The Bavarian Consumer Advice Center in Germany has reported that there are unreliable diets that do not lead to the desired weight loss, but have the opposite effect, causing a strong desire to eat. The center pointed out the following warning signs of such untrustworthy diets:
- Promising rapid results: Some diets promise to lose several kilograms per week. In such cases, weight loss is usually water and muscle mass, not fat. This depends, among other things, on gender and genetics.
- Insufficient calorie intake: According to the German Consumer Center, diets that recommend consuming less than 1000 calories a day are difficult to stick to in the long run.
- Restrictive diets: Diets that prohibit certain food groups can negatively affect performance due to a lack of consumed nutrients.
To achieve permanent weight loss, German experts recommend changing eating habits and following a diet that provides the body with all essential nutrients and is not based on deprivation, as this only leads to a strong craving for cake, chocolate, and potato chips.
In general, weight loss is only possible through a so-called "calorie deficit," i.e., when the body is supplied with less energy than it burns. According to the Consumer Advice Center, losing 0.5 to 1 kilogram per week is realistic and healthy.
- Promoting fat loss in specific body parts: Despite the appeal of this idea, it is impossible to precisely control where the body stores and burns fat first.
For this purpose, it is recommended to start with half an hour of walking, gradually increasing the time, or to additionally cycle and swim.
To get an overview, it may be helpful to temporarily count calories. Reducing by about 500 calories a day can lead to a loss of about half a kilogram of weight per week.
The following strategies can help reduce calorie intake: eating smaller meals, setting times for main meals instead of constant snacking, as this usually leads to overeating; eating more vegetables and avoiding sugary drinks.
It is essential that dietary changes are accompanied by exercise, as it helps burn energy.
