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We all started somewhere. By having a problem, with an idea or simply out of curiosity. The natch team never stops to research and discuss latest findings to elevate humans life. The following list in this Help Center is the essence of the so important basics of nutrition and health. For more detailed questions please drop us an email or use our form.
We are here for you. Do it, natch!

A group of enthusiastic foodies and athletes started out to be part in the fight against the overweight and obesity epidemic. Therefore the natch philosophy is founded to look at the basic functionality of the body, by avoiding isolated discussions about certain food groups. There are many details, shades and controversial effects what food may cause in humans. What might be good for one person can have fatal results in others. But the basic understanding what food is triggering in the body, especially during the first 30 minutes of digestion, is valid for every body. We don’t get fat because of to much calories, we get fat because of eating the wrong food. Health starts with the right body-weight and here the glycemix load, based on the glycemic index of food, comes into play. Using ingredients with a glycemic index of maximum 35 makes it nearly impossible to gain weight, no matter how much you eat.
Based on these facts, the natch team developed weight loss programs which are not only very effective in reaching your target body weight, they are also developed to provide balanced macro-nutrients (carbohydrates, protein, fat) and sufficient micro-nutrients (vitamins, minerals) for a maximum energizing effect.
By going natch you eat a lot of good carbohydrates and good fats with a decent amount of protein.

Carbohydrates from food are broken down by the body and converted into glucose. Glucose is the main source of fuel for our cells. After eating, carbohydrate containing foods cause the blood glucose level to rise. Some trigger a real peak others have a more moderate impact on blood sugar.
Glycemic Index is measured on a scale between 0 to 100. Pure glucose serves as a reference point, and is given a Glycemic Index (GI) of 100.
The time until the maximum level of glucose is reached is about the same. Studies have confirmed that the theory of fast and slow sugars is a major disbelief. Within only a few minutes apart all sugars reach their maximum blood sugar impact at or about the 30 minute mark.
Although all sugars are known to spike glucose levels in humans, some starchy foods like potatoes or white bread score can score at the same level or higher than honey or table sugar.
A glycemic index list of most common foods can be found here. The glycemic index gives the measured number of 50g carbohydrates of each single food, the actual glycemic impact in the body’s system is calculated through the glycemic load.

Glycemic Index and Glycemic Load are the starting point in health. But they are not everything, there are other important facts about nutrients as well.

Your blood glucose level rises and falls when you eat a dish containing carbohydrates. How high and how long this peak last depends on the quality of the carbs and the quantity. Glycemic load or GL combines both the quality (GI) and quantity of carbohydrate in one calculated number. Here are examples. Please consider, numbers may vary depending on different parameters like the kind of food and cooking time:

GL = (GI x the amount of carbohydrates) divided by 100

Food 1: The glycemic index/GI of a 150g portion of green beans is 15 and it contains 11 grams of carbohydrates.
GL = 15 x 11/100 = 2

Food 2: The glycemic index/GI of one medium ripe banana is 52 and it contains 27 grams of carbohydrates.
GL = 52 x 27/100 = 14

Food 3: The glycemic index/GI of a baked sweet potato is 94 and it contains 45 grams of carbohydrates.
GL = 94 x 45/100 = 42

Conclusion: A banana has a glycemic impact of a portion spaghetti, a baked sweet potato like a birthday cake, these are weight gain guarantors! For weight loss eat a lot of the right, low glycemic index foods.

Glycemic Index and Glycemic Load are the starting point in health. But they are not everything, there are other important facts about nutrients as well.

No. Eating natch means consuming carbohydrates with every meal. We encourage to eat a lot of healthy carbs. Carbohydrates are a very good energy source, they make us happy and they keep us going. For rejuvenation and weight loss purposes some natch programs include intermittent fasting where you reach temporarily higher ketone levels. While being in a stage with high ketone levels is very effective for weight loss we don’t recommend to stay long-term in a ketogenic phase because of unpleasant side effects and potential health risks. Low carb and very low carb diets following basically the rules of a diet developed by Mr. Atkins. If you reduce your carb intake you have to substitute the carbs with fats and/or proteins. With all these low carb diets people consume too much protein. Non-athletes like the majority of the population cannot use all the protein for replacement (like all the broken-down muscle cells in athletes). This excess supply of protein may result in unwanted other cell growth like cancer.
Eating natch is consuming carbohydrates with every meal to ensure a balanced macro-nutrient and sufficient micro-nutrient intake (vitamins, minerals). The amount of proteins has to be adapted to the specific activity level.

natch is not a fad which you do for some weeks to get a quick fix. Eating natch means a paradigm shift. The natch starter programs are design to have a fast, boosting effect, but the main objective is that you will keep your blood sugar levels automatically under control long term by eating natch. Together with THINK-natch and MOVE-natch you will change your life. You won’t want to go back to your old habits, because it simply feels good to do natch. You will appreciate the newly generated energy level. If you shift back to old habits on a regular basis, yes, you will gain weight again. Stay natch!

No, it is the opposite: natch encourages to eat carbs. Low carb diets like Atkins, Paleo and VLCs are achieving respectful weight loss effects while being in a long term ketogene phase. The Atkins rule is to stay under 50g of carbohydrates per day. Firstly carbs are not carbs considering the glycemic impact and the absorption rate which can be different from individual to individual. Therefore, counting carbs and calories accurate is impossible, annoying, stressful and pointless.
However these diets might still support your weight loss goal, but natch does not recommend to be in a keto phase long term. The unpleasant side effects and health risks are overwhelming, read more at Dr. Michael Greger’s webpage what health organizations (with different goals) think about Atkins/Atkin-style keto diets.

Absolutely, yes! No matter what diet you are following, the basic rules of weight loss and well being are the same for every body. There are many facets to nutrition, but this is the main golden rule: If people are experiencing weight loss success with their diet it is not because they eat like a cavemen, or they eat no meat at all like vegan, it is because they simple eat the right food, keeping the blood sugar level low. If you are open to see nutrition from a more holistic approach, natch will help you to understand what is going on in the body and how the circumstances, demands and the food itself have dramatically changed since our ancestors time:

1) There is no primal food anymore: the majority of all available foods are bred, domesticated, highly processed and genetically modified
2) The challenges of daily life has changed: more stress, less good sleep, more voluntary activity/sport
3) It is important to be aware of the fructose problem: Findings of studies from the last 10 years about fructose and its correlation to weight gain and cancer will prevent you from excess fruit consumption (fruits-nuts eater) and cooking/baking your staple foods with e.g. bananas

As a Paleo fan be careful in regards of

  • cooking/baking with ingredients which have unstable fatty acids creating free radicals (nuts, nut meals/flours)
  • cooking/baking with ingredients with a very high glycemic index resulting in the blood sugar roller coaster, e.g. tubers
  • cooking/baking with protein powders, they are highly processed, the heat stability is in question and many are contaminated
  • unnecessary high protein intake may lead to unwanted cell growth (not all ancestors were meat eater)
  • entering a long term keto stage through a low carb approach (compare effects in KETO/ATKINS above)
  • too much fructose consumption may jeopardize weight goals, Dr. Richard Johnson, University of Colorado and others have identified the fructose issue

By cooking with natch recipes you will elevate your paleo life. Enjoy. Do it, natch!

Yes! The natch philosophy does not exclude any diets and accommodates the Vegan approach; and to be Vegan is a great approach. All studies worldwide confirm that Vegan are healthy people and have the lowest overweight and obesity risk.
The only problem is getting the right amount of protein and the right protein itself. Plant based proteins are never complete and have to be combined in a smart way.
Natch’s mission is to recommend a balanced food intake containing the right amount of micro- and macro-nutrients. Due to our history we always have athletes in mind as well. Therefore the natch meal plans contain meat.
But we know it is possible to be Vegan and live an active life. Here the good news: We are already working on Vegan meal plans. Meantime, please select the Vegan recipes individually from our recipe database. We would also appreciate if you submit us your favorite Vegan recipe, pre- or post-workout dish.
Half of the natch team is Vegan or Vegetarian. We are on it! Do it, natch!