Successful weight loss with SHEKO: Everything you need to know

All foods are allowed here. No restrictions? No, thank you. Because let's be honest: feeling good also includes enjoyment and lightness . Want to get started right away? You'll find everything you need in this guide.

• Two-component protein with a particularly high biological value
• Calcium
• potassium
• magnesium
• Vitamins C, D & K
• zinc

• Biotin
• iron
• Folic acid
• iodine
• copper
• Vitamin A, B1, B2, B6, B12, C & D

• Biotin
• selenium
• manganese
• Vitamins A, B2, B3 & C
• zinc

• iron
• Folic acid
• magnesium
• Vitamin B1, B2, B3, B5, B6, B12 & C

Each shake contains a total of 13 vitamins and 14 minerals . Because: Only those who are holistically nourished can lose weight successfully in the long term.

Each shake contains at least 20g of protein – but we've saved on calories. A shake (prepared with 1.5% low-fat milk) contains only around 202 kcal . This makes it easier for you to maintain a calorie deficit and effectively lose weight.

Our holistic approach naturally includes excellent quality ! All SHEKO products are lovingly manufactured by select partners in Germany and developed in collaboration with a team of nutritionists , incorporating the latest scientific studies . We make no compromises when it comes to the safety of our products. Regular and rigorous laboratory analyses and controls are a matter of course for us.

In the first phase of your personal weight loss journey with SHEKO, you replace two out of three daily meals with your favorite Balance Shake. You can decide which meals these are each day. Your third meal should be as balanced as possible, meaning it should contain plenty of protein, a colorful variety of vegetables, and healthy fats.

Important: During this time, you will be eating at a calorie deficit – we will explain exactly how to calculate this later. This phase lasts until you have reached your personal ideal weight.

Once you've reached your desired weight , SHEKO is your ideal partner for maintaining it in a healthy way over the long term . We don't believe in short-term, radical crash diets. Instead, we want to encourage you to commit to a healthy diet and lifestyle in the long run, where you nourish your body with a diverse range of foods, pay attention to your overall well-being, and live a balanced life.

During the maintenance phase, we recommend replacing one meal a day with a Balance Shake. Combined with a balanced diet overall, you don't need to worry about the dreaded yo-yo effect.

This phase helps you gradually get your body used to an additional balanced meal. If this goes well and you feel confident, you can also completely omit the shake and focus on three balanced main meals. Following the 80/20 principle. Of course, you can still use our shakes flexibly as needed, for example, to balance out high-calorie meals.

No time for lunch between meetings at the office? And mornings are always rushed anyway, because the kids need to be taken to kindergarten or school, and the housework doesn't do itself. SHEKO is always there for you when you need a balanced meal without the hassle . For us, this is the epitome of balance: a quick breakfast on the go, a ready-to-shake lunch during your midday break, a simple dinner after a long day. This way, you can maintain your healthy routines even amidst the daily hustle and bustle.

Yo-yo effect from crash diets? No, thank you. We stand for sustainable weight loss. Through new habits, you'll learn how to live a healthier and more balanced life in the long run. A new way of eating and living that you can truly maintain long-term. Because it's never restrictive , too extreme, or too one-sided.

To ensure you look forward to your shake every day, we focus on natural flavors, which we create from real fruits or spices, depending on the variety. We use the sweetener sucralose only in the smallest amount for a subtle sweetness. This prevents the dreaded habituation effect from developing in the first place. And boredom is definitely out of the question. With our diverse range of flavors , including seasonal limited editions, you'll always have the variety you need to keep the fun of making your shake.

Your Balance Shake is ready in no time . For the creamiest result, simply follow these 3 steps.

1. Before adding the powder, pour 275 ml of fresh semi-skimmed milk (1.5%) into the shaker. This prevents the powder from settling at the bottom.
2. Add two heaped tablespoons of SHEKO powder. If you want to be precise, you can also weigh out 18 grams. (Don't worry: 1 g of powder = only approx. 4 kcal).
3. Insert the sieve into the lid, screw it on, shake well & enjoy!

With our online calorie calculator, you can calculate your basal metabolic rate in just a few minutes. You should never fall below this, even while dieting! This will prevent energy and nutrient deficiencies and protect your overall health. Remember: at SHEKO, we're all about a healthy, long-term approach to weight loss . Unlike other diet shake providers, we don't have a starting phase where you rely solely on shakes. At SHEKO, the rule is: never replace all your meals! Three shakes, with around 606 calories, simply wouldn't provide your body with enough energy.

Our calorie calculator lets you choose between "Weight Loss," "Weight Maintenance," and "Muscle Building." Once you select "Weight Loss, " a deficit of up to 500 kcal is automatically deducted. Maintain this healthy calorie deficit and never drop below your basal metabolic rate.

A calorie deficit means that your average calorie intake is lower than your daily calorie expenditure. Many factors influence your expenditure, such as activity level, height, age, and gender. A healthy calorie deficit is approximately 300-500 kcal per day . A quick reminder: If you select "Weight Loss" as your goal, our calorie calculator automatically subtracts 500 kcal. Therefore, you don't need to subtract the 300-500 kcal again from your result!

Since our Balance Shakes contain significantly fewer calories than a regular meal, they help you save calories. Thanks to the sophisticated mix of macro- and micronutrients, your body won't experience a nutrient deficiency even with reduced calorie intake and will remain fully nourished.

At the beginning of your dietary change, we recommend tracking the calories in your meals for a while to get a feel for the calorie content of different foods. There are now plenty of smartphone apps that make it easy to keep track of your daily calorie intake. Examples include YAZIO, MyFitnessPal, and Lifesum.

Most food items can be scanned into the app using the barcode on the packaging. If a product can't be scanned, you can enter it manually using the app's search function. You then simply need to add the quantity you consumed. A simple kitchen scale is all you need. And before you lose interest in changing your diet, we want to emphasize: the goal isn't to weigh every single food item down to the gram for the rest of your life . It's more about developing an awareness of the quantities and foods you consume. Initial calorie counting is therefore more of a guide to intuitive, yet healthier, eating .

Not in the mood for milk today? No problem: You can also prepare our Balance Shake with milk alternatives or even quark and yogurt. However, using milk alternatives can change not only the taste and satiety but also the nutritional values . The fundamental problem with milk alternatives like oat milk or coconut milk is that there are no legally defined nutritional values . This means that each manufacturer can freely decide how much sugar and which nutrients to add. For low-fat milk (1.5%), this standardization exists through the German Federal Food Code. This allows us to precisely calculate and list on our containers the nutritional values ​​of the shake prepared with low-fat milk (1.5%). Unfortunately, this isn't possible for milk alternatives. However, here are a few recommendations from our community that you can use as a rough guide. Please always keep in mind that the specific milk alternative you use may have different nutritional values.

🌾 350 ml oat milk + 27 g powder (3 tbsp) = approx. 213 kcal

🥛 275 ml almond milk + 36 g powder (4 tbsp) = approx. 194 kcal

🥥 275 ml coconut milk + 36 g powder (4 tbsp) = approx. 202 kcal

🥣 200 ml yogurt + 18 g powder (2 tbsp) = approx. 203 kcal

Well-being begins in the mind. We are certain that a positive mindset is the key to success! Try not to stress yourself out. Having a goal in mind is important for motivation. However, it's crucial that this goal remains realistic . Anything else would only put you under pressure and rob you of the joy that the SHEKO path is actually meant to bring.

One way to take the pressure off your plan: Stick to the 80/20 rule . You eat healthily 80% of the time and enjoy exactly what you don't want to and shouldn't have to give up in the remaining 20%.

Weight loss is often accompanied by muscle loss. This is because the body will initially hold onto fat reserves and resort to more readily available energy sources like muscle tissue when energy intake from food is reduced. It's crucial to prevent this. The high protein content of our Balance Shakes supports muscle maintenance and provides you with at least 20g of high-quality protein per shake.

You should also ensure a high protein content in your other meals. Good protein sources include lean meat (chicken, turkey, beef), fish, eggs, cottage cheese, Greek yogurt, or plant-based proteins such as beans, lentils, or tofu.

Why are proteins so valuable? Muscles burn more energy than fat tissue, which in turn increases your calorie expenditure. Protein also contributes to a longer feeling of fullness and can even counteract the yo-yo effect.

Foods rich in fiber keep you feeling full for longer and maintain a healthy digestive system . Your balanced meals should therefore include plenty of vegetables . Grains, legumes, and nuts are also valuable sources of fiber.

Exercise increases your calorie expenditure. This means you need to cut fewer calories to achieve a calorie deficit. Find a sport you enjoy and commit to doing it twice a week for 30 minutes . If you manage to do it more often, you'll have another success to celebrate.

Do you get hungry between meals? As long as it fits within your calculated calorie needs, snacks are perfectly fine. As always, moderation is key.

It doesn't have to be chips or cookies, though. Instead, focus on healthier alternatives 80% of the time, as these will keep you feeling full for much longer. In the remaining 20%, indulge in your favorite treats. A little reminder: 80/20 makes you 100% happy. You can also incorporate valuable proteins into your snacks. Need some inspiration? Here We have compiled some delicious snack recipes for you.

Achieving your best self can be so much easier in a group. Our Facebook community motivates each other, shares great tips, and is always there for you if you have any questions. Join the SHEKO community with over 14,000 users here .

If you are looking for further expert knowledge, valuable starter tips and plenty of recipes for savory and sweet dishes, our SHEKO guide “Balance begins with you” is the perfect choice for you.

The highlight: Your personal diary with a food plan to fill out is also included.

We're looking forward to getting started with you!
Your SHEKO team