Ketodiaet is well researched

What diets are there?

What is a diet?

The word diet originally comes from the Greek: "diaita" means "way of life". Today the term diet is used in this country for certain forms of nutrition that pursue a very specific goal.

Diets for weight loss

Today, the term diet is mostly equated with the reduction diet - a special diet which, by reducing the daily calories, causes its users to lose weight and maintain it in the long term. The aim is to reduce body fat and maintain muscle mass. There is now a large variety of reduction diets or reduction diets, which can differ considerably.

Examples of known weight reduction diets:

Intermittent fasting is also often practiced to lose weight.

Reduction diets: not suitable in the long term

All reduction diets pursue a common goal: weight loss. According to the recommendation of the German Nutrition Society, reduction diets should only take place for a limited period of time, extreme forms, with a particularly low calorie intake or a very limited selection of foods, even only under medical supervision.

Change of diet for long-term success

Weight loss diets are usually short-term and aim for rapid weight loss. In order to maintain the weight in the long term, however, a permanent change in diet is necessary. This means that the diet and eating behavior are changed in such a way that it is possible to maintain the new weight and be completely satisfied with the food choices.

Lose weight with zanadio

In contrast to diets, zanadio focuses on long-term behavior change - not on short-term renunciation. With our digital weight loss program, we accompany you every day in all important areas: nutrition, exercise and behavior. You will receive an individual program that is precisely tailored to your lifestyle and digital tools to document your progress.

Diets for diseases

Diets, that is, special forms of nutrition, are also used for other purposes. They can significantly improve the health of certain diseases, intolerances and allergies and can even be vital. In the case of allergies, for example, contact with allergens such as nuts can lead to life-threatening anaphylactic shock. In this case it is essential to adhere to a nut-free diet.

This is where special diets help:

  • Intolerances such as fructose, lactose, histamine, sorbitol
  • Celiac disease (autoimmune disease characterized by gluten intolerance)
  • Allergies
  • Type 2 diabetes
  • Inflammatory diseases such as arthritis, rheumatism, Crohn's disease

Which diets help you lose weight?

Very few diets have been so well researched scientifically that reliable statements can be made about their effectiveness. Above all, it is crucial for the success of a diet that it suits the person who wants to lose weight and is designed in such a way that it leads to long-term changes in diet.

Overview of the most successful weight loss diets:

Name of the dietDietDurationEffectsWell suited for
Low carbModerate carbohydrate intake, lots of vegetables and sufficient to increased protein intake, rich in vegetablesPermanently suitableBody fat is reduced, muscle mass is preservedMost adults - applicable for long periods of time
Flexi-CarbModerate carbohydrate intake (adapted to exercise), lots of vegetables and sufficient to increased protein intake, rich in vegetablesPermanently suitableBody fat is reduced, muscle mass is preservedMost adults - applicable for long periods of time
Mediterranean dietModerate carbohydrate intake, lots of vegetables and sufficient to increased protein intake, rich in vegetables, olive oil and fishPermanently suitableBody fat is reduced, muscle mass is preservedMost adults - applicable for long periods of time
Ketogenic diet or keto dietLots of fat, few carbohydrates (max. 20 g per day), adequate protein intakeNo clear recommendation, DGE warns of nutrient deficiencies with long-term use.Body fat is reduced, muscle mass is preservedPeople who like to eat high in fat and who want to deal a lot with this demanding diet
Intermittent fastingFor example, the 16: 8 method: fast for 16 hours overnight and eat within an 8-hour time window
For women: 12:12 to 14:10 hours are sufficient
Permanently applicableBody fat is broken down through prolonged fastingFor most adults, eating disorders (like other diets) can be a trigger.

Important: The effects mentioned can only occur if there is an energy deficit. That is, if you consume less energy or calories than your body consumes every day. It is of course important that the body gets all the nutrients it needs despite the calorie deficit. Mono diets, such as the pineapple or cabbage soup diet, can lead to weight loss, but the body loses muscle mass due to the lack of protein and micronutrient deficiencies can occur in the long term.

Which diet suits me?

You can find out which diet is right for you by analyzing your eating habits and needs. If you don't mind eating late for breakfast, intermittent fasting might work. If you enjoy eating high-fat foods like butter, avocado, meat, and sausages, the ketogenic diet might be right for you.

Low-carb and Mediterranean diets are particularly suitable for everyday use

For most people, the low-carb diet or the Mediterranean diet is suitable in the long term. You don't have to do without anything completely, rely on a lot of vegetables and a moderate amount of carbohydrates, for example from potatoes, pasta and bread. The high-quality protein sources that are found in every meal, such as quark, yogurt, meat, fish, nuts and legumes, ensure a good satiety.

Studies: Low-carb prevents diabetes and cardiovascular diseases

Most of the trend diets have not been scientifically investigated and their effectiveness is therefore questionable - unlike with low-carb and the Mediterranean diet. By the way, these diets are very similar. With the latter, special attention is paid to regularly including olive oil and fish, which contain healthy fats, in the menu. Studies show that both diets not only help you lose weight, but also have a positive effect on the risk of cardiovascular disease and type 2 diabetes. This makes them particularly suitable for people with obesity from a BMI of 30, who are at risk here. Depending on the degree of obesity, the risk of secondary diseases increases.

Are there diets without the yo-yo effect?

The yo-yo effect is the dreaded result of dieting. It describes a weight gain after stopping the diet, which often exceeds the original weight. In principle, the following applies here: If you eat the same way as before after the diet, you will usually gain weight again. Even if the calorie intake was particularly low during the diet, the weight will increase again if more calories are again taken in through the food.

Can anyone go on a diet?

Not every diet is suitable for everyone. Some people shouldn't diet at all: people with eating disorders, for example. Diets are a big trigger here and are often one of the pioneers in slipping into an eating disorder. Diets are also not suitable for children, unless they are supervised by doctors or nutrition therapists. The same goes for people with illnesses. Here you can find out about suitable nutritional therapy to support you.

 

Swell:

[1] https://pubmed.ncbi.nlm.nih.gov/20151996/