The temperatures are slowly but surely climbing. The rays of the sun get warmer and clothing is sparse. When summer is just around the corner, many people ask themselves what should be done to look good in a bikini again as quickly as possible? For most of them, the answer is: lose weight.
There is clearly no shortage of diet offers! However, the selection is so large that you often give up in frustration before you even start. Often the decision parameters are missing, which is the best, healthiest, and most effective method for the individual needs. We have therefore taken a closer look at the five most popular diets.
Overview of The five most popular diet- article overview:
Low-carb: Atkins & Co.
Low-Fat: Low Fat 30
Diets with reduced energy intake
Diet change: Glyx Diet, Metabolic Balance
The range of diet concepts on offer is so extensive that it is hardly possible for a layperson to make a choice without professional help, and new diets are added as before. But what is it about the diet trends and what really helps?
We’ve checked out 5 of the most prominent and popular diets here to show you what the pros and cons of these diets are. In the end, everyone has to decide for themselves what is best for him or her. But we try to help with the decision-making process with a little bit of detailed information.
The low carb concept has been around for a long time. They come in a wide variety of forms and their followers swear by the effect. It is by far one of the most popular diets, but opinions are divided. “Low Carb” describes various forms of nutrition or diets in which the proportion of carbohydrates in the daily diet is reduced.
So the concept behind it is very simple, it is a diet with little or no carbohydrates. The idea behind it: if the body takes in only a few carbohydrates, the metabolism changes over time and the energy is no longer obtained from carbohydrates, but from fat reserves.
The principle behind this is that the body falls into the form of ketosis (it thinks it is starving) and burns fat instead of carbohydrates for the body’s energy supply, thereby reducing body fat.
One advantage of the low carb diet is that you rarely feel hungry, as fats and proteins make you very full. Disadvantage: our brain, which consumes 20 percent of the body’s total energy per day, can only work with the help of carbohydrates. It can neither utilize fats nor proteins. Carbohydrates are also nutrients for muscles, so reducing carbohydrates too much is not only not advisable but also dangerous.
Our tip for beginners: replace only one meal per day with low-carb and choose dinner instead. At breakfast and lunch, they give their muscles carbohydrates as fuel.
The Atkins diet is probably the best-known form of low carb. At the beginning, almost no carbohydrates are allowed and after the first 2 weeks, you can slowly introduce a few fruits and vegetables again. Even then, you can still only consume a few carbohydrates. But you can eat as much protein and carbohydrates as you want.
- As much protein and carbohydrates as you want
- Fast weight loss
- No counting calories
- No hunger
- Possible vitamin deficiency (too few fruits and vegetables)
- Too many saturated fatty acids (allows cream, butter and other saturated fatty acids)
- Cholesterol level rises
- Yo-yo effect – if not observed
- Bad breath (ketones)
The low-fat diet is probably known to most. Many everyday foods are already available in the low-fat form (yogurt, cheese, french fries, etc.).
Fat is the macronutrient with the highest energy density. So if you reduce fat, you also reduce calorie intake. Often, however, low-fat products have more carbohydrates and so it balances out again. If you want the diet to work, you should simply stay away from high-fat foods and not just choose the low-fat variant.
Low Fat 30
With this form of the low-fat diet, you should only consume 30% of the energy supplied by fat during the day, and at the same time do 30 minutes of sport. The fat you eat should be vegetable and processed as little as possible. In general, you shouldn’t consume more than 60g of fat per day. (30 minutes of exercise per day would probably help you lose weight even without a diet)
- Good against too high cholesterol
- No to little saturated fatty acids
- No calorie counting
- Very effective
- Corresponds to the recommendations of the German Society for Nutrition
- Possible deficiency symptoms (essential fat cells)
- Propagation of certain diet products
- No or little recommendation for sports (only general recommendation to do sports)
- Often difficulties in cooking (restrictive with fat)
Diets with reduced energy intake
These types of diets are just plain old calorie counting. In the case of the aforementioned diets, this task is omitted as a deficit is automatically reached. When counting calories, you don’t have to forego any food or restrict a certain macronutrient but can eat whatever you want as long as you stay within the allowed calories.
Brigitte Diet Pros and Cons
The Brigitte Diet has been around for a long time and is regularly revised to always be up to date with the latest research.
The diet suggests that women consume between 1200 and 1400 (when exercising) calories per day and men about 300 calories more.
It is also important to plan carefully calculated breaks between meals. The breaks should be at least 4 hours (4-4-10). There is also the ‘Fatburn Kick’, which is a protein-rich meal in the evening.
There is also the calorie brake, which is supposed to keep you full for a long time (complex carbohydrates). As I said, you can eat whatever you like as long as it stays within the range of the suggested calories. You should also not exceed 40g fat per day. Also, you should not include snacks and limit yourself to 3 meals a day.
- Eat “what you want”
- Balanced diet
- Weight loss
- Feeling of hunger
- yo-yo effect (because the body gets used to the lack of energy)
- counting calories
Combining food is a nutritional concept that should also help with digestive problems. It is argued that different micronutrients are digested at different rates and require different digestive enzymes. This means that if you eat these together, you form opposing enzymes that balance each other and can lead to flatulence and slow digestion.
The body can also become confused and use a lot of energy to make digestive enzymes, which in turn can lead to fatigue. So the topmost principle is not to combine carbohydrates and protein. The exception is carbohydrates like green vegetables.
The rule refers to the fact that the acid/base balance in the body must be kept in balance. It is recommended that one should consume about 80 percent of the diet from alkaline products.
Food is divided into groups: Carbohydrate, protein, and neutral. Carbohydrates and protein are separated and can be combined with neutral foods. Even if a lot sounds plausible, science has meanwhile refuted that the body is acidic with food. So scientifically this is almost impossible.
HAY’SCHE food combining
The Haysche food combining is the basic principle of the food combining, as Dr. Hay developed the diet. This means that the same principles apply that have already been explained above—no combining carbohydrates and protein, mainly basic foods and lots of fluids.
- No calorie counting
- Lots of fruit and vegetables
- Low in fat – Low in saturated fatty acids
Many of the “acid-forming foods” are healthy and not consumed enough.
Over acidification through diet is not possible in healthy people
Slim in sleep diet
This diet focuses on the hormone insulin. 3 meals a day with a break of at least 5 hours in between are recommended. These breaks are designed to allow the pancreas, which produces insulin, to recover and lower the body’s insulin levels again.
As with the other forms of food combining, it is about the combination of macronutrients. You should only consume carbohydrates for breakfast, a mixture of protein and carbohydrates for lunch, and only more protein in the evening. You should also do sports and not eat any snacks.
- No prohibited foods
- Balanced diet – Deficiency symptoms unlikely
- Sport is generally good for health and weight loss
- A lot of discipline
- A lot of planning
- Counting calories – Dividing
foods into groups
- Principle not scientifically proven
A change in diet can take many different forms. This is never a quick diet, but a permanent change in diet. So you don’t go on a diet in this sense, but simply eat differently and healthier and thereby lose weight in the long run. It is usually recommended to remove sugar from the menu. Whenever you change your diet, you should eat a balanced diet, and above all not go hungry! Food cravings are the enemy of any transition.
Glyx Diet Pros and Cons
The principle of the Glyx Diet revolves around carbohydrates and blood sugar levels. The lower the glycemic index, the more suitable the food is. Food with a low index causes blood sugar levels to rise more slowly and keep you full longer.
- No yo-yo effect
- Weight reduction
- Healthy, balanced diet
- No hunger
- Good for health (blood sugar)
- Some foods are forbidden
- Certain calorie
information depending on the diet – Check annoying food
- Fat and protein amount is ignored as long as the carbohydrate information is correct
The Metabolic Balance Diet is said to be based on 20 years of medical research. The diet consists of 4 phases. In the first phase, you follow a detox plan, in the second phase you strictly adhere to the meal plan and in the third phase, a little more is allowed again. In the fourth and final phase, it is only a matter of maintaining the target weight that has been reached.
The aim of this diet is not only to achieve weight loss but also to combat some diseases and hormonal imbalances.
- Weight loss through change is fairly sustainable
- Healthy foods (fruit and vegetables)
- Lots of sport
- Personal care
- Individual nutrition plan
- Strict nutrition plan –
- Difficult to implement in everyday life
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