Feel free to pep up your COMPLETE d-eat shake and adjust it to suit your taste. But if you want to lose weight, remember that you cannot add more than 50 kcal to your shake.

During the first two phases (weight loss and stabilisation), you eat one or two healthy, balanced meals per day. The Healthy Eating Plate from the Harvard T.H. Chan School of Public Health shows you the ideal composition of this main meal.

The Healthy Plate should consist mostly of fruit and vegetables – taking up ½ of the Healthy Plate: in this regard, pay attention to colour and variety. Because of their unfavourable effect on blood sugar levels, the Healthy Plate does not count potatoes as vegetables.

Choose wholegrain products – ¼ of the Healthy Plate: wholegrain cereals – wholegrain wheat, barley, quinoa, oats, brown rice and wholegrain products such as wholegrain noodles – have a milder effect on blood sugar levels and insulin compared with white bread, white rice and other heavily processed grain products.

Proteins – ¼ of the Healthy Plate: tofu, seitan, pulses (chickpeas, beans, lentils) and nuts are healthy, versatile sources of protein. Good to know: Most people automatically think of meat when it comes to protein. However, many plants and fungi also contain a significant amount of protein. Elephants, giraffes and gorillas “only” eat plants – but that doesn’t seem to have a negative effect on their muscles. In addition, animal protein has the disadvantage that it goes hand in hand with increased blood pressure, higher cholesterol and the risk of diabetes. Most preventive and therapeutic concepts recommend a largely plant-based diet.

Beware of snacking. A chocolate here, an orange juice there, and there are always some nuts lying around. If you don’t take a break from eating between meals, you won’t be able to lose weight. The reason for this is that Every time you consume food that contains calories, insulin is produced, and this prevents fat burning . Only when your insulin levels are normal again can the fat melt away. So you should leave a gap of at least 4 hours between meals. And the longer the break, the better the results.

Gentle preparation. Most importantly, avoid baking and deep-frying. Cook food for as long as necessary and for as little as possible, and use only a little, good fat. It’s better to use vegetable oils, and watch out for hidden fats. There is often “invisible” fat in processed foods such as sausage, baked goods, sweets, fast food and ready meals.

Avoid sugar and salt. Sugar, sweetened foods and beverages are not recommended. Use sugar sparingly. When seasoning, be creative with herbs and spices, and cut down on the salt.

Tip: Sweetened foods and drinks often make you hungry again straight after you’ve consumed them. Try to avoid consuming anything sweet before COMPLETE d-eat. That way you’ll feel more satisfied.

Adequate fluid intake is important. Drink 2–3 litres a day – ideally water or some other calorie-free beverage such as unsweetened tea. Beverages sweetened with sugar, alcoholic drinks or “light/zero“- drinks are not recommended.

Eat awarely. Really take time for your meals and concentrate on them completely. This applies both to COMPLETE d-eat and to your regular meals.

Tip: Muesli in the morning, a sandwich at lunch time, fruit in between, and a serving of pasta in the evening… If you want to achieve your ideal weight, you should be aware of what exactly you are consuming day by day. The best way of doing that is by keeping a diet journal which starts on page 12. ->

Active daily life. A balanced diet and physical activity go hand in hand. And it isn’t only regular sport that’s helpful – you should also cultivate an active lifestyle – by walking more often, say, climbing stairs, or cycling.

A great way of maintaining your weight over the long term is d-eat Day. The principle is really simple: On one weekday of your choice you replace 2 of your meals with COMPLETE d-eat, and eat one normal balanced meal. On the other 6 days you can just eat as usual. This “leap day” not only helps to maintain your weight over the long term, it also offers numerous psychological benefits. If used over the long term, the d-eat Day is a helpful tool for self-control and staying motivated.