No matter how much you exercise, you will not lose weight if you eat more calories than you burn off during exercise. The energy balance is the deciding element.
Many people who exercise regularly automatically take care of what they eat since they want to make the most of their physical efforts. For instance, there is a common public belief that physical activity is only 20-30% effective for weight loss. In contrast, healthy nutrition should represent the remaining 70-80%. Changing your diet to healthy foods will not only provide your body with the necessary nutrients but also simultaneously ensure that your body reduces weight healthily and progressively.
Get coached by our experts
If you feel overwhelmed because you think you have to invest a lot of time and organization in your dream shape challenge – don’t worry, our experts in nutrition and sports will provide the information you need and guide you through your body transition. We’ve interviewed our nutrition expert Dr. Iken who is happy to advise you on healthy eating habits.
FitLine: Hello, Dr. Iken. Could you please introduce yourself?
Dr. Iken: Hello, my name is Dr. Marcus Iken. I am 52 years old and have worked for PM-International since May 2011. First, I started at PM-Speyer, where I stayed for six years, and in 2017 I relocated to Luxembourg. In the beginning, I was working at the Luxembourg Institute of Science and Technology (LIST) in Esch at the House of Biohealth. Now, for over a year, I’ve been working in the headquarters in Schengen. My main task at PM-International is the scientific research of ingredients for FitLine products as well as product development.
FitLine: Can you please tell us more about your background?
Dr. Iken: I am a former competitive athlete with a degree in nutrition science. I then became really interested in nutrition because of my involvement in sports. I’m passionate about nutrition and weight loss, particularly regarding competitive sports.
FitLine: What is your ProShape All-in-1 favorite?
Dr. Iken: My favorite ProShape All-in-1 is the ProShape All-in-1 Mousse au Chocolat. I eat it every day for breakfast with oats or cereals. If I drink a ProShape All-in-1 as a Shape, I mix Chocolate with Coconut or Chocolate with Wild Berries. What I love the most about all the Shapes is the fantastic natural taste!
FitLine: Can you share the best nutrition tips you follow yourself every day?
- Eat healthy and not too much ➞ You already know what to do! Just do it!
- Combine your diet with good nutrition supplements!
- Drink a lot of water
- Cut down on alcohol
- Make it easy and not too complicated
- Every single step counts! Working out, doing sports, walking, and burning calories every day!
FitLine: Which FitLine-products do you recommend for weight loss?
- FitLine ProShape All-in-1 Shapes of all flavors
- FitLine ProShape2go bars of all flavors
- Aminos of the FitLine ProShape Amino
- FitLine Herbaslim Tea
- FitLine C-Balance
- And as a perfect start for the weight loss program, the FitLine D-Drink
FitLine: Can you please explain the meaning of “low carb”?
Dr. Iken: That is a really good question! In general, low carb means a nutrition diet lower in carbohydrates than before. So, there is no particular amount of carbohydrates in general! I’ll give an example from the period when I was an athlete years ago. About 25 years ago, I ate about 1000 g of carbohydrates daily; today, I eat about 400 g. So, compared to my diet years ago, now it is a low-carb one. 😉 There are only more specific data when it is called a ketogenic diet. Then the body has to produce ketone bodies (that means less than about 60 g (woman) and 80 g (man) of carbohydrates per day) or a no-carb diet, which means as low an intake of carbohydrates as possible over the day (about 20 g/d).
Learn more about healthy eating
So you are aware of the relevance of diet to health. After the first two days of the ProShape Challenge, you will have to cook a healthy meal, not replaced by FitLine ProShape. Our Fitness coach, young Luxembourgish tennis player, and fresh culinary enthusiast Alex Knaff shared his simple rules and recipes to help you maintain a healthy lifestyle:
- Try to eat high in protein
- Find healthy foods that you enjoy
- Build muscle to burn fat
- Take the time to cook at home as you will eat healthier
- Prioritize unprocessed and whole foods
- Follow the 90-10 rule (90% healthy, 10% cheat meal)
If you are looking for simple and healthy recipes, Alex also shared some of his easy-to-prepare meals.
Overnight oats recipe by Alex Knaff
You have probably already heard about the benefits of overnight oats. Due to the vitamins, unsaturated fatty acids, and few calories, this oatmeal is very healthy. In addition, it provides you with essential minerals, iron, and folic acid, which a healthy body needs.
Here are the ingredients you will need for Alex’s overnight oats version (depending on your preferences, you can add other nuts, coconut flakes, cinnamon, etc.):
- 1 cup of oats
- 1 tablespoon of chia seeds
- 1/4 teaspoon of salt
- 1 cup of skyr
- 1 cup of milk
- handful of blueberries
- 1 pinch of cinnamon
Mix the milk, chia seeds, salt, and cinnamon with the oat flakes in a jar. Put it in the fridge overnight, and add the blueberries in the morning. Enjoy the fruity meal for breakfast!
Vegetable “Tian” recipe by Alex Knaff
Here are the ingredients you’ll need:
- 2 zucchinis
- 2 red (or green) peppers
- 1-2 garlic cloves
- 1 onion
- 1 eggplant
- 1 big tomato
- 1 bottle of pureed tomatoes
- Salt and pepper
Cut the zucchini, tomato, and eggplant into slices; the red pepper into cubes. First, roast the chopped onions for a few minutes in the pan, then add the peppers. Roast for a few more minutes. Add salt, black pepper, and chopped garlic. Then mix all the ingredients and add the tomato sauce. Leave it to cook for a few more minutes, and then put the slices of zucchini and eggplant on top. Cover it and let cook until the vegetables on top get tender-crisp.
And a friendly reminder at the end
Patience is essential and the key to successful results in terms of changing eating habits. Give yourself and your body time, and you will see how soon you achieve your goal!