Diet guides and studies are a dime a dozen. Nutritionist Malte Rubach has carefully examined more than 70 diets and diets. What he learned about losing weight, he reveals on FOCUS Online.
1. Consume more energy than what you eat
My main finding after extensive research: Regardless of whether it is about fitting into a wedding dress quickly or achieving a long-term goal, the following always applies: Those who consume less energy than they consume reduce energy reserves, i.e. fat.
One hears again and again: “One calorie is not just calorie”, depending on whether it comes from fat, sugar, or protein and because everyone has a different metabolism, but don’t be confused. It’s true that everyone is individual, but studies from Stanford University have shown that the success of low carb or low fat is the same because subjects simply consume less energy.
Sport and exercise are also important in order to stimulate the metabolism, build muscle mass, and thus increase basic energy consumption. But at the end of the day, the point is that I ate less energy than I used up.
2. Do not completely eliminate foods from your menu
A change in diet or diet should never emphasize individual foods and should not exclude them without a reason, at least not over a longer period of time. If you permanently exclude certain food groups, this can lead to a nutrient deficiency. Sweets and snacks are of course excluded, they are not taboo, but generally only okay in moderation.
Nor should we praise nutrients or send them to hell. Protein is not a “weight maker” and carbohydrates are not a “fattener”. Fat doesn’t make you fat and there is also no “weight loss turbo”. There is a right dose for everything.