Food & Fitness Facts.

You want to gain muscles or to lose weight? 70% of your success is the right food and 30% is physical exercise. But most important is: your knowledge and attitude to achieve your food aim. Sorry, there is no “wonder pill” or “wonder food” from Korea or Switzerland that can so this job from you. In fact a recent market study from Nielsen has shown that Europeans are turning away from diet products such as diet pills or diet shakes. Instead health-conscious customers turn to fitness food and exercise to achieve their food aim. Achieving your personal aim is not that complicated – whether you want to lose weight, gain muscles, run a marathon or simply lift-up your overall fitness.​

For losing weight you need to achieve a (1) “calorie deficit” which means you need to eat less food than your body consumes in a day. However it is not enough to eat less. The quality and composition of your food (2) is also important to achieve your aim. Here is what you need to know to lose weight, but also avoid a jojo-effect:​

What is a calorie deficit? Why I need to know this?

Everyday your body needs a certain amount of energy, which depends on: Your “basal metabolic rate” (the energy that your body consumes at rest, even if you just sit and do nothing but watch a soap opera) plus your “active metabolic rate” (the energy that your body need for all your activities during a day). The key to any diet is: you must consume fewer calories than your total calorie requirement.​

The Math is easy: Basal metabolic rate (BMR) + Active metabolic rate (AMR) = Total calorie requirement (TCR).​

How big should my calorie deficit be?

Research has shown that you need a deficit of 400 kcal per day to successfully lose weight. If you consume 400 kcal less than your body consumes (TCR), your body will start to burn fat. But your deficit should not be bigger than 500 kcal. Why? Because you will have not enough energy for effective exercise and there is a strong risk of a jojo-effect. So please take your time and a bit of discipline.​

What food should I eat?

You want to reduce calories, but it is crucial that you consume enough micronutrients. Micronutrients are vitamins, minerals, Omega-3 fatty acids and trace elements that your body needs, so that you stay healthy and fit. Just eat a lot of fish, vegetables & fruits and please stay away from transfats (cakes, biscuits, fast food, fried food etc.). This is half of the job, because automatically you will consume enough micronutrients in them and avoid adding new fat. Please check our recipes below:​