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Whether we feel happy and comfortable is largely based on the presence and functionality of some powerful messenger substances, the Hormones and neurotransmitters, definitely. These are released as chemical or electrical impulses and help us to feel the feelings that we feel. You have stimulating, relaxing and pain -relieving effects. All in all, happiness hormones and neurotransmitters sometimes don't work as we would like. In order to understand this better, we take a closer look at the happiness hormones and its function in the blog article and maybe you will find one or the other hint, for more happiness and well -being in your life.

The different happiness hormones and their effect in the body?

For Feelings of happiness and well -being Various neurotransmitters and hormones are responsible, which are formed in the brain and intestine and are distributed in the body via the blood and nerve tracts. In combination, you can develop your effect even better. But every happiness hormone also has its own tasks:

Every hormone and every neurotransmitter have its own tasks, but it is always about their Interaction And like this in balance to stand by each other. You can imagine the whole system like a mobile: If you cushion an object, the whole mobile and the other parts get on the move and you have to mutually balancing, so that the system is balanced and calm.

Activate and release happiness hormones?

You can help your natural messenger and your happiness hormones in different ways, activate and thus increase their effect in your body:

• sunlight Activates endorphins and serotonin levels.
• movement and sport Has many advantages for physical health. Movement can also have a positive effect on emotional well -being by releasing endorphins, dopamine, noradrenaline, serotonin and phenethylamine. Maybe you've ever got from the so -called Runner's highheard that occurs after long sports and above all endurance units and releases a wave of neurotransmitters.
• Laugh together With friends and family, it can help to reduce fear and stressful feelings and improve the mood by increasing dopamine and endorphin levels.
• Cooking and eating Can even activate different messenger substances: By enjoying a delicious food, serotonin, dopamine and endorphins can be released. If you share the food with someone you love, this can raise the oxytocin levels. We take a closer look at which nutrients and thus foods your body needs to be able to form happiness hormones and which foods stimulate the distribution.
• music Can activate the happiness hormones in different ways. By listening to music, on the one hand, your dopamine production can be stimulated or your mood is improved and the serotonin level increases. In contrast, endorphins are still released in the case of making music.
• Yoga and meditation Can not only improve sleep and reduce stress, but also have a positive impact on dopamine and endorphin production. You don't know how to start, then have a look here Yoga for beginners and Mindfulness training.
• time together Allows the love messenger oxytocin to rise, be it attracted to it or through physical affection such as kissing, cuddling or sex. Endorphins and dopamine can also be activated via the latter.
• Stroke and cuddle from the pet Also increases the binding hormone oxytocin.
• Good sleep helps to keep all messenger substances in balance, especially the dopamine.
• Massages Can even activate 4 happiness hormones: serotonin, dopamine, endorphins and oxytocin. You get an extra portion of oxytocin when your partner massages you instead of a massage therapist.

Nutrients and foods for feelings of happiness and to feel good

Yours nutrition is not only important for your health, but also for The suggestion of feelings of happiness and well -being. There are spices and dishes that can stimulate the endorphin release, including chilli, pepper and pepperoni.

For the distribution of happiness hormones, it is also important that the required precursors from which the hormones are formed are absorbed through food. So food with a high content of amino acid Tryptophan, With Increased serotonin and melatonin mirrors connected. The amino acid tryptophan occurs primarily in eggs, meat, fish and seafood, dairy products, cashew nuts and beans. Small amounts of carbohydrates support serotonin formation. Bananas, pineapple and plums are suitable for this, but also dried fruit such as dates and figs. Chocolate is also associated with an increased serotonin level. However, you should fall back on the dark varieties that contain less sugar, since this in the long term, this in turn can have a negative impact on the mood. In addition, chickpeas are also very rich in tryptophane and are sometimes also referred to as the preliminary stage of antidepressants.

Just try how roasted chickpeas  or one Moroccan chickpea soup affect your feeling of happiness.

That Cuddly hormone oxytocin consists of 9 different amino acids, whereby the body 2 of it (isolucin and leucine) cannot produce itself and thus has to absorb through food. You can find these amino acids, for example, in rice, pea and hemp protein, but also in cores such as pumpkin and sunflower seeds and some legumes such as lentils.

These two important amino acids for the oxytocin release can be found in the vegan lens brocoli curry  and the vegan cereal bars.

But also the neurotransmitters Noradrenaline and phenethylaminewhich for Courage and pleasure worry are formed from amino acids, namely Tyrosine and phenylalanine. A diet in which you cover your protein requirement is also elementary for this. As a rule, around 1g protein per kilogram of body weight is required. This means that with a body weight of 60kg, your body needs 60g protein. However, note that the protein content of the food can vary greatly. However, these are only guidelines, for example, if you do a lot of sport, your protein requirement can be even higher.

Our Darm and our brain stand in closer connection To each other and many precursors of the messenger substances are formed in the intestine. One also says in our intestine is the seat of our second brain or abdominal brain. Studies showed that colon dysfunction such as irritable bowel syndrome usually goes hand in hand with mood swings and, conversely, the intestinal flora is often not optimally composed in mental illnesses such as depression. The brain needs a balanced ratio for the intestinal bacteria to produce happiness hormones with which it keeps itself healthy and stable. Probiotic and prebiotic food are a good way to increase the number of good intestinal bacteria on the one hand and, on the other hand, to deliver fiber as a food source. Probiotic are very rich Yogurt, kefir, buttermilk, kombucha, kimchi and sauerkraut. Together with the prebiotic Effective sources of food, for example Beans, onions, asparagus, leek and Jerusalem artichoke can you thus the distribution of happiness hormones like Dopamine and serotonin, influence positively.

How about one Asparagus salad with strawberries or one vegan high protein chili sin carne with prebiotics or one Kimchi With prebiotics for your health in the intestine to increase the release of happiness hormones?

Do you want to make your diet healthier in the long term? A juice cure makes it easier for you - start now with yours 3, 5 or 7 days of juice cure!

Our brain needs Omega-3 fatty acidsso that it works optimally. Since the happiness hormones are formed in a complex interplay, these important fatty acids also play a major role here. Studies show that omega-3 fatty acids achieve positive effects in the accompanying treatment of depression. You can do omega-3 fatty acids About scratched linseed or linseed oil record, tape. However, only one preliminary stage for the particularly effective shapes is contained here and the conversion rate depends on many different factors and is different. However, if you want to be sure to absorb enough from the brain-effective omega-3 fatty acids, you should open Algae oil To fall back on.

Foods that can dampen happiness hormones

Our brain only needs a small amount of sugar components to life and for its functions. With a balanced diet, however, he gets this sufficient via vegetables and fruit. Through the consumption of Soft drinks and sweets However, our brain is literally with Sugar flooded, through which Inflammation can arise that can ultimately lead to depression. Bread, pasta and all white flour products are metabolized in the body to sugar and therefore have a similar effect.

Sweetener Like aspartame or saccharin, studies have shown that the consumption enriches substances in the brain that the Inhibit the production and release of the messenger substances dopamine, noradrenaline and serotonin.

Among the fats there are both the good ones from, for example, olives, almonds or avocados, but also less good and hardened oils and margarine. A study showed that the participants All the more likely depressive became, The more bad fat, for example from fried, they have eaten over a period of 6 years.

Do you want to lay a foundation for your healthier and more conscious way of life? Then put your body with one now 3, 5 or 7 days of juice cure on reset.

Frequently asked questions about happiness hormones:

Which hormone triggers happiness?

As the actual happiness hormone, this will Serotonin designated. But that is also for our happiness Dopamine Responsible by leading feelings and sensations, as well as ensuring inner drive and motivation. Together with fresh air, movement and sport both lead Noradrenaline on the feel-good combination.

What triggers endorphins?

Endorphine are the energy hormones and are activated on the one hand by positive experiences and lead to euphoria, but on the other hand they are also used for acute injuries and act as Natural painkillersBy you Block stimulus management in the spinal cord.

Which messenger substances are released when it comes to being in love?

That Phenethylamine Is the hormone of the lovers who the butterflies in the stomach caused. Above Cuddling Then this will Oxytocin released.

Why makes serotonin happy?

Serotonin Makes us happy because it stabilizes our psyche by it for Serenity, harmony and satisfaction worries. But it also dampens a number of unpleasant feelings such as fear, grief, concerns and aggression.

Which hormones are released when laughing?

At the Laugh will Serotonin and endorphins Released, which provide pure relaxation and loosened muscles. Laughing a minute is as effective as 30 minutes of relaxation training

Natural fruit and vegetable shots have recently become the absolute favorite. trend for quick vitamin intake has developed. Vitamin C shots are suitable as an ideal supplement to a balanced dietto provide the body with important vitamins and nutrients in an uncomplicated way. Due to the high concentration of functional ingredients, the juices are often given a particularly beneficial effect and the spicy or acidic ingredients ensure that they provide the right certain freshness kick. But what is really behind the vitamin C shots and how can the drinks made from ginger, turmeric and co. support your immune system?

What you should look out for when buying vitamin C shots

As is so often the case it also depends on the quality of the ingredients in vitamin C shots. When buying fruit and vegetable shots, you should therefore take a close look at the list of ingredients and pay attention to natural ingredients. The vitamins should not have been added artificially, but should be contained naturally in the shot. Artificially supplemented vitamins cannot be absorbed as well by the body.

Also the production of the juices is decisive for the quality and vitamin content. Conventional fruit and vegetable shots are often pasteurized - i.e. preserved by exposing them to heat. As a result, the small juices lose many important vitamins and nutrients and the taste also suffers. LiveFresh For this reason, we rely on a unique production processThe Vitamin C shots are cold-pressed¹ and preserved using the HPP process. They are therefore not exposed to harmful heat at any time and the vitamins and flavor are retained. 100% natural and without artificial additives.

Vitamin C shots from LiveFresh100% natural

With the LiveFresh Vitamin C Shots are the ideal way to start the day. The natural juices with a high vitamin content are good for your body. The shots impress with 100% fruit and vegetable content and pure taste. Cover your daily requirement of vitamin C and ensure a long-lasting supply of energy for your everyday life.

Whether ginger, turmeric, apple or lime - shots are now available in a wide variety of flavors. LiveFresh pays particular attention to the functionality of the juices as well as the quality of the raw materials and the taste of the end product.

These are our LiveFresh vitamin C shots:

• Ingwer Sturm - combines all the health and nutritional benefits of ginger
• Kurkuma Power - perfect companion for your everyday life

The unmistakable taste of ginger and turmeric gives our shots that certain something. The incomparable combination of fruits such as apple, lime, orange and lemon gives the drink that certain acidity and and provides the necessary freshness kick. Our shots cover your vitamin C requirements - simply and easily.

Effect of the LiveFresh shots

Whether young or old: the functional shots from LiveFresh are suitable for both preventively to supply the body with vitamin C as well as acutely to support the immune system. Vitamin C contributes to the normal function of the immune system, increases the absorption of iron and can help to reduce tiredness and fatigue. Vitamin C also contributes to normal energy metabolism and ensures normal collagen formation for the normal function of blood vessels. Shots from LiveFresh are therefore the ideal supplement to your balanced diet and healthy lifestyle.

Shot cure for the daily vitamin C kick

The easiest way to integrate vitamin C shots into your daily routine: A LiveFresh shot cure. You take about 2 weeks or over 4 weeks 3 ginger shots a day. Ideally, you should distribute them evenly throughout the day so that you drink a shot in the morning, at lunchtime and in the evening. With a shot cure of LiveFresh you cover 100% of your daily requirement of vitamin C and vitamin D in a natural way. We recommend the shot cure especially in winter, when most people are deficient in both vitamins.

Frequently asked questions about Vitamin C Shot

What are vitamin C shots good for?

A LiveFresh ginger shot covers 100% of your daily vitamin C requirement. The contained vitamin C:

• contributes to the normal function of the immune system
• contributes to normal energy metabolism
• contributes to the reduction of tiredness and fatigue
• helps to protect cells from oxidative stress
• contributes to normal collagen formation for the normal function of blood vessels
• increases the absorption of iron

Can you make a vitamin C shot yourself?

Vitamin C shots are all the rage, especially in the cold season. Many swear by them at this time of year ginger shots or Turmeric shots to support the immune system and cure colds. Of course, you can also make the power juices yourself. All you need are a few of the following ingredients:

• Oranges
• lemons
• Apples
• Ginger
• Turmeric (fresh or alternatively turmeric powder)

In addition you will need a juicer or you can use a conventional blender and filter the ingredients through a fine sieve after pureeing. In airtight bottles, the homemade shot is usually can be kept in the fridge for a few days. In our blog you will find more delicious recipes to try out for yourself.

What is the shelf life of ginger shots?

You should consume a homemade ginger shot within a few days and store it in an airtight container in the fridge. If you want to ginger shots longer, you should switch to shots from LiveFresh - 100% natural and without additives. The juices are preserved using the special HPP (High Pressure Processig) method without losing their original freshness. The valuable vitamins are retained and the shot can be kept in the fridge for several weeks.

In our everyday life and the world of work, it is increasingly about higher ... faster ... further ... and people rush from one appointment to the next. However, this usually remains Important counterpart: the Relaxation, on the route. Maybe you know that from your everyday life and know how drained you feel in the evening when you are rushed from one appointment to the next. Short -term stress or a full day is not that bad. Persistent stress However, it can be different in the long term Physical and mental complaints to lead. Therefore it is for them Health To find small islands of relaxation in good time, and if it is only 5 minutes in between are. You will notice that short breaks yours Productivity and performance can improve, but what is much more important, you will be your work with More lightness and joy can do. The range of relaxation exercises is large and we want to devote ourselves to autogenic training in this article. But what is autogenic training anyway?

Autogenic training is relaxation therapy in which Formula sentences can be used on the Vegetative nervous system work and involuntarily running processes in the body such as Breathing, heartbeat or hormone release, can regulate. The exercises are easy to learn, only take a few minutes and improve your well -being. We'll show you how!

The story behind autogenic training

The German psychotherapist Prof. Johannes Heinrich Schultz developed autogenic training in the 1920s and became world -famous. Schultz worked with patients who had psychosomatic symptoms. In the hypnosis sessions, he noticed that people very often from Heavy and heat sensations languages. Since he had not addressed this in his instructions, it was clear to him that this was Automatically happens. He led this reaction to the Relaxation of the muscles return. So he asked himself whether physical relaxation could also cause psychological relaxation.

He developed a method that his patients in A kind of self -hypnosis led. So they were able to learn the technology, themselves Targeted in a deep state of relaxation and were so independent. Schultz called these exercises "autogenic training" or "Concentrated self -voltage".

In 1924 he carried out his first course in Berlin.

Goals of autogenic training

The aim of the exercises in autogenic training is to promote your health by:

• Quiet and relaxation manufactured
• One Sinking into one's own consciousness made possible
• Body functions influenced
• Pain and fears relieved
• The spiritual Performance increased
• the Self -perception promotes

This makes autogenic training ideal to fall asleep suitable, but also as an accompaniment of a Juice cure.

When and for whom is autogenic training suitable?

Autogenic training is as Prophylaxis with inner tension and nervousness, but also with Physical and mental stress and pain, very suitable. in the Sports it will be for the optimization of Recreation and rest breaks used. With a Juice cure For 3.5 or 7 days you also treat your body a break and can combine it perfectly with autogenic training.

Who is not suitable for autogenic training for?

In principle, autogenic training is suitable for everyone. However, people with mental illnesses how depressions Practice this together with an experienced therapist. at Heavy depression and acute psychoses Are these exercises not suitable. In addition, consultation with the doctor should be kept with migraines or cardiovascular disorders.

Effectiveness of autogenic training

In autogenic training, the attention From everyday thoughts on the Listed body sensation. When practicing, with the help of different formulas Experience relaxation with the Side symptoms such as warmth, heavy, calm and pleasant coolness on the forehead perceived. The success of the exercise depends on the extent to which the relaxing -promoting inner pictures to visualize and maintain attention to it. Until finally the Relaxation as a reflex set.

Various studies were carried out to demonstrate the effectiveness of autogenic training. Autogenic training shows an improvement of around 40-50 % of the symptoms after only 2 weeks:

• irritability
• nervousness
• Difficulty sleeping
• Muscle tension
• Rising heat
• Dizziness
• Shaminess
• languor
• Difficulties of concentration
• To care
• Anxiety
• Indigestion
• Breathing difficulties

After 4 months, the symptoms could be reduced by 70-80 %. While a reduction was reduced to 80-90% after one year. So an optimal addition if you give your body a break the next time and one Juice cure do.

Which variants of autogenic training are there and how do you work?

There are different variants in autogenic training. Especially at the beginning and the start, they are suitable Heavy or heat exercises. These can be carried out while sitting or lying down.

Autogenic training - instructions for serious exercise

In the so -called severe exercise, physical relaxation is brought about by a pleasant feeling of heavy. The dominant side begins here, i.e. in the right -handed man of the right, in left -handed people of the left.

The formula set is:"My right/ left arm is pleasantly difficult".

The concentration is directed onto the corresponding arm. It can be observed that the part of the body feels heavier and heavier, with every repetition of the "heavy formula".

The feeling of difficulty is generated by the relaxing muscles of the part of the body. This sentence should be repeated 4 to 6 times. As soon as a pleasant heavy arm can be felt in the chosen arm, the resting form is repeated and then passed over to the next desired body part, for example the other side or one of the legs. Here you turn the "heavy formel" again according to the previously described process.

The last step of the "heavy formel" includes the whole body:

"My whole body is pleasantly difficult".

It is important to bring the body back to normal after carrying out the exercise in order to To avoid fatigue and drowsiness. This is done by stretch the limb, breathe And finally that Open the eyes. If the "severe exercise" is used to support sleep, the subsequent activation of the body is of course not necessary.

Autogenic training - instructions heat exercise

The process of the so -called Heat exercise is identical to that of the severe exercise. This only changes the suggestion. Instead of "my right/ left arm is pleasantly difficult"

"My right/ left arm is pleasantly warm" used.

Here, too, a repetition of 4-6 times is recommended until a pleasant feeling of warmth has arisen. This process continues until the formula reads:

"My whole body is pleasantly warm".

Here, too, it is important if the exercise is not used while falling asleep, to discharge the suggestion correctly and attribute the body to its normal waking state.

Other variants in autogenic training

There are further opportunities to concentrate on the heartbeat or breathing and to imagine the relevant sentences:

"My heart beats calmly and evenly" or"I am comfortably warm around my heart".

Or.

"I breathe calmly and evenly"or"Every breath continues to relax".

For a Physical or mental refreshment Can you too cool forehead Introduce with the following sentence:

"My head feels pleasantly cool and light", "My head is free and clear", "on my forehead it is pleasantly cool", "my head is relaxed and solved".

Frequently asked questions about autogenic training

What do you do with autogenic training?

Autogenic training is one Relaxation therapy, in the Formula sentences can be used that act on the vegetative nervous system and involuntarily expiring processes in the body such as breathing, heartbeat or hormone release, regulate be able.

Who is autogenic training for?

Autogenic training is as Prophylaxis with inner tension and nervousness, but also with physical and mental stress and pain, very well suited. In sports it is used to optimize relaxation and rest breaks. But you can also use it perfectly to do yours Juice cure Accompanying and thus giving your body the optimal rest break and resetting your eating habits. For a healthy eating Following your juice cure, you can find suitable ones hereRecipes as well as other helpfulinformation.

How often should you do autogenic training a day?

In autogenic training, each is sufficient 5 min from that you 2-3 times incorporate into your day. For example, it is suitable the lunch break Very good to start energetic in the second half of the day. The second unit is happy after work take to leave the stress of work behind you. For a deep and relaxed sleep you can still have a third unit Shortly before going to bed use.

Is autogenic training suitable for falling asleep?

Yes, the exercises are very well suited for falling asleep. You will find a quiet and relaxed state, which makes it easier to sleep, but can also improve your sleep quality. You will of course leave out the conclusion with routes and deep breathing, which you would otherwise be awake.

Can you lose weight with autogenic training?

at stress climb the Stress hormones in your body, which in turn Prevent the fat dismantled becomes, but on the other hand too increased hunger, especially on sweets and fat, generate. Stress reduction, for example through Autogenic training can therefore support you when you lose weight Act. As an introduction to a change in diet and to take old eating habits, one is oneJuice cure best for. For a healthy eating You can also find many delicious and healthy ones here Recipe. 

Is autogenic training self -hypnosis?

Yes, autogenic training is one Form of self -hypnosis.

Is autogenic training paid for by the health insurance?

Many sick breeds subsidize autogenic training. The best thing to do is ask your health insurance if and in what amount you subsidize autogenic training.

As it is often unclear what the calorie requirement actually is, we want to address this topic in this blog article and look at how you can calculate what your requirement is yourself.

Basal metabolic rate and energy expenditure

The basal metabolic rate or resting energy requirement, is the amount of energy (kcal) that your body needs at complete rest to maintain its functions such as breathing, digestion and blood circulation.

The calorie requirement is the amount of calories you need every day to function properly. Compared to the basal metabolic rate, the amount of energy you need for physical activity (performance metabolic rate) is added to this.

How do I calculate my calorie requirement?

To determine the energy requirements In practice, energy requirements are determined using mathematical estimates and so-called calorie calculators, which, however, are significantly less accurate than the very complex and extremely cost-intensive measurement methods.

The best known and at the same time one of the simplest approximation methods is the Physical Activity Level (PAL)which work turnover or also power turnover is called. Depending on their level of physical activity, people are assigned to corresponding groups, each of which has a specific PAL factor.

Table 1: Physical Activity Level (PAL) factors

As you perform different activities within 24 hours, you can calculate an average value here. For example, if you sleep for 8 hours, sit in the office for 8 hours and mainly walk and stand for 6 hours, and do 2 hours of sport, you can calculate the individual PAL factor as follows:

Individual PAL factor = (0.95 * 8 h) + (1.5*8h) + (1.7*6h) + (2.4*2)/ 24h

The PAL factor for 24 hours would then be 1.44.

This PAL factor is multiplied by the basal metabolic rate, resulting in the total energy requirement:

Calorie requirement (kcal) = Basal metabolic rate (kcal/24h) * PAL factor 

• What is the calorie requirement for women?

Calorie requirements vary greatly from person to person and must always be recalculated. To calculate the calorie requirement, the basal metabolic rate is multiplied by the power metabolic rate, i.e. the PAL factor:

Calorie requirement (kcal) = Basal metabolic rate (kcal/24h) * PAL factor (see Table 1)

• What is the calorie requirement for men?

The calorie requirement for men is calculated in the same way as for women, whereby the difference arises in the calculation of the basal metabolic rate.

• What calorie requirements do children and young people have?

Just as with adults, the calorie requirements of children also differ slightly according to gender. The requirement also increases within a shorter period of time, as children are growing. In this table we have listed the calorie requirements for girls and boys according to age: 

Table 2: Calorie requirements for children

The calorie requirements of children can be similar to or even exceed those of adults, as children consume a lot of energy due to their activity. In addition, growing body parts have to develop, which also costs a lot of calories. 

• What calorie requirements do I need when dieting to lose weight?

When losing weight, it is important that the calories for resting energy requirements are covered. Otherwise, the body switches to a low calorie diet and the dreaded yo-yo effect occurs. Losing weight is not based on the basal metabolic rate, but on the power metabolic rate. This is measured according to physical activity. The basal metabolic rate and the power metabolic rate make up the energy balance.

If you want to lose weight, you must consume fewer calories than the body uses in its balance. By sport and exercise can increase the metabolic rate and therefore calorie consumption. If the number of calories consumed is higher than the basal metabolic rate but lower than the power metabolic rate, the body loses weight. When dieting, 500 kcal below your total calorie consumption is a good benchmark for weight loss. For an easy introduction to a change in diet and a diet, the Juice cures from LiveFresh. For a healthy diet you will find many tasty and healthy recipes and more information.

• What calorie requirement do I need to gain weight?

To gain weight you need take in more energy than you consume. In other words, you should consume approx. 500 kcal more than your total calorie requirement. To ensure that you don't just put on fat, but also build muscle, you should eat enough protein and exercise regularly.

• What calorie requirement do I need to build muscle?

For the muscle building you need a calorie surplus of 300 to 500 kcal, which you must add to your calorie requirement. The best way to do this is in the form of protein, as this is the building block for muscles. In addition to a calorie surplus and the intake of high-quality protein, appropriate strength training is also essential for building muscle mass. For your Health and a balanced diet you will find here many tasty and healthy recipes and more information.

Frequently asked questions about calculating calorie requirements:

What is the difference between basal metabolic rate and calorie requirement?

The basal metabolic rate is the amount of energy that your body uses for breathing and metabolic processes at complete rest. The calorie requirement, on the other hand, is the basal metabolic rate times the power metabolic rate (PAL factor), i.e. the energy you consume by walking, standing, sitting, doing sport or any other activity in your everyday life.

What is the difference between basal metabolic rate and power metabolic rate?

The basal metabolic rate is the amount of calories that you consume for breathing and metabolic processes when you are lying down and completely at rest. The power metabolic rate, on the other hand, is all the energy you need in everyday life for walking, standing, sitting, sport or other activities. But even at very low temperatures, your body needs more calories to maintain body temperature, which is also counted as energy expenditure.

How many calories do I need to lose weight?

To lose weight on a diet, you need on average take in fewer calories than you consume through everyday exercise. This means that you must first calculate your calorie requirements and should then consume approx. 500kcal less. However, much more important than the amount of calories is the the right composition of your meals. Make sure you cover your protein requirement of at least 1g protein/kg body weight daily. This prevents cravings and a yo-yo effect. Your plate should also always contain a large portion of vegetables and high-quality fats such as linseed oil, olive oil or algae oil. For an easy start to a change in diet and a diet, a 3, 5 or 7 days juice cleanse. Delicious and nutritious recipes are the basis for a healthy diet that is fun.

How many calories for which body size?

You can calculate your calorie requirement by using the „Harris-Benedict formula" first calculate your basal metabolic rate and then multiply it by your power metabolic rate. There are different formulas for men and women due to their different muscle mass, which always take height, weight and age into account. For your health, you can find lots of tasty and healthy recipes and more information.

How many calories do you burn a day without exercise?

Many individual factors play a role here, so a general answer is not possible. However, to calculate how many calories you need without exercise, you need to know your basal metabolic rate and then multiply it by a correspondingly low power metabolic rate of, for example, 1.4 for office work.

1 What is intermittent fasting and how does it work?

Fasting has been a constant of human life since time immemorial. In times of need, there was and still is often a lack of food. Even if this was more like starvation, as it was not known when there would be food again, it can be compared to conscious abstinence, today's fasting. In medicine, fasting was discovered at the beginning of the 20th century to improve quality of life and life expectancy. It is often used as a diet to lose weightbut it can do much more, which we will look at in more detail in the blog article.

Intermittent fasting also has evolutionary roots. In the early days of mankind, the diet depended on what hunters and gatherers could provide. Fasting was later called for whenever harvests failed, natural disasters occurred or hunting success failed to materialize. So there was always a need for days of fasting.

Today it is about controlled fasting days resp. fasting periods at certain intervals of hours or days, that is, to eat and fast in a very specific rhythm on the day or in the week. Intermittent fasting does not mean that you can indulge excessively during the eating phases. Rather, it is about consciously abstaining from food and eating a balanced diet.

There are different models from which you can choose the one that suits you, your life situation and your diet. everyday life and your everyday life. Important for the success of the intermittent fasting is that you can firmly integrate it into your life and that the fasting days adapt to your life and not the other way around!

1.1 What is the 16:8 method?

In this model, food intake is limited to 8 hours per day. The remaining 16 hours are spent fasting and only consuming calorie-free drinks. The 16 hours also include the night. Whether breakfast or dinner is omitted during the 16-hour fast can be decided individually. See also the fasting plan at 6.1 and 6.2. This is one of the most popular variants as dietto lose weight lose weight or to help with diabetes to keep blood sugar levels low. The other models are also suitable for slimming or for diabetes suitable. The decisive factor is how the variants best fit into your diet. day into your day.

1.2 What is the 5:2 method?

The 5:2 principle involves eating a normal, balanced diet on 5 days and fasting on the remaining two days. On the fasting days a maximum of 800 calories are consumed. The fasting days do not have to be consecutive and can vary from week to week. On the fasting days you could, for example classic juice cleanse from LiveFresh to fall back on. In the section 6.3 you will also find a suitable example plan with healthy recipes for the 5:2 method.

1.3 What is the 1:1 method?

Another option when intermittent fasting is the 1:1 rhythm or alternating fasting, i.e. days with a normal diet alternate with fasting days on which the calorie intake is reduced to 800 calories or less. The classic juice cleanse from LiveFresh. In this variant, the calorie intake is greatly reduced over the course of the week, allowing you to lose weight as quickly as possible. A sample plan with delicious and healthy recipes can be found in the section 6.4. The 1:1 variant is also very suitable for switching to the 5:2 or 16:8 method after the initial weight loss.

1.4 What needs to be considered during intermittent fasting?

A longer fasting phase results in lower insulin levels, greater weight loss and a greater reduction in blood sugar levels with diabetics. Therefore, if you have a pre-existing condition, especially if you are taking medication such as diabetes should always consult their doctor and, if necessary, adjust their medication accordingly.

It is also very important that you check your protein requirements at the 16:8 method during the day and then spread it over the remaining meals. With the 5:2 and 1:1 fasting methods, you should also cover your protein requirements on the non-fasting days to prevent cravings and a "yo-yo" effect. On average, an adult needs 1 g of protein per kilogram of body weight. For a 60 kg woman, this means 60 g of protein per day. 20 g of protein can be found in 80 g of uncooked lentils or 25 g of pea protein powder, for example.

You should also always pay attention to how your body feels and try out which type of fasting suits you best and makes you feel most comfortable. Women in particular should make sure that their stress levels do not increase too much as a result of long periods of fasting, which can lead to hormonal imbalances. As a rule, most women feel most comfortable with the 16:8 principle, in which dinner is omitted, due to the hormonal balance. Feel free to try out what feels best for you. 

2 What happens in the body during intermittent fasting?

Intermittent fasting is more than just a dietas it is said to have many healing effects. Many users observe an improvement in the way they feel about their body and a weight reductionwhereby the interfall fasting its good reputation for slimming has gained. Ideally, giving up energy also reduces the so-called autophagy This means that our body cells cleanse themselves and unnecessary or diseased cells are broken down. In the best case scenario, this protects us from diseases or bacteria. It is important to provide the body with high-quality building materials during the eating phase, such as protein and healthy fats.

Some fasting enthusiasts also report that they feel fitter, "lighter" and more alert than before - in other words, healthy. The ability to concentrate also benefits many fasting people.

But even when used temporarily Intermittent fasting can be a good impulse for a change in diet, as you develop a much finer feeling for your food intake and for what your body really needs.

3. how long can intermittent fasting be carried out?

Intermittent fasting with the 16:8 and 5:2 methods can be carried out as a long-term dietary change, without a time limit. With the 1:1 principle, the calorie deficit over the week is very large, which is why this variant is a good way to get started and then switch to the 5:2 or 16:8 method to slowly reduce or maintain your weight and improve your health and well-being in the long term. However, as everyone reacts differently, ask your doctor for advice if in doubt.

4 Who is intermittent fasting suitable for?

Healthy adults can start an intermittent fasting cure at any time after consulting a doctor. For diabetes good experiences can be made in connection with intermittent fasting can be reported. However, as blood sugar levels are likely to drop, it is important to check with your doctor beforehand how medication can be adjusted accordingly. Before starting a fasting cure, it should be clarified with a doctor which method is suitable - this applies in particular to older people. Furthermore, everyone should pay attention to their body and feel what is good for them and what is not.

5 Who is intermittent fasting not suitable for?

Fasting affects both physical functions and mood. You should therefore check carefully whether your physical and mental health allow you to fast.

Pregnant and breastfeeding women women should not fast. Likewise, the criticism loudly that intermittent fastingin which breakfast is omitted, has a negative effect on the sensitive hormonal system of women This can upset women's sensitive hormone systems, increase stress hormones, reduce metabolic activity and increase fat storage. Women should therefore pay very close attention to their bodies and, if possible, not eat Intermittent fasting every day. Another good option is to skip dinner so that the body can balance its hormones more easily with a protein-rich breakfast and is therefore less stressed.

If you are underweight or have a serious or chronic illness, you should also consult your doctor. Because children are still growing, they should also only fast if medically recommended and under medical supervision.

6. intermittent fasting plan

So that you don't lose track between the different intermittent fasting methods and to make it easier for you to find your way through the so-called meal times healthy to eat healthy, we have created a intermittent fasting plan with delicious and healthy recipes, compiled.

6.1 Intermittent fasting plan 16:8 method variant 1

In the first variant of the Intermittent Fasting Plan of the 16:8 method, breakfast is omitted. You will find breakfast recipes for the weekend that make it easier for you to integrate intermittent fasting into your everyday life. Of course, you can also do intermittent fasting at the weekend and only eat your first meal of the day at lunchtime. The recipes can be exchanged with each other. However, make sure that you cover your own protein requirements and drink one or two additional protein shakes if necessary (see also section 1.4).

16:8 plan variant 1

Depending on your individual protein requirements, you may want to try a vegan dessert. protein shake as a dessert (see section 1.4 What needs to be considered during intermittent fasting)

6.2 Intermittent Fasting Plan 16:8 Method Variant 2

In the second variant, you skip dinner during the day and start the next morning with a high-protein breakfast. This variant is particularly suitable for women as the hormone system is optimally balanced. See also section 1.4.

16:8 plan variant 2

Depending on your individual protein requirements, you should also have a vegan protein shake as a dessert (see section 1.4 What must be observed during intermittent fasting) 

6.3 Intermittent fasting plan 5:2 method

For the 5:2 variant with 2 fasting days per week, you will find a plan with healthy recipes below.

5:2 plan

Depending on your individual protein requirements, you should also have a vegan protein shake as a dessert (see section 1.4 What must be considered during intermittent fasting)

6.4 Intermittent fasting plan 1:1 method

You can find out how you can best incorporate the 1:1 method in the plan below.

1:1 plan

Depending on your individual protein requirements, you may want to add a vegan protein shake incorporate (see section 1.4 What must be observed during intermittent fasting)

Frequently asked questions about intermittent fasting:

What can I eat during intermittent fasting?

During fasting, calorie-containing foods and drinks are avoided. However, make sure you drink enough. Preferably water and unsweetened tea or coffee. Artificial flavors and sweeteners should be avoided. Green tea contains catechins, which are said to have an appetite-suppressing effect.

To maximize the positive effects of intermittent fasting you should make sure you eat a balanced and varied diet during the so-called "eating phase". Plenty of colorful vegetables with a source of protein and high-quality fats form the basis here. Pay particular attention to your protein requirements (see section 1.4). You should avoid ready meals and sweets as much as possible. For a healthy diet you will find many tasty and healthy recipes and more information.

What can I drink during intermittent fasting?

During the so-called "fasting window" you can drink water, unsweetened tea or black coffee. If you feel the need for something salty, you can also drink broth. During the "eating phase" you can also drink other beverages with your meals. Between meals, you should again choose drinks that are as calorie-free as possible to keep your blood sugar levels low.

Can I drink coffee during intermittent fasting?

During the intermittent fasting you can also Coffee drink. However, to ensure that the fast is not interrupted, it should be black, i.e. without milk or sugar. For optimal sleep quality, you should drink your last coffee before 2 pm if possible.

How effective is fasting for 16 hours?

The 16:8 method is very effective in many ways. The health benefits are based on autophagy, the cell renewal process that is set in motion. In addition, the insulin level is low, which diabetes diabetes and can also reduce inflammation. The gastrointestinal tract is also relieved. However, the protein requirement for the whole day should still be met so that your body has enough building materials available and cravings are prevented. If your total calorie balance remains below your daily requirement, it is also suitable for weight loss.

How much weight can I lose with intermittent fasting?

How much weight you lose depends on the individual. Severe overweight that has existed for a long time or medication and metabolic diseases such as diabetescan influence the slimming somewhat more difficult and slower progress. In most cases, a weight plateau is reached after a period of weight loss and you stop losing weight. It can then be helpful if you change your fasting regimen, i.e. the fasting method or your diet during the eating phase.

How long should you do intermittent fasting for?

How long you should intermittent fasting is up to you and your well-being. The 16:8 or the 5:2 variant is suitable for long-term fasting. The 1:1 method should be used more as an introduction to the other intermittent fasting methods or a healthy change in diet, as a very large calorie deficit is achieved.

Which intermittent fasting method is suitable for beginners?

If you have no experience of fasting, the 16:8 method is a good way to start. You can start by skipping dinner 1-2 days a week. After a few weeks, you can then slowly increase the number of fasting days or switch to the 5:2 or 1:1 method. However, if you have already been on a juice cleanse from LiveFresh you can also start directly with the 5:2 or 1:1 method.

How many meals during intermittent fasting?

With the intermittent fasting after the 16:8 method you can eat 2-3 meals in the 8-hour eating window. It is important that you still cover your protein requirements during the day and then distribute them over the remaining meals (see section 1.4).

What side effects can occur with intermittent fasting?

You may feel hungry, especially at the beginning. However, if you get used to the fasting rhythm, drink enough and follow our other tips below (see question: What can I do if I feel hungry during intermittent fasting?), then your feeling of hunger should soon improve. You may also experience occasional headaches or tiredness, especially if you haven't drunk enough. In most cases, broth or a glass of water with a pinch of salt will help to balance your electrolyte levels. If you feel stressed by fasting, you may not have chosen the right method or it simply doesn't fit into your everyday life. Take another look at the section 5. Who is intermittent fasting not suitable for? . Women in particular should be very careful here and choose the right method to avoid upsetting their hormone balance.

What can I do if I am hungry during intermittent fasting?

The feeling of hunger does not usually last long, but comes in waves and then disappears again. It helps to keep yourself busy during the fasting phases. During a hectic working day, you won't have much time to think about food.

There are also natural aids that can suppress hunger:

1. WaterA glass of water first thing in the morning can curb the feeling of hunger. Sparkling mineral water can provide relief from loud stomach noises
2. Green teaGreen tea contains antioxidants that can stimulate the metabolism, but also catechins that curb the appetite.
3. CinnamonStudies have shown that cinnamon slows down the digestive process and suppresses hunger. It can also have a positive effect on blood sugar. Cinnamon can be added very well to tea or coffee
4. coffeeThe antioxidants in coffee have been shown in studies to have a hunger-reducing effect. In addition, the caffeine in coffee can stimulate the metabolism and fat burning.

The most common mistakes with intermittent fasting

1. Choosing the wrong variant
   If you find your own personal fasting variant that can be easily integrated into your everyday life, you will stick to it for longer. In addition, skipping breakfast in particular can have a negative effect on some women. longer lead to hormonal imbalances. In this case, a different variant, e.g. without dinner, may be a better option (see section 6.2). Find the right one for you and healthy option for you.
2. False expectations and impatience
   Sometimes it takes a while for your body and metabolism to adapt to the new, healthy conditions. It can take up to two or three weeks before you get used to longer breaks between meals. Be patient!
3. Continue to feast uninhibited
   Even in the non-fasting phases you should not feast without end. If you want to lose weight, you should be careful not to eat the calories you have saved straight away. During the non-fasting period, you should focus on nutritious foods with little sugar and, above all, not overeat. It is best to continue eating normally, as if you had not fasted.
4. Eating too little
   People are often very motivated and want to lose as much weight as possible. However, this has several disadvantages: If you eat too little, you slow down your metabolism and reduce your energy turnover. This can lead to the yo-yo effect that often occurs when dieting. In addition, radical diets ensure that hunger and dissatisfaction become constant companions. Make sure you still reach your protein requirement of 1g/kg body weight to prevent cravings and the yo-yo effect (see section 1.4).
5. Too little sleep
   Even one sleepless night causes our hunger hormone to rise and tempts us to eat more than we actually need.
6. Too much stress
   Under stress, the body produces the hormone cortisol, which causes blood sugar levels to rise. This hormone also encourages the storage of absorbed energy in fat deposits. Reducing stress is therefore an elementary component when it comes to well-being and losing weight.

In this blog article we will show you what the Body Mass Index is like you yours Calculate BMI can what differences in the BMI computer in between Men, women and Children exist and how you have yours BMI with the help of BMI tables can assess.

What is the BMI and what does he say?

Of the Body Mass Index, short BMIis a measure of the evaluation of body weight in relation to height. She was in 1832 by the mathematician Adolphe Quetelet developed and initially became popular in the United States, since insurance companies have calculated the premiums for life insurance and the risk of Overweight could also take into account. Thus, the development was primarily for economic and not for health policy reasons.

The body size and weight are placed in ratio, but the fat content that Muscle mass And the bone density is not taken into account. This applies in particular to strength athletes who have a small body fat percentage with a higher body weight. Therefore here is that BMI only suitable for the assessment, as well as people with a larger bone density or a stronger bone diameter. Overall, it is important how comfortable you feel in your body and with your weight, whether you live healthy and consciously and eat accordingly. If you have the feeling that your diet may have gone out of the helm, one couldJuice cure Rear you back on track and to perceive your natural feeling of hunger and satiety more consciously again. For a healthy eating After the juice cure you will find more here information and Recipes.

What is the formula of the BMI calculator?

the BMI formula For the calculation reads:

BMI = body weight / (body size in meters * body size in meters)

How can I rate my value using the BMI table?

Of the Body Mass Index is calculated for women, men and children according to the same formula and can be used for adults with the help of BMI tables are roughly classified in categories to estimate whether underweight, normal weight, Overweight or already Obesity consists.

Table 1: BMI table for women and men

In this context, however, not only gender plays, but also that age An essential role. In a man in general, a higher one is Muscle mass share To go out from weight than with the woman, which is why the respective lower and upper limits in men are slightly higher. By nature people take people with the age from 40 years of weight, but weight in advanced age drops due to natural muscle breakdown, since muscles are heavier than fat.

• BMI women

The optimal area for the Body mass index Vary depending on age at Women as follows:

Table 2: BMI table for women

• BMI men

The optimal BMI for men Depending on age In the following areas:

Table 3: BMI table for men

• BMI children and young people

For girl can he Body Mass Index be classified accordingly according to age.

Table 4: BMI table for girls

For guys On the other hand, a separate applies accordingly BMI table.

Table 5: BMI table for boys

Frequently asked questions about the BMI:

Which BMI is ok?

If you are value for your body mass index by means of BMI computer If you have, you can classify it using the appropriate tables that are sorted by gender and age (see BMI tables).

From a BMI of 25, generally of Overweight spoken and from a value of 30 begins Obesitywhich can be classified in 3 stages. From a body mass index <18.5 one speaks of underweight. For the classification healthy or increased risk of illness, individual factors always have to be taken into account and it is also important how comfortable you feel in your body, whether you pay attention to your body and your health, live consciously and eat healthy. If that is not the case at the moment and you have the feeling that your body needs relief or you want to change something, then one can Juice cure help with this change. For a healthy eating After the juice cure you will find more here information and Recipes.

How does a BMI computer work?

At a BMI computer is calculated with the following formula of the BMI:

BMI = body weight / (body size in meters * body size in meters)

The value obtained can then be used with the help of BMI tables be classified (see BMI tables).

Which BMI applies to which age?

From the age of eight, the BMI formula With the corresponding calculator be applied. For the classification, you should be the one for children and teenagers up to 18 years BMI table use for children who also differentiates according to gender. For children under 8 years, the pediatrician has corresponding graphics at hand to classify the weight and size. There are for adults over the age of 18 BMI tablesthat broke down according to age, also separated for men and women. Rough becomes the Body Mass Index classified as a normal weight in adults of 18.5-25. Everything below is underweight and it starts Overweight and Obesity With different stages.

What to do with overweight?

When calculating the BMI’s with the calculator found that you are according to BMI tables as Overweight or even Obesity are classified, then you could, for exampleJuice cure Reset your diet to integrate a healthier diet afterwards. Make sure that there are colorful vegetables, a protein source and high -quality fats on your plate for every meal. Sufficient movement is important every day. You do not need to operate high -performance sports, but integrate movement into everyday life is a first step. Also pay attention to your stress level and enough healthy sleep. For a healthy eating After the juice cure you will find more here information and Recipes.

How well is the BMI suitable for the classification of health risks?

Of the BMI gives a rough guideline with regard to weight -related health risks. However, the BMI is not reliable enough as the sole yardstick, since it does not take into account the individual living conditions. Just because your BMI is too high or too low, you are not automatically endangered. Likewise, the BMI cannot guarantee that people with normal weight are not exposed to health risks. Even with athletes, with a very high Muscle content And thus higher weight, the BMI does not give a reliable value, since this is due to the heavier Muscle mass can be classified quickly as overweight. Likewise, normal weights with very little muscles or a light bone building could be classified quickly than underweight, even if they are not from a medical point of view.

For these reasons, the BMI should not be overestimated, but should only serve as a guideline. If your BMI unsettles you, it is best to speak to a doctor.

However, if you have the feeling that you want to pay more attention to your diet and eat more consciously again, then you can have oneJuice cure Realing your diet and your natural feeling of hunger and satiety helps to perceive much more consciously. This makes you feel fitter and more comfortable, so it will be much easier for you to eat you healthy. For further support you will find here information and Recipes.