Slim & Fit: With KANDISIN

Everyone dreams of being slim and fit their whole life long. But how? Here you can find tips and tricks how to keep yourself healthy and fit without having to .

Slim & Fit: With KANDISIN

Body shaping

1. The brushing trick

Daily brushing with a sisal glove under the shower improves circulation in the problem areas. Or try an all over peeling using olive oil and sea salt. Cell metabolism slowly starts becoming better; skin becomes unbelievably soft and supple.

2. “Sea” the reduction

Add 250 g sea salt to the bathwater. It draws water out of the tissues and tautens the skin

3. Smooth away those little bumps

A lymph drainage therapy from a masseur is good for the soul, improves flow in the lymphatic system, removes deposits of wastes and relieves swelling.

4. Body Wrapping

After the body peeling, work skin- tightening creams into the problem zones (thighs and bottom etc.) and then wrap yourself up in cling foil starting at the bottom and working your way to the top in the direction of your heart. Keep warm and let the cream do its job for about 30 to 60 minutes.

The Protein Miracle

1. Optimum Combination

Make sure to use an optimum combination of animal and vegetable proteins so that all the necessary amino acids (the building blocks of protein) are available. The body needs amino acids for example to build hormones, enzymes or cell structure. Dishes like grain burgers, fish with potatoes and vegetables, salads with cheese and rolls provide optimum protein supply.

2. Consume daily

¼ to ½ litre fat reduced dairy products e.g. skim milk, buttermilk, yoghurt or low fat cheese (less than 35 % fat in dry matter) cover not only the calcium requireme nt of the body but also provide protein.

3. Running short on time?

Fresh grain muesli with yoghurt and fruit, a wholegrain roll with cheese and vegetables, or fruit milk mixes such as banana milk or Latella (fruit flavoured whey drink) etc. are a healthy alternative to fast food and frozen food.

4. Slimmer: Fish

Meat is OUT; fish is IN. Enjoy your fish at least 1 - 2 times a week (trout, cod, coley for example). These fish are easily digestible, provide many vitamins and minerals and are, at the same time, low on calories. Whether grilled, poached or steamed they all taste simply delicious.
Cold water fish such as mackerel, salmon, herring and tuna have a very special effect on the human organism. The fish oil they contain lowers blood lipids, cleans out blood vessels, protects against heart infarct and is good for the nerves. Fish also has a preventive effect against diabetes and rheumatism. In addition fish is a wonderful source of iodine.

5. Slim & Save

Don’t go shopping when you are hungry. Write a shopping list and don’t make any impulse purchases on account of special offers. Buy fresh fruit and vegetables of the season and look for quality and n ot quantity.
Cheap fast foods and frozen foods are very practical and cost very little , but they often contain a lot of sugar and fat and therefore cannot be recommended for inclusion in a healthy diet.

6. Soya as meat substitute

Soya is a wonderful alternative to meat and fish. It contains absolutely no cholesterol and supplies amino acids, vitamins and minerals.

F dH - Fat, do Half

1. Daily

  • max. 20 g fat for spreading (butter or quality margarines, if need be low fat margarines)
  • max. 20 g quality vegetable oil = 2 tablespoons full for cooking and for salads
  • max. 40 g concealed fat in sausages, cheese, milk…

2. Reduce f ats

such as butter, cream and margarine. Cut off visible fat.

3. Do an oil change

Only use absolutely first class oils such as rape oil, sunflower seed oil or corn oil for cooking. For salads use cold pressed oils such as olive oil and pumpkin seed oil. Try something different and delicate such as walnut oil or wheat germ oil.

4. Choose sensibly

Eat a small portion (100 g - 150 g raw weight) of meat 2 – 3 times a week, and sausage or meat products only 2 – 3 times a week. White meat is more easily digestible and causes fewer problems for people with rheumatism. On the other hand red meat has a higher iron content.

5. Zero

Zero in on pulses, vegetables, fruit, whole grains (rice, noodles, bread), fresh grain muesli, potatoes and salad. All these foods contain zero cholesterol (except noodles made with eggs) and are excellent suppliers of vitamins and minerals.

6. Do away with fast foods as much as possible

Natural foods have less fat and contain lots of vital substances.

7. Be careful of fat bombs

Think of all those concealed fats in cakes, ice cream, chocolate, pizza, sausage and creamy salad dressings.

8. If it has to be sausage or meat products

then at least lean ones like ham or poultry luncheon sausage. Luncheon with large meat inserts is low on calories. When shopping, ask for the luncheon to be sliced finely, almost paper thin. Remember to eat bread with luncheon on it and not luncheon with bread on it.

9. Lean choice

In general you can enjoy any kind of meat you like. It is best though to choose lean beef, veal and lamb; pork filet, turkey or chicken breast filets, as this helps to reduce unnecessary calories.

10. New spreads

Instead of sour cream or cream, mix some low calorie quark with mineral water or plain yoghurt and pep up the taste with different flavo urs such as fresh herbs, spices, strips of vegetables, ham or cheese and you have a wonderful alternative. Mustard on your bread instead of butter not only tastes good but also improves fat burning.

11. Light sauces

Milk or yoghurt tastes just as good as crème fraiche, cream or sour cream. Steam some extra vegetables ( carrots, celery, garlic) and when cooked force them through a sieve. This results (in combination with the milk or yoghurt) in a fine, tasty sauce. To bind, grate in a cooked potato or some rolled oats.

12. Magic Muesli

Create your own muesli mix. There is often a lot of fat and sugar in ready-mixed mueslis.

13. Light Cooking

Cook your food gently and tastily. When the pan is hot, brush it with oil. Grilling, stewing, steaming all reduce the amount of fat and inspire your fantasy as do ceramic baking dishes and woks.

14. Liquid sugar bombs

Lemonades, fruit juice drinks and alcohol all have a lot of calories and are not ideal thirst quenchers.

15. Ideal liquids

Mineral water, herb teas, green tea, pure fruit and vegetable juices ( without added sugar, freshly pressed and diluted a little with water ), Kombucha, buttermilk or Kefir, are all refreshing and have very little or no calories.

16. Wine, Alcohol: Don’t worry!

It is not possible to give a general recommendation because alcohol produces some effects which are harmful and some which are beneficial to health. One small glass of wine or spirits taken with the meal is stimulating and revitalising.

17. Sweeten for health

Sugar is truly a wonderful invention, but only as a seasoning. Use it sparingly. Avoid fast food products which contain it. You can sweeten food and drinks with sweetener (KANDISIN) instead. It is free of calories and so you don’t have to go without the enjoyment of sweet things.

18. The body does need some sweeties !

Liquorice, gum bears, dried fruit, or banana with honey are all small nibbles which only contain a little fat.

19. Sweet tooth?

You can’t stop eating sweets? Then presumably you have a lack of the “happy hormone” Serotonin. Calorie free alternative: Tank up on light. The Serotonin level in the brain rises. Talk to a doctor about it. There are special lamps available for this therapy.

20. If it has to be sweet – then in the afternoon

To help prevent that craving for sweet things eat small meals more often. Tip: The scent of vanilla supposedly bans the craving for chocolate. Also available as patch.

21. Fatal combinations

A lot of fat combined with carbohydrates will come to rest on your hips: roast pork with bread dumplings, noodles with creamy sauces, bread with butter and jam, pizza or chips, chocolate croissants, white bread with cheese …

22. Slim combinations

Lamb with whole grain rice, turkey breast with po tatoes, pasta with vegetables, whole grain rice with prawns, mozzarella with tomatoes, yoghurt or muesli with fruit, wholemeal bread with tomatoes, melon with ham.

A list of fat burner s

1. Algae

are a good supply of iodine, which allows our energy headquarters, the thyroid, to build slimming hormones.

2. Apple vinegar

reduces the craving for calorie bombs such as chips and chocolate bars and apart from that stimulates digestion and has a detoxifying effect.
Tip: M ix 1 Tbsp. apple vinegar with 0.25 l of lukewarm water and 1 tsp. of honey. Drink in small sips in the morning on an empty stomach.

3. Ascorbic acid

Overweight people and people with thyroid problems ofte n suffer from lack of vitamin C which results in too few fat burning enzymes. Tip: Squeeze some fresh lemon or orange juice into every glass of water. Further vitamin C bombs are fresh herbs, potatoes in their skins, fruit and vegetables.

4. Multi- talent fibre

Fibre ( found in wholegrain bread, vegetables and fruit, wheat bran and linseeds) makes you feel full, stimulates digestion , lowers blood fat (cholesterol) levels and keeps appetite under control.

5. Brewers yeast

supplies you with chrome. Every diabetic should have his/her chrome level measured. Chrome improves the effect of insulin and can therefore play a part in better weight control.

6. Chillies contain capsaicin

This releases endorphins (the messengers that make you feel happy) and improves fat burning.

7. Hot spices, ginger and mustard

Diese köstlichen Gewürze regen die Verdauung und den Stoffwechsel an und tragen somit zu einer positiven Gewichtskontrolle bei.

8. Fish

Eat low fat fish (cod, trout, sole) 2 – 3 times a week. It is easily digestible, a great source of minerals and has very few calories. It is also an optimum source of iodine which helps the thyroid hormones, which are also responsible for fat burning, to function better.

9. Water

Drink sufficient low calorie liquids. 2 - 3 litres in the form of still mineral water or tea. Plenty of fluids not only help you to lose weight but also to keep it under control once you have reached your desired weight.

10. Green tea

It improves concentration, keeps hunger at bay, melts the fat off your hips, protects the heart and blocks free radicals (cancer formation).

11. Mate tea

Has a repressive effect on appetite and should only be used sparingly and specifically targeted.

Fit and slim your whole life long

1. It’s all mind over matter !

2. Set yourself realistic targets: 0.5 kg – 1.5 kg per week!

3. Learn new eating habits and forget the old ones. Eating habits are as old as humanity and can only be changed gradually!

4. Only get on the scales once a week - measuring is better!

5. Only eat meals at the table – at your own special place!

6. While you eat, do nothing else!

7. Eat as often as possible in company!

8. Write a shopping list

and never go shopping when you are hungry!

9. Never go without breakfast!

10. Calorie counting

is extremely annoying, always has to be checked and makes you fat.

11. Listen to your body signals

Chew your food slowly, lay down your cutlery now and then and listen inside yourself if you have had enough. The feeling of being satisfied only sets in 20 minutes after you have actually eaten enough. So take your time .

12. Whoever eats more often, often benefits!

Eat more often, approx. 5 times a day, but small portions. This relieves the body and food cravings can’t arise.

13. Whoever is constantly stressed

and doesn’t have any form of relaxation will turn into a comfort eater. Sport is one optimum counter-balance to stress and has the added advantage that it burns off unwanted calories.

14. Diet is a way of life

It doesn’t make sense to run your life on “rubbish” for any length of time only to have to go on a diet again and again. Di et is a philosophy of life and can, if you allow it to be, fun.

Muscles instead of fat

1. Sport should be enjoyable not frustrating

Apart from that, the type of sport should be suited to your weight at the time . For example don’t go running if you are overweight – it is not good for your joints.

2. Count your pulse

and do your training within the optimum fat burning range (this varies from individual to individual – please ask your do ctor or a fitness trainer).

3. Exercise

at least 30 minutes per day and leave enough time for regeneration afterwards.

4. Jog or walk

That increases the metabolism of fat. You burn more calories every day.

5. Train

your muscles at least 3 times a week. That is a slimming bonus!

6. TV - biking

Set up your home exerciser in front of the TV. Instead of eating chips you could activate your muscles while watching that detective story. The great advantage: To work off one packet of chips you would have to cycle 40 km.

7. Put the brakes on comfort eating

People who exercise are more well-adjusted and don’t need to compensate frustration by eating because stress and worries slough off somewhere along the track.

8. Slim Activity:

Arrange to meet your friends not only for a meal but also to go hiking, biking, skating …

Slim tricks

1. Educated choice

Take responsibility for your own nutrition and choose quality foods, select only a few ready-made meals ( instant soups or sauces etc...)

2. High IQ selection

Choose frozen goods. Vegetables which have been shock frosted straight after harvesting have a much higher vitamin content than ones which have been travelling round for days (especially in winter).

3. Eat slowly

The hormone Cholecystokinin takes 10 to 20 minutes to signal the message “Enough!” to the brain.

4. Slim Start

A clear soup, a glass of water or a salad before the main course fills the stomach and helps trick the “I have had enough” hormone.

5. Ten minute rule

If you are tempted to eat, don’t give in straight away. Do something else for ten minutes. If it was only gusto then it will go away. Only real hunger doesn’t diminish.

6. Store food only in the kitch en or the pantry!

7. Put only small portions on your plate!

Tip: Use smaller plates. Then even smaller portions look bigger.

Snacks that work magic

1. Eat snacks

It’s in the genes: grazing – which just means eating little bits again and again. Your ancestors dug up and ate a root here, walked 20 kilometres and picked and ate a fruit there, and a little later a handful of berries. So snack your way through the day because it is impossible to pack all the 40 vital substances that your body needs into one meal.

2. Magic Snacks

  • Mixed dried fruit: apricots, prunes, apples
  • Fresh or dried figs and goat’s cheese
  • Stewed apple with flakes of ginger, sweetened with Kandisin
  • Low fat yoghurt with fresh fruit or berries ( whoever prefers it sweet can use Kandisin)
  • Fruity muesli bars (without sugar)
  • Fruit milk mixes (banana milk or Latella) or freshly squeezed fruit or vegetable juices

3. Hearty

  • Avocado with herbs and lemon juice
  • Wholegrain crackers with herby cottage cheese
  • Peeled almonds, sunflower seeds, pumpkin seeds
  • Wholegrain roll with hot mustard
  • Tomatoes with cottage cheese
  • Vegetable kebab – simply thread on any raw vegetables you like
  • Fr esh grain muesli with fruit and low fat yoghurt

The magic formula: Five a day

1. Five a day:

You should eat 600 g of vegetables or fruit a day – at least 2 portions of fruit and 3 porti ons of vegetables. 1 Portion = a handful or 0.2 litres of fresh fruit or vegetable juice.

2. Power Start:

Never go without breakfast. Wholegrain rolls with quality vegetable margarine or quark, sweet or hearty with lots of fruit or vegetables. Or how about a fresh grain muesli with fruit and low fat yoghurt? F reshly squeezed fruit or vegetable juices are also optimal. That wakes you up!

3. Eat raw:

Every day grate some ra w vegetables or fruit and mix them with yoghurt, lemon juice, olive oil or nuts. Raw apple and carrot salad; raw apple, leek, celery and orange salad etc…

4. Snack your way through the day

with strips of vegetables ( peppers, cucumber, carrots, fennel, cabbage turnip, celery) and a yoghurt or quark dip.

Try courgette chips. Slice the courgettes thinly, lay them on a sheet o f baking paper on a baking tray and bake them in the oven. Season to taste with salt and Herbes de Provence.

5. Seasonal fruit and vegetables!

Eat ripe fruit and vegetables of the season. Fruit and vegetables which have been imported are not harvested when they are ripe and therefore only have a low content of vitamins and minerals.

6. Enzyme slimming power :

Pineapple contains enzymes which stimulate digestion. Fruit and vegetable days are also ideal approx. once a week. These increase metabolism once again and therefore aid weight loss and general well being.

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BMI

CategoryBMI (kg/m²)

Very severely underweight< 16,0

Severely underweight16,0 – 17,0

Underweight17,0 – 18,5

Normal18,5 – 25,0

Overweight25,0 – 30,0

Obese Class I30,0 – 35,0

Obese Class II35,0 – 40,0

Obese Class III> 40,0

CategoryBMI (kg/m²)

Very severely underweight< 13,5

Underweight13,5 – 14,0

Normal14,0 – 19

Overweight19,0 – 21,5

severely obese> 21,5

CategoryBMI (kg/m²)

Very severely underweight< 14,0

Underweight14,0 – 15,0

Normal15,0 – 21,5

Overweight21,5 – 24,5

severely obese> 24,5

CategoryBMI (kg/m²)

Very severely underweight< 15,5

Underweight15,5 – 16,5

Normal16,5 – 24,0

Overweight24 – 26,5

severely obese> 26,5

CategoryBMI (kg/m²)

Very severely underweight< 17,0

Underweight17,0 – 18,0

Normal18,0 – 25,5

Overweight25,5 – 28

severely obese> 28,0

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