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Diet tips: How to recognise a good diet

Feelings of frustration with your weight can often increase just before a holiday: Your swimsuit or swimming trunks are tight, a “muffin top” is visible under your blouse or shirt. Now you start to panic: Time for a diet! No problem, because there are plenty of diets to choose from. But which is the right one? We can help with your choice with some dieting tips.

Diet tips: How to recognise a good diet

Keep well away from crash diets

If you want or need to lose weight, a diet can help. However, avoid crash diets. Extreme diets always lead to denial, frustration and stress. With an energy intake under 1,200 to 1,500 kcal a day, you are also destined to binge eventually. Furthermore, the pounds lost during the diet will quickly pile back on afterwards (yo-yo effect), because your metabolism will have been running on the back burner for some time. Out of fear for the next period of hunger, your body will simply store calories. This means that When you start to eat “normally” again, you risk weight gain.

Good and bad diets

South Beach diet – a diet trend from the USA – Atkins diet or Glyx diet: There are only a few diets which fulfil what they promise over the long term. In many diets, the selection of food is extremely limited, so that you will quickly become bored or do not get enough vitamins and minerals.

You should therefore ensure that the diet you choose is balanced and fulfils certain criteria. The following table can help when making your assessment. In cases of doubt, you should discuss the chosen diet with your doctor. You can also take a look at our nutrition coach. This can also help you make choices.

Features of a good diet

Features of a bad diet

Provides variety, makes you feel full and tastes good Is unbalanced and one-sided in the selection of food (less than five different types of food a day)
No banned food Specific types of food are strictly banned
The daily energy consumption target is between 1,200 and 1,600 kcal or energy consumption is reduced by 500 to 1,000 kcal The daily energy consumption is very low (less than 800 kcal)
Your weight falls slowly but surely, step by step over a period of at least three months Promises high weight loss in a short period of time (for example three kilograms in three days)
Takes personal preferences and dislikes into account Is associated with the additional purchase of wonder or slimming substances
Provides a new eating and lifestyle which you will want to maintain in the long term and which includes at least 30 minutes of exercise three to five times a week. Promises weight loss without changing eating habits and provides no recommendations regarding long-term nutrition after the diet

Source: DGE Consultation Standards 2009 and Pudel, Westenhöfer 2007

Changing your eating habits –

Diet tips: How to recognise a good diet
Eating quickly, while doing other things, eating due to stress or boredom – this can make you fat. Our diet tips for new habits:

  • Chew each bite 20 to 30 times.
  • Give yourself at least 15 – 20 minutes to eat.
  • Reduce feelings of stress or boredom, e.g. by doing exercise or listening to music.
  • Replace snack foods with fruit and vegetables.
  • Focus on your food and do not eat while doing other things.

Our tip for success: Change your lifestyle

Diet tips: How to recognise a good diet

Even a good diet should not become a habit In the long term, only a lifestyle change with a new approach to food and plenty of exercise will lead to success. This is how to maintain our weight permanently, even when we are older. The range of food in our diet offers many delicious types of food which we can enjoy guilt-free and without our figure suffering as a result. Fruit, vegetables, potatoes, low-fat meat and poultry, as well as wholemeal foods are low in fat and calories and will make you feel fuller. Our calorie-saving calculator will help you in the selection of further suitable types of food.