According to Dr. Pape, you can easily lose weight even while you are sound asleep with “slim in your sleep” diet. In this post we will explain how this works.
German internist and nutritionist Dr. Detlef Pape has written a bestseller with his diet guide “Slim in your sleep”. The Pape Diet is based on the knowledge that fat burning is particularly effective during sleep, but the general avoidance of carbohydrates, as in low-carb diets, is difficult to implement in everyday life. “Slim in your sleep” therefore relies on bringing the body into fat-burning mode in the evening and reducing excess weight reserves during sleep. Another advantage of the Pape diet is that losing weight is comparatively gentle, making it easier to avoid the dreaded yo-yo effect.
The most annoying thing about dieting is the notorious yo-yo effect, which is not being able to get toxins out of your body due to rapid weight loss. To prevent this from happening, many diets rely on slow weight loss. With the right power mix of food, sleep and exercise, you can not only burn excess fat; you literally shed pounds. This successful concept was developed by the diet specialist Dr. Detlef Pape. In 2006 he published the first companion book to his weight loss philosophy with the title “Slim in Sleep” (SiS).
This Is How “Slim In Your Sleep” Works According To Dr. Pape
The idea behind Pape’s diet: after eating meals containing carbohydrates, the pancreas produces more insulin so that the body can regulate rising blood sugar levels. According to Pape, this inhibits fat burning and, on the other, it stimulates the body to store additional fat.
The goal of the Pape diet is therefore to optimize the insulin balance through targeted nutrient absorption and to motivate the body to increase fat loss, especially overnight.
A total of three meals are allowed throughout the day, each with a five-hour break in between. The amount of carbohydrates allowed depends on your BMI and varies between 75 and 125 grams. According to the diet plan, you should eat mainly carbohydrates in the morning and protein-rich food in the evening. Everything is allowed at lunchtime.
“SLIM WHILE YOU SLEEP” – THIS IS HOW YOU SLEEP YOURSELF THIN
| DOs | DON’Ts |
|---|---|
| Come To The Dark Side There are no cookies there, but you secrete more melatonin when it’s dark. The sleep hormone helps you fall asleep. Artificial light (especially fluorescent tubes and energy-saving lamps) prevents the release of melanin. Smartphone and tablets also have this effect. On the other hand, darkened bedrooms are good (close curtains or lower blinds!). | Alcohol And Caffeine It’s a well-known fact that caffeine wakes you up. That’s why you should avoid coffee in the afternoon. Energy drinks and cola are not allowed because of the sugar they contain. Alcohol in moderation relaxes you, but if you drink more than one glass, alcohol affects the quality of your sleep. In addition, alcohol is high in calories. |
| Reading Instead Of Watching TV When reading, it is quiet, only the eyes are strained. This makes you tired and lets you drift off gently to sleep. Watching TV, on the other hand, keeps you awake. That’s why “slim while you sleep” works best with a good book. | Smoking Nicotine has long been considered the model’s drug. Smoking increases the pulse and puts a strain on the organism. Cigarette consumption is not only unhealthy, it also affects sleep – and sleep is what you need to burn fat. |
| Fixed Routines Whoever goes to bed at the same time falls asleep faster and better through the night. While you are on the Pape diet, you should therefore structure your daily routine so that you can utilize this effect. This gives your body even more time to burn fat while you sleep. | Stress And Quarrels Stressed people sleep less. That’s why it’s better to leave frustration at work and make a strict distinction between work and your free time. This also applies to arguments with your partner. This might happen time to time, but differences are easier to resolve the morning after. |
| Relax To help your circulatory system adjust to sleep, it’s smart to learn autogenic training or progressive muscle relaxation. This lowers your pulse and reduces stress hormones. | Snacking On The Couch Snacking is forbidden on the Pape diet. Snacks just before bedtime are especially bad: They cause your insulin levels to skyrocket, preventing the desired fat burning while you sleep. |
This Is What’s On The Menu For The Pape Diet
Perfect Pape Breakfast: Start The Day With Carbohydrates
According to Dr. Pape, you may only eat carbohydrates for breakfast. Protein is forbidden at this meal. You can eat bread rolls, muesli, honey, fruit or jam, for example. Eggs, dairy products or sausage are taboo. For drinks, water, juice or black coffee are okay. The minimum amount of 75 grams of carbohydrates corresponds to about three rolls or twelve tablespoons of breakfast cereals. A breakfast like this, according to the Pape method, rules out the possibility of feeling hungry before lunch.
Lose Weight While You Sleep, Feast At Noon
At lunchtime, you can have whatever you feel like having – whether it’s spaghetti Bolognese, a delicious pizza or a burger with fries and mayo. The main thing is that feel free to get really full afterwards. But you don’t get your rich lunch from Dr. Pape for free: After the meal, you have to boost your metabolism. A little exercise, a short walk in the fresh air or taking the stairs instead of the elevator are the price you pay for a full belly.
No-Carb And Lots Of Protein In The Evening
It’s only in the evening that carbohydrates are prohibited on the Pape diet, which keeps your insulin levels as low as possible. Instead, try protein-rich foods such as beef, chicken or fish. Soy products are a vegetarian alternative for meat, you can add fresh vegetables and salad to your plate. Fruit is not ideal because of the fructose it contains. On the other hand, a glass of beer or wine is allowed.
The earlier you eat dinner, the more time your body has to burn fat in the evening and at night. So don’t put off your dinner for too long. It is best to finish your meal at seven o’clock. After dinner, the decisive phase for the weight loss effect begins in the diet according to Dr. Pape and you really lose weight while you sleep.
No Snacks Allowed
With the Pape diet, you should completely avoid snacks, especially between meals. These would only cause your insulin level to skyrocket unnecessarily. This also applies to juices or soft drinks. Only water, tea or black coffee without sugar are allowed. If you get a ravenous appetite, you can counteract it with some natural yogurt.
Plenty Of Sleep Helps You Lose Weight
According to the teachings of the Pape diet, the actual weight loss takes place when your body is at rest. Sufficient sleep is therefore the key point of this fasting regimen. On average, an adult needs about eight hours of sleep per day – be sure to plan enough bedtime into your daily routine to achieve success with “Slim in Sleep”!
How To Turbocharge Your Diet
Exercise Helps You Burn Calories Faster
On the way to your desired weight with the SiS diet, exercise can of course also help you. You don’t have to overexert yourself. Instead of going to the gym or doing extreme sports, do some regular exercise. This will also stimulate your digestion during the diet and support you during the Pape diet.
Any sport that you like to do and that you enjoy is suitable: cycling, walking, light jogging, swimming or even Pilates and yoga support you on your way to your desired weight. If you prefer more action, there’s nothing wrong with it: the main thing is that you move.
Losing Weight Is Also A Matter Of Mind
In addition to the right diet and exercise, your own attitude also plays an important role in losing weight with the Pape diet. Set yourself goals such as: If I lose five more pounds, I’ll treat myself to a shopping day. Such rewards motivate you and thus contribute decisively to the success of your diet.
It’s important that you don’t approach the diet too persistently. Even with “Slim in your sleep”, it is quite possible that you will go against the diet plan: a bag of chips at the scene of the crime, a cheese sandwich in the morning or a delicious dessert after dinner… That is not in the spirit of the But the Pape diet isn’t that bad either. If it does happen, don’t despair: slip-ups do happen. The main thing is that you simply continue your path afterwards.
In any case, you can successfully fight off those pesky (winter) pounds – without any yo-yo effect and, thanks to the three meals in the Pape diet, almost without any feeling of hunger.
Does “Slim While You Sleep” Really Work?
Is The Pape Diet Scientifically Sound?
The connection between a high insulin level and fat burning in the human body has still not been fully explored scientifically. So, whether there really is a direct connection cannot be ruled out, but it is just as difficult to prove.
The Pape diet has led many people to lose weight, but basically the same thing goes for any diet: You only lose weight if you feed your body with fewer calories than it consumes. It is obvious that you will reach this goal more quickly if you eat a conscious and low-sugar diet. Plenty of exercise can’t hurt either. So when people succeed with the Dr. Pape diet, it may simply be because they pay attention to what they eat and start exercising.
How Easy Is The Pape Diet According To Dr. Pape In Everyday Life?
Even if the rules sound very casual at first glance – three meals, lots of sleep, some exercise: Eating according to Dr. Pape requires a fair amount of discipline. You have to completely avoid snacks between meals, with meals you have to pay close attention to what you eat. If you are not in a good mood in the morning, it will be particularly difficult for you to do without the milk in your muesli or coffee, or even to eat a big enough breakfast. Even at lunchtime, not every working person necessarily has the opportunity to have a balanced meal. The Pape diet requires a lot of planning so that it can be optimally implemented in everyday life.
How Fast Can You Lose Weight With “Slim In Your Sleep”?
The success of the diet will not be immediate. Losing weight while you sleep with the Pape diet is designed for long-term weight loss. Your pounds will not disappear overnight, but will only melt away slowly over weeks and months. This may be a disadvantage for the impatient, but on the other hand, slow weight loss is much gentler on the body and the yo-yo effect doesn’t hit hard due to slow weight loss. So, if you want to be slim in the long term, you can definitely take a closer look at the Pape diet!
Conclusion On “Slim In The Sleep
Losing weight with the “Slim in Sleep” method according to Dr. Pape is a charming way to lose a few extra pounds over the long term. On the plus side, there are no health consequences to fear from a one-sided diet. However, impatient people are disappointed at the beginning of the diet since it only shows success after a while. Nevertheless, the perseverance with the Pape Diet is worthwhile: Instead of quick successes on the scales through high (and unhealthy) loss of fluid, there is permanent weight loss: fat reserves are effectively used up by SiS. However, the implementation of the diet in everyday life raises some questions. It is not always possible to combine a balanced diet with time pressure, which is why advance planning is required.
