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Du leidest unter Wassereinlagerungen, fühlst dich träge oder leidest unter Verstopfung? Das sind alles unschöne Dinge, aber sie haben einen gemeinsamen Ursprung: Dein Stoffwechsel ist ordentlich aus dem Gleichgewicht geraten.
Wie es dazu kam? Meistens liegt es an einer unausgewogenen Ernährungsweise, vor allem diese fünf Lebensmittel hemmen deinen Stoffwechsel ganz besonders.
Fangen wir mit dem umstrittensten Lebensmittel an. Soja wird von vielen als beinahe schon lebensrettende Proteinquelle gefeiert – und zweifelsohne liefert die Bohne wichtige Nährstoffe.
Allerdings kann sie bei übermäßigem Verzehr bei einigen Menschen die Schilddrüse beeinflussen. Aber nur, wenn bereits eine Schilddrüsenerkrankung vorliegt.
Zu empfehlen sind Soja-Produkte, die Bio zertifiziert und fermentiert sind, beispielsweise Tempeh.
2. Haben fast keine Nährstoffe: Mehl, Pasta und weißer Reis
Das Weißmehl, das vor allem in Pasta und Brot verwendet wird, liefert dem Körper kaum Nährstoffe, die den Stoffwechselprozess ankurbeln könnten.
Die Folge: Der Stoffwechsel schaltet in den Energiesparmodus. Das im raffinierten Getreide enthaltene Gluten sowie Stärke und Phytinsäure belasten den Körper zusätzlich.
Egal, ob Bier, Wein oder Sekt, alkoholische Getränke hemmen den Stoffwechsel und somit die Fettverbrennung, in dem er Verdauungsenzyme verlangsamt und somit alle weiteren Verdauungsprozesse blockiert. Das heißt: Es wird Fett in den Zellen eingelagert.
Gleichzeitig hemmt Alkohol die Bildung des Wachstumshormons Testosteron. Gerade, wenn du einen Muskelaufbau verfolgst, ist demnach ein Alkoholkonsum kontraproduktiv.
4. Löst Heißhunger aus: Zucker
Der Bad-Boy in Sachen Stoffwechsel ist ein alter Bekannter: Zucker lässt den Insulinspiegel im Körper sprunghaft in die Höhe schnellen, was zur großen Belastung für die Bauchspeicheldrüse wird, die das Insulin ausschüttet.
In dieser Zeit vernachlässigt der Körper den Stoffwechsel. Der Teufelskreis ist dann allerdings schon eröffnet: Oft arbeitet die Bauchspeicheldrüse nach einem Zuckerschub so intensiv, dass sie übers Ziel hinausschießt und es im Anschluss zu einer Unterzuckerung kommt.
Die Folge: Konzentrationsschwäche, weniger Leistungsfähigkeit und die nächste Heißhungerattacke.
5. Softdrinks: Am besten aus der Ernährung streichen
Es ist nicht sonderlich verwunderlich, dass Limonaden sowie Energy Drinks den Stoffwechsel verlangsamen. Sie stecken voller Zucker und, wie bereits bekannt, hemmt raffinierter Zucker die Fettverbrennung und fördert die Einlagerung von überschüssigen Kohlenhydraten in Fettdepots.
Gleichzeitig fördern die zuckerhaltigen Getränke einen starken Appetit oder sogar Heißhungerattacken, da der Blutzuckerspiegel zu schnell steigt und danach rasant wieder abfällt.
Forder vom US Department of Agriculture (USDA) fanden in einer Studie heraus, dass sogar eine proteinreiche Ernährung die Fettverbrennung reduziert, wenn gleichzeitig Limonade zu den Mahlzeiten getrunken wurde.
„Wir waren überrascht, welchen großen Einfluss zuckerhaltige Getränke auf den Stoffwechsel hatten, wenn sie mit proteinhaltigen Mahlzeiten kombiniert wurden“, sagt Wissenschaftler Shanon Casperson. „Rund ein Drittel der zusätzlichen Kalorien aus diesen Getränken wurde dadurch nicht verbrannt und der Körper benötigte zudem weniger Energie, um das Essen zu verdauen.“
Fazit: Streiche am besten zuckerhaltige Getränke gänzlich von deinem Speiseplan.
Tipps, wie du deinen Stoffwechsel anzukurbeln kannst
Integriere Krafttraining, statt Cardio-Training in deine Workout-Routine. Die Formel: Je mehr Muskeln, desto mehr Fett wird im Ruhezustand verbraucht
Quellen ausblenden
Quelle
S. L. Casperson, C. Hall James, N. Roemmich (2017): Postprandial energy metabolism and substrate oxidation in response to the inclusion of a sugar- or non-nutritive sweetened beverage with meals differing in protein content, abgerufen am 18.09.2023: https://ift.tt/MS0Bguq
Kämpfen Sie mit Heißhunger beim Abnehmen? Hier sind fünf Lebensmittel, die Ihnen helfen könnten, diesen zu stoppen und langfristig Kilos purzeln zu lassen.
Heißhunger nervt, insbesondere, wenn man Gewicht verlieren will. Oftmals neigt man dazu, in solchen Momenten, in denen man sein Hungergefühl so schnell wie möglich befriedigen will, zu Süßigkeiten oder anderen ungesunden Knabbereien zu greifen, die gerade zur Hand sind. Es gibt jedoch eine Reihe von natürlichen und gesunden Alternativen, die als Appetithemmer dienen und Ihnen dabei helfen können, Süßigkeiten und Snacks auf dem Weg zum Zielgewicht zu ersetzen.
Bei Heißhungerattacken: Mit fünf Lebensmitteln nehmen Sie trotzdem ab
Eine Gewichtsabnahme basiert hauptsächlich auf einem Kaloriendefizit – das heißt, man konsumiert weniger Kalorien, als man verbraucht. Dennoch ist es wichtig, ein gemäßigtes Defizit zu gewährleisten und Unterernährung zu verhindern. Denn diese führt in der Regel zum ungewollten Jojo-Effekt. Wenn Sie während Ihres Gewichtsverlustplans einmal Heißhunger bekommen, sollten Sie daher am besten zu folgenden Nahrungsmitteln greifen:
Ingwer: Ingwer: Dieses populäre Superfood beinhaltet diverse Geschmacksnuancen, die dazu beitragen, Heißhungerattacken zu unterbinden. Sie aktivieren verschiedene Bereiche auf der Zunge, was zur Appetitminderung führt. Zugleich regen seine pikanten Inhaltsstoffe die Verdauung an.
Pfefferminze: Anstatt zu einem Schokoriegel zu greifen, wenn Sie Heißhunger verspüren, sollten Sie besser eine Tasse Pfefferminztee trinken. Die Pflanze beinhaltet ätherische Öle, die sowohl den Hunger als auch das Verlangen nach Süßem stillen können. Wenn Sie unterwegs sind, kann ein Pfefferminz-Kaugummi eine gute Alternative sein.
Linsen: Linsen sind reich an Ballaststoffen und daher unverzichtbar in der Ernährung. Sie wirken ähnlich wie Haferflocken und sorgen für ein dauerhaftes Sättigungsgefühl. Zudem können sie dazu beitragen, dass man sich mit kleineren Mahlzeiten zufrieden gibt.
Chili: Die pikante Würze von Chili trägt dazu bei, dass man seine Essensportionen reduziert. Daher fungiert es als natürlicher Hungerblocker. Cayennepfeffer, der aus zermahlenen Chilischoten hergestellt wird, soll ebenso den Appetit zügeln und das Verlangen nach fetthaltigen, süßen und salzigen Nahrungsmitteln mindern.
Proteinhaltige Ernährung hilft, um Heißhunger vorzubeugen
Generell wird eine proteinreiche Kost empfohlen, um unkontrollierte Hungerattacken zu unterbinden. Proteine wirken sich positiv auf das Sättigungsgefühl und den Hunger aus. Daher empfehlen Experten für Gewichtsverlust beispielsweise den Verzehr von „Skyr“, einer proteinhaltigen und gleichzeitig fettarmen Quark-Alternative aus Island.
Dieser Beitrag beinhaltet lediglich allgemeine Informationen zum jeweiligen Gesundheitsthema und dient damit nicht der Selbstdiagnose, -behandlung oder -medikation. Er ersetzt keinesfalls den Arztbesuch. Individuelle Fragen zu Krankheitsbildern dürfen von unserer Redaktion leider nicht beantwortet werden.
Dieser Artikel wurde mithilfe maschineller Unterstützung überarbeitet und vor der Veröffentlichung von der Redakteurin Anne Tessin sorgfältig überprüft.
