Dream Body (1): How Proteins and Dietary Fiber Help with Weight Loss

If you want to lose weight permanently, you should focus on an active lifestyle and healthy eating habits. With the right combination of exercise, a diet rich in protein and dietary fiber, and a few simple everyday tips, you can not only reach your ideal weight but also maintain it over the long term. We’ll show you how.

We’ve all been there: summer is just around the corner—but when you look in your closet, reality sets in. Your favorite jeans are tight, and that summer dress is too snug. By now, it’s clear to many: a few kilos have to go.

But where do those extra kilos come from? It’s actually quite simple: if you consistently consume more calories than your body burns, you’ll gain weight. Conversely, if you want to lose weight, you need to burn more energy than you consume.¹ The two most important factors for success on the path to a healthy weight are therefore regular exercise and a balanced diet. Above all, it comes down to choosing the right nutrients and foods. Proteins and dietary fiber play a particularly important role here.

Proteins—Filling Foods with Added Value

Proteins Keep You Full and Boost Your Metabolism

Protein plays an important role in weight loss. It keeps you feeling full for a particularly long time—and there are several reasons for this.^3,4 For one thing, protein-rich food stays in the stomach longer and is digested more slowly5—which prolongs the feeling of fullness. Second, protein stimulates the production of hormones that signal to the brain: “I’m full!”^⁵

Another benefit: The body needs more energy to digest protein than it does for carbohydrates or fats. About 20 to 30 percent of the calories from protein are used up just for digestion—by comparison, for carbohydrates it’s only 5 to 10 percent, and for fats, as little as about 3 percent.³

Stable Blood Sugar Levels Thanks to Protein

Protein helps keep blood sugar levels stable. And stable blood sugar levels prevent cravings. But what exactly is going on with blood sugar levels? After eating foods high in rapidly digestible carbohydrates, such as white bread or fruit juices, blood sugar levels rise rapidly. The body responds by releasing insulin, which ensures that sugar is transported from the blood into the cells.⁶ The faster and more sharply blood sugar levels rise, the more insulin is produced. As a result, blood sugar levels drop rapidly—often even below the initial level. The body interprets this rapid drop as a lack of energy and signals hunger,7 which leads us to reach for high-calorie snacks. Protein-rich foods can counteract this, as they cause little or no rise in blood sugar levels.^⁸ The feeling of fullness lasts longer, and cravings occur less frequently.

Preventing Muscle Loss—With Protein and Strength Training

When losing weight, the body loses not only fat but also muscle mass^.¹ This is problematic because with less muscle, the body burns fewer calories. If you want to counteract this, you should ensure an adequate protein intake and do strength training regularly. Protein helps preserve muscle mass—and that’s worth it:9 More muscle mass means a higher basal metabolic rate and thus increased calorie expenditure.¹⁰

Dietary Fiber—More Than Just a Filler

Dietary fiber satisfies hunger faster and for longer

Dietary fiber is a true all-rounder when it comes to feeling full—and it does so with virtually no calories. It binds water and swells in the stomach. This increases the volume of the meal and makes you feel full faster^.¹¹ In addition, the food stays in the stomach longer, keeping you full for a longer period of time^.¹²

Dietary fiber stabilizes blood sugar levels

Blood sugar levels also benefit: after a meal high in dietary fiber, they rise more slowly and to a lesser extent. This helps maintain the feeling of fullness longer and prevent cravings.¹² Furthermore, dietary fiber—much like protein—stimulates the release of satiety hormones. This makes us feel full more quickly.¹²

Get Moving

If you want to lose weight, exercise is essential. Physical activity burns calories, can prevent muscle loss, and has a positive effect on overall well-being.¹ Even just half an hour of exercise a day can make a big difference. It’s not just about sports—everyday physical activity can also increase energy expenditure:²

• Leave the car at home more often
• Get off the bus or tram one stop early
• Take the stairs instead of the elevator
• Active leisure activities (dancing, hiking, swimming, biking, etc.)

Long-term success through healthy eating habits and an active lifestyle

Unbalanced crash diets, in which calorie intake is severely restricted, may lead to quick results, but they are rarely sustainable. The body reacts to the very low energy intake by switching to “energy-saving mode”: it manages with much less energy. However, as soon as you return to normal eating habits, your weight goes back up—the well-known yo-yo effect. This is because the body is still operating in survival mode and storing fat reserves for leaner times.¹ The better solution? A long-term shift toward a balanced, healthy diet and an active lifestyle.

6 Tips for Everyday Life

• Eat slowly: People who take their time usually eat less. The feeling of fullness doesn’t kick in until about 15–20 minutes later.
• Drink plenty of fluids regularly: At least 1.5 to 2 liters of water or unsweetened tea daily. Tip: A glass of water before a meal can help you eat less.
• Learn to distinguish hunger from appetite: Knowing the difference helps you eat more mindfully. Genuine hunger signals are physically noticeable (a rumbling stomach, an empty feeling in the stomach, etc.)—appetite, on the other hand, is often emotionally driven.
• Reduce stress: Chronic stress increases the hormone cortisol, which promotes fat storage.¹³ Relaxation techniques such as yoga, meditation, and regular breaks throughout the day, as well as exercise, help lower stress levels.
• Get enough sleep: Studies have shown that people who don’t get enough sleep are more prone to cravings and weight gain.¹⁴
• Choose foods mindfully: Foods that fill the stomach, make you feel full, and are relatively low in calories are recommended. Healthy, filling foods that contain plenty of dietary fiber, high-quality protein, or healthy fats include, for example:¹⁵