Everything you need to know about satiety: Simple tips to feel full for longer.

Our Balance Shake will keep you feeling full for a long time despite its low calorie count of just under 200 kcal. The secret? We've spent years perfecting the optimal combination of nutrients . The result: The shake contains all the vitamins and minerals your body needs for a complete meal. It also provides at least 20 grams of protein.

For maximum satiety , we opted for a two-component protein blend of milk protein and whey protein concentrate. The key is that your body metabolizes these two proteins at different rates. Whey protein is quickly absorbed, providing your body with a large supply of amino acids immediately, for example, during training. In contrast, the digestion of milk protein (casein) takes up to eight hours – ideal for sustained muscle support after a workout, as proteins promote muscle growth. For long-lasting satiety and a consistent protein supply, our SHEKO powder contains between 50 and 75% casein per 100g.

The duration of satiety depends on various individual factors, including gender, weight, and activity level. However, based on the experiences of thousands of customers, we can say that one shake typically keeps you full for 3-5 hours .

There are a number of effective add-ons that you can use to further enhance the satiety of your shake! Perfect for those days when you simply need a little extra.

Perhaps the easiest way to achieve a noticeably greater feeling of satiety with only a few extra calories is to use more shake powder. One additional gram of our Balance Shake powder provides only 4 kcal. By adding another heaped tablespoon (approximately 9 grams of powder), you increase the calories by only 36 kcal, but boost the protein content by more than 5 grams.

Protein is the true satiating champion among macronutrients. Once we've met our protein needs, it's simply easier to stop eating . With carbohydrates and fats, there's a much greater tendency to feel like we haven't had enough. That's precisely why it's so important to enrich every meal with high-quality protein.

With just 10 grams of our collagen powder, you add a whopping 9 grams of protein to your shake at only 36 kcal! It's a true protein powerhouse that can significantly boost your feeling of fullness.

Furthermore, our clever collagen complex offers numerous benefits for your health & beauty :

• It acts as a natural appetite suppressant and increases the feeling of satiety.

• Promotes firm skin and reduces visible signs of skin aging.

• Supports the mobility of ligaments, tendons, joints and bones.

Some days you just crave something you can eat with a spoon – luckily, our Balance Shake is so versatile. How about turning it into a bowl? Yogurt or quark make an excellent base!

It's that easy : Simply mix your chosen base with 2 tablespoons of your favorite balance shake and a splash of water.

For a refreshing smoothie bowl, add frozen fruit and blend everything in a blender. Raspberries or blueberries are a great choice, as they provide valuable fiber and contain relatively little fructose. Be careful with tropical fruits like mango, pineapple, and bananas: these are high in fructose and should therefore be enjoyed in moderation. A few nuts or a teaspoon of nut butter as a topping perfectly complement your bowl and provide healthy fats for added satiety.

Here 's a simple 3-ingredient recipe for a SHEKO Smoothie Bowl!

A critical problem with our modern diet: We consume far too little fiber! Adults should eat at least 30 g per day. However, according to a National Nutrition Survey, the average daily fiber intake in Germany is only 18 g for women and 19 g for men.¹

Fiber is so essential for healthy digestion, a strong gut microbiome, and long-lasting satiety! Legumes, nuts, and seeds are particularly rich in fiber. That's why psyllium husks and chia seeds are definitely among our top shake supplements! They thicken your shake and give your feeling of fullness an extra boost.

Vegetables are also rich in fiber! A simple tip to incorporate more fiber into your day: include some vegetables in every meal. Even if you replace a meal with our Balance Shakes, you can snack on some vegetable sticks alongside it. This way, you always have something to chew on and benefit from the valuable advantages of fiber.

Now we come to some more simple tips that will support you whenever our Balance Shake alone doesn't satisfy you enough.

Once glucomannan reaches the stomach, it absorbs water and swells considerably, much like chia seeds. Therefore, if you drink this weight-loss supplement before a meal, it already takes up a significant amount of space in your stomach, thus curbing your appetite and causing you to unconsciously consume fewer calories. This natural plant extract has therefore been proven to support weight loss.

Especially at the beginning of your dietary change, your body needs to adjust to smaller portions. This takes some time, but it will get easier! For the first challenging weeks of your dietary change, we have a little something to keep you satisfied: our weight loss program. With the dietary fiber glucomannan (also known as konjac root), it has been proven to reduce hunger and promotes earlier and longer-lasting satiety . Simply drink the fruity-berry drink before each of your three main meals or your Balance Shake. In addition, the three different sticks contain a vitamin combination specially tailored to each time of day.

Just like weight loss, the feeling of satiety also takes time. A feeling of fullness arises when the stomach wall expands during eating, sending signals to the brain that we are full. However, the conscious feeling of satiety only sets in after about 20 minutes . That's why it's so important to eat or drink slowly and to chew each bite thoroughly (ideally up to 20 times) when eating solid food. If you're drinking your shake, you could, for example, snack on some vegetable sticks (e.g., cucumber, carrot, bell pepper).

After about 20 minutes, pause and check: Am I really still hungry, or is it just an appetite? A practical tip for distinguishing between the two: Ask yourself if you would eat a carrot right now. If the answer is no, you probably just have an appetite and are no longer truly hungry.

Did you know that drinking 1.5 liters of still water daily increases your energy expenditure by approximately 17,400 calories per year, which is equivalent to burning 2.4 kg of body fat? Drinking water not only has positive effects on weight loss but also improves your feeling of fullness. Research shows that drinking two glasses of water with a meal improves feelings of hunger and satiety.² A good guideline for your daily water intake is 35 milliliters per kilogram of body weight .

Pro tip 🤓 A little miracle worker for your glass of water is adding a tablespoon of vinegar (most people prefer apple cider vinegar). If you drink this mixture before a meal, your insulin levels will remain stable, the risk of cravings will be reduced, and you'll also burn more fat.³

Despite all these tips, are you still not feeling full? Before reaching for a snack, try some exercise. Whether it's a walk or a stretching session – any movement is not only good for your body, but it also distracts you. You'll see: as soon as your thoughts are no longer solely focused on your hunger, it's often not so intense anymore!