It sounds too good to be true, but is it? The “slim in sleep” concept promises lasting weight loss with relatively simple nourishing rules. The pounds fall off while you sleep!
The slim in sleep principle is based on a number of rules. These include:
- No snacks between meals
- Only carbohydrates for breakfast
- No carbohydrates for dinner
- Mix up your lunchtime meal
But what is behind Slim in Sleep?
Slim in sleep is a nutritional concept in which the excess pounds should disappear almost overnight. The program was developed by the German physician Dr. Detlef Pape. The idea behind this is that a high insulin level causes fat storage, so you shouldn’t eat foods that will spike your blood sugar level.
Insulin is a hormone produced in the pancreas that controls blood sugar. So you can keep your blood sugar levels low by avoiding simple carbohydrates such as bread, pasta, rice, sweets and fruit juices.
What are the Rules for Slim in Sleep?
The rules are there to promote elevated insulin levels. Let’s have a closer look on the details now:
1. No Snacks between Meals
With Slim in the Field, you can eat until you’re full for breakfast, lunch, and dinner. Between each of these three meals, take a five-hour meal break. So no snacking!
During this time, the insulin level can drop again, the pancreas can recover and the body can draw on its existing (fat) reserves. If possible, do not eat during the five-hour break and use only carbohydrate-free drinks. In case of great hunger or a ravenous appetite, you eat a snack like a hardboiled egg, a slice of cheese, or sausage. The high-protein foods contain no carbohydrates and therefore hardly influence the blood sugar level.
2. Only Carbohydrates for Breakfast
The Slim Sleep Breakfast consists only of a little fat and carbohydrates. You should consistently avoid animal proteins such as dairy products, meat, eggs, and fish. The simultaneous intake of carbohydrates and animal proteins causes the blood sugar level to rise rapidly. The abundant supply of carbohydrates gives your brain enough energy for you to start the day fit and powerful. The amount of recommended carbohydrates depends on your BMI (Body Mass Index). If your BMI is less than 25, you can eat 75 g carbohydrates for breakfast and lunch, if your BMI is over 25 and under 30, you can eat 75 to 100 g carbohydrates if your BMI is over 30, you should eat 100 g carbohydrates.
3. No Carbohydrates for Dinner
The slim asleep dinner consists mainly of animal protein in combination with low carbohydrate vegetables and salad. The amount of carbohydrate should not exceed 15 g in the evening so that your blood sugar level does not rise too much.
Carbohydrates block the breakdown of fat at night. If blood sugar and consequently insulin levels remain low in the evening and at night, the body can effectively reduce fat. So you should consume a high-protein diet in the evening.
Eggs, fish fillet, steak and other meats, supply plenty of protein. This food activates the so-called growth hormones, which promote fat breakdown. That’s where the name slim in your sleep comes from. If you limit carbohydrates in the evening, the body can use its fat reserves in the night. This fast until the next meal in the morning promotes weight loss while you sleep.
4. Mix It Up for Lunch
While you should only eat carbohydrate-rich foods in the morning and carbohydrate-free foods in the evening, almost anything goes for lunch. Here you can combine protein- and carbohydrate-rich foods again, as is the case with many common dishes. So enjoy a delicious deli sandwich or pasta salad with chicken!
Calculation of Protein and Fat Quantities
Overall, this is a relatively low-fat diet, as you can choose 20 to 25 g of fat per meal. Choose healthy fats such as canola oil, butter, flaxseed oil, olive oil, coconut oil or peanut oil. Beware of hidden fat in cheese, sausage, nuts or eggs.
You can easily consume 20 g of fat with a tablespoon of oil and a fried piece of beef fillet. You can’t avoid eating lean foods such as low-fat yogurt or cheese, low-fat curd cheese, lean fish such as coalfish or cod and low-fat sausages such as corned beef or boiled ham without a fat rim. The protein intake is calculated according to the formula BMI x 1.5 g. With a height of 1.68 m and a weight of 71 kg, the BMI is about 25, which corresponds to a protein portion of 37.5 g for lunch and dinner according to the above-mentioned formula BMI 25 x 1.5 g.
You can increase your weight loss efforts with additional exercise. Exercise and sports burn energy and increase the basal metabolic rate, i.e. the amount of energy you consume in complete peace.
A higher muscle mass ensures a more effective fat burning. At the same time, blood sugar and insulin levels are lowered through physical exercise. So even if you’re doing this type of intermittent fasting, consider adding an extra walk or time at the gym to help you achieve your goals.
Advantages of the Slim in Sleep Method
A big advantage of the program is the fact that you can eat anything you want. Yes, even chocolate and other delicacies. You just have to consider the quantity and the right time of day you indulge. The portion sizes are also impressive. For example, you can eat 3 to 4 slices of bread, 12 tablespoons of muesli or 2 to 3 rolls for breakfast. No one has to starve with this concept.
By simply changing your eating habits according to the slim sleeping rules you lose about 2.5 pounds per month, according to Dr. Pape. That doesn’t sound much at first, but a slow and continuous weight reduction is definitely healthier and usually lasts longer than a crash diet.
Criticism and Disadvantages of this Weight Loss Program
Of course, there are also financial interests behind the slim in sleep concept. You can achieve a rapid weight reduction through a specially developed and protein shake or other foods from Dr. Pape. This collection of books and other foods aren’t available in the U.S., yet.
Many dieters find it difficult to take a five-hour break between meals. Others do not want to do without their beloved cappuccino or milky coffee in the morning. The slim while asleep nutritional concept therefore certainly does not appeal to everyone.
Some experts suggest that the classification according to metabolic types, as Dr. Pape does in his book, is scientifically untenable, just like the thesis of the insulin separation diet. As with any diet, there are supporters and critics. Overall, Slim in sleep can be carried out as a permanent diet and generally corresponds to a varied mixed diet, which works well for most people.