switching diet – but how? These tips will work!

Ready for a fresh start in the new year? When it comes to changes of diet, you might ask yourself “how do I think that?” Whether you’re targeting Vegan, Vegetarian or Low Carb, check all the facts you need to implement your new eating habits here! Because it’s not just about what you eat, but also when and how much.

Popular diets in check

A change in diet is often the key to more energy as well as a healthier & fitter lifestyle. But there are so many options! How do you decide which diet is best for you?

Check here are some popular diets – from vegan to vegetarian to low carb, keto and sugar-free. Every diet has its advantages and disadvantages.

Vegan diet
Vegetarian diet
Low-carb diet
Ketogen diet
Sugar-free diet

Consider: Everyone is different. It also depends on your personal goals, preferences and health needs!

1. Conversion to vegan diet

You eat vegan, you exclude all animal products and focus on pure plant foods. This is not only a nutritional habit, but often part of a lifestyle.

Advantages: reduces the risk of heart disease, helps to slimming, is environmentally and petary-free.
Disadvantages: leads to nutrient deficient if not planned carefully.

2. Conversion to vegetarian diet

You eat vegetarian, you screed meat and fish while you continue eating eggs and dairy products. Stand on your menu lots of fruits and vegetables.

Benefits: reduces the risk of many diseases, good for weight management.
Disadvantages: Similar to (but easier than!) vegan feeding, it is important to pay attention to the nutrients.

3. Feed switch Low Carb

At low-carb nutrition, you reduce carbohydrates and concentrate more on proteins, fats and few full-fledged carbs. You eat lots of vegetables and some fruit.

Benefits: strongly helps with losing weight, is good for blood sugar levels.
Disadvantages: initially side effects such as fatigue, many foods that taste, are taboo.

4. Conversion to ketogenic diet

The ketogenic diet is a extreme form of low-carb diet. Here your body enters a state of ketosis and burns Fat instead of carbohydrates for energy.

Advantages: quick weight loss, may be good for the brain.
Disadvantages: very strict, often leads to nutrient deficient, is not suitable for all metabolic types.

5. Sugar-free diet

You eat low sugar, you minimize Added sugar. This diet focuses on unprocessed foods and Natural sugar sources.

Benefits: reduces the risk of chronic diseases, improves the skin.
Disadvantages :do not easy to implement, since (industrial) sugar is hidden in many foods, requires careful planning and label reading.

Create nutrition: Individual goals

Knowing your goals is the key to a successful change in diet. Do you want to lose weight, build muscle or simply live healthier?

Losing weight
Muscle building
Healthy life

Such reasons require an individual diet plan. Ready to make a change?

1. Dietary change for losing weight

This is smart eating!
Put on foods that give you power, but don’t have too many calories.
Treat yourself to plenty of vegetables, mushrooms and whole grains.
Choose the best dessert, like bananas, for example, choose fruit.
Avoid sugar and unhealthy junk food.
Treat yourself to a cheat day ! But try to return to your healthy eating behaviour afterwards.

2. Nutrition switch for muscle building

Here you need a lot of protein!
Add fish, eggs, tofu and legumes or dairy products such as skyr to your diet.
But don’t forget to eat enough carbohydrates for energy – whole grains are top.

3. switch diets to live healthily

Treat your body & immune system to what is good!
Put on a colorful mixture: for example, broccoli, apples, nuts and avocado.
Power foods provide you with vitamins, minerals and healthy fats.
Eating naturally and varied is essential.
Top tip: Define meat on your plate.

Basics of dietary change: what, when & how much to eat?

Changing diet means not only what you eat, but also wann how much, when and how much. It’s about finding a balance that will fine your body and support your goals.

With helpful tools and following Step-by-step guide you will see that the changeover is not only feasible, but also motivating!

What to eat ?
When to eat ?
How much to eat ?
Track progress
Staying Flexible

Step 1: What to eat?

Start with a focus on full-fledged foods.
That means: more vegetables, fruits, whole grains, proteins as well as healthy oils & fats.
Such foods are nutritious and keep you satisfied for longer.
Customize the food to your diet style and destination.
Make a plan for the whole week. This helps you to make your eating habits balanced and avoids spontaneous unhealthy finished products.

Drink enough water every day. This supports many important functions of your body, including digestion. Make sure you consume different nutrients. With a vegan diet you should e.g. ensure enough iron, calcium & vitamin B12 obtained through plant sources. Searching for suitable recipes: Cooking at home is not only healthier, but also helps you discover and enjoy new dishes. Read the ingredient lists on food: This avoids hidden sugar or unwanted additives in finished products.

Step 2: When to eat?

Integrate regular meals into your daily routine.
Fixed time helps you keep your blood sugar levels stable. This way you avoid among others Cravings attacks.
But you can also cope with only 2 recipes per day, choose this option.
Take long breaks between your meal times (approx. 4-5 hours during the day and min. 10 hours between dinner and breakfast).
Snacks? Yes, but healthy! Think’ e.g. fruit, nuts or yoghurt.

https://www.calculator.net/body-fat-calculator.html

Step 3: How much to eat?

This is where tools come in.
Use a calculator (see below) and determine how many calories you consume per day – based on your lifestyle and (fitness) goals.
Remember, however, that your training also burns calories and schedules enough buffer for it.

Put on foods with high volumes, but low calories that satisfy. The energy density should be max. 125 kcal per 100 g. Also pay attention to how you eat, and slowly and consciously. Listen to your body to avoid too much food.

Healthcust

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