How much can I/should I lose weight with this diet form?

The fitness diet is not so much a diet as a lifestyle. For the sake of health, the diet should be balanced and exercise and sports should be an integral part of everyday life. A successful weight loss depends on the achieved calorie deficit.

This results from the amount of energy absorbed through food and the consumption of the body in motion, in addition to the need at rest. A negative calorie balance results in weight loss. The deficit should only be chosen high enough to ensure that a supply of all essential nutrients is still possible. Realistically, a healthy deficit and a moderate to high sports workload can lead to a weight loss of two kilos per month, and even more at the beginning due to the loss of water.

Side effect of the fitness diet

Many followers of a clean diet and fitness lifestyle present their way of life as the only truth that leads to athletic success and slim, trained bodies. There are numerous ways to lose weight in a healthy way. Many users cannot cope with low carbohydrate intake, and a strict diet and training plan cannot be implemented in many everyday situations, such as social events, business trips or vacations.

It is important to maintain a balance. Even occasional exceptions such as sweets or alcohol do not immediately cancel out all success. On the contrary, they increase the likelihood of sustainably pursuing a healthy lifestyle. The approach following the fitness diet is only one of many possibilities to lose weight and to keep it permanently and to live healthy. In the end, you have to find the way that is right for you.

What are the risks/hazards of this diet?

The fitness diet aims at a healthy way of life, with a high protein intake and a high sports workload to keep the body in shape and define muscle mass. The danger here lies in the distinction of foods into “good” and “bad” foods and the categorical rejection of the latter. People with a predisposition to eating disorders can be strengthened in their tendencies by such thoughts and get into a dangerous spiral of low food intake with a high sports workload. In the context of a healthy diet, it is difficult and requires a lot of fine tuning to cover all the nutrients of the body and at the same time to achieve a deficit, unless a decrease is desired. There is also a widespread misconception that it is possible to build muscle mass and lose fat at the same time.