1. counting calories

Calorie counting is particularly effective for losing weight. The basis for this is to achieve a so-called calorie deficit. This occurs when you consume more calories than you eat. In this way, the body draws on fat reserves and good results can be achieved quickly.

When counting calories, it is important not to fall below the body's basal metabolic rate. This is individual and describes the amount of calories the body needs to maintain important functions.
In addition, you should always consume sufficient nutrients and proteins. For this reason, protein shakes are recommended for diets. They contain everything the body needs to prevent malnutrition. This is a healthy and effective way to lose weight.

2. low carb diet

Another popular method of losing weight is the low-carb diet. The aim here is to consume as few carbohydrates as possible. This type of diet therefore focuses primarily on healthy fats and proteins. Cereal products and pulses are banned, while fish, meat, vegetables, seeds, nuts and dairy products are allowed.

According to health experts, the low-carb diet helps to achieve initial success quickly. This is perceived as particularly motivating. This is due to the fact that at the beginning it is mainly stored water that is lost. This is found in the stored carbohydrates in the muscles and liver. But be careful: if you stop the low-carb diet, the water is quickly stored again.

The practical thing about the low-carb diet is that you avoid cravings. This is because carbohydrates drive up insulin levels and then cause them to drop sharply. This leads to increased appetite and cravings. Since the low-carb diet is based primarily on protein and fat, it counteracts this.

3. the Mediterranean diet

The Mediterranean diet is considered one of the healthiest and most effective diets of all. It also emphasizes indulgence. There are no restrictions or prohibitions here. This is mainly due to the fact that the Mediterranean diet is more of a change in diet than a quick diet.

Foods such as wholegrain products, nuts, pulses, vegetables and fruit are included in the diet. Fish and seafood are also allowed. Healthy fats are particularly important in the Mediterranean diet. Above all, omega-3 fatty acids, which are contained in olive oil, among other things, should be consumed regularly. However, red meat and sugar should be avoided.

4. flexitarian diet

Flexitarians are people who occasionally give up fish and meat. The flexitarian diet is therefore not only up-to-date in a time when sustainability is a top priority, it is also very effective. By occasionally giving up meat and fish, the diet is more varied and healthier overall. Nevertheless, you don't have to completely do without animal fats and proteins. This also means that you can buy higher quality meat products - if you can, then you can.

The flexibility of this diet also means that there are no strict prohibitions. This makes it suitable for everyday life and not demotivating. This means you can stick to the flexitarian diet not only for a few weeks, but also in the long term. Vegetarian and vegan recipes are very suitable.

5. mayo clinic diet

The Mayo Clinic diet is designed to help you lose up to five kilograms a week. The focus is on getting rid of negative habits and replacing them with good ones. Important: The Mayo Clinic Diet is not just about what you eat, but also how you eat. This is handy when you consider that many people only gain weight because they have bad eating habits.
This diet exposes bad habits. These include, for example, eating in front of the television or gulping down food too quickly. Sport and a generally healthy lifestyle play an equally important role. In the long term, the Mayo Clinic diet also focuses on establishing a change in diet. Another positive side effect: the diet can even help prevent type 2 diabetes.

6. ketogenic diet

Similar to the low-carb diet, the ketogenic diet involves abstaining from carbohydrates. Here, however, the whole thing is taken to a whole new level. While you can consume up to 100 g of carbohydrates on a low-carb diet, this is reduced to just 20 g on the ketogenic diet. This makes the selection of suitable foods somewhat more difficult. Even with vegetables, you should pay attention to which varieties contain few carbohydrates. Here, too, you are working with proteins and fats. The ketogenic diet is also said to help prevent cancer or even fight existing cancer. Of course, this diet is not a panacea.