Atkins
The Atkins diet was developed by Robert Atkins and is based on a low-carbohydrate approach, following the motto slim with fats and proteins. It is often referred to as a “meat diet” because very high amounts of meat are consumed. The severe restriction of carbohydrates is intended to encourage the body to create an alternative energy source — ketone bodies — which are derived from fat cells.

In addition, the high fat intake is meant to create a strong feeling of satiety so that those following the diet can consume fewer calories without feeling hungry.

The principle of the Atkins diet can be summarized quickly: protein and fats are allowed, while carbohydrates are almost completely eliminated. According to some protocols, more than 5 g of carbohydrates per day is already considered too much. The Atkins diet is divided into four phases:

1. Phase 1: Induction.
   For 14 days, your body should adapt to the new diet. This means consuming a maximum of 20 g of carbohydrates per day. You will need to get used to eating plenty of meat, eggs, and other animal products, as these make up the majority of the Atkins diet. Vegetables and salads are still allowed to prevent constipation and ensure adequate micronutrient intake.
2. Phase 2: Reduction.
   After the initial adjustment phase, the actual weight loss begins. Depending on your previous diet, you may already lose some weight during phase 1. In phase 2, you can increase carbohydrate intake by 5 g per week. Focus on nuts, vegetables, or seeds, while primary carbohydrate sources such as rice remain off-limits. If weight loss stalls, carbohydrate intake should be reduced again.
3. Phase 3: Maintenance calories.
   Once you reach your target weight and no longer wish to lose more, you move into phase 3. Here, the goal is to gradually reintroduce carbohydrates. Increase carbohydrate intake by 5–10 g per week and slowly add more carbohydrate-rich foods back into your meal plan.
4. Phase 4: Lifelong maintenance.
   The final phase represents your long-term dietary approach. You will still follow a low-carb diet, but fish, vegetables, and fruit are recommended. Potatoes, rice, and similar foods can be eaten occasionally.

Advantages and disadvantages of the Atkins diet

The Atkins diet has many followers because it allows often-criticized foods like bacon to serve as primary energy sources.

Advantages:

• No need to count calories
• Plenty of savory foods allowed
• High satiety due to fat and protein (less hunger)

Disadvantages:

• Risk of micronutrient and fiber deficiencies
• Very restrictive food selection
• Often discontinued

Overall, the Atkins approach is a popular diet and is often considered one of the most effective. If you enjoy savory foods and don’t want to count calories, it may be worth trying. However, if you love carbohydrates, this diet may not be suitable.

The anabolic diet
This diet is very popular in bodybuilding circles. Many swear by it and believe it to be one of the most effective dietary approaches. The reason: the very high fat intake is said to create a favorable hormonal environment and force the body to use fat as an energy source.

It almost sounds too good to be true — creating a muscle-building hormonal environment while simultaneously forcing the body to draw energy from fat stores. Let’s take a closer look.

The anabolic diet is often compared to the ketogenic diet, and the comparison is accurate since both operate similarly. Both rely on ketosis. During ketosis, your body obtains energy from fat cells, which only happens in the absence of carbohydrates. If sugar is available, the body will always use it first.

This diet follows a clear macronutrient distribution:

• 65–70% fat
• 25–30% protein
• 0–5% carbohydrates

Only minimal carbohydrates are consumed — perhaps some broccoli or peppers — and only those naturally present in allowed foods. With such a low carbohydrate intake, your body is forced into ketosis so that the brain, which normally relies on glucose, can still receive energy from ketone bodies derived from fat cells.

This approach is also divided into two phases:

During the week, you follow the plan strictly: no carbohydrates, very high fat intake, and moderate protein — no exceptions. On weekends, the so-called refeed begins. During this phase, you refill glycogen stores and may obtain up to 60% of calories from carbohydrates. The anabolic diet promotes the refeed as a true feast — ice cream, pizza, pudding, and more are allowed and encouraged!

• A proven dieting method, especially in bodybuilding circles

• More calories available for energy-providing carbohydrates

• Easy to implement

Disadvantages:

• Possible fatigue

• Decrease in libido

• Meals may taste dry and less exciting

Low-fat diets are a simple approach that is particularly popular in the bodybuilding world. In fact, most classic rice-and-chicken diets are essentially low-fat. However, care should be taken not to consume too little fat in order to maintain a properly functioning hormonal balance.

Low carb
Now let’s move on to one of the most classic diets. It has been around for a very long time and is unlikely to go out of style anytime soon: the low-carb diet. This approach focuses on reducing carbohydrate intake and promises impressive weight-loss results.

Its popularity is also reflected in the large number of low-carb products now available on the market. From low-carb pizza and low-carb pancakes to low-carb rolls and low-carb protein bread — there is something for everyone.

In this diet, carbohydrate intake is significantly reduced but not completely eliminated. Every strict bodybuilding diet eventually becomes low in carbohydrates, since fat and protein intake cannot be reduced indefinitely. Therefore, a low-carb diet is common not only among the general population but also in competitive sports.

The key question is how low carb is defined. Many people completely eliminate primary carbohydrate sources, but that is not low carb — it is no carb. The goal of a low-carb diet is to consciously manage calorie intake through carbohydrates while still providing enough energy for activities such as training.

It is important to remember that the brain also depends on glucose as an energy source (unless you are in ketosis). Depending on body weight and gender, the brain requires 120–150 g of carbohydrates per day. The biggest consumer of carbohydrates in your body is not your muscles — it is your brain. Supplying it with sufficient carbohydrates daily helps prevent issues such as poor concentration, fatigue, or lack of motivation.

Note: In a low-carbohydrate diet, it generally does not make sense to consume less than 120–150 g of carbs per day, as the brain requires this amount — unless you are aiming for an extremely low body fat percentage!

Advantages:

• Can serve as a meal replacement
• Full control over calorie intake
• Easy to integrate into daily life
• High satiety effect
• Time-saving
• Fast weight reduction
• Helps curb cravings
• May help protect muscle from breakdown
• Contains very little carbohydrates and fat
• Can be followed over a longer period

• Can become monotonous — trying different flavors helps
• Diet must be adjusted afterward to avoid the dreaded yo-yo effect

The protein shake approach
A protein shake for weight loss — sounds great, right? That’s essentially how the protein shake diet (also known as a formula diet) works. It is a very beginner-friendly and easy-to-implement dietary change, especially suitable for older individuals or those who are significantly overweight.

The idea behind it is simple: replace your most calorie-dense meal of the day with a simple protein shake that supports weight loss. Protein shakes support muscle growth and maintenance while providing strong satiety due to their high protein content. You may be surprised at how filling a 200-calorie protein shake can be!

Increasing protein intake for weight loss is always beneficial — and that is exactly what the protein shake diet helps you achieve. Of course, you should still eat mindfully during a diet and not assume that one protein shake per day will compensate for poor eating habits. You also don’t need a special protein powder for weight loss. A standard whey shake or casein protein works perfectly well.

• Extremely easy to implement and suitable for almost everyone

• Very low startup costs

• Very simple way to increase protein intake

• No calorie counting required

Disadvantages:

• Risk of still consuming too many calories
• Less precise; it is difficult to achieve very low body fat levels

As you can see, this approach is more suitable for people who only want to lose a small amount of weight. And that is exactly the target group for which the protein shake diet works best, as it is so easy to follow. It is a great starting point for a healthier lifestyle and more conscious eating habits.

However, those who train ambitiously in the gym, count calories, and follow strict dieting protocols will eventually reach the limits of the protein shake approach. For more advanced goals, it is usually not sufficient, as calorie intake is typically not tracked.

In practice, a low-carb approach has proven effective for many people because

• it is very easy to implement

• it automatically reduces extra calories from sauces and spreads

• you don’t have to completely give up your favorite foods

• there are now many low-carb products available that make dieting easier

If you would like to create your own weight loss nutrition plan, you can find a step-by-step guide here. You can also learn how to create your own training plan.

1. Drink plenty of water
   There is no easier way to support your health and weight loss success than by drinking more water. A lack of hydration can lead to cramps, headaches, lack of concentration, and much more. Your body needs water as a transport medium for vitamins and minerals and it is involved in countless processes. Drink at least 1 liter of water per 25 kg of body weight every day!
2. Follow the 80/20 rule
   As long as you stick to your nutrition plan 80% of the time (and keep an eye on your total calories), you can allow yourself something “off plan” 20% of the time. This could be a small piece of chocolate each day or a weekly cheat meal. If it helps you stay consistent with your diet, include these small treats.
3. Eat enough fruits and vegetables
   During calorie-restricted diets, deficiencies in vitamins and minerals can occur. That’s why it’s important to eat enough fruits and vegetables. Aim for around 500 g of vegetables per day (vary them weekly) and one portion of fruit. This also ensures a good intake of fiber.
4. Eat more fiber
   Often underestimated but extremely important: sufficient fiber intake. Especially in low-carb diets, fiber can become insufficient, which may lead to constipation. Fiber supports digestion and helps prevent such issues. In addition, digesting fiber requires energy, which can support effective dieting.
5. Increase your protein intake
   More protein during a diet helps with muscle growth and maintenance. Proteins also need to be broken down into amino acids, a process that takes time and burns calories, which helps reduce hunger.
6. Increase your daily activity
   Small changes add up. Take the stairs instead of the elevator, go for walks, or ride your bike instead of driving. While the daily difference may seem small, over the course of a diet it can add up to 1–2 kg of additional fat loss.
7. Set a smart goal
   Your goal should be ambitious but realistic. Set a clear deadline (for example, by your birthday, in 12 weeks, or before a special event) and define exactly what you want to achieve — whether it’s losing two clothing sizes, fitting into old jeans again, or losing ten kilos.
8. Don’t go grocery shopping hungry
   Make sure you are not hungry when doing your weekly grocery shopping. Otherwise, you will likely buy foods that don’t fit into your diet. Remember: if sweets aren’t at home, you can’t eat them.
9. Get enough sleep
   Lack of sleep affects not only recovery but also concentration and motivation. When you don’t get enough sleep, cravings become more likely. Aim for at least 7–8 hours of sleep per night. Sleeping less and moving more instead is not a sustainable strategy.
10. Eat a varied diet
    This point relates to the sustainability of your diet. You will only lose weight successfully if you enjoy your meals. If eating rice, chicken, and broccoli three times a day isn’t for you, don’t force it. Vary your carbohydrate and protein sources — for example, replace rice with potatoes or oats, and chicken with turkey or beef.

There are indeed approaches that can help you lose a lot of weight in a very short time. However, you should be aware that anything that comes quickly is usually temporary. One of the most common causes of the yo-yo effect is excessive eagerness when it comes to losing weight.

The yo-yo effect occurs when you follow a very low-calorie diet and then return to your previous eating habits afterward. That’s why the goal of your diet should be a long-term change in eating habits. Only by permanently improving your relationship with food can you avoid the yo-yo effect.

A diet of only 500 calories per day will work (thanks to the law of energy conservation), and you will lose weight quickly. However, much of that weight often consists of muscle mass and water. The result? The number on the scale drops, but your appearance may not improve significantly. This condition is often referred to as skinny fat. You may look slimmer in clothes, but underneath, little has actually changed.

Note: Crash diets rarely lead to long-lasting success. They should only be considered if you are preparing for a one-time event (such as a wedding). Otherwise, they almost always result in the yo-yo effect.

How long should I stay on a diet?