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Lose weight while you sleep with the insulin diet: how the diet according to Dr. Pape is supposed to help with weight loss

“Slim in your sleep” sounds like an unrealistic dream and before your hopes rise too much, we would also like to point out that it cannot work completely without exercise and a healthy and balanced diet. Losing weight while sleeping is possible, but of course under certain conditions. We will explain what these are. How to lose weight while sleeping?

How does losing weight while sleeping work?

Lose weight while sleeping with the insulin diet - How to follow it

Lose weight while sleeping – How does it work? First of all: If you think you can just lie in bed all day and let the pounds fall off, you are very much mistaken. Without sufficient movement this goal is not to be achieved. But then how can you lose weight while you sleep and why is sleep important in losing weight? Well, as you know, sleep serves the body to rest, that is, to carry out regeneration processes and heal itself. This works so wonderfully during the night’s rest because the body then does not have to share its energy with other activities and processes and can fully concentrate on them. Fat reserves serve as the energy source here – fat burning, healthy lymphatic drainage and even the tightening of connective tissue – and thus also losing weight while asleep – are thus promoted.

Lose weight while sleeping with the Pape diet - separate carbohydrates and proteins

So you can lose weight while you sleep, because even then, even without exercise , fat is burned. Then one can snack calmly the next day! No, because what the body has lost (this includes about 500 ml of water), it quickly recovers during the day. So you are not automatically in deficit and must not sin additionally if you want to lose weight overnight or benefit from energy consumption. So how do you get slim while you sleep? The so-called insulin diet is supposed to contribute to this.

How to lose weight while sleeping – reduce insulin levels

Lose weight while you sleep with three meals and no snacks for low insulin levels

The hormone insulin inhibits fat burning. For this reason, insulin levels should be cranked down in the evening to promote losing weight while you sleep. The idea of the insulin separation diet was mentioned by physician Dr. Detlef Pape back in 2006 – the less insulin the body releases, the better you can burn fat while you sleep (or at another time of day).

The right diet for better fat burning while sleeping

Lose weight while sleeping - balanced diet with separate nutrients depending on the meal

So what are the best recipes for losing weight while you sleep, or how to stimulate fat burning? What can you eat in the evening to lose weight while you sleep? According to the expert, a particularly high insulin release occurs when carbohydrates and proteins are combined. It follows that it is therefore best to consume them separately. It is advisable to eat carbohydrates in the morning (they give the body energy), while avoiding proteins. Then for lunch, the two can be combined. You do not have to separate anything. For dinner, again, you do the opposite of the morning plan – you reach for protein foods, but banish carbohydrates from the menu.

Do not eat anything three to four hours before bedtime

What sounds like an easy task at first, however, turns out to be a big challenge in practice. Separating the nutrients is not so easy in everyday life. In addition, you have to give your body enough time after meals to allow insulin levels to drop. In a nutshell, this means: eat nothing else for 5 hours between the 3 main meals – no cereal bars, no chocolate, no chips – nothing. However, for those who dare and want to try it, there is nothing standing in the way except their own willpower.

Pape diet: Slim in your sleep with a 7-day plan

Eat carbohydrates for breakfast in the morning but avoid proteins

Want to lose weight while you sleep with the Pape diet, it helps to make a plan before the start of each week, so that you are always prepared with the right meals. Take the time to create a menu for each main meal that follows the rules mentioned. For example, you could eat the following items in the morning, at lunch, and at dinner, and combine them for any meals:

  • Breakfast of carbohydrates: Bread, rolls, fruit, cereals, sweet jams and honey, but no animal sources of protein that you are used to (eggs, sausage, milk and dairy products such as yogurt, cottage cheese or cheese). Milk for cereal can be replaced with juice.

5 hours break (if you feel hungry: calorie-free drinks, bouillon, up to five nuts, some low-fat cheese or natural yogurt)

  • Lunch of both nutrients and fats (mixed diet): for example, chicken with rice and vegetables; fish with pasta or salad; bread with sausage, cheese or egg; steak with potatoes; various stews.

Protein from meat, fish and dairy products with vegetables for dinner, but carbohydrate-free

5 hours break (if hunger pangs arise: calorie-free drinks, broth, up to five nuts, some low-fat cheese or natural yogurt).

  • Dinner from proteins: carbohydrates are now not allowed (nobread, potatoes, pasta, rice, for example). On the other hand, meat, fish and dairy products with vegetables, salad or soy are allowed, so that the insulin level remains constant and does not shoot up. Depending on when you usually go to bed, it is best to eat dinner between 5 and 7 pm.

Lose weight while sleeping by strength training in the evening and endurance training in the morning

Combine your meals with enough exercise, aiming for both light endurance and strength training. Endurance exercise is optimal for the morning hours, while muscle building is best done in the evening (preferably between 4 and 8 pm). In this way, you can promote weight loss while you sleep. If an extensive sports unit is sometimes not possible, it is not a big deal, because even a walk is helpful. According to sports scientist Elmar Trunz-Carlisi, just 30 minutes of strength or endurance training a day is beneficial.

Can it be easier?

Lose weight while sleeping healthily with these tips

Don’t be disappointed right away, because you can nevertheless support losing weight while you sleep, even without following the strict diet plan. Lower the insulin level at least before going to bed. You can do this by not eating anything at least 3-4 hours before going to bed . This is to stimulate the burning of fat overnight. One and a half hours after falling asleep the metabolism already starts and this can be accomplished the longer and better, the longer and deeper the sleep phases run off. So a good quality of sleep is also of great importance if you want to lose weight at night.


Eat a mixed diet of carbohydrates, proteins and vegetables for lunch

Losing weight is generally a complex process, which is why concrete rules are not optimal for everyone. Losing weight while sleeping is a controversial topic that is not based on scientific evidence, and limiting yourself to three meals a day is not only difficult to adhere to, but also controversial. For example, the German Nutrition Society recommends five small meals a day, as this prevents cravings.

Furthermore, it should be emphasized that Dr. Pape’s diet plan gives the appearance that the amount of calories consumed and the calorie consumption do not play a role, which is of course not the case. As difficult as the mentioned diet is to follow, weight loss is definitely achievable. Keep in mind that the diet is ultimately balanced and healthy and does not risk nutrient deficiencies.