A comparison: weight loss strategies in failure: what diets are there?

If you want to lose a few pounds, you have a wide range of diet strategies to choose from. How do the methods differ? And which meets what needs?

The decision is made: a few pounds should drop. However, among the countless diet variants, it is not so easy to find the right one for you. Is a low carb diet or a high protein diet better? Do weight loss shakes deliver what they promise? We take a close look at the most common diets and reveal when which method is appropriate.

The Formula Diet: Lose Weight Fast With Shakes

A formula diet replaces one or two full meals a day with shakes or soups. These diet drinks provide many important nutrients in compressed form – and with few calories. With the low calorie intake, the body switches to other energy reserves: it uses proteins and fats. So that it does not break down muscle mass as a source of protein, formula drinks have a high protein content.

  • ✔ Quick wins
  • ✔ Easy to prepare, no cooking required
  • ❌ No long-term method

Do you want to lose a few pounds before your summer vacation? Then meal replacement can definitely help achieve quick success. Even those who don’t like to cook will find a simply prepared alternative to other diet foods in shakes. At least temporarily, the mothered diet can help you get used to a change in diet. Nevertheless, long-term use is not recommended – more than three weeks you should follow a formula diet only in consultation with a doctor.

A Sheko shake, for example, contains about 202 kilocalories and 21 grams of protein. One serving provides the body with enough protein so that it does not attack muscle mass. Tip: Due to their high protein content, shakes are also ideal as a dietary supplement or snack for strength athletes who want to build muscle mass.


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Low Carb Diets: Lose Weight Without Carbs

The term low carb has been on everyone’s lips for several years – at least in the fitness industry. It is a diet that largely avoids carbohydrates. How to lose weight with this? When the body experiences a carbohydrate deficit, it must modify its metabolism: its own fat reserves become a source of energy.

  • ✔ Long-term sustainable success
  • ❌ Complex diet change needed

If you want to go on a diet, in most cases you need to make a fundamental change in diet anyway. This gives you a better chance of long-term success. The Downside of a Low-Carb Diet: Many staple foods are high in carbohydrates. Bread, pasta, rice, beans, and potatoes, for example, are some of the low-carb foods to avoid. What should end up on the plate instead are vegetables, fruit, eggs, fish and meat.

This transition is not easy at first. A nutritional guide or recipe book can help when ideas are lacking. The book “365 Low Carb Ideas”, for example, offers a large number of different recipes from breakfast to dinner. Low carb cakes, cookies and muffins are also great for the sweet tooth.

High protein diet: who is a protein diet for?

As the name suggests, the protein diet is based on a diet high in protein. Just like with the low carb diet, a few extra carbs need to be ingested so the body can switch to other energy stores. In order for the proteins in the muscle mass not to be transformed, an additional dose of proteins is required via the diet.

  • ✔ Long-term sustainable success
  • ❌ Complex diet change needed
  • ❌ More difficult to implement for vegetarians and vegans

Basically, the German Nutrition Society recommends a daily protein intake of 0.8 grams per kilogram of body weight. With a protein diet, it can be a little more: 1.2 to 2 grams per kilogram of body weight.

The menu of a protein diet must therefore meet two criteria: low in calories and high in protein. In order to only have to deal with the first ones, you can use a trick. Protein powders that athletes take to promote muscle building can often be used for cooking and baking. This way, low calorie meals get an extra serving of protein with little effort. Unflavored powders like ESN’s Designer Whey Protien are best suited for this.

A sub-form of the protein diet is the Atkins diet. At the same time, the focus is on healthy fats in addition to protein. This combination of nutrients aims to achieve a longer lasting feeling of satiety. AT ketogenic diet on the other hand, the diet almost completely dispenses with carbohydrates, instead focusing on a high fat content in the diet.

For conditions such as diabetes or kidney problems, a low carbohydrate diet should not be attempted without medical advice. The metabolic change during feeding affects other processes such as insulin production, which can carry risks.

This is how the metabolic diet works

The metabolic diet is a combination of low carbohydrate and low protein diets. However, a metabolic diet provides a much stricter nutritional plan. The goal is to lose as much weight as possible in 14 days by altering your metabolism.

  • ✔ Short duration
  • ❌ Very strict menu
  • ❌ Complex diet change needed
  • ❌ No long-term success

There are different sub-forms of this diet, which differ in detail. The classic diet calls for three meals a day, which include meat, vegetables and salad. As with a low-carb diet, bread, pasta, rice, and sugar are on the red list. There are detailed plans and suggestions on many websites on the Internet.

The disadvantage of this diet: the successes are not necessarily lasting. Due to the abrupt change in diet, the metabolism changes in the short term, which leads to weight loss. However, when normal eating is resumed after two weeks, the yo-yo effect is all the greater.

Intermittent Fasting: The Slightly Different Diet

Intermittent fasting – also called intermittent fasting – is a slightly different form of dieting: instead of replacing certain foods, the menu is changed over time. This means that there are certain times when meals are permitted. The different sub-forms of intermittent fasting can be roughly divided into daily regimens and hourly regimens. With the daily diet, you only fast on certain days, with hourly fasting, on the other hand, you deprive yourself of all meals for a certain number of hours per day.

  • ✔ Individual plan possible, adaptable to everyday life
  • ✔ Long-term temporal change in diet
  • ✔ Less focus on nutrient composition
  • ❌ Slow Gains

How to lose weight with? With daily fasting, you create a calorie deficit on selected days. The body must then use other energy reserves. Fasting for hours has the same effect: once the energy consumed by food is exhausted, the body must break down its own sources before the next meal.

The big plus: Depending on daily life and preferences, the diet can be individually designed. In addition, you do not necessarily have to pay attention to the nutrient composition and carefully examine each food. Intermittent fasting is therefore a good choice for those who find it difficult to change their diet. However, if you have an ever-changing daily schedule and eat at different times, you may find it more difficult to use this method. Visible successes are a little slow in coming, but are sustainable with a long-term changeover. Information, recipes and diet plans are provided by specialist books such as the Nutrition Docs guide.


The Nutrition Docs – Healthy and Lean with Intermittent Fasting: The 16:8 Program with Recipes and Weekly Plans


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This is why crash dieting is unhealthy

Beach vacation in two weeks? The suit pants no longer close, while an important appointment is imminent? Sometimes you want the extra pounds to disappear as quickly as possible. The crash diet is a popular way to lose weight fast. Such a flash diet is based on the intake of far fewer calories than the body needs. Due to the calorie deficit, the body switches to other energy reserves – more precisely: to unwanted fat deposits.

  • ✔ Effective
  • ❌Unhealthy nutritional deficit
  • ❌ No long-term success

This strategy, while effective, is also unhealthy. The diet allows only a few foods per day, so a nutrient deficiency develops after a short time. As a result, metabolism and hormonal balance are also disturbed. In addition to a strong yo-yo effect, fatigue, difficulty concentrating and loss of muscle mass may occur. Losing weight slowly and steadily is clearly the best choice.

Conclusion: Which diet is right for whom?

If you want to lose a few pounds quickly, you should consider a formula diet rather than a crash diet. Replacing meals with shakes also reduces calorie intake without creating a nutrient deficit. If you want to lose weight long term and keep it off, you need to think about a fundamental change in diet.

With diets such as the low-carb or low-protein diet, the change of menu is already included, so it is easier to maintain the new eating habits after the diet. Intermittent fasting is the alternative for those who find it easier to change schedules. Important: No diet works without sufficient physical activity. In addition to changing your diet, exercise is the key to successful long-term weight loss.


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