Low carb, intermittent fasting, keto, detox – there are countless diets that promise quick results. But which ones really work? And, above all, which ones are sensible and suitable for everyday use in the long term? In this article, we provide an overview of various popular diets and explain why the best solution is often not a diet at all, but a conscious, healthy diet.
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What is the goal of a diet anyway?
Diets are usually associated with weight loss. But many people also want more energy, a better body image or health benefits. The problem is that many diets rely on quick results, often at the expense of nutrient intake, well-being or mental health.
What works in the short term is often difficult to sustain in the long term. That is why it is worth judging diets not only by their effect on the scales, but also by whether they fit your lifestyle and whether you can stick to them in the long term.
Interval fasting – eating by the clock
Interval fasting is not a classic diet in which certain foods are forbidden. Instead, it is about eating at certain times and taking longer breaks in between. Two variants are particularly popular:
- 16:8: eat nothing for 16 hours and then eat for eight (e.g. from midday to 8 p.m.).
- 5:2: eat normally for five days and then very little (about 500–600 calories) for two days a week.
A large scientific study from 2024 showed that intermittent fasting can help to reduce body fat, waist size and improve blood sugar, especially in overweight people. Another advantage is that muscle mass is usually not lost, but is maintained or even increases slightly.
Advantage: Many people find it practical because no foods are off limits and you don't have to constantly worry about counting calories.
Disadvantage: During the eating phases, some people reach for large or unhealthy meals. This can negate the effect. Eating breakfast or eating with friends can also become more difficult.
Conclusion: intermittent fasting can be a good way to start if you also eat a balanced diet.
Keto diet – fat instead of carbohydrates
The keto diet puts fat first: carbohydrates are almost completely eliminated in order to specifically change the metabolism. The goal is to bring the body into a state of ‘ketosis’. In ketosis, the body gets its energy mainly from fat instead of sugar. This change is supposed to help you lose weight and reduce the feeling of hunger.
A scientific review from 2023 showed that the keto diet can improve blood sugar and positively influence certain blood lipid levels, especially in people with type 2 diabetes. However, possible risks were also observed, such as an increase in unhealthy blood lipids or a decrease in testosterone levels in men.
Advantage: Rapid weight loss is possible, and many people experience a reduced appetite. Blood sugar levels can also improve.
Disadvantages: The diet is very one-sided and difficult to stick to. The high fat content – often with a lot of saturated fats – can be unhealthy in the long term. Hormonal changes have also been observed.
Conclusion: The keto diet can help in the short term, but is not suitable for everyone. Without medical supervision, it is not recommended, especially for those with health restrictions.
Low carb – fewer carbohydrates, more protein
In contrast to the very strict keto diet, low carb is usually a bit more flexible. The aim is to reduce the amount of carbohydrates – especially from sugar and white flour – and instead incorporate more protein and healthy fats into your diet.
Advantage: Many people develop a more conscious relationship with sugar and highly processed carbohydrates through this form of nutrition. Blood sugar levels can also stabilise.
Disadvantage: Those who overdo it may also avoid healthy sources of carbohydrates such as whole grains, legumes or fruit. In the long term, this can lead to a lack of nutrients.
Conclusion: a moderately low-carbohydrate diet can be useful if it is well-balanced and contains enough plant-based foods. Extreme versions are usually neither necessary nor recommended.
Detox and juice diets – detoxing with liquid food?
With detox diets, solid meals are often replaced with juices, smoothies or soups. The idea behind it: the body should be ‘cleaned’ and relieved by avoiding solid food. Many of these programmes promise detoxification from the inside, for example by avoiding sugar, caffeine or processed foods.
Advantage: Some people find a detox cure to be a good starting point for a more conscious diet. In the short term, you often feel lighter and more disciplined.
Disadvantage: From a scientific point of view, the body does not need any help with detoxification. The liver, kidneys, intestines and skin take care of this all by themselves. So far, studies have not been able to prove any demonstrable health benefits of detox cures. In addition, many of these programmes provide too little energy, protein and important nutrients. This can lead to cravings, fatigue and concentration problems, and often a relapse into old eating habits follows the cure.
Conclusion: Detox cures look attractive at first glance, but the body does not need any artificial detoxification. If you want to do something good for yourself in the long term, you should opt for a balanced, natural diet instead of short-term juice cures.
Formula diets – losing weight with shakes and bars
This form of dieting usually involves replacing one or more meals a day with ready-made products such as shakes, bars or soups. These contain precisely defined amounts of calories, protein, vitamins and minerals.
Advantage: the method is easy to implement because portions and calories are already specified. This makes significant short-term weight loss possible, especially for people who are severely overweight.
Disadvantages: The products are often expensive and taste artificial. In the long term, many people find it difficult to return to a balanced diet. There is usually no learning effect for everyday life, for example in dealing with portion sizes or feelings of hunger and satiety.
Conclusion: A formula diet can help you lose weight in the short term, especially if you are under medical supervision. However, it is not suitable as a long-term solution. What's more, a major scientific study shows that long-term success depends on whether you are able to change your diet afterwards.
What many diets have in common – and why they fail
Most diets promise quick results, whether through calorie restriction, specific bans or strict rules. But it is precisely these restrictions that make them difficult to sustain. Added to this is the psychological pressure of constantly having to eat ‘perfectly’.
The notorious yo-yo effect is also a well-known problem: after a diet, the body quickly regains lost weight, often even more.
What really helps: a sustainable, healthy diet
Instead of going from one diet to the next, many experts advocate a long-term approach to nutrition that is both nutritious and enjoyable. This is not about going without or rigid rules, but about a conscious and practical approach to food that can be incorporated into everyday life.
This includes:
- Regular meals that satisfy your appetite and provide the body with energy
- A good mix of wholemeal products, legumes, vegetables, nuts and healthy fats
- Mindful eating, where you listen to your hunger and satiety levels
- And last but not least: enjoyment without a guilty conscience, because there is a place for your favourite foods too
Eating this way is good for your body, not just for a few weeks, but for a lifetime.
Conclusion: no diet in the world can replace a balanced lifestyle.
Diets may work in the short term, but they rarely provide a long-term solution. It is much more important to eat food that nourishes you, tastes good and suits your lifestyle. If you eat consciously, enjoy regular meals and don't put yourself under unnecessary pressure, you don't need a diet, but have the best basis for a healthy life.
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Frequently asked questions
Is it possible to combine keto and intermittent fasting?
Yes, it is possible in principle. Some people combine both methods to lose weight faster. They eat within a specific time frame (e.g. 16:8) and the meals consist of very few carbohydrates, but a lot of fat and protein. It is important to pay attention to your own body, because not everyone copes well with this combination.
Which is better for losing weight, keto or low carb?
Both diets can help you lose weight. The keto diet is stricter because it almost completely excludes carbohydrates, while low carb is more flexible and allows healthy carbohydrates in moderation. Which method works better depends largely on your lifestyle and personal preferences. For most people, a moderate low-carb diet is easier to implement in the long term.
Which diet largely avoids carbohydrates?
This is especially the case with the keto diet. Here, carbohydrates are almost completely eliminated in order to put the body in a state of ketosis. Low carb diets also reduce carbohydrate intake, but usually not as much as keto diets.
