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Change your nutrition to low carb & high protein

Successful weight loss is based on a balanced diet combined with regular exercise and a healthy lifestyle. In addition, a diet based on the principles of low carb and high protein as well as appropriate nutritional supplements can help you achieve your desired weight. With the following dietary principles, it is easier than you might think:

Reduce calories - but with enough protein, please!
A simple dietary calorie reduction recommended in the past by cutting out fat was more of a fasting regimen than an efficient weight management program. This is because valuable muscle is lost as along with fat. However, muscles burn significantly more calories than fatty tissue. As a result, the more muscle mass you lose, the more you must reduce your calorie intake, which in turn makes the body even more to economise energy losses (reduction of basal metabolic rate).

This is why protein is so important. It helps to maintain muscle mass even during calorie reduction and is also used in clinical diets for the following reasons:

• Proteins are much more satiating than carbohydrates and fats (Weigle et al., 2005).
• Around 20-30% of the calories from protein are needed for digestion and are burnt as heat (thermogenesis), so they cannot be stored in the body's stores. This means that more energy is burnt than with carbohydrates (5-10%) or fats (as little as 0-4%).
• Muscle mass is maintained, which results in a higher basal metabolic rate (Layman, 2009).
• The reduced body weight can be maintained more successfully, i.e. less yo-yo effect (Lejeune et al., 2005).
• Better blood lipid levels, i.e. increased cardiovascular health (Volek et al., 2005).
• The connective tissue of the skin is strengthened and remains firmer.

Sustainable weight loss - pay attention to this:

Complex carbohydrates
If you want to lose weight successfully and sustainably, avoid fast carbohydrates and prioritise slow - long-chain or complex - carbohydrates from wholegrain products, whole fruit (not juices) and vegetables. These carbohydrate sources have a medium to low glycaemic index (GI), ensure a lower insulin output, which keeps fat burning more active, and provide long-lasting energy.

High-quality, low-fat protein
Look for high-quality, low-fat protein such as lean meat and skimmed milk products. Lean meat without visible fat, whether beef, pork or chicken, contains less than 4% fat! Over 50% of these (intra-muscular) fats are valuable monounsaturated fatty acids.

Healthy fats
Only use high-quality fats and oils such as rapeseed, linseed and olive oil and eat nuts and fish several times a week. Nowadays there is an overweight of omega-6 to omega-3 fatty acids: therefore consume more fish and less sunflower and peanut oil. It is better to use butter sparingly instead of margarine, as the former contains valuable CLA (conjugated linoleic acid). Valuable fats are not vegetable or animal, but monounsaturated and polyunsaturated. If you are overweight, avoid saturated fats, which are mainly found in industrially processed foods (crisps, pastries, sausages, fatty meat).

Boost your diet with fat burning supplements
The FIGURE & SHAPE product line from SPONSER comprises modern products based on the low carb/high protein concept. Combined with effective fat burning ingredients, they support the path to your desired weight:

Vegan instant drink powder, combines a classic electrolyte sports drink with an ultra-light drink (only 10 kcal/500 ml). Contains ingredients such as L-carnitine, choline and catechins from green tea and green coffee extract (decaffeinated) to promote fat metabolism and thermogenesis. The active plant substances from green tea are also highly effective as antioxidants and protect against oxidative stress (e.g. from exercise, sun, environmental toxins, etc.). The soluble dietary fibres support digestion and mineral absorption. Ideal for any sport lasting 1-2 hours with the aim of increasing fat metabolism. Also suitable as a carbohydrate-free everyday drink during a diet.

Multi-preparation with several, clinically tested botanical extracts for increased activation of fat metabolism and thermogenesis. Add 1 scoop (5.5 g) 2 x daily to a protein shake or other drink.

Caffeine shot with 200 mg caffeine. Caffeine activates the fat metabolism and thus increases calorie burning (thermogenesis). Take 1-2 times a day, preferably on an empty stomach (caution: test your tolerance!) or combine with a meal that is as low in carbohydrates as possible.

High-quality protein shake based on milk, egg white and whey protein. This gives it a very high biological value and is ideal for muscle maintenance. With L-carnitine to promote fat metabolism and dietary fibre for increased satiety. Together with salad, fruit or may be a slice of bread, it also makes a wholesome evening meal.

Combination of plant-based protein sources (rice, pea, chickpea, yeast, sunflower seeds). Vegan protein shake prepared with water for a balanced amino acid profile. Available in the neutral variant for flavouring by yourself or as a chocolate flavoured version

Highly satiating protein bar that is ideal as a convenient, preparation-free shake alternative. No melting, no sticky texture, pleasant to chew. Can be used as a protein shake alternative, partial meal replacement and protein-rich snack.

Clear protein shake that contains 20 g of protein per portion and tastes as fruity and delicious as a thirst quencher. It is suitable both in connection with sports activities and as a functional drink in active everyday life and wherever additional protein intake is required. Contains only 0.1 g sugar and 0.4 g carbohydrates per serving.

Layman DK (2009): Dietary Guidelines should reflect new understandings about adult protein needs, in: Nutr Metab (Lond). 2009 Mar 13;6:12.
Lejeune MP et al. (2005): Additional protein intake limits weight regain after weight loss in humans, in: Br J Nutr. 2005 Feb;93(2):281-9.
Volek JS et al. (2005): Diet and exercise for weight loss: a review of current issues, in: Sports Med. 2005;35(1):1-9.
Weigle DS et al. (2005): A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations, in: Am J Clin Nutr. 2005 Jul;82(1):41-8.

Author: Remo Jutzeler
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ