{"id":2220,"date":"2024-10-24T15:31:35","date_gmt":"2024-10-24T13:31:35","guid":{"rendered":"https:\/\/fit-up.com\/?page_id=2220"},"modified":"2024-10-24T15:47:11","modified_gmt":"2024-10-24T13:47:11","slug":"quellen-fuer-ernaehrungsempfehlungen","status":"publish","type":"page","link":"https:\/\/fit-up.com\/en\/quellen-fuer-ernaehrungsempfehlungen\/","title":{"rendered":"Quellen f\u00fcr Ern\u00e4hrungsempfehlungen"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"2220\" class=\"elementor elementor-2220\" data-elementor-post-type=\"page\">\n\t\t\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-6b111e1 e-flex e-con-boxed e-con e-child\" data-id=\"6b111e1\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;shape_divider_bottom&quot;:&quot;opacity-tilt&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div 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fill=\"white\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c33865 elementor-widget__width-inherit elementor-widget elementor-widget-heading\" data-id=\"4c33865\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Quellen f\u00fcr Ern\u00e4hrungsempfehlungen<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5fd605e elementor-widget__width-inherit elementor-widget elementor-widget-heading\" data-id=\"5fd605e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">Last updated: 11.10.2023.\u200b<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-84f3348 e-flex e-con-boxed e-con e-child\" data-id=\"84f3348\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-ed2408f e-con-full e-flex e-con e-child\" data-id=\"ed2408f\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-51e1307 e-flex e-con-boxed e-con e-child\" data-id=\"51e1307\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b25ffad elementor-widget__width-inherit elementor-widget-tablet__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"b25ffad\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4ade743f elementor-widget elementor-widget-text-editor\" data-id=\"4ade743f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><p>Bei Fit-Up glauben wir an die Bedeutung von fundierten Informationen und verl\u00e4sslichen Quellen, wenn es um deine Gesundheit und dein Wohlbefinden geht. Diese Seite dient dazu, die Quellen und Referenzen f\u00fcr die in unserer App pr\u00e4sentierten Ern\u00e4hrungsempfehlungen transparent darzustellen. Unsere Plattform wurde entwickelt, um dir bei der Verbesserung deiner k\u00f6rperlichen Fitness, mentalen Gesundheit und Ern\u00e4hrung zu helfen.\u00a0<\/p><p>\u00a0<\/p><p>Wir m\u00f6chten dich jedoch daran erinnern, dass die Informationen auf unserer Plattform kein als Ersatz f\u00fcr professionelle medizinische Diagnose, Beratung oder Behandlung sind. Bevor du erhebliche \u00c4nderungen an deiner Ern\u00e4hrung oder deinem Fitnessprogramm vornimmst, empfehlen wir dir, dich von einem Arzt oder Ern\u00e4hrungsberater beraten zu lassen.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-1137eb7 e-con-full e-flex e-con e-child\" data-id=\"1137eb7\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7d317ac separator-w-message elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"7d317ac\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-b8ed3b2 e-con-full e-flex e-con e-child\" data-id=\"b8ed3b2\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-564b6ea elementor-widget__width-inherit elementor-widget-tablet__width-inherit elementor-widget-mobile__width-inherit elementor-widget elementor-widget-heading\" data-id=\"564b6ea\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Quellen<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2abc1a5 elementor-widget__width-inherit elementor-widget-tablet__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"2abc1a5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Im Folgenden findest du die Quellen f\u00fcr die unterschiedlichen Ern\u00e4hrungspl\u00e4ne- und Empfehlungen.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9be9294 separator-w-message elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"9be9294\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-963d9d6 e-con-full e-flex e-con e-child\" data-id=\"963d9d6\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-aa6fd82 e-con-full e-flex e-con e-child\" data-id=\"aa6fd82\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-fbc96b4 elementor-widget__width-inherit elementor-widget elementor-widget-heading\" data-id=\"fbc96b4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Klassische Ern\u00e4hrung<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-850987a elementor-widget__width-inherit elementor-widget-tablet__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"850987a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Makron\u00e4hrstoffe: 50% Kohlenhydrate, 20% Protein, 30% Fett<\/p><p>\u00a0<\/p><ul><li><span style=\"text-decoration: underline\"><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\">https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet<\/a><\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-79d421c e-con-full e-flex e-con e-child\" data-id=\"79d421c\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-23b6f3e elementor-widget__width-inherit elementor-widget elementor-widget-heading\" data-id=\"23b6f3e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Mediterrane Ern\u00e4hrung<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-66d90c8 elementor-widget__width-inherit elementor-widget-tablet__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"66d90c8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Makron\u00e4hrstoffe: 40% Kohlenhydrate, 20% Protein, 40% Fett<\/p><p>\u00a0<\/p><ul><li><span style=\"text-decoration: underline\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17563030\">https:\/\/pubmed.ncbi.nlm.nih.gov\/17563030<\/a><\/span><\/li><li><span style=\"text-decoration: underline\"><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/mediterranean-diet\">American Heart Association \u2013 What is the Mediterranean diet?<\/a><\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-191ae24 e-con-full e-flex e-con e-child\" data-id=\"191ae24\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-13aa4ca elementor-widget__width-inherit elementor-widget elementor-widget-heading\" data-id=\"13aa4ca\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">High Protein<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c62706 elementor-widget__width-inherit elementor-widget-tablet__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"3c62706\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"demibolden-children mb-24 last:mb-0 md:mb-36\">Makron\u00e4hrstoffe: 35\u201350% Kohlenhydrate, 10\u201335% Protein, 30\u201340% Fett\u00a0<\/p><p class=\"demibolden-children mb-24 last:mb-0 md:mb-36\">\u00a0<\/p><ul class=\"mb-24 pl-16 md:mb-32\"><li class=\"mb-12 list-disc last:mb-0 md:mb-16\"><span style=\"text-decoration: underline\"><a class=\"border-b-1 border-blue-light text-blue-dark transition hover:border-Type hover:text-Type\" href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/protein-and-heart-health\">American Heart Association \u2013 Protein and Heart Health<\/a><\/span><\/li><li class=\"mb-12 list-disc last:mb-0 md:mb-16\"><span style=\"text-decoration: underline\"><a class=\"border-b-1 border-blue-light text-blue-dark transition hover:border-Type hover:text-Type\" href=\"https:\/\/medlineplus.gov\/ency\/article\/002467.htm\">MedlinePlus \u2013 Protein in Diet<\/a><\/span><\/li><li class=\"mb-12 list-disc last:mb-0 md:mb-16\"><span style=\"text-decoration: underline\"><a class=\"border-b-1 border-blue-light text-blue-dark transition hover:border-Type hover:text-Type\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23097268\/\">American Journal of Clinical Nutrition \u2013 Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials \u2013 2012<\/a><\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-34fc4e1 e-con-full e-flex e-con e-child\" data-id=\"34fc4e1\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f861df9 elementor-widget__width-inherit elementor-widget elementor-widget-heading\" data-id=\"f861df9\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Ketogene Ern\u00e4hrung<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0f0ad98 elementor-widget__width-inherit elementor-widget-tablet__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"0f0ad98\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bdc4b3f elementor-widget elementor-widget-text-editor\" data-id=\"bdc4b3f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><div title=\"Page 1\"><div title=\"Page 1\"><p>Makron\u00e4hrstoffe: 35\u201350% Kohlenhydrate, 10\u201335% Protein, 30\u201340% Fett<\/p><p>\u00a0<\/p><p>Die Reaktion auf eine ketogene Ern\u00e4hrung kann von Person zu Person variieren. Manche Menschen erfahren viele gesundheitliche Vorteil, w\u00e4hrend andere diese Art von Ern\u00e4hrung\/Di\u00e4t nicht gut vertragen. Langfristige Auswirkungen der ketogenen Ern\u00e4hrung sind noch nicht ausreichend erforscht.\u00a0<\/p><p>\u00a0<\/p><p class=\"demibolden-children mb-24 last:mb-0 md:mb-36\">\u00a0<\/p><ul><li><u>https:\/\/www.nia.nih.gov\/health\/calorie-restriction-and-fasting-diets-what-do-we-know<\/u><\/li><\/ul><\/div><\/div><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-a9dd4df e-con-full e-flex e-con e-child\" data-id=\"a9dd4df\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0bb7ebf elementor-widget__width-inherit elementor-widget elementor-widget-heading\" data-id=\"0bb7ebf\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Paleo Ern\u00e4hrung<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ce5ee4d elementor-widget__width-inherit elementor-widget-tablet__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"ce5ee4d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bdc4b3f elementor-widget elementor-widget-text-editor\" data-id=\"bdc4b3f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><div title=\"Page 1\"><div title=\"Page 1\"><p class=\"demibolden-children mb-24 last:mb-0 md:mb-36\">Die Paleo Ern\u00e4hrung basiert darauf, dass unverarbeitete Lebensmittel gegessen werden, und die sich an der vermuteten Ern\u00e4hrungsweise der Steinzeit-Menschen orientiert.\u00a0<\/p><p class=\"demibolden-children mb-24 last:mb-0 md:mb-36\">\u00a0<\/p><ul><li class=\"demibolden-children mb-24 last:mb-0 md:mb-36\"><span style=\"text-decoration: underline\"><a class=\"border-b-1 border-blue-light text-blue-dark transition hover:border-Type hover:text-Type\" href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/paleo-diet\/\">Harvard T.H. Chan \u2013 School of Public Health \u2013 Diet Review: Paleo Diet for Weight Loss<\/a><\/span><\/li><\/ul><\/div><\/div><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-5d7c094 e-con-full e-flex e-con e-child\" data-id=\"5d7c094\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5098047 elementor-widget__width-inherit elementor-widget elementor-widget-heading\" data-id=\"5098047\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Zucker Detox (Clean Eating)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4257149 elementor-widget__width-inherit elementor-widget-tablet__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"4257149\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bdc4b3f elementor-widget elementor-widget-text-editor\" data-id=\"bdc4b3f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><div title=\"Page 1\"><div title=\"Page 1\"><div class=\"elementor-element elementor-element-cb38053 elementor-widget elementor-widget-text-editor\" data-id=\"cb38053\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\"><div class=\"elementor-widget-container\"><div title=\"Page 1\"><div title=\"Page 1\"><p class=\"demibolden-children mb-24 last:mb-0 md:mb-36\">Makron\u00e4hrstoffe: 40 %Kohlenhydrate, 25 %Protein, 35% Fett<\/p><p class=\"demibolden-children mb-24 last:mb-0 md:mb-36\">\u00a0<\/p><ul class=\"mb-24 pl-16 md:mb-32\"><li class=\"mb-12 list-disc last:mb-0 md:mb-16\"><span style=\"text-decoration: underline\"><a class=\"border-b-1 border-blue-light text-blue-dark transition hover:border-Type hover:text-Type\" href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/how-can-i-eat-more-nutrient-dense-foods\">American Heart Association \u2013 How Can I Eat More Nutrient-Dense Food? (Wie kann ich n\u00e4hrstoffreicheres Essen zu mir nehmen?)\u00a0<\/a>\u00a0<\/span><\/li><li class=\"mb-12 list-disc last:mb-0 md:mb-16\"><span style=\"text-decoration: underline\"><a class=\"border-b-1 border-blue-light text-blue-dark transition hover:border-Type hover:text-Type\" href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/what-is-clean-eating\">American Heart Association \u2013 What is Clean Eating? Infografic (Was ist Clean Eating? Infografik)\u00a0<\/a>\u00a0\u00a0<\/span><\/li><li class=\"mb-12 list-disc last:mb-0 md:mb-16\"><span style=\"text-decoration: underline\"><a class=\"border-b-1 border-blue-light text-blue-dark transition hover:border-Type hover:text-Type\" href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/protein-and-heart-health\">American Heart Association \u2013 Protein and Heart Health (Protein und ein gesundes Herz)\u00a0<\/a>\u00a0<\/span><\/li><\/ul><\/div><\/div><\/div><\/div><div class=\"elementor-element elementor-element-232dc16 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"232dc16\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\u00a0<\/div><\/div><\/div><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-3e28880 e-con-full e-flex e-con e-child\" data-id=\"3e28880\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-fc65cb7 separator-w-message elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"fc65cb7\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-particle_enable=\"false\" data-particle-mobile-disabled=\"false\" class=\"elementor-element elementor-element-1970e3b e-con-full e-flex e-con e-child\" data-id=\"1970e3b\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8ba850d elementor-widget__width-inherit elementor-widget-tablet__width-inherit elementor-widget-mobile__width-inherit elementor-widget elementor-widget-heading\" data-id=\"8ba850d\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Empfohlener Kalorienbedarf\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9e89321 elementor-widget__width-inherit elementor-widget-tablet__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"9e89321\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Der Kalorienbedarf variiert zwischen Frauen und M\u00e4nnern aufgrund von biologischen Unterschieden. Im Durchschnitt ben\u00f6tigen Frauen etwa 1800 bis 2400 kCal pro Tag, w\u00e4hrend M\u00e4nner durchschnittlich 2200 bis 3000 kCal pro Tag ben\u00f6tigen. Dies h\u00e4ngt von verschiedenen Faktoren wie Alter, Aktivit\u00e4tsniveau und K\u00f6rperzusammensetzung ab.<\/p>\n<p><br><\/p>\n<p>Der empfohlene Kalorienbedarf einer Person wird anhand der Harris-Benedict-Formel mit einem Grundumsatz berechnet. <\/p>\n<p><br><\/p>\n<p><i>Grundumsatz = 10 * Gewicht (kg) + 6,25 * Gr\u00f6\u00dfe (cm) \u2013 5 * Alter (Jahre) + 5 (Mann)<\/i><\/p>\n<p><i>Grundumsatz = 10 * Gewicht (kg) + 6,25 * Gr\u00f6\u00dfe (cm) \u2013 5 * Alter (Jahr) \u2013 161 (Frau) <\/i><\/p>\n<p><br><\/p>\n<p>Beim Abnehmen ist eine Kombination aus Kalorienreduktion und erh\u00f6hter k\u00f6rperlicher Aktivit\u00e4t entscheidend. Ein moderates Kaloriendefizit von etwa 500 Kalorien pro Tag kann zu einem gesunden Gewichtsverlust f\u00fchren. Es ist auch wichtig, auf eine ausgewogene Ern\u00e4hrung zu achten.<\/p>\n<p>Beim Zunehmen, insbesondere f\u00fcr Personen, die Muskelmasse aufbauen m\u00f6chten, ist ein Kalorien\u00fcberschuss erforderlich. Dies sollte jedoch mit einer zielgerichteten Krafttrainingsroutine einhergehen.<\/p>\n<p><br><\/p>\n<ul>\n<li><u><a href=\"https:\/\/www.nhlbi.nih.gov\/files\/docs\/guidelines\/ob_gdlns.pdf\">National Institute of Health \u2013 Clinical Guidelines on the Identification, Evaluation and Treatment of Overweight and Obesity in Adults<\/a><\/u><\/li>\n<li><u><a href=\"https:\/\/www.eatright.org\/health\/weight-loss\/your-health-and-your-weight\/healthy-weight-gain\">Eat Right \u2013 Academy of Nutrition and Dietetics \u2013 Healthy weight gain<\/a><\/u><\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Last updated: 11.10.2023.\u200b Bei Fit-Up glauben wir an die Bedeutung von fundierten Informationen und verl\u00e4sslichen Quellen, wenn es um deine Gesundheit und dein Wohlbefinden geht. Diese Seite dient dazu, die Quellen und Referenzen f\u00fcr die in unserer App pr\u00e4sentierten Ern\u00e4hrungsempfehlungen transparent darzustellen. Unsere Plattform wurde entwickelt, um dir bei der Verbesserung deiner k\u00f6rperlichen Fitness, mentalen [&hellip;]<\/p>","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-2220","page","type-page","status-publish","hentry"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/fit-up.com\/en\/wp-json\/wp\/v2\/pages\/2220","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fit-up.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/fit-up.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/fit-up.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fit-up.com\/en\/wp-json\/wp\/v2\/comments?post=2220"}],"version-history":[{"count":13,"href":"https:\/\/fit-up.com\/en\/wp-json\/wp\/v2\/pages\/2220\/revisions"}],"predecessor-version":[{"id":2237,"href":"https:\/\/fit-up.com\/en\/wp-json\/wp\/v2\/pages\/2220\/revisions\/2237"}],"wp:attachment":[{"href":"https:\/\/fit-up.com\/en\/wp-json\/wp\/v2\/media?parent=2220"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}