat (like nuts) can lead to a trigger which makes it hard to stop eating
some research indicates a relationship between sympathetic-dominance and likelihood of contracting an eating disorder
An important factor to note is that the sympathetic-dominant tend to have lower serotonin levels and high cortisol production. Consuming carbohydrates increase serotonin and reduce cortisol, which explains their contextual preference. The corollary is that such people dont do well on low-carb diets.
High amounts of exercise, especially cardio, will also result in increased cortisol levels. This in turn results in water retention. To the frustrated dieter, this present a lot of psychological stress, which paradoxically, they respond to by cutting calories (and carbs) further and exercising more.
Hence, the low-carb + high cardio approach is ill-suited to the sympathetic-dominant person.
Traits of the parasympathetic-dominant (P)
often powerfully built, and with lower insulin sensitivity
often tired and bloated after a meal with lots of carbohydrates
explosive, with low stamina, and must build-up exercise tolerance over time. Likes lifting heavy, but can be burnt-out with a lot of maximal lifting and high training volume and high training frequency. Auto-regulation is almost necessary for this type
impulsive, likes change, seeks action and excitement, and seeks reward in the form of results. Will soon get tired of following the same routine
tends to look at the big-picture, and gets overwhelmed or loses interest with too much detail
likes to stay up at night and sleep throughout the morning
likes to eat big meals, and sleeps better after a heavy meal before bed
prefers salty and fatty foods. Eating sweet foods, sugar and carbohydrates, especially wheat products, can lead to a trigger that makes it hard to stop eating
Dopamine levels are low and/or dopamine receptor sensitivity is reduced in parasympathetic dominant folk. Protein is the nutrient that stimulates dopamine secretion best, and hence a higher protein diet would suit such people best.
This personality type is unfortunately mis-diagnosed as ADHD in children, when it could simply be a sensitivity to sugar, wheat and carbohydrates. This is a case where changing the diet may in fact, result in a radical (positive) change in behaviour.
Instead, fat is a better caloric source, and it also helps reduce blood sugar fluctuations. This should be controlled according to activity levels and total caloric intake.
Such people generally fare well on low-carb diets and ketogenic diets for fat loss. With higher training volume however, carbohydrate demands may increase, and regular carbohydrate refeeds should be part of the overall strategy.
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