Lose weight: Three methods with which you can lose up to four kilos healthily and permanently

Created: 12/30/2022, 2:00 p.m

By: Juliane Gutmann

Anyone who has already tried many diets knows that most of them result in a yo-yo effect.

But there are cures that make the kilos disappear permanently.

Lose weight: After New Year's Eve, this goal comes back into focus more often.

But how best to proceed?

The choice is difficult, because countless slimming diets promise to lose weight quickly.

But appearances are often deceptive.

Although the kilos tumble with many diets in the first few weeks, in the long term, very few can be sustained.

As a result, the notorious yo-yo effect occurs: After the diet, you fall back into old eating habits and the pounds you lost are back on your hips faster than you can see.

In some cases, a few kilos are added to the starting weight.

Therefore, the motto is: Stay away from crash diets like the military diet or fasting cures like the Martha's Vineyard Detox Diet.

Although these promise rapid weight loss, they represent a great burden for the body. Other offers such as the blood group diet must also be critically examined because they exclude entire food groups.

Such diets promote deficiency symptoms such as

Dizziness, weakness and difficulty concentrating.

If you want to lose weight, you should often eat healthy foods such as vegetables.

© Imago

Don't miss anything: You can find everything to do with health and well-being in the regular health newsletter from our partner Merkur.de

Lose weight healthily: Diets that let pounds tumble in the long term

Many weight loss concepts are not effective.

But there are strategies with which you can lose weight in a healthy and long-term way.

The following forms of nutrition have proven to be useful from a medical point of view - because they do not exclude any food groups and do not pose a burden on the body.

However, please note: If you have previous illnesses, you should always speak to your doctor to find out whether one of the following diet models is suitable for you.

• Mediterranean Diet

  : It is based on grain products, vegetables, legumes, lots of fresh fruit and olive oil - all plant-based foods that contain a lot of fibre, phytochemicals and unsaturated fatty acids.

  It is therefore also considered to be particularly healthy: "Other studies have also indicated that a plant-based diet improves various risk factors of CKD progression (CKD stands for chronic kidney disease), including high blood pressure, uraemic toxins, inflammation, oxidative stress and blood phosphate levels.

  In this respect, we think that a healthy diet not only protects the heart and blood vessels, but also the kidneys,” quotes the

  Ärzte Zeitung

  Professor Jan C. Galle from Lüdenscheid, spokesman for the German Society for Nephrology.

  The Mediterranean diet is even credited with preventing cancer.

  Because the focus is on healthy food and stimulants such as sweets and alcohol are rarely consumed as part of the Mediterranean diet, it is considered an effective way to lose pounds in the long term.

• Intermittent Fasting

  : This is a form of intermittent fasting.

  The most popular variant is 16:8 intermittent fasting.

  Here you eat within eight hours and fast for the remaining 16 hours.

  It is therefore advisable to eat dinner early and have breakfast late.

  Intermittent fasting is not only supposed to permanently reduce the kilos: the concept is also good for your health.

  Chinese researchers came to the conclusion that many study participants with type 2 diabetes were able to either reduce the dose of their medication or stop taking it altogether after a three-month intermittent fasting regimen.

  Intermittent fasting also reduces the risk of heart attack, as German researchers have discovered.

Sports that burn an enormous number of calories: This is how you achieve your dream figure even faster

View photo gallery

• Clean Eating

  : According to advocates, this form of nutrition is not a diet, but a philosophy that helps to lead a healthier lifestyle.

  Clean Eating means something like "clean nutrition".

  The diet is based on unprocessed food without artificial additives.

  Natural, seasonal and regional products and ingredients are freshly prepared and ready meals and fast food are avoided as far as possible.

also read

"Great Mom": Mother shows on TikTok how she raises her child without scolding

READ

Food trend winter barbecues: simple, delicious, unforgettable

READ

Nasal mucus: its color tells you if you should see a doctor - from clear to black

READ

Death from a stroke or heart attack: Every second person can be avoided with a healthy diet

READ

Influenza wave in Germany: how long a real flu lasts in adults

READ

Fancy a voyage of discovery?

My space

This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication.

In no way does it replace a visit to the doctor.

Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.