Diets - How do I decrease properly?

Overeating and lack of exercise have made overweight a growing problem in our society. But food combining, fat burner, China, blood group, rotation or psycho-diet will not melt the pounds. And despite the pineapple, banana or cabbage diet, after a few weeks, the old weight is reached again.

Low Carb or Low Fat?

FDH - just eat half - is only an apparent way out, because in the long term this can lead to malnutrition and malnutrition. The excessive consumption of reduced-fat and other light products, which are offered in masses today, unfortunately only lessen the wallet, since the allowed is consumed only the more abundant.

Which diet actually keeps what it promises? Diets work - as simple as it sounds - by reducing calorie intake. For the more scientifically based diets, it is recommended to consume one or two of the nutrients that contribute to our energy supply (carbohydrates, fats, proteins) more sparingly. These diets are roughly divided into low carb and low fat varieties.

What is Low Carb?

The low-carb movement comes from America, because it comes very close to the local food habits. These diets aim to reduce the amount of carbohydrates in our diet. Fats and egg whites are allowed - usually even far beyond the healthy extent. The Atkins Diet, as a "hardliner variant", provides a total of over 50% fat and 20-35% protein in the total amount of energy absorbed through the diet.

As fruits and vegetables are less on the menu, too little fiber is absorbed. Gout, kidney problems, cardiovascular disease and stroke can all be the result of this extreme diet. The recommended Vitatmin and nutritional supplements will not change that either. The South Beach Diet is a gentler form of the Atkins diet. Here, attention is also paid to a better quality of the consumed fats.

Glyx diet - pure luck thing?

The Glyx diet is a variant of the low carb diet. Carbohydrates are classified as "good" and "bad" based on their effect on blood sugar levels. The Glycemic Index tells you how fast the blood sugar level rises after eating various foods high in carbohydrates. If it jumps too high, it leads to a high release of the hormone insulin, which removes the sugar from the blood. Food cravings can be the result. Carbohydrates with a low glycemic index (Glyx), such as whole grains, legumes and fruits are in demand.

But the conditions are actually more complicated, since actually the composition of a meal determines how quickly the blood sugar level rises. The more fats and fibers are contained in it, the slower the nutrients get into the blood. For example, a jacket potato has a completely different effect than a mashed potato stirred with milk or a potato as an accompaniment to vegetables and meat. Cooking can also change the glyx, because a raw carrot has a lower glyc than a cooked one.

However, Glyx diets have an advantage over the other low carb diets: they reduce the amount of fat and provide enough fruit and vegetables.

Low Fat: That's where the fat gets its fat off

In this variant, proteins are consumed more sparingly at the same time as the reduction in fat content, since both nutrients usually occur together in one food. But it is important to warn against fat phobia, because although we are generally too high in fat, our body is dependent on the intake of many dietary fats. In particular, the vegetable, unsaturated fatty acids should be noted in this context.

Low Fat 30 means that not more than 30% of the calories consumed come from dietary fats. With this approach, a good compromise is found. Carbohydrates are allowed on low-fat diets, especially if they are consumed in the form of whole grains, fruits and vegetables. Low-fat diets are usually versatile and varied and provide adequate amounts of nutrients.

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