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6 golden rules: If you eat like this, you can do without any diet

Diet guides and studies are a dime a dozen. Nutritionist Malte Rubach has taken more than 70 diets and diets under the microscope.

1. Consume more energy than food

My main knowledge after an extensive research: Whether it comes to quickly fit into the wedding dress or to achieve a long-term goal, it is always: Who takes less energy than it consumes, reduces energy reserves, also fat.

One hears again and again: "a calorie is not the same calorie", depending on whether it comes from fat, sugar or protein and because each person has a different metabolism, but do not let yourself be confused. It's true that every human being is individual, but studies from Stanford University have recently shown that the success of low carb or low fat is the same because subjects simply absorb less energy.

Sport and exercise are also important to stimulate the metabolism , build muscle mass and thus increase the basic energy consumption. But at the end of the day, it's about eating less energy than consuming it.

2. Do not paint food completely from your diet

A diet change or diet should never emphasize individual foods and not exclude them without reason, at least not over a longer period of time. If they permanently exclude certain food groups, this can lead to a lack of nutrients. Exceptions are, of course, sweets and snacks, which are not taboo, but generally only in moderation okay.

We should not praise any nutrients to heaven or send them to hell. Protein is not a "slimming product" and carbohydrates are not "fatteners". Fat does not make you fat and there are no "weight loss turbo's". There is a correct dose for everything.

3. Low carb is not necessary, but worth a try

The extreme renouncement of carbohydrates, as with the Atkins diet, or the currently trendy keto diets is not our nature. Although it decreases quickly, but in the long run is missing on the table the change. Even on real fruit, fruit juices only in moderation, you should not do without permanently. Bread, potatoes, rice and pasta are staple foods in many parts of the world, often because there are not many alternatives.

The problem: In our affluent society, however, you can eat almost anything everyday as much as you want. Also foods with added sugar or concentrated fruit juices . Those who avoid the latter two and occasionally do not want to do without bread, potatoes, rice or pasta will be able to drive well with it. High carbohydrate-, but at the beginning of a diet change can quickly lead to success experiences and motivate them to continue. So it may be worth a try if it's only for a limited time. The daily calorie intake should not drop below 1200 calories for safety's sake, otherwise there can be nasty surprises.

4- Fat is allowed

Fett was always the bad guy, as well as sugar today. But everyone can easily manage if he follows the following tip. As a rule, we eat too much animal fat. Vegetable fats, on the other hand, are just as valuable as they are necessary because they have higher levels of unsaturated fatty acids. For this reason, they are usually liquid, everyone knows that has butter and olive oil in the kitchen . Butter is solid because it is made up of mostly saturated fatty acids and olive oil is liquid because it contains more unsaturated fatty acids.

Only when vegetable oils are put into processed products as an ingredient, they must first be artificially hardened. This is also not optimal, because the unsaturated fatty acids decrease sharply, but still not harmful, if we cook as often as possible fresh and eat little finished products.

The best way to get enough vegetable fats is therefore very clear whenever possible with liquid fats, such as rapeseed oil or olive oil to cook. Of course, a piece of butter on the bread is not a problem. And by the way: you can also save coconut oil, palm oil and special MCT fats confidently and simply rely on local butter. Also included are MCT fats. Unless you love the taste and cook exotic dishes - you can not lose weight faster and the environment in the southern hemisphere does it no favor.

5. Do not lose weight too fast

"With this diet you lose ten kilos in one week!" You should not be tempted by such inflated promises of salvation. Extreme weight loss is not healthy. About 0.5 kilograms per week is considered sustainable, without provoking the yo-yo effect. The mistake that most people make when they want to lose weight is that they lose weight too quickly in the beginning without really learning about shopping, cooking and eating.

Before you start, seek advice from a real nutritionist. In order to find a good address in your area, your health insurance is the best contact, not the gym or seller of supplements and protein pills. "Nutritionist" is not a protected vocabulary, just like "insurance broker", so everyone may call themselves that, but not everyone has the knowledge to really help you.

6. Exchange with others

What repeatedly turns out to be extremely important to keep motivation up is a community, contact with other people with similar goals. The exchange and mutual support helps, if one has a hangover.

There are weight loss programs that support this with group sessions or just with good community management. Apps, coaching videos and direct, personal feedback are important tools.

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