Frequently asked questions

Apple cider vinegar is no miracle cure. There is little evidence for an effect on weight. If you like it, drink it well diluted. Undiluted, the acid can irritate teeth and stomach.

Blood sugar spikes are rapid rises after sugary meals or drinks. Afterwards blood sugar often drops quickly, which can trigger cravings. Balanced meals with protein, fibre and fat keep blood sugar more even.

Protein and fibre are filling. Protein also helps you maintain muscle. Fibre from wholegrains, vegetables and pulses supports digestion.

Emotional eating means eating because of feelings such as stress, boredom or sadness rather than hunger. It is very human. It can help to pause and ask: am I hungry? Alternatives such as a walk or a chat can help.

A diet rich in vegetables, fruit, wholegrains, nuts and plant oils can reduce low-grade inflammation in the body. Highly processed foods and a lot of sugar tend to work in the opposite direction.

No diet works only on the belly. A balanced diet with plenty of vegetables, protein and fibre and little sugar and alcohol helps the whole body. What matters is what you can keep up in the long run.

Fat is part of a balanced diet. Prefer plant oils, nuts and fish, and eat fewer highly processed foods. Specific amounts are given in the German Nutrition Society's recommendations.

The basal metabolic rate is the energy your body needs at complete rest, for example for breathing, heartbeat and organs. If you eat much less over a long time, your body can reduce its energy use. Very strict diets are therefore rarely helpful.

A mix of oats, water and lemon is a fibre-rich drink, but no substitute for medical treatment. Oats can be part of a balanced diet.

Oat milk contains sugar produced from starch during manufacturing. On an empty stomach it can therefore raise blood sugar faster. Oat milk with a meal or unsweetened alternatives such as soy or almond drinks are a good choice.

Intermittent fasting alternates eating and fasting periods, for example with a longer break overnight. It can help some people structure their day. If you have health conditions or take medicines, talk to your doctor first.

Intuitive eating means learning to listen to hunger and fullness signals again instead of following strict rules. Being kind to yourself is part of it. It can help many people. With eating disorders it should be accompanied by a professional.

Kilocalories and kilojoules are two units for energy from food. Packaging shows both. In everyday life people usually count in kilocalories because the unit is more familiar.

It is individual. Your needs depend on age, sex, height, weight and activity. They are made up of your basal metabolic rate plus the energy you use through activity. Online calculators only give a rough idea.

No, carbohydrates are an important source of energy. Quality matters: wholegrains, pulses, vegetables and fruit are good sources. How much you need depends on your daily life. The German Nutrition Society's recommendations give guidance.

Foods high in protein, fibre and water, such as pulses, wholegrains, vegetables, eggs, quark or oats. Eat slowly and mindfully. That way you notice fullness better.

Fullness comes from signals from the stomach, gut and hormones that the brain processes. This takes a while, which is why eating slowly helps. A rumbling stomach is not always a sign of hunger. It also comes from normal digestive movements.

Spinach contains iron, but less than long believed. The body absorbs plant iron better together with vitamin C. If you suspect iron deficiency, a blood test at your GP helps.

Common reasons are too little protein and fibre, blood sugar swings, lack of sleep, stress or eating too fast. Sometimes it is appetite rather than hunger. If strong hunger persists, have the cause checked by a doctor.

Vitamin B12 is mainly found in animal foods such as meat, fish, eggs and dairy. On a vegan diet you need a supplement or fortified foods. A blood test can show whether you are low.

These treatments reduce appetite rather than remove it. Most people eat smaller portions and feel full sooner, while still enjoying meals normally.