DIETS AT A GLANCE: WHICH METHODS HELP YOU LOSE WEIGHT?
Reading time: 11:46 minutes
Ketogenic diet("keto diet"): This variant of the low-carb diet provides for a very high-fat diet and also assumes that the body can burn energy particularly effectively with a deficit of carbohydrates.
Paleo diet: The so-called "Stone Age diet", for example, involves avoiding all cereal products, with meat and fish, vegetables and herbs as well as nuts being on the menu instead.
16:8 diet: Also known as "intermittent fasting", this method involves abstaining from food for 16 out of 24 hours, with two meals in the remaining 8 hours.
Formula diet: Losing weight with diet shakes, for example theProtein Diet Shake - Chocolate Nut
Lose weight with diet pillsfor exampleJapanese MAULBEER leaf extract - Morus Alba
Table of contents
- What are diets
- What diets are there?
- Are diets effective? How to decide on your new diet
- Lose excess weight quickly: Which diet is suitable?
- Lose weight with diet pills and diet powders? What you should bear in mind
- What to do against the yo-yo effect?
- Losing weight with sport? Which form of exercise is particularly suitable?
- Losing weight with Weight Watchers: does it work?
- A vegetarian diet: does giving up meat make you slim?
- Getting slim and staying slim? Diets put to the test
1. WHAT ARE DIETS?
Diets as a phenomenon of the last few decades? In fact, scientists have been investigating the question of which diet is the ideal one since the 1960s. During this time, the number of people with weight problems or who were overweight rose sharply. The reason for this was that modern agriculture and factory farming made food increasingly cheaper and more and more food became available in the post-war years. The fast food boom from the USA, which spread to Europe in the 1970s, played its part in making unhealthy food with an extremely high calorie content available practically everywhere and at all times. But it was not until the 1980s that politicians and scientists realized that obesity was becoming a growing social problem. Diseases caused by severe overweight (obesity) increasingly burdened the healthcare systems in the individual industrialized countries.
However, the term and concept of "diet" is much older. Even in ancient Greece, the word described the idea of a healthy lifestyle in which a suitable diet played a major role. Over the following centuries, the term evolved into various forms of diet. Nowadays, we often understand "diet" to mean a so-called reduction diet. The aim here is to lose weight. However, diets were also used in the past to treat various illnesses. Nowadays, however, less restrictive dietary tips are often used and a healthy, balanced diet is recommended. In the case of diabetes, for example, the recommendation of an energy-reduced mixed diet is now often considered an appropriate form of nutrition.
However, the term and concept of "diet" is much older. Even in ancient Greece, the word described the idea of a healthy lifestyle in which a suitable diet played a major role. Over the following centuries, the term evolved into various forms of diet. Nowadays, we often understand "diet" to mean a so-called reduction diet. The aim here is to lose weight. However, diets were also used in the past to treat various illnesses. Nowadays, however, less restrictive dietary tips are often used and a healthy, balanced diet is recommended. In the case of diabetes, for example, the recommendation of an energy-reduced mixed diet is now often considered an appropriate form of nutrition.
2. WHAT DIETS ARE THERE?
New diets have been developed time and again over the last 50 years. Many of them have disappeared again after a brief "hype". Others have been tried by generations of people wanting to lose weight - with varying degrees of success. It is not possible to list all types of diets here, so here are just the most important ones. The best-known diets include:
Low-fat diet: The low-fat diet is designed to shed pounds particularly effectively, while fruit and vegetables, pulses and lean meat are particularly recommended foods.
Low-carb (Atkins diet): The aim here is to boost fat burning by reducing carbohydrates. Not only vegetables, but also proteins are used to fill you up. Please note: sugar is also a carbohydrate.
Low-fat diet: The low-fat diet is designed to shed pounds particularly effectively, while fruit and vegetables, pulses and lean meat are particularly recommended foods.
Low-carb (Atkins diet): The aim here is to boost fat burning by reducing carbohydrates. Not only vegetables, but also proteins are used to fill you up. Please note: sugar is also a carbohydrate.
Ketogenic diet("keto diet"): This variant of the low-carb diet provides for a very high-fat diet and also assumes that the body can burn energy particularly effectively with a deficit of carbohydrates.
Paleo diet: The so-called "Stone Age diet", for example, involves avoiding all cereal products, with meat and fish, vegetables and herbs as well as nuts being on the menu instead.
16:8 diet: Also known as "intermittent fasting", this method involves abstaining from food for 16 out of 24 hours, with two meals in the remaining 8 hours.
Formula diet: Losing weight with diet shakes, for example theProtein Diet Shake - Chocolate Nut
Lose weight with diet pillsfor exampleJapanese MAULBEER leaf extract - Morus Alba
3. ARE DIETS EFFECTIVE? HOW TO DECIDE ON YOUR NEW FORM OF NUTRITION
One thing must be said up front. By "diet", most people mean a temporary period of time in which they eat in a certain way ... or do NOT ... in order to achieve a certain desired weight. The problem with this is that if you eat as you did before at the end of this period, the pounds usually quickly return to your hips.
For this reason, the best strategy is always to change your diet permanently. However, many diet concepts cannot be implemented in the long term.Either because they are too time-consuming, you don't have the discipline to stick to them over a long period of time or they can even be harmful to your health over time.
If you want to choose a diet method, you should therefore answer the following questions for yourself:
-Can I easily integrate the diet concept into my individual daily routine?
For this reason, the best strategy is always to change your diet permanently. However, many diet concepts cannot be implemented in the long term.Either because they are too time-consuming, you don't have the discipline to stick to them over a long period of time or they can even be harmful to your health over time.
If you want to choose a diet method, you should therefore answer the following questions for yourself:
-Can I easily integrate the diet concept into my individual daily routine?
- Can I stick to it permanently?
If you can answer YES to both questions, this is a good prerequisite for long-term success with the chosen diet - or rather "new form of nutrition" - to achieve your target weight and, above all, to maintain it permanently.
If you can answer YES to both questions, this is a good prerequisite for long-term success with the chosen diet - or rather "new form of nutrition" - to achieve your target weight and, above all, to maintain it permanently.
4. LOSE WEIGHT QUICKLY: WHICH DIET IS SUITABLE?
This is a very frequently asked question. In principle, it is possible to lose 3-5 kilos in a short space of time, for example, to fit into a dress for a wedding or to get into top shape for the outdoor swimming season. The best results are achieved in this case if you reduce your calorie intake, e.g. by skipping a meal ("intermittent fasting"). Or you can replace a meal with a protein shake such as MOLKEN-EIWEISS plus or a formula diet shake such as MY PERFECT SHAPE - Protein Diet Shake - Vanilla Cream. The shakes can help you lose weight with the help of low carbohydrates and lots of protein1.
The whole thing can then be supplementedwith natural diet products such as L-CARNITIN 1500 plus, which support the metabolism in its normal function. If you then also increase your calorie consumption through more exercise in everyday life and/or sport, you are sure to lose the few extra pounds quickly.
The situation is somewhat different if you are carrying significantly more kilos and want to get rid of them with the help of a diet.In this case, only a long-term change in diet, supplemented by higher energy consumption, will help.
The easiest way to do this is to:
-
The whole thing can then be supplementedwith natural diet products such as L-CARNITIN 1500 plus, which support the metabolism in its normal function. If you then also increase your calorie consumption through more exercise in everyday life and/or sport, you are sure to lose the few extra pounds quickly.
The situation is somewhat different if you are carrying significantly more kilos and want to get rid of them with the help of a diet.In this case, only a long-term change in diet, supplemented by higher energy consumption, will help.
The easiest way to do this is to:
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Avoid ready meals and eat only fresh food with lots of natural nutrients
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Eat smaller portions
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Eat fast food only very rarely or not at all
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Avoid foods that contain a lot of "bad" carbohydrates, such as
white riceand
white flour.e.g. white rice, white flour products, chocolate (with the exception of dark chocolate), sweets of all kinds, etc.
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Eat more protein (because it keeps you full for longer than carbohydrates) and also make sure you eat plenty of fiber
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Don't eat after 6 p.m. in the evening
This means that you end up consuming less energy than before and make sure that this energy comes from healthy (fresh) sources that can be easily utilized by the body, make it more efficient and, above all, keep you full for longer. If you then move more and, ideally, exercise regularly, you will see the pounds tumble off and never gain a lot of weight again.
5. LOSE WEIGHT WITH DIET PILLS AND DIET POWDERS? WHAT YOU SHOULD BEAR IN MIND
Do diet capsules and diet tablets help you lose weight or can they do harm? This question is always the subject of controversy. The truth is: there are countless dietary supplements for losing weight on the market that work in different ways and can accompany diets. Some, for example RED CHILI BURNER with Capsimax, support the metabolism, others such as GLUCOMANNAN 3000 weight loss reduce the appetite or, like ASCOBLOCK 440, the absorption of carbohydrates or fat in the body. The effectiveness of many of these weight loss products has been proven by scientific studies2.
The truth is, however, that some diet products have been advertised for years, sometimes with dubious claims. For example, there is talk of being able to lose 10 kilos in 7 days with certain diet pills. Such claims are completely exaggerated and it is better to stay away from products advertised in this way. Above all, you should not buy diet products that come from Asia and where you cannot be sure exactly what they contain and whether they are harmful to your health.
When buying diet products, pay particular attention to:
The truth is, however, that some diet products have been advertised for years, sometimes with dubious claims. For example, there is talk of being able to lose 10 kilos in 7 days with certain diet pills. Such claims are completely exaggerated and it is better to stay away from products advertised in this way. Above all, you should not buy diet products that come from Asia and where you cannot be sure exactly what they contain and whether they are harmful to your health.
When buying diet products, pay particular attention to:
- A reputable, large online store
- Many good customer reviews
- A detailed list of all ingredients
- A precise recommended intake
- Origin of the store and the product from the EU (never buy diet products with Asian lettering on the packaging and no products from Eastern Europe or Russia)
- A quality certificate from a scientific institute in the EU
- The citation of scientific studies that confirm the effect
If you follow these tips, you can be sure that you are buying quality products on the internet.
BUT don't have exaggerated expectations of the diet product. Diet pillsACAI Berry 6400and diet powders can only ever support a diet or a change in diet. If you think you are going to take a miracle diet pill and then lose countless kilos in record time while eating an unhealthy diet and not exercising, you are on the wrong track. If you want to follow a sensible diet plan in future, you can speed up and simplify this change process with the help of diet products, whether diet pills or diet shakes. But without this change, no weight loss pill will help!
6. WHAT TO DO AGAINST THE YO-YO EFFECT?
The so-called yo-yo effect occurs as follows: If you eat less as part of a calorie-reduced diet, you also consume less "fuel for your muscles". If muscles get less "fuel", they regress. The problem with this is that muscles are "fat eaters". This means that the fewer muscles you have, the less body fat they "eat". If you then eat as before after the end of the diet, your body has fewer muscles/fat eaters. You quickly put on weight again as the increased energy intake can no longer be burned by the body as before. A vicious circle that anyone who has ever been on a diet will be familiar with.
But you can do something about the yo-yo effect, namely:
Don't go on a radical diet in which you eat extremely few calories for a long period of time. Because then the muscle mass is attacked. Examples of such "radical" diets are "FDH" or strict fasting for more than 2-3 days."Intermittent fasting" is expressly excluded from this, as this method, if carried out correctly, can help you lose weight permanently!
As part of the diet, make sure you eat plenty of protein. Either in the form of protein-rich foods such as meat, fish, soy products or pulses. Alternatively, you can take a protein shake every day.This gives your muscles the "fuel" they need.
Exercise regularly. Preferably sport that uses many muscles in the body and thus stimulates muscle building, while at the same time stimulating fat burning during and after sport.
But you can do something about the yo-yo effect, namely:
Don't go on a radical diet in which you eat extremely few calories for a long period of time. Because then the muscle mass is attacked. Examples of such "radical" diets are "FDH" or strict fasting for more than 2-3 days."Intermittent fasting" is expressly excluded from this, as this method, if carried out correctly, can help you lose weight permanently!
As part of the diet, make sure you eat plenty of protein. Either in the form of protein-rich foods such as meat, fish, soy products or pulses. Alternatively, you can take a protein shake every day.This gives your muscles the "fuel" they need.
Exercise regularly. Preferably sport that uses many muscles in the body and thus stimulates muscle building, while at the same time stimulating fat burning during and after sport.
7. LOSING WEIGHT WITH SPORT? WHICH FORM OF EXERCISE IS PARTICULARLY SUITABLE?
This question has been highly controversial for years. Current studies show: The most important thing is not which type of sport you do, but that you exercise regularly at all, at least 3 times a week. It is of little use if you lift weights in the gym for a few weeks, but you don't enjoy it and then stop after a short time. Instead, find a sport that you really enjoy and that you do every week. If this sport builds both endurance and strength, all the better. The main thing is that you stay on the ball in the long term. Make sport part of your life.
Schedule sports sessions into your weekly calendar and if you have to skip a session, make it up in the same week. Sports that are practiced in a group are particularly beneficial for those who don't like to exercise, as they have a positive social effect in addition to the health benefits. And such a group always exerts a certain positive "pressure" to go to every training session.Sensible sports nutrition rounds off the whole thing.
For the sake of completeness, here are the sports that are best suited to losing weight according to current scientific findings: Inline skating, jogging, fitness training in the gym, martial arts of all kinds, swimming, Crossfit, road cycling, mountain biking, spinning, cross-country skiing, basketball, Zumba, soccer, rowing, tennis, badminton, dancing, volleyball.
Schedule sports sessions into your weekly calendar and if you have to skip a session, make it up in the same week. Sports that are practiced in a group are particularly beneficial for those who don't like to exercise, as they have a positive social effect in addition to the health benefits. And such a group always exerts a certain positive "pressure" to go to every training session.Sensible sports nutrition rounds off the whole thing.
For the sake of completeness, here are the sports that are best suited to losing weight according to current scientific findings: Inline skating, jogging, fitness training in the gym, martial arts of all kinds, swimming, Crossfit, road cycling, mountain biking, spinning, cross-country skiing, basketball, Zumba, soccer, rowing, tennis, badminton, dancing, volleyball.
8. LOSING WEIGHT WITH WEIGHT WATCHERS: DOES IT WORK?
Weight Watchers ("WW") has been a well-known and popular weight loss system for years. Millions of people have lost weight using this system and many have been able to keep it off. But the truth is that the percentage of "drop-outs" with WW is quite high. The weekly weight checks and the intensive personal nutritional advice are certainly positive. In addition, the group pressure when weighing yourself ensures that you have additional motivation to weigh a little less each week. The disadvantage of this diet, however, is that counting points is exhausting, complicated and time-consuming in the long run. The peer pressure can also be counterproductive over time. If you don't reach your weekly target, you may simply not go to the weekly meeting and then stop after a short time. However, the aim is that the system will help you change your diet permanently and at some point you will no longer have to count points. However, it often takes months before this happens and the longer such a phase lasts, the higher the risk of dropping out of the program and falling back into old eating habits.
In addition, participation in the WW system is not cheap. This is certainly a reason for some people to avoid this type of diet. But it is definitely worth a try, especially if you need external pressure and good nutritional advice.
In addition, participation in the WW system is not cheap. This is certainly a reason for some people to avoid this type of diet. But it is definitely worth a try, especially if you need external pressure and good nutritional advice.
9. VEGETARIAN DIET: DOES NOT EATING MEAT MAKE YOU SLIM?
The answer is quite clear: it depends. A vegetarian or even vegan diet makes sense in many respects. Especially when you consider how heavily meat can be contaminated with undesirable substances such as antibiotics and how animals suffer under modern factory farming. In addition, meat production has a very, very high impact on the environment. All very good reasons to avoid meat! But that doesn't automatically mean that vegetarians eat healthier and are more figure-conscious.
To put it bluntly: if you replace your turkey steak with chips, you have done something for the environment and animal welfare, but you are definitely eating more unhealthily and run the risk of putting on weight. However, if you replace meat with nuts, vegetables, fruit, pulses, salad and tofu, you are doing something for your conscience, the environment, animal welfare and can lose weight at the same time! Incidentally, many vegans opt for soy protein, for example SOY EGG WHITE plus.
To put it bluntly: if you replace your turkey steak with chips, you have done something for the environment and animal welfare, but you are definitely eating more unhealthily and run the risk of putting on weight. However, if you replace meat with nuts, vegetables, fruit, pulses, salad and tofu, you are doing something for your conscience, the environment, animal welfare and can lose weight at the same time! Incidentally, many vegans opt for soy protein, for example SOY EGG WHITE plus.
10. GET SLIM AND STAY SLIM? DIETS ON THE TEST BENCH.
You can discuss the right and healthy diet with 10 nutrition experts and you are sure to get 12 opinions. But there is one truth that no diet and no form of nutrition can ignore, and that is pure physics: if you permanently burn more energy (kcal, calories) than you consume, you lose weight! If the reverse is true, you gain weight; if the calorie balance is even, you maintain your weight. It's as simple as that!
This rule applies to absolutely every diet! Therefore, no matter which form of weight loss you choose, whether you want to lose weight with the help of diet pills, diet powders, weight watchers, intermittent fasting, low-carb diets, etc., in the end it always counts how much energy you consume and how much you burn.Everything else is a matter of opinion and experience, because everyone who has found their personal diet and is happy with it will favor it, and that's a good thing.
A good diet includes varied, low-fat, low-carb, low-calorie, fresh foods. There are countless recipes, e.g. on the Internet, that contain exactly these foods. Whether for breakfast, lunch, dinner or a tasty snack between meals. Of course, this requires a certain amount of time for searching, shopping and preparing the food.In the end, however, you will be rewarded with better health and fewer kilos on your hips - without having to go without or starve yourself.
Sources:
This rule applies to absolutely every diet! Therefore, no matter which form of weight loss you choose, whether you want to lose weight with the help of diet pills, diet powders, weight watchers, intermittent fasting, low-carb diets, etc., in the end it always counts how much energy you consume and how much you burn.Everything else is a matter of opinion and experience, because everyone who has found their personal diet and is happy with it will favor it, and that's a good thing.
A good diet includes varied, low-fat, low-carb, low-calorie, fresh foods. There are countless recipes, e.g. on the Internet, that contain exactly these foods. Whether for breakfast, lunch, dinner or a tasty snack between meals. Of course, this requires a certain amount of time for searching, shopping and preparing the food.In the end, however, you will be rewarded with better health and fewer kilos on your hips - without having to go without or starve yourself.
Sources:
1Larsen, T.M. et al. (January 2010): The Diet, Obesity and Genes (Diogenes) Dietary Study in eight European countries - a comprehensive design for long-termin intervention, Link:https://pubmed.ncbi.nlm.nih.gov/19470086/(retrieved 3.12.2020)
2Lopez, Hector L et al (April 2013): Eight weeks of supplementation with a multi-ingredient weight loss product enhances body composition, reduces hip and waist girth, and increases energy levels in overweight men and women. Link:https://pubmed.ncbi.nlm.nih.gov/23601452/(retrieved 3.12.2020)
2Lopez, Hector L et al (April 2013): Eight weeks of supplementation with a multi-ingredient weight loss product enhances body composition, reduces hip and waist girth, and increases energy levels in overweight men and women. Link:https://pubmed.ncbi.nlm.nih.gov/23601452/(retrieved 3.12.2020)