With obesity, a low-calorie, satiating diet with high nutrient density is especially important. Foods with high energy density, a lot of sugar, or few fibers can make weight loss more difficult. Here you can see which foods are classified as suitable or unsuitable with obesity.
With Obesity, 158 foods are currently allowed and 110 foods are not recommended. Check all foods in the interactive tool above.
Favorable foods include fiber-rich, protein-rich foods with low energy density: vegetables, legumes, whole grains, lean meat, fish, and low-fat dairy products. They are filling and provide few calories relative to their volume.
Foods with high energy density and low satiety should be avoided: sweets, fast food, sugary drinks, chips, white bread, and highly processed products. They deliver many calories but barely satisfy hunger.
A low-carb diet can help with short-term weight loss, but is not a universal solution. Ultimately, the calorie balance is decisive. More important than a specific diet is a permanently tolerable way of eating with high nutrient density.
A calorie deficit of 500-750 kcal per day below maintenance needs is considered moderate and sustainable. Individual needs vary depending on age, gender, weight, and activity level. Nutritional counseling is recommended.
There is no single best diet. What matters is a moderate calorie deficit (300-500 kcal/day) with a balanced, satiating diet. High in protein, high in fiber, and with plenty of vegetables works best long-term.
A weight loss of 0.5-1 kg per week is considered healthy and sustainable. Crash diets often lead to the yo-yo effect. Even 5-10% weight loss significantly improves blood values, blood pressure, and metabolism.