It sounds like a dream: slim in sleep. Is that possible? Just sleep and the pounds sizzle? The concept of a slim-in-sleep diet sounds tempting. But it is not as simple as the name suggests. How does the SiS slim-in-sleep diet work?
If you are looking for a method of losing weight, you will not be able to avoid a dietary change for long-term success. With lightning diets, only short-term weight loss can work. Those who then fall back into old patterns, however, have to deal with the well-known and dreaded yo-yo effect.
What is slim in sleep?
That of nutritionist Dr Detlef Pape developed a diet concept “slim in sleep” or “slim in sleep” (SiS for short) is based on a separating diet in which insulin levels and biorhythm work together effectively in the ideal case. The aim is to keep insulin levels as constant as possible, i.e. not to provoke excessive hormone release. Also central are sufficient sleep and a decreasing carbohydrate intake at bedtime.
The principle of slimming in sleep is a balanced diet in which the carbohydrate stores are emptied in the evening, so that the body has to consume the energy reserves in the form of fats during sleep. The three pillars of slimming in sleep – diet, exercise and sleep – are linked to the sleep-wake rhythm.
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How does the SiS slim-in-sleep diet work?
A healthy diet consists of a balanced ratio of the three basic nutrients: protein, fat and carbohydrates. Carbohydrates are different-length chains of sugar molecules. They are broken down into simple sugars in the digestive process. Depending on the nature of the carbohydrate-containing foods, they allow blood sugar to rise strongly and rapidly or slowly and in the long term.
Increased strong insulin releases due to permanent malnutrition can lead to insulin resistance, a precursor to type 2 diabetes. Moderate insulin release prevents excessive irritation of insulin receptors and reduces the long-term risk of diabetes and other serious follow-up diseases.
Good carbohydrates, bad carbohydrates
Short-chain carbohydrates, such as glucose, are quickly broken down by the digestive system and go straight into the blood. Blood sugar levels are rising rapidly and insulin release is in full swing. The more insulin is released, the faster the sugar can be stored in the cells. There is a rapid drop in blood sugar, which can lead to craving attacks.
Short-chain carbohydrates:
- most fruit varieties
- Cake
- Bread (the brighter, the faster)
- sugared mueslis
- Beer
- Chocolate
- Cookies
- Cane and beet sugar
- Lemonade and juices
- Sweets in general
These short-chain monosaccharides and disaccharides are easily recognizable by their particularly sweet taste. Generally speaking, the sweeter it tastes, the more likely it is to have a high proportion of short-chain carbohydrates.
Our body needs more time and energy to break down long-chain carbohydrates. Blood sugar rises only slightly, but evenly over a longer period of time. Foods with long-chain carbohydrates do not cause excessive insulin release or rapid drop in blood sugar concentration. The result is a longer feeling of satiety and a calm fat metabolism.
Long-chain carbohydrates:
- Legumes, such as lentils
- Rice and millet
- Grains, nuts and almonds
- Potatoes and sweet potatoes
- Cabbage varieties of any kind
- Strawberries, Blueberries, Blackberries
- Seeds: flaxseeds, sesame, etc.
- Pumpkins, Zucchini, Cucumbers
- genuine whole grain products
- Carrots, beetroot
If you are looking for sources of long-chain carbohydrates, you can hardly do anything wrong with vegetables. But also many nut varieties have an optimal effect on fat metabolism. The unsaturated fatty acids contained therein additionally stimulate it.
Sport is murder – for fat cells
We need energy for all physical and mental activity. Our body draws this from different sources. Fastest and easiest made from carbohydrates. If these are already metabolized and stored as fats, the reconversion process for energy production is more complex. Fat reserves are therefore only addressed in empty carbohydrate stores. However, it is easier to tap protein sources, such as our muscles. With a low-carbohydrate diet and at the same time poor movement, muscle loss is therefore more common, rather than fat reduction. Sufficient movement maintains and strengthens the muscles and directs the degradation process to the fat cells.
The slim-in-sleep concept works with natural fat metabolism, as carbohydrates are not completely omitted. They are part of this diet in the morning and at noon. The body does not go into hunger mode with sufficient carbohydrate intake. At the same time, the SiS method recommends enough exerciseto empty the energy stores throughout the day, and a waiver of carbohydrates several hours before bedtime.
Another plus of exercise is that muscle cells require energy even during rest periods. More muscles mean a higher basic turnover, i.e. the basic energy consumption of a person depending on their constitution. This is also the reason why muscles are broken down as soon as the body is suggested a nutritional emergency.
Too much and too little sleep
For restful sleep, the body should not be in the after-burning effect of a sports unit, nor should it be preoccupied with digestion. These negative effects on the resting phase are taken into account in the slim-in-sleep method. Sports and nutrition should be discontinued a few hours before bedtime. With such an optimized bedtime, the hormone leptin is increasingly released, which is responsible for our feeling of satiety. Under the influence of the hormone, we do not wake up hungry at night and start energetically into the day. The first physical activity can be put in before breakfast without much hunger.
How much sleep you need and when to go to bed depends on the type of sleeper you are. For a successful application of the slim-in-sleep diet, the individually required sleep duration should not be greatly under- or exceeded. If you don’t know your optimal sleep duration, try to get used to it. The right workload is usually achieved when you feel physically fit and emotionally balanced after getting up.
Does the SiS slim-in-sleep diet work: weight loss result
Slim in sleep is not a classic lightning diet. The method is based on known scientific dietary standards. As a result, it is not a convenient magic agent, but works as long as there are no metabolic disorders or other diseases. The basic principles of slimming in sleep are not only suitable for losing weight, but also for a long-term healthy lifestyle.
