August 16th, 2014 
Markus33
Feiertagsschlemmerei
Jeder von uns kennt und liebt Feiertage. Doch leider haben die Feiertage außer den guten Eigenschaften wie z.B. Erholung, Entspannung oder den Alltagsstress abzulegen auch meistens starke Nebenwirkungen. Zumindest habe ich das immer spätestens dann festgestellt, nachdem ich am Ende der Feiertage die Personenwaage bestiegen habe. Danach hatte ich jedes Mal die Feiertage verteufelt.
Wer schlemmt und genießt nicht gerne mal über die Feiertage an Weihnachten oder zum Jahreswechsel?
Das gehört einfach dazu, hat aber meistens negative Auswirkungen auf unser Körpergewicht. So kommen auch immer die guten Vorsätze für das neue Jahr zustande. Man fasst den Entschluss, eine Diät muss her, um wieder das Wohlfühlgewicht zu erlangen. Aber um die Essenslust wieder zu regulieren, muss nicht immer gleich eine richtige Diät gestartet werden. Durch kleine alltägliche Umstellungen ist es durchaus schon möglich, sein Ziel erfolgreich zu erreichen.
Durch kohlenhydratreiche Lebensmittel wie z.B. Nudeln, Weißbrot oder Schokolade sind wir zwar sehr schnell satt und fühlen uns wohl, aber danach steigt das Heißhungergefühl umso stärker an. Das geschieht durch das Zuckertief, in das wir fallen, nachdem wir zuvor einen regelrechten Zuckerschub durch unsere Ernährung bewirkt haben.
In solchen Momenten ist es meistens so, dass der Verzehr des nächsten Schokoriegels nicht mehr lange auf sich warten lässt. Der Körper wehrt sich gegen dieses Zuckertief mit einer Heißhungerattacke, da er den Zuckerhaushalt wieder in Einklang bringen will.
Es gibt aber einfache Methoden, die uns helfen diesem Teufelskreis zu entkommen.
Der Zuckerspiegel kann relativ stabil gehalten werden, indem man Roggen- oder Dinkelmehl verwendet, um das kohlenhydratreiche Weizenmehl zu ersetzen. Die in den dunklen Mehlsorten enthaltenen Zuckermoleküle werden deutlich langsamer abgebaut und somit auch das Verlangen nach Zucker, die Abgespanntheit und die Nervosität reduziert.
Als Heißhungerkiller gelten Geflügel, Fisch, Nüsse oder Linsen. Die darin enthaltenen Proteine bewirken eine beständige Energieversorgung unseres Körpers, ohne den Zuckerspiegel zu belasten. Dadurch kann sogar die Gier nach Zucker unter Umständen komplett gestoppt werden.
Auch eine geregelte Flüssigkeitszufuhr hilft den Heißhunger weiter zu reduzieren. So sollte man täglich mindestens zwei bis drei Liter Mineralwasser trinken. Anregend für den Stoffwechsel ist es, wenn dem Wasser etwas Zitrone oder auch Ingwer beigemengt wird.
Kokosnuss
Eine weitere Möglichkeit den Heißhunger einzudämmen, ist die Aufnahme von gesättigten Fettsäuren. Dies geschieht durch die Verwendung von Kokosnüssen, Kokosöl, natives Olivenöl sowie dem Verzehr von Avocado. Das alles sind zwar sehr fettreiche Nahrungsmittel, aber es handelt sich hierbei um gesunde Fette.
Ist die Darmflora gestört, kann dies auch ein Auslöser für Heißhunger sein. Pilze, die sich möglicherweise im Darm angesiedelt und festgesetzt haben, können die Ursache dafür sein. Man kann versuchen sich durch eine Darmreinigung von den Erregern zu befreien. Dies muss aber nicht unbedingt durch die Verwendung von Abführmitteln geschehen. Auch durch die Verwendung von probiotischen Produkten, wird die Darmflora gestärkt und Pilzen entgegengewirkt.
Joghurt, Kombucha oder Kefir sind geeignete probiotische Lebensmittel, um die Verdauung zu regulieren.
Joghurt
Abschließend sollte man auch noch dem Thema Schlafen etwas mehr Aufmerksamkeit widmen. Denn wer zu wenig schläft, also seinem Körper nicht die nötige Ruhe schenkt die braucht, der baut unbewusst Stress auf. Und Stress trägt ebenfalls enorm dazu bei, Heißhungerattacken zu fördern. Denn nur wer seinem Körper ausreichend Schlaf gönnt, der wird ausgeruht, stressfrei, entspannt und erholt in den Tag starten. Der Körper fühlt sich wohl, man ist fit und die Gefahr Heißhunger zu bekommen ist dadurch enorm reduziert.
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