Lose weight healthily and long-term. We have the solution!
How can I lose weight healthily and long-term?
You want to lose weight healthily and long-term, but after unsuccessful diet attempts the scale slowly shows more and more, and you move further and further away from your target weight. Does this sound familiar? What can you do about these unnecessary, stubborn pounds? How do you get rid of them effectively and long-term, without going to sleep with a constantly growling stomach and without losing motivation? We show you how you can actively and independently change your diet, and so come closer to your goal week after week.
Why you cannot lose weight healthily and long-term with diets.
In theory, losing weight and maintaining it seems very simple. In the first phase, it is about taking in less energy (calories) through food than the body uses. This is known as a negative energy balance. Any diet that reduces energy intake will be successful. Once the weight has been reduced, the daily calorie intake must match energy expenditure (balanced energy balance). In practice, however, losing weight and keeping it off is not as simple as it sounds in theory. Reduction diets are often stopped early, or the pounds lost during the diet are regained afterwards.
To lose weight healthily and long-term, we recommend that you eat not less, but differently.
Fighting fat cells - but how?
If you want to lose weight, you must achieve a negative energy balance. That means you should ideally burn more energy than you take in. If energy intake falls below the level of your actual energy expenditure, your body essentially starts to consume itself. Unfortunately, this self-consumption has a problem: the goal is to burn fat. However, the body usually draws on the muscles first. This muscle loss must be prevented with targeted strength training. Plan two muscle training sessions per week. In addition, you can increase your energy expenditure with endurance training and as much movement as possible in everyday life.
Changing your diet. Losing weight healthily and long-term without hunger
A lasting reduction in weight can only be achieved through a long-term change in diet. The LOGI method is very well suited to this. LOGI stands for “low glycemic and insulinemic”, in German “niedriger Blutzucker- und Insulinspiegel”, meaning low blood sugar and insulin levels. A characteristic of eating according to the LOGI method is a low blood sugar effect: strong blood sugar fluctuations and spikes are avoided, and the insulin level in the blood therefore also remains relatively low.
LOGI nutrition pyramid
Your menu mainly consists of plenty of vegetables, salads, fresh fruit, and generous amounts of protein-rich foods such as meat, poultry and fish, dairy products and nuts, as well as legumes. High-quality fats and oils are also of great importance. By contrast, whole grain products and potatoes, which were long recommended as the basis of nutrition, are deliberately eaten only in small portions.
The LOGI method provides all essential nutrients in abundance. At the same time, this food contains fewer calories than the body needs in energy. This is therefore the basis for losing weight healthily and long-term, or for maintaining weight after losing it. In addition, a LOGI diet provides so much food volume that the stomach quickly sends strong satiety signals to the brain, and the choice of foods results in satiety that lasts as long as possible.
LOGI is the ideal basis for your daily diet.
Are carbohydrates bad?
Clearly: No!
Carbohydrates, which also include sugar and starch, are not essential, meaning the body can produce them itself (e.g. from amino acids). They serve as the most readily available energy source. Their energy content, like that of proteins, is 17 kJ/g (= 4 kcal/g).
When the amount of carbohydrates in the blood rises, insulin is released. Insulin inhibits lipolysis (release of free fatty acids). At the same time, insulin promotes the buildup of triacylglycerols (natural fat) in fatty tissue. Since carbohydrates are mainly fuel for the body, the amount of carbohydrates should therefore be adjusted to your level of physical activity.
As physical activity increases, the proportion of carbohydrates can be increased.
Protein for the muscles
All tissues of our body, such as the muscles, skin, hair, connective tissue, etc., consist to a large extent of protein. This is subject to constant building and breakdown processes, so our body must be continuously supplied with fresh building materials. The balance between the building up and breaking down of body proteins is called protein balance.
Changes are triggered by both training and diet. As a result, you ultimately build up net protein mass (positive protein balance) or lose it (negative protein balance). Supplement your muscle training with the intake of high-quality dietary protein in the necessary amount, because this quickly leads to a positive protein balance. Alternatively, you can also drink a whey protein shake.
If protein intake is also increased while carbohydrate intake is reduced, blood sugar levels do not rise as sharply after eating. Because insulin levels then also remain at a relatively low level, a low rate of fat storage is achieved on the one hand, and hunger and cravings are suppressed on the other.
The right fat keeps you fit
If you replace some of the carbohydrates in your diet with fat, you should prefer fats that are predominantly monounsaturated and contain omega-3 fatty acids. In the LOGI method, these shift to the broad base of the pyramid, alongside vegetables and salads, with the recommendation to use them in moderate amounts, but not too little either! Omega-3 fatty acids are found, for example, in rapeseed oil, olive oil, linseed oil and walnut oil, as well as in sea fish such as mackerel, herring and salmon. Like all fats, they used to sit at the top of the conventional pyramid, with the advice to avoid them as much as possible. Those days are definitively over!
The 3-day LOGI meal plan - losing weight healthily and long-term
Are you still unsure how to put the tips into practice?
The principle of this method is: no strict diet plan, no calorie counting, no weighing. Use our nutrition rules and the LOGI pyramid as a guide. This will give you more confidence in using this method, and you will quickly notice how easy it is. Start with our 3-day LOGI plan, and after this short time you will be able to enjoy LOGI food without a meal plan, with no problems. You can lose weight healthily and long-term without going hungry!
The daily LOGI plans provide an average of 1500 kcal and 40 to 80 grams of carbohydrates.
Get inspiration now with our 3-day LOGI plan and start today! All recipes are calculated for 1 person.
Three breakfast ideas
Apple and nut muesli
1 apple
150 - 200 g plain yoghurt or low-fat quark
10 g coconut flakes
1 tbsp chopped almonds or hazelnuts
Cut the fruit into small pieces and mix with yoghurt or low-fat quark. Add almonds, hazelnuts and coconut flakes.
Omelette with cress and tomatoes
1 tsp olive oil
150 g cherry tomatoes
1 tsp butter
1 tbsp milk
2 eggs
1 tbsp sparkling mineral water
1 tbsp cress
Wash and halve the tomatoes. Heat the oil in a pan and gently cook the tomatoes in it, season with salt, then remove. Whisk the eggs with mineral water and milk, and season with salt and pepper. Melt the butter in the pan and let the egg mixture set in it. Turn the omelette and fry until golden brown. Cover one half of the omelette with the tomatoes, sprinkle the cress on top, and fold the other half of the omelette over it.
Spicy cottage cheese
1 yellow pepper
1/2 cucumber
4-5 basil leaves
1 spring onion, as desired
200 g cottage cheese
1 tsp olive oil
1 tsp sunflower seeds
Wash and finely chop the pepper, cucumber and spring onion. Cut the basil leaves into fine strips. Mix the cottage cheese with the other ingredients, then stir in the olive oil and sunflower seeds. Season to taste with salt and pepper.
LOGI = low energy density without a ban on fat.
Three tasty lunches
Stuffed peppers
1 large red bell pepper
1 onion
50 g low-fat quark
1 garlic clove
1 carrot
125 g mixed minced meat
2 tomatoes
1 egg
1 tsp olive oil
60 ml vegetable stock
1 tbsp cream
Salt, pepper and parsley if desired
Preheat the oven to 180 degrees. Wash the pepper, cut out a lid around the stem, and remove the seeds and inner membranes. Peel and finely dice the onion and garlic. Wash and also dice the carrot. Mix the minced meat well with quark, onion, garlic, carrot and egg. Fill the peppers with the mixture, place them in an ovenproof dish lightly greased with oil, and put the pepper lids on. Wash and very finely dice the tomatoes. Spread them around the peppers in the dish and pour the vegetable stock over. Braise in the oven (middle shelf) for about 30 minutes. Before serving, add the cream and stir it into the tomato vegetables. Sprinkle with freshly chopped parsley and serve.
Greek bean salad with feta
300 g beans from a jar (white or brown)
4 dried tomatoes (not preserved in oil)
150 g cherry tomatoes
100 g feta
20 black olives
1 small onion
2 tbsp dark balsamic vinegar
Salt and pepper to taste
Put the beans in a salad bowl. Finely dice the dried tomatoes. Wash and halve the cherry tomatoes, and dice the feta. Pit the olives and quarter them. Peel the onion and cut it into fine rings. Add all ingredients to the beans. For the dressing, mix the vinegar, salt and pepper, then stir in the oil. Fold into the salad and mix everything well.
Cauliflower and broccoli bake
1/2 broccoli
1/2 cauliflower
1/2 onion
60 g diced ham
a little olive oil
200 g minced beef
1/2 pot crème fraîche
50 ml half cream
1/2 tsp herbs
100 g grated cheese
Salt, pepper, paprika powder
Divide the broccoli and cauliflower into small florets, wash them, and cook in plenty of water for 15 minutes, drain and set aside. Finely dice the onion. Fry the onion pieces in a pan in a little olive oil, add the mince and brown it, then add the diced ham and fry along with it. When the liquid has evaporated, turn off the hob and stir in the crème fraîche and half cream. Season with pepper, salt, paprika powder and the herbs.
Put the broccoli and cauliflower into an ovenproof dish and spread the meat sauce over them. Sprinkle with the grated cheese and bake the dish at 175 degrees, top and bottom heat, for 25 minutes.
Three light and filling dinners
Salmon on a bed of spinach
150 g fresh salmon or frozen salmon
200 g leaf spinach
1 small onion
2 tsp olive oil
1 small garlic clove
50 ml half cream
1 pinch nutmeg
Juice of half a lemon
Salt and white pepper to taste
Wash the spinach and shake it dry. Peel the onion, cut it into small cubes and fry it in 1 tsp oil. Then add the spinach. Peel and crush the garlic. Add the garlic and cream to the spinach and season with salt, pepper and nutmeg. Rinse the salmon (ideally thaw frozen salmon overnight in the fridge), pat dry and fry in a hot pan with 1 tsp oil. Season with salt and pepper. Spread the spinach on a plate and place the salmon on top.
Vegetable tortilla
200 g seasonal vegetables, e.g. courgette
1 onion
2 eggs
25 ml milk
3 tsp olive oil
1 tsp butter
Salt and pepper to taste
Peel the courgette and slice it lengthwise into 5 mm thick slices. Peel the onion and cut it into rings. Whisk the eggs and milk, and season with salt and pepper. Heat 1 tsp oil in a non-stick pan and fry the courgette slices over medium heat on both sides until golden brown. Remove them and add to the onions. Melt the butter over medium heat in the empty pan. Spread the courgette slices and onion rings evenly in the pan. Pour the whisked egg over them and let it set for 5 to 7 minutes with the lid closed. When the base of the tortilla takes on colour, turn the tortilla and cook for another 2 minutes.
Beef stir-fry with broccoli and mushrooms
150 g lean beef
100 g mushrooms (e.g. button mushrooms, oyster mushrooms etc.)
1 tbsp rapeseed oil
25 g diced ham
1 broccoli (200 g)
1 splash of lemon juice
25 g sour cream
1 onion
Parsley, salt and pepper to taste
Rinse the mushrooms briefly under running water and cut them into bite-sized pieces. Cut the beef into small cubes. Heat the oil in a pan. Peel and dice the onion and sweat it in the oil until translucent. Add the meat and brown well. Add the diced ham and fry as well. Finally add the mushrooms and let them simmer briefly. Season with salt and pepper. Meanwhile, cut the broccoli into small florets, add to the pan and let everything simmer covered for another 5 minutes. Season again and taste with a little lemon juice. Serve with a dollop of sour cream and some parsley.
Ideas for healthy snacks
1 handful of nuts (e.g. almonds)
1 high-quality protein bar
a few olives
1 plain yoghurt with low-sugar fruit
1 piece of dark chocolate
Chia pudding with fruit
1 glass of buttermilk or whey
Cottage cheese dip with vegetable sticks
1 glass of tomato juice
1 boiled egg
You now know how to lose weight healthily and long-term. Good luck!
Sources:
www.logi-methode.de
www.logi-aktuell.de
