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Max Planck Diet – how it works

by Josephine Andrews
Published: Last Updated on 350 views

The Max Planck Diet is a two-week reduction diet. A strict weekly schedule specifies the daily meals. The food selection is very limited and protein-heavy, the amount of calories is drastically reduced. This should tumble 9 kilos within the 14 diet days. Find out here whether the Max Planck Diet keeps what it promises.

What is the Max Planck Diet?

Behind the Max Planck diet plan is a strict weekly target with precisely defined meals. These consist largely of meat, ham and eggs – in total around 35 percent of the daily energy intake comes from protein .

This means a significantly higher proportion of protein per day than the 10 to 15 percent recommended by the German Society for Nutrition.

Carbohydrates make up about the same proportion (DGE recommendation: 55 to 60 percent), fat provides around 30 percent of daily energy, which corresponds to the DGE recommendation. Black coffee and tea with lemon for breakfast every day are a central part of the seven-day plan, which is repeated after the first week.

Even if the composition of macronutrients does not appear catastrophic at first glance, the amount of nutrients and energy provided by the meals is far too low.

Those who want to lose weight only get a total of up to 800 kilocalories per day – worryingly little in view of the energy guideline of the DGE, which is just over 2,000 kilocalories a day for adult men and just under 2,000 kilocalories for women.

Accordingly, the Max Planck Diet is a reduction diet, but at the same time also belongs to the metabolic diets. Your declared goal is not just a weight loss of up to nine kilos within two weeks. It is also said to boost metabolism. According to the diet description, the metabolic performance should remain increased for up to three years after the diet.

The Max Planck Society – a renowned research organization – has nothing to do with this diet, despite the fact that it has the same name. On the contrary: She distances herself very clearly from this concept and warns “Hands off this plan”. Who actually invented the Max Planck Diet is unknown.

This is how the Max Planck Diet works

The Max Planck Diet follows a strict diet plan with only two, maximum three meals a day. There is no room for interpretation as far as the courts are concerned.

The food on the Max Planck Diet consists primarily of steaks, cooked ham and boiled eggs. Vegetables, salad or fruit are on the menu every day in varying compositions and in any quantity.

However, the selection is limited and consists of spinach , green lettuce, celery, tomatoes or carrots, for example. Black coffee or tea with lemon is served for breakfast, and a roll is also allowed on four days.

One day a week, any amount of natural yoghurt with fruit is served in the evening – otherwise no dairy products are provided. Alcohol is strictly forbidden. At the end of the two-week diet, you can eat normally again.

That brings the Max Planck Diet

The Max Planck Diet results in rapid weight loss. However, this is due to the initial loss of water due to the increased kidney function as a result of high protein consumption and the drastically reduced number of calories.

It therefore usually does not last long as soon as you eat normally again after the end of the diet, since you are neither starting a balanced diet nor regular exercise is included in the diet plan.

There is no scientific evidence for the weight loss of up to nine kilograms in fourteen days or the metabolic change – just as little for the (long-term) effectiveness of this diet.

Risks of the Max Planck Diet

  • Yo-yo effect, since no balanced diet is learned
  • feeling hungry
  • digestive problems
  • Lack of essential fatty acids, minerals and fiber
  • health hazards such as kidney strain or gout (in the case of prolonged dieting)

Max Planck Diet: Conclusion

This diet is extremely one-sided. Long-term health impairments are unlikely due to the short span of two weeks. A sufficient supply of all necessary nutrients is not guaranteed, which is why this type of diet is to be classified as questionable.

The promised nine kilogram weight loss is just as unrealistic as a change in metabolism. You don’t learn to eat a balanced diet and change your exercise habits. The Max Planck Diet is therefore not suitable for permanently reducing body weight.

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