We all know how nutrition works - theoretically. And yet, in practice, there are often problems. Do you always eat as healthy, vitamin-rich and varied as you should? If so: Congratulations, keep up the good work! If not - no problem. "You feel like the majority. Most humans do not have a knowledge problem, but a conversion problem", knows nourishing Coach Patric heating man from experience. They carry a permanent fight also between their head and their stomach. Your head knows that you should eat more fruit and vegetables. But your stomach wants chocolate. Does that sound familiar?
Eat your fill. Or your belly will drive you to the nearest food source.Patric Heizmann
Of course we know who wins most fights: usually the stomach. And that's why the all-decisive question is how we get our gut to do what the head sets its mind to do. Coach, fitness trainer and entertainer Patric Heizmann knows the answer: "That only works if we always eat our fill. Because if we don't, our stomach grumbles and grumbles and drives us to the next food source."
And at the next food source we prefer to treat ourselves to very high calorie food. The expert knows: "That's why nonsense like FDH doesn't work. FDH doesn't mean eat half. It means frustration through starvation. That's how most diets work. And eventually we get frustrated and we can't keep going."
Patric Heizmann: "Protein keeps us full for a long time"
So even if we want to reduce our weight, we have to eat - and eat in a way that tastes good and lasts. In combination with endurance and strength training, we create a calorie deficit in this way. However, we should be very careful not to consume too many carbohydrates. Patric Heizmann: "Carbohydrates cause a blood sugar roller coaster. Instead, it is the protein that keeps us full for a long time and that we should consume more. Why fish and meat are such good suppliers, more about that later.
Quality instead of quantity
But does it always have to be meat? Patric Heizmann: "I think ethically convinced vegetarians are good. Because I have the feeling that the attitude of many meat eaters is no longer correct. The majority of them are happy when a kilogram of minced meat costs less than a can of dog food." Of course that can't work.
That's why the golden rule applies: eat less meat and focus on quality instead of quantity. Patric Heizmann also calls himself a part-time vegetarian. The expert knows what is good for us and has respect for all those who live not only vegetarian but also vegan lives: "I admire how vegans persevere in not eating any animal products.
Animal protein suppliers
But are animal protein suppliers basically bad? And what is Patric Heizmann's position on the subject of milk? He says: "Milk is okay for those who can tolerate it. You shouldn't suck a cow every day, but dairy products are okay in moderation." But the sports and nutrition expert's favourite source of protein is definitely eggs - with yolk.
Patric Heizmann considers the bad word cholesterol to be clearly overrated. Instead, he knows that egg yolk is very healthy. It contains numerous nutrients for skin, hair and fingernails. Patric Heizmann: "Egg white is make-up from within." Protein is also a real secret recipe for the eyes. The expert explains: "On the retina there is the so-called yellow spot, the point with the highest visual acuity."
This visual acuity deteriorates as we get older. However, protein helps to slow down this process: "If you want to look good until old age, you should eat the whole egg with yolk. Because there are protective substances in it that protect exactly this yellow spot. Or in short: eggs protect sharp-sighted eyes. So please enjoy your breakfast egg and three on Sundays."
Vegetable protein suppliers
Besides the animal protein suppliers, there are of course also vegetable sources. These include legumes such as beans, lentils and peas, soya products and nuts. Patric Heizmann: "Nuts contain very high-quality fats. The walnut in particular has many omega-3 fatty acids, which are very valuable for the brain". The nutritionist appeals: "Eat more nuts - preferably a handful a day."
So protein promotes the brain, especially creative thinking. But it can do even more, as Patric Heizmann reports: "When we have fun with something, our body releases the motivational hormone dopamine. Then we have a real synapse party in the frontal lobe. ...where the happy hormones make a polonaise through the body." In simple terms, low protein, low dopamine. High protein, high dopamine, and even more fun.
Exercise and sports
The largest protein store is our muscles. In order to replenish it regularly, you should do enough exercise. However, it is not only the right exercise in the form of endurance that is important. At least as important as endurance training is strength training. Patric Heizmann: "Strength training is very effective, especially if you train the abdominal muscle. You should do it regularly to stay fit. So my simple tips are: Eat more protein, speed up your workout and focus more on your weight training.
The perfect day
Sounds pretty simple, doesn't it? But what if the well-known implementation problem comes back If your knowledge is there, but your inner bastard is stronger? Patric Heizmann: "We are all creatures of habit. That's why it doesn't work to radically change everything from one day to the next. There is a reason why we feed ourselves, how we feed ourselves: Because food is often also emotionally linked. And this connection can't just be broken overnight.
But the expert has a solution: "Pick a day in the week that will be your perfect day. And on this one day, you do as much as you can do right. Now this day is repeated week after week. After four or five weeks, you will feel different on this perfect day: powerful, saturated and concentrated. "On the other days of the week, you can let go."
And now something exciting happens: You will automatically carry over the special actions of the perfect day one by one to the other days. Patric Heizmann: "It worked great for me too. After all, healthy nutrition is not magic. But in the end, life is not an endurance test. Food has to taste good and last a long time. You see, with a few practical tricks you can end the eternal battle between head and belly. Now it's your turn, try it!