Diet and Lifestyle – The Ernahrungskonzept
Unsere Ernahrungskonzept is based on the premise that healthy bodies are a product of a combination of nutrition, exercise, and an optimal metabolisation of nutrients. The Ernahrungskonzept enables us to achieve our health goals, prevent disease, and maximize our athletic performance through a comprehensive approach to diet and lifestyle.
Our Ernahrungskonzept is based on a nutrient-dense, calorie-restricted, protein-rich, whole-foods diet that is tailored to your individual needs. It is a proven strategy to help you reach your fitness goals, reduce risk of chronic diseases and improve the quality of your life.
The key is to create a balanced diet consisting of a variety of whole foods, especially fruits, vegetables, and whole grains. These are high in vitamins, minerals, antioxidants and fiber. The balance between carbohydrates, protein and fats ensures a balanced blood sugar level, which is important for maintaining your weight, energy levels, and overall health.
In addition, it is recommended to include more omega-3 fatty acids in your diet, particularly if you are a vegetarian or don’t get enough fish in your diet. Omega-3 fatty acids are necessary for your brain, heart, and eyes and have been shown to lower the risk of cardiovascular disease, arthritis, and cancer.
A balanced diet also includes adequate amounts of omega-6 fatty acids, which are essential for the development and maintenance of strong skin, hair, and nails. Increasing your intake of fatty acids can help prevent sagging skin and wrinkles, as well as reducing the risk of developing Alzheimer’s disease.
Dietary fatty acids can be sourced from sources such as cold water fish, nuts and seeds, olive oil, flaxseed, walnuts, hemp hearts, and avocadoes. Ideally, these should be paired with other plant-based foods.
It is also important to incorporate plenty of fiber in your diet, as this will assist with digestion and help to slow down the absorption of carbohydrate. Aim for a serving of fibre-rich foods every day, such as fruit, vegetables, legumes, whole grains, and lean meats.
The optimum ratio of omega-3 to omega-6 fatty acids should be between 0.8:1 and 1.25:1. This ratio is a good basis for your health, as it promotes a healthy balance of the two essential fatty acids.
Moreover, it is also a good idea to include more unsaturated fats in your diet, as they can help you maintain a healthy cholesterol profile and reduce the risk of cardiovascular disease. Unsaturated fatty acids can be found in avocadoes, fatty fish (such as tuna or salmon), nuts and seeds, olives and sunflower seeds.
In addition, it is important to eat enough omega-3 fatty acids, as they are critical for your mental health. Omega-3 fatty acids have been shown to reduce stress, anxiety, and depression.
The dietary intake of omega-3 fatty acids should be higher than the average recommended amount, so that you are getting enough in your diet to avoid becoming deficient. For this reason, it is advisable to consume a high-quality source of omega-3 such as a high-quality fish oil or flaxseed oil.