Paleo diet or low carb? Or a ketogenic diet? Are you a bit off track on your way to your dream figure? We have listed the 5 most popular diets of the moment for you.
What is a diet?
Losing weight the right way – we all want that! For many people, diet is the universal solution when it comes to losing weight. Usually you follow a certain nutrition plan or you have to adhere to specific nutritional rules. This often includes a high calorie deficit and a ban on specific foods, in most cases limited to a certain time. After that you often eat again in the same way as you were used to before the diet. And then comes the big disappointment: the weight that you have lost will be added just as quickly.
Which diet can you best lose weight with?
Does this mean any diet is doomed to fail? Not quite. Make sure you maintain a moderate calorie deficit of 300 to 500 kcal during your diet. If the calorie deficit is too high, there is a chance that your body will go into a kind of saving mode and your basic metabolism can slow down in the long term. This may be one of the reasons why you will not lose weight despite your calculated calorie deficit.
To maintain your weight after your diet, make sure you regularly adjust your calorie needs and the necessary micro and macronutrients. Use our free calorie calculator to easily calculate your individual calorie requirement.
It doesn’t matter what diet you do. A balanced , high-protein diet with lots of fruit and vegetables is the basis of any diet.
Comparing diets: what are the most popular diets at the moment?
In the so – called low-carb diet you mainly eat low- carbohydrate products. Bread, pasta, potatoes and the like can be skipped from your list. By avoiding carbohydrates, you keep insulin release low and your blood sugar level remains constant. This provides an extra stimulus for fat burning. However, a completely low-carbohydrate diet is very difficult for most people and does not always make sense. A maximum calorie deficit of 500 kcal per day is enough to lose weight. And your body also needs carbohydrates to provide energy, especially for your brain. The Health Council recommends getting 40-70% of your calories from carbohydrates. We therefore recommend that you only reduce the intake of carbohydrates and eat more whole grains , such as our Instant-Oats . Complex carbohydrates from 100% organic oatmeal, without additives.
This diet takes it one step further: in the ketogenic diet, carbohydrates are completely eliminated and replaced by foods rich in fats and proteins . Your body would not get the required energy from carbohydrates, as it is used to, but from fats and thereby burn fat reserves. However, due to the low carbohydrate intake, many types of fruit and vegetables are also lost, because they also contain carbohydrates. And this can lead to a lack of micro nutrients faster than you think .
Therefore always ensure a balanced diet .
A more moderate variety, but the anabolic diet is very similar to the ketogenic diet. In this diet, you eat as little carbohydrates as possible, while at the same time increasing protein intake to protect your muscles. The goal is to get into so-called ketosis . The hormone glucagon that is released during this process produces ketones from fats, which are then used as an energy supplier. In contrast to the ketogenic diet, you allow yourself so-called refeeds here . In these phases of the diet, you replenish the glycogen stores in your muscles through the intake of complex carbohydrates – which provides more strength during training. Because you only get very few carbohydrates in this diet there is a risk of a very one-sided diet . We therefore recommend that you also eat enough fruit and vegetables during this diet .
In a Paleo diet you mainly eat vegetables, fruits, meat, fish, nuts, seeds and eggs . Grains, dairy products, legumes, sugar, highly processed vegetable fats and artificial additives should be completely avoided. The Paleo way of eating is to eat foods that are as unprocessed as possible, as it was in the Paleolithic , the Stone Age . This is why the Paleo Diet is often referred to as the Stone Age Diet. When you’re on the go, it can sometimes be difficult to find something that fits your Paleo diet.
In this diet are on the menu instead of carbohydrates and fats: proteins, proteins, proteins . Foods such as meat, fish and dairy are a favorite here. Proteins have a long-lasting satiating effect. Due to the low-carbohydrate diet, your body will over time fall back on its glycogen and fat reserves and thus ensure that you lose weight. With this diet, too, we recommend not to forget your fruits and vegetables because of all those proteins.
Shake YOUR BOOTY!
Exercise helps to increase your basic metabolism. To get everything firm and in shape, it is advisable to do strength training . It does not matter whether you train at home or in the gym. And besides: Muscles are metabolically active tissue, which means that you immediately burn some extra calories.
- If you diet properly and pay close attention to micro and macronutrient needs, it can help you lose weight. However, to avoid a yo-yo effect, we prefer a balanced and high-protein diet with lots of fruits and vegetables for long-term success.
- Without the correct calorie balance, nothing will happen! That is why it is important to check your calorie requirement beforehand.
- Exercise helps you work on your bikini figure, because you burn extra calories!
Despite your big goals, don’t let that drive you crazy. Small cheat days with tasty snacks are part of every diet. A long-term change in your diet will help you achieve your goal.