Diet

diet

You will find further information on the following diets

definition

With the word diet usually the reduction diet is meant, in the general sense diet means something like "Way of life“And can therefore be included in the reduction diet and in the recommended one Diet at Diseases to be grouped.

The diets business has become a very large market, ranging from pure Carbohydrate diet up to the pure protein-Diet. Many of these diets are classified by doctors as unhealthy and sometimes even harmful to health.

In the following article, the most popular diets and their advantages and disadvantages are highlighted.

Initiation diet

As complex and individual as the creation of Obesity are also diets offered to eliminate it.
There are forms of nutrition of various compositions. The range goes from Fasts and Formula diets over short term Crash diets up to everyday, nutrient-adapted diet that rely on long-term effects.

To make this real jungle more transparent, the principles of the most popular diets are described below.

Diet plan

With the multitude of diets and nutritional concepts circulating in guides and on the Internet, it is difficult to make binding statements about creating a diet plan that meets all the requirements of the user. The specialty of dietetics deals with various types of nutrition, most of which are beneficial for weight loss or the treatment of certain diseases.

The choice of diet plans is just as varied as the areas in which a diet is used. These are prescribed, for example, as part of the treatment of various metabolic diseases or as a complementary therapy for surgical interventions. In German usage, diet is mostly understood to mean the creation of a diet plan for weight reduction.

Pre-determined plans can help to implement a nutritional concept, even in the usually stressful everyday life. In this section, the so-called weight reduction diet, which is used to reduce body weight, is discussed in more detail.

Before creating a diet plan, it should be noted that the consensus of the German Society for Nutritional Medicine and the German Society for Nutrition is that reduction diets should only take place over a short period of time. Furthermore, a reduction diet only makes sense if there is a permanent change in diet and lifestyle. Otherwise the well-known threatens Jojo effect, according to which, after weight loss on a diet, when the old eating habits are resumed, weight gain occurs again.

The following section is intended to provide assistance in creating a diet plan for a week as part of a Reduction diet give. In the case of a reduction diet, the amount of energy consumed should correspond to the actual daily requirement 500-800kcal fall below. Roughly calculated, this results in 1500 kcal / day for women and 1700 kcal / day for men.

There are many programs on the Internet with which the calorie requirement can be calculated depending on body weight, height and daily activity. You can usually find the energy content of the food in the information on the packaging. Eat three meals a day (breakfast, lunch and dinner) and do without frequent snacks between meals.

The breakfast in the reduction diet

DietBreakfast should 450 kcal do not exceed. Take, for example, a slice of pumpernickel or, alternatively, a wholemeal bread roll with a tablespoon of cheese spread and a tomato or cucumber. A slice of cooked ham or cheese is also suitable as a topping on bread. The fruity version of a reduced-calorie breakfast consists of 125 mg of reduced-fat yogurt, a handful of unsweetened muesli with and a banana or an apple.

Lunch in the reduction diet

Daily lunch should be around 500 kcal include. Eat salad and raw vegetables to your liking. For the side meat, steamed, low-fat meat such as turkey or fish should be used. If possible, eat only one meat dish per week. Cut down on carbohydrates like potatoes, pasta or white bread, or replace them with alternatives like sweet potatoes or whole wheat pasta. Rice can also be used as a suitable side dish. Skimmed quark can be eaten seasoned as a dip with raw vegetables.

The dinner in the reduction diet

Even the dinner should only be approx. 500 kcal included. Especially in the evening, reduce the amount of calories and carbohydrates consumed. Prepare salads from raw vegetables and supplement them with lean turkey or beef or a boiled egg if necessary. A vegetable pan with rice is a good meat-free alternative. In order to make the weekly diet plan as varied as possible, there are countless suitable recipes on the Internet and in the relevant literature, most of which even include calorie and nutrient information.

How can you stimulate the metabolism?

When one speaks of metabolism in connection with diets, it is usually that Energy expenditure of the body meant. Many motivated people who want to lose weight notice a stagnation of weight after a successful weight loss, and no more weight is lost even by continuing a low-calorie diet. Often people speak of a "fallen asleep metabolism" and the desire to increase energy expenditure arises. There are many reasons for the plateau phase: Women in particular are prone to hormonal fluctuations, which can cause slight fluctuations in weight. In addition, many people are not aware that their body generally uses less energy after losing fat because less mass has to be heated.

Due to reduced performance in a low calorie diet Many people who want to lose weight also unconsciously exercise less in everyday life or are even too weak to exercise. In addition, serious deficiency symptoms can also occur due to a one-sided diet. Unfortunately, there are no magic bullets that induce the body to use more energy. The only adjustment screw for this is movement, which includes both Movement in everyday life as well as exercise. Endurance training burns more calories per exercise, but strength training has the advantage that it builds energy-burning muscle mass even when you are resting.

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Lose weight on the stomach

Many people have problem areas, places where they lose weight less quickly. These are then specifically trained more. Unfortunately there is no way to force the body to attack certain fat reserves. Where to lose weight first is to a large extent genetically determined. If you want to lose weight on your stomach, you have to lower the general body fat percentage. This is done through a Energy deficit achieved, i.e. lower calorie intake through food than the body consumes during the day. This is the only way to reduce fat reserves.

Care should be taken to supply the body with all essential nutritional components. Care must be taken to ensure that there is a sufficient supply of proteins through food so that the body draws energy from the fat reserves and not from the valuable muscle mass. Anyone who has a balanced, reduced-calorie diet with increased exercise or exercise achieved, achieves even faster results. Attention should be paid to endurance training, as it burns a lot of energy in a short time. Strength training strengthens the muscles, which use up a lot of energy even when you are resting. Targeted abdominal muscle training cannot accelerate the weight loss process on the stomach, but it strengthens the core and when the percentage of body fat is reduced, a lean core appears.

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Lose weight on the thighs

As already mentioned above, it is not possible to target certain fat reserves. The prerequisite for losing weight is an energy deficit that can be achieved through diet and increased with exercise. When eating, you should pay attention to a balanced lifestyle, which mainly includes proteins, healthy fats, fiber, vitamins and trace elements. Carbohydrates provide quick energy, but should be reduced in favor of the other macronutrients.

When training you should pay attention to endurance training, which particularly strengthens the health of the cardiovascular system, and special attention to strength training. Women also benefit from training with weights or exercise equipment: It prevents the breakdown of muscle mass in the diet phase, which burns a considerable amount of energy even when resting. In particular, training large muscle groups such as the leg muscles, gluteal muscles and the back can support a change in diet. Leg training with reduced calorie intake breaks down fat reserves, it also forms strong, lean muscles. Losing weight specifically on the thighs is not possible, this can only be done by changing your lifestyle.

You can find more information on the subject here: Losing weight on the thigh - How fast does it really work ?, Successful weight loss through strength training

A bikini figure diet

Many people dream of presenting a beautiful, slim body in summer and feeling comfortable in tight swimwear. In today's society, an ideal of beauty has prevailed that differs greatly from the reality and the average of German women. Obesity is therefore not only a health problem, but is often stigmatized in society. Women in particular make many unsuccessful attempts to lower their body weight in order to achieve the ideal level. Crash diets are not only very extreme and rarely result in permanent weight loss, they can even be dangerous to health. If you want to shape a healthy, efficient and normal-weight body, you should focus on a balanced diet in combination with sufficient exercise in everyday life and physical activity.

Read more on the topic: Bikini figure, acid-base diet

Different types of diet

Diet powder

The so-called formula diet, in which the daily meals are mixed with water in powder form and taken as shakes, soups or drinks, is very popular due to its ease of use. The products that are taken as part of a formula or powder diet are subject to their composition according to Section 14 of the German Diet Ordinance and may contain a maximum calorie content of 400 kcal / meal. In addition, protein, fat and carbohydrate content are regulated.

The products must also contain vitamins, calcium and iron. The composition of the diet powder is based on standards set by the German Nutrition Society. The daily energy content of meals consumed in most diets is around 1200 kcal / day. Many manufacturers promise rapid weight loss with their concepts. A major point of criticism, however, is that the meals are mostly in liquid form or porridge.

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Diet pills

The weight loss market is full of promising products designed to support and help with weight loss. These range from simple vitamin preparations to "superfoods" to pharmacologically active drugs that are dangerously misused to lose weight. Desperate overweight people resort to highly potent drugs such as laxative or Diuretics to reduce their weight. However, these substances not only fail to work; but can even be life-threatening if used improperly. You should therefore especially avoid prescription drugs.

Also the Diet pillsthat are sold in drugstores could not convince in any scientific study. With a balanced, healthy diet there is also no need to take nutritional supplements if you ensure that you get all the essential nutrients. These include proteins, healthy fat, whole carbohydrates, fiber, vitamins and trace elements. Those who want to lose weight healthily can do so through healthy ones Diet and exercise and does not have to spend money on diet pills and other "wonder drugs".

After prolonged consumption, users no longer feel this saturationthat they would have felt while chewing solid foods. In addition, following a powder diet is not always associated with a permanent change in diet, so that after stopping the diet, weight gain again and thus the familiar Jojo effect can come. Products that are in powder form usually contain no or only a very small amount of dietary fiber. Long-term use can lead to digestive problems and even persistent constipation.

Most of the diet powders, as well as the powders that are used as part of the yokebe diet, are now also available in lactose-free variants that can also be used for Lactose intolerance enable.

Yokebe Diet

The Yokebe diet is also based on taking shakes made from a diet powder. It will be a first four phase diet plan created over ten weeks. This consists of a concentration phase, a learning phase, a deepening phase and a continuity phase. During this phase, the proportion of drinks in the daily menu is gradually reduced, while in return the preparation of healthy meals and nutritional concepts is learned.

While in the concentration phase all meals are replaced by the yokebe diet shakes with a calorie content of 300 kcal / meal, these are only used in the continuity phase when needed. The proportion of healthy, self-prepared meals and the adoption of healthy behaviors such as regular sporting activity increasingly come to the fore in the individual phases.

The advantage of the Yokebe diet is that, as with all formula diets, there is rapid weight loss. This can be done with learning healthy behaviors can be well maintained even after the powders have settled. However, they prove to be disadvantageous high costs for the powders, which make the overall concept quite expensive.

Almased ©

Almased © is one Diet drink. The powder is over 50% protein and is taken on a schedule to help people lose weight. It is available in pharmacies and drug stores, there are also numerous alternatives from other manufacturers. In the diet plan, Almased © is mixed with water or milk and vegetable oil is added to cover the requirement for essential fatty acids. Almased © is used in the Markert diet.

Be at the beginning of the diet all three main meals replaced by the diet drink, vegetable broth is also provided. In the further course, only individual meals are replaced by Almased ©, in addition, balanced, healthy meals are allowed.The diet drink has between 200 to 400 calories, which significantly reduces the calorie intake of those willing to lose weight and leads to weight loss.

Fat burner diet

In addition to a high-fiber, low-fat diet, the Fat burner diet put on the intake of certain foods or preparations whose so-called "slimming enzymes" are supposed to help you lose weight. The supposedly effective fat burners include exotic fruits, algae or Vital substances in the form of tablets, drops or globules. The decisive success of the diet can be attributed to the reduced-calorie diet, which is very balanced.

Allowed foods include Whole grains, vegetables, fruits, legumes and potatoes, besides a few Servings of eggs, meat, fish and cheese. Foods with a low glycemic index such as white flour products, sweets, and alcohol should be avoided. If the person who wants to lose weight eats these foods with a calorie deficit, success will be achieved on the scales. Since it is a balanced diet, it can also be adhered to over a longer period of time. It has not yet been scientifically possible to find out scientifically whether and to what extent the fat burner preparations, some of which are sold at high prices, support the loss in a meaningful way.

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Ketogenic Diet

The ketogenic diet relies on an increased intake of fats and proteins, carbohydrates are eliminated. The aim is to put the body in a state of ketosis: In doing so, it does not draw its energy from the carbohydrates and sugars ingested through food, but from the fats that are converted into ketone bodies by the body. The proportion of fats in the diet should be over 60% and the protein intake around 35%, so the diet consists of meat, oily fish, dairy products, eggs, oils and nuts.

Anyone who is in a calorie deficit due to diet forces the body to break down fat reserves. The ketogenic diet also starts with a significant weight loss through the loss of water. The success in the further course depends on the calorie deficit achieved. The reduction of muscle mass should be slowed down by the supply of proteins, it is even better to counteract this with strength training. The ketogenic diet is a one-sided diet that may not cover all of the vital nutrients. Therefore, the implementation of the diet should be clarified beforehand with the family doctor, who should also explain the health risks.

Read more about this: Ketogenic Diet

Atkins Diet

The Robert Atkin diet is a classic variant of the low-carb diet, which is supposed to lead to weight loss in the user through a high protein and fat intake, but minimal to no carbohydrates. The diet consists mainly of meat, fish, cheese and eggs. Bread, rice or pasta, sweets, alcohol, fruit and vegetables rich in carbohydrates, however, are not provided. The aim of the diet is to achieve a calorie deficit and thus force the body to go to fat reserves and use them up.

Read more on the subject at: Diet without carbohydrates

The high intake of proteins is said to be one Prevent muscle breakdown. The users will see a significant weight loss on the scales in the first week, this is water, which the body with the loss of Glycogen stores is withdrawn from the liver and muscles. Since proteins and fats are generally very filling, an appropriate diet can also show weight loss in the further course, provided you eat with a calorie deficit. The diet is very monotonous and rigid, which can lead to cravings in some participants. In addition, a supply of all essential nutrients such as vitamins, fiber and trace elements can hardly be guaranteed in a one-sided diet. So the Atkins Diet can over a shorter period of time It is very successful in healthy individuals, but is suitable without strict monitoring of nutrients hardly as a permanent diet.

More information can be found here: Low carb diet

Potato and Egg Diet

The potato and egg diet is mainly used for that Reduction of the protein component in food and is used in the treatment of liver and kidney failure. The reduced protein intake helps to keep side effects of these diseases as low as possible or to prevent their progression. Since the potato and egg diet has been observed to lose weight as well, it will occasionally also followed by users who want to lose weight.

The daily menu includes jacket potatoes, boiled eggs and steamed vegetables or fruit. The duration of the diet is approx. seven days. However, if food intake is restricted to potatoes, eggs and vegetables for a longer period of time, an adequate supply of calcium, iron and unsaturated fatty acids is not guaranteed. In addition, after changing your diet, you gain weight again. The potato and egg diet is therefore more likely to reduce body weight low status.

Read more about this topic at: Potato and Egg Diet and Kidney Disease Diet

BCM / Formula Diet

This form of diet is only recommended for people with a BMI over 30. With these formula diets, only shakes that have a legal composition are drunk under the observation of advice centers. So you don't have to worry about malnutrition. The advantage of this diet is that, unlike other protein diets, it does not lead to unhealthy and malnutrition and that the weight loss is quick and thus increases motivation. After this program, however, you have to switch to a very healthy diet so that the yo-yo effect does not strike. The program is also very expensive at over 100 euros a month. More about the formula diet

Read more on the topic: BCM diet

Weight Watchers

The program was created in America in 1960 and consists of the principle of being able to eat anything. Only in moderation, there are points for every meal that you can put together yourself. The advantage of this diet is that the feeling of renunciation remains relatively low and that no major changes are required. If the program participant adheres to the rules and eats balanced and stays within the selected meal score, permanent success can result. The disadvantage is that not all program participants choose their food intake wisely, which can lead to deficiency symptoms Vitamins and Minerals concerns. The fees for long participation are also quite expensive.

Overall, however, the program is a good way to lose weight over the long term.

Low-fat diets

In the low-fat diets, fatty foods are avoided. The advantage of this diet is the low conversion rate; it only has to be very fatty foods like some Cheeses, Avocados and nuts be waived. There is also hardly any risk of malnutrition here, as all other foods are allowed. The disadvantage of this diet is that it can lead to a deficiency in fat-soluble vitamins (Vitamin E, D, K, A) can come. Also, there is no weight loss if only fatty foods are removed from the menu and replaced with a lot of carbohydrates. more on the subject Low fat diet

HCG diet

It is also called Metabolism cure designated. In the hCG diet it is a radical change in diet, which is supported by numerous products in the form of tablets, globules, drops and other preparations. The diet phase lasts in the metabolic cure 21 daysin which extremely low-calorie meals are eaten. Carbohydrates are almost completely eliminated from the menu. The success of the diet is mainly based on the loss of water and an energy deficit of 1000 or more calories with an energy intake of only 500 to 800 calories a day.

The metabolism cure is one Radical dietwhich carries numerous health risks. The effectiveness of the expensive "vital substances", which are supposed to reduce the side effects and to supply the body with all essential nutrients, could not be sufficiently proven in any scientific study. Nevertheless, the hCG diet is one of the classics among the crash diets and has numerous followers. In the original concept, those willing to lose weight became that Pregnancy hormone hCG injected, which is no longer practiced today.

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Food combining

This diet was invented in the early 20th century and is based on the belief that carbohydrates and fats cannot be digested at the same time and must therefore be eaten separately. However, this theory has long been refuted. The body can digest proteins, carbohydrates and fats at the same time.
The advantage of this diet is that all foods can be eaten and can lead to weight loss if you stick to the rule of eating less fat and exercising more. Disadvantage: Nowadays many foods contain carbohydrates and fats and therefore cannot be separated easily. Also, this diet without exercise is of little use.
More on the subject of food combining diets

Zero diet

In the zero diet, as the name suggests, you don't eat solid foods. The only advantage of this diet is that there is absolutely nothing to prepare and it is free. However, this diet is strictly not recommended. With the zero diet, muscle is broken down before the fat reserves are reached. Deficiencies also threaten, Cardiovascular problems, Poor concentration and the yo-yo effect. This diet is not recommended.

Protein diet

The protein diet is now one of the most popular diets. During this diet are as few as possible carbohydrates consumed. There is a lot on the menu flesh, soy-Products, fish and Protein shakes.

The advantage of this diet is that a result can be seen quite quickly at the beginning, since the number of calories consumed is too low and therefore the body loses weight.

The big and worrying disadvantage is that the high protein intake is the Kidneys can harm and also the lack of potassium can cause problems. By the low vegetables- and Fruit content also threatens Lack of vitamins. Also is that Jojo effect particularly strong here. With this diet, the body is led to believe that it is hungry, so it will gain weight very quickly after the diet. So this diet is not recommended.

No meat

Studies show that vegetarians are usually slimmer than non-vegetarians and that their eating habits also help the environment. However, it is not certain whether the vegetarians' slimness has so much to do with their eating habits. Vegetarians are often more sporty and are generally more conscious of their diet. In most cases, avoiding meat and switching to vegetables and fruit can help you lose weight quickly, but care must also be taken not to replace the meat with chocolate and other sweets, but rather to plan a lot of fresh vegetables and fruit in the menu.

Not a bad diet in itself, but the vitamin B12 level must be taken into account and, if you consume less vegetables, also the iron level.

Read more on the topic: Vegetable Diet

Vegetable soup diet

The best known is probably the Cabbage soup diet. Only cabbage soup is eaten here day in and day out. The clear advantage is that this is a cheap and easy to organize diet.

The disadvantage of cabbage soup is the monotonous diet, which often leads to the abortion of the diet and then also the vitamin- and Mineral deficiency which can set in the long run. Also, the high consumption of cabbage can become uncomfortable and painful Flatulence to lead. This diet is only recommended for short-term use, but not for long-term nutrition.

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Lose weight under medical supervision:

Some clinics in Germany offer people who want to lose weight with a very high rate BMI a Diet under medical supervision on.

They are partially covered by the health insurances and have the long-term goal of permanently changing the diet and thus reducing the yo-yo effect.

The weight loss program differs depending on the clinic. Usually not only the eating behavior is examined and changed, but also the leisure time behavior. The stay also includes psychological support. These hospital stays can bring a lot, but the program must be continued after the stay. Also, not everyone can afford such a stay, or such a stay is usually not necessary, as these weight-loss programs are usually extreme Overweight peeled off.

Low-energy mixed diet

Moderately energy-reduced mixing costs are most recommendable because they are the safest and most successful in the long term.

The daily calorie intake is between, depending on age, size, starting weight and gender 1000 and 2400 kcal (Women 1000 to 2000 kcal, men 1000 to 2400 kcal).
In order to achieve long-term weight loss (diet), the daily calorie intake must undercut the energy consumption by at least 500 to 600 kcal. This creates a so-called negative energy balance.

This results in an average weight loss of 0.5 to 1 kg per week. That is a realistic and healthy approach.

Forms of nutrition (diet) of this type usually ensure an adequate supply of nutrients. There is enough space for variations and variety in the Menu design. There are no banned foods, only specific quantity restrictions (for example for sweets).

From the points mentioned, it follows that this Mixed costs are sustainable in the long term and can lead to a real change in diet in the long term without impairing the quality of life of those who want to lose weight too much.

As a basis for all moderate, energy-reduced Mixed costs the food pyramid serves as the basis. It shows which foods are plentiful, moderate and which should be included sparingly in the daily menu.

This is found on many foods, such as cereal packs Food pyramid illustrated and therefore accessible to everyone.

Vegetarian diet guidance

Anyone who wants to do without meat completely can now find products in every well-stocked supermarket that help to replace the meat side dish. With a vegetarian diet, care should be taken to adequately cover the daily requirement for proteins, vitamins and trace elements. The diet plan should be supplemented with soy products or legumes, as well as sufficient dairy products and eggs.

Read more about the topic here: vegetarian diet.

Diet management as a diabetic

In diabetes mellitus, reducing body weight can help to positively influence the course of the disease and reduce the amount of medication taken. A reduction diet should not be carried out in diabetics without medical supervision. With insulin-dependent diabetics in particular, there is a risk of reducing the amount of carbohydrates after regular insulin administration life-threatening drop in blood sugar to suffer.

Some medications for diabetics that are taken in pill form can also cause such blood sugar drops. A diet plan for diabetics should therefore only be drawn up in close cooperation with the treating doctor or with nutritionists.

Conclusion

The best diet is the one that is not on the fast Lose weight aims, but permanently changes the diet. A balanced diet with healthy carbohydrates should be observed, such as potatoes instead of pasta, brown rice instead of white, lots of fruit, vegetables and few sweets. Also Sports plays an important role in losing weight and staying healthy.
It is also important to avoid heavy meals in the evening and instead switch to salads and whole grain products. Weight can only be changed and maintained permanently through a balanced diet and exercise.