About 10% of Germans are vegetarians. As a figure, that is about 8 million people. This form of nutrition already existed 2500 years ago and was allegedly already practised by Pythagoras. With this type of diet, meat is avoided, but not other animal products such as milk or eggs. Accordingly, this type of diet consists mainly of plant-based foods.

Advantages: This diet counteracts diseases of civilisation such as obesity, diabetes and cardiovascular diseases by reducing the intake of animal fat. Furthermore, digestive problems are reduced by not eating meat. From an ecological point of view, this diet does not do badly either, as the CO2 footprint of vegetarians is smaller than that of those who consume meat.

Disadvantage: If this form of nutrition is not implemented correctly, deficiency symptoms can result from a one-sided diet.

This form of nutrition is a form of vegetarianism, but unlike vegetarians, vegans abstain from all animal foods and not just meat. This includes all dairy products, eggs and even honey, as this is produced by insects. In many cases, being vegan means more than just a diet, as people who live this way also apply their principles to areas outside of food. For example, they also make sure not to buy clothes made of leather or cosmetic products that are tested on animals. Consequently, this form of nutrition is purely plant-based.

Advantages: this diet is seen as the solution to many environmental problems, as the CO2 emissions of vegans are significantly lower than those of meat eaters and even lower than those of vegetarians. In addition, this diet tackles animal suffering in all its forms and does not only refer to the slaughter of animals for meat consumption. Just as with the vegetarian diet, a vegan diet prevents common diseases. If you think that you hardly eat any protein, you are wrong. Because vegans hardly lack this micronutrient, as pulses have plenty of it.

Disadvantage: Depending on how one implements this diet, it can become somewhat more expensive. In addition, vitamin B12 often has to be taken additionally to prevent a deficiency.  

This is another form of vegetarianism that avoids meat (beef, pork and poultry) but not fish and seafood. The term is derived from the Latin "piscarius" (fish), which is why this diet is also known as pesco-vegetarian. Foods of plant origin, i.e. fruit, vegetables, nuts and pulses, form the main component of this diet.

Other animal products such as milk, eggs and honey are also allowed.

Advantages: This diet is more varied than that of vegans and vegetarians. Fish also provides a large amount of unsaturated fatty acids, which are vital for humans as they support the immune system. In addition, fish is an excellent source of protein and contains a lot of vitamin B12.

Disadvantages: Vegans and vegetarians like to accuse pescetarians that this diet does not contribute to reducing animal suffering, because fish are often not slaughtered properly and they feel pain just like other animals. In addition, our oceans are already suffering from overfishing and the ecological balance of the seas is falling apart. Last but not least, more and more industrial substances are flowing into our waters, which are absorbed by the fish (e.g. microplastics) and which we in turn consume.

This is also another form of vegetarianism, but here fruits form the basis of the diet. Unlike conventional vegetarians, it is important for frutarians that the plants do not suffer any damage or die from the harvesting of the fruit. For this reason, some frutarians only eat fruit that has already fallen from the tree. Therefore, fruit that can be picked is particularly good, as the plant remains undamaged. Fruit, nuts, seeds, pulses and cereals are most suitable for this type of diet. Tubers and roots are not allowed.

Advantages: this form of nutrition offers protection to both plants and animals.

Disadvantages: With a purely frutarian diet, one runs the risk of consuming too little micronutrients such as iron, iodine or calcium. The one-sided diet can lead to malnutrition and fructose excess. This diet is not recommended for competitive athletes, pregnant women, people in style and children.

People who eat like this are also called "part-time vegetarians". This is a form of nutrition in which one eats healthily and consciously, does not do without any particular food, but significantly reduces the consumption of meat. Many people who eat this way only eat meat twice a week, for example, and pay special attention to its origin and quality. In other words, there is a conscious examination of what is being consumed. Around half of Germans eat this way - and many of them are not even aware of it.

Advantages: This type of diet is ideal for people who do not want to give up meat completely. In many cases, this diet is also a first encounter with vegetarianism, when they realise after a while that it is possible to eat well without meat. It supports our environment in moderation and promotes our health, as less meat means, among other things, a lower risk of high blood pressure.

Disadvantages: Despite not abstaining from certain foods, a one-sided diet may result. For this reason, care must be taken to eat a varied diet even with this form of nutrition. Fruit and vegetables should still form the main part of the diet. In terms of animal welfare, this diet is only of limited help, as ultimately all forms of animal products are consumed, even if they are of better quality.

The Paleo diet is also called the Stone Age diet (Paleolithic = Old Stone Age), as this diet is based on the foods that were available in the Stone Age (fish, seafood, nuts, fruit and vegetables). Foods such as cereals, sugar and dairy products are avoided, as they did not exist then in the form we know them today. Proponents of this diet are convinced that the diet of yesteryear still has a positive effect on our health today, as human genes have not changed since time immemorial. With this form of nutrition, there are no extraordinary rules apart from "everything can be eaten that our ancestors were able to pick, gather and hunt".

Advantages: This diet offers several health benefits. These include a reduction in body weight and a positive effect on insulin metabolism. For this reason, this diet is often used for autoimmune diseases. In addition, this diet avoids highly processed foods and sugar, as it is a natural form of nutrition.

Disadvantages: However, the increased consumption of meat should be viewed critically and sustainably. It should also be remembered that a Stone Age diet is difficult to define, as humans only ate what was in their immediate environment. Converting to a Paleo diet can be challenging because you have to get rid of old eating habits. Last but not least, it is worth mentioning that the absence of cereals and dairy products can lead to deficiency symptoms.

With this diet, as the name suggests, there are only a few carbohydrates on the table. Accordingly, pasta, potatoes and bread are omitted. Instead, foods rich in protein and unsaturated fatty acids are consumed.

Advantages: With this type of diet you lose weight relatively quickly because you eat few carbohydrates. The fats and proteins ensure that there is no appetite. Insulin production is also reduced so that fewer fats can be stored.

Disadvantages: The low intake of carbohydrates can lead to cravings and thus to the yo-yo effect if you want to lose weight. Furthermore, an unbalanced diet causes an increase in our cholesterol level. For this reason, we should not completely avoid carbohydrates, but distinguish between "good" and "bad" ones and consume them in moderation. Whole-grain products, for example, are considered "good carbohydrates". Products made from wheat flour are considered "bad".

The ketogenic diet is a specific version of the low carb diet. A ketogenic diet is a low-carbohydrate, but very high-fat diet, which is intended to bring about a metabolic change in the body. Potatoes, bread, rice, pasta and sugar are not allowed in this diet. Fish, meat, sausage, eggs and certain vegetables are, however. Because the body gets few carbohydrates, the glycogen store of the body is used up after a short time. In order to still be able to supply energy to the cells, the metabolism changes. The liver then breaks down the fats into ketogenic bodies and passes them on to the muscles and brain. This metabolic state is called ketosis.

Advantages: Proponents of this diet report that they suffer less from food cravings and are psychologically and physically more efficient anyway. In addition, the low carbohydrate intake results in a more stable blood sugar level. This diet is even recommended by doctors as an additional form of treatment for certain metabolic diseases.

Disadvantages: should only be implemented under the supervision and guidance of doctors, as there is no "one" diet plan for this form of nutrition. A change to this diet can lead to fatigue, bad breath, concentration problems and constipation. In addition, the ketone bodies can lead to hyperacidity in the blood. In addition, eating outside the home is very limited, as restaurants are rarely designed for such a diet.

The high carb diet is a carbohydrate-based diet that focuses on the natural feeling of hunger and satiety rather than on calorie intake. However, you are not allowed to eat everything, as the carbohydrates you eat should be vegan and low in fat. Dr. John A. McDougall is considered a pioneer of this diet and is convinced that the calorie deficit caused by the increased intake of plant-based foods is already sufficient to lose weight.

Advantages: the resulting calorie deficit reduces body weight, which in turn has positive effects on general health (e.g. reduction of the risk of diabetes). This diet is considered easy to digest due to the consumption of carbohydrates, not least because of the fibre intake.

Disadvantages: However, the fat and protein intake remains imprecise, as McDougall did not specify them. In addition, you have to make sure that you take vitamin B12, as this form of nutrition is vegan and this vitamin is mainly found in animal products.

This is a form of nutrition that is also a counter-movement to the industrial processing of food. This type of diet is mainly about eating food in its least processed and most natural form. This means, above all, avoiding preservatives, flavour enhancers, colourings and added sugar.

Advantages: this diet has a number of advantages. For one thing, it is environmentally friendly, since regional and seasonal products are used. In the most radical case, plastic is dispensed with completely. By dealing with the individual ingredients, one gets a general, pronounced awareness of nutrition. By eating a balanced diet and avoiding additives, weight loss is automatically promoted and the risk of diabetes is reduced by cutting out sugar. This diet is suitable for vegetarians, vegans and meat eaters. Due to the natural and unprocessed form of the food, it still contains sufficient vitamins and minerals to keep the body's acid-base balance balanced. Cleaner skin and more energy are among the consequences.

Disadvantages: this way of eating is very time-consuming, because you have to cook and make everything yourself, especially things like sauces (ketchup, mayonnaise, etc.) cannot be bought ready-made. In addition, this type of diet can be relatively expensive, as organic products have to be used more often. Another point that definitely has to be taken into account is the discipline and organisational skills that are definitely needed with this type of diet in order not to fall back into old patterns. Eating in restaurants is also rather difficult. Finally, the change to this diet can lead to digestive problems.

This is a form of fasting that is said to have many different healthy effects on the human body. Depending on which form of fasting is implemented, food is abstained from for several hours or days - the duration and frequency of the intervals vary accordingly. This form of fasting is designed to be incorporated into everyday life over the long term.

Advantages: this type of fasting promotes fat burning, inhibits inflammatory processes and improves blood cholesterol levels. It also contributes to the reduction of age-related risk factors (Alzheimer's, diabetes,cardiovascular diseases).  Weight loss is facilitated. The absence of food is natural, considering that our bodies are naturally designed to ( Stone Age). However, we have become accustomed to the ubiquitous supply of food in our environment. Intermittent fasting is also a relief for our bodies.

Disadvantages: Intermittent fasting can be stressful, especially at the beginning, because you have to change your eating habits. For many, this way of eating is suitable for everyday life, but everyone has to find their own way with it and see whether this form of nutrition would be suitable for them, for example, how it fits into their everyday life if they work shifts.

Ultimately, there is no one-size-fits-all healthy diet. This has now been confirmed by several studies. Because what is good for one person is not tolerable for another. It is important to note that food intolerances and allergies alone create restrictions that do not exist for others. For example, people with gluten intolerance may consume more meat than others because they already have to avoid some foods anyway. It is equally important to consider other health restrictions, such as intestinal diseases or diabetes. In many cases, these patients cannot eat all the foods that are the main components of a diet.

Accordingly, you have to look at which form of nutrition is most suited to your ethical principles, his goals and his physical condition fits.

However, tried and tested tips should still be taken into account, because the consumption of sugar and ready-made meals that are full of preservatives are demonstrably not good for our bodies. The motto is still to eat a varied diet, as a one-sided diet can lead to deficiency symptoms.