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

Especially at the beginning of a dietary change, feeling full can be a real challenge – particularly if you previously ate large meals regularly. While some quickly find their new rhythm, others struggle to get used to smaller portions or shakes as their main meal. It's also perfectly normal for everyone to have days when they find it hard to feel satisfied. Whether due to exercise, fatigue, stress, or hormonal fluctuations – all these factors can influence our feeling of fullness. Today you'll learn why our shake is so filling despite its low calorie count and what simple tips and tricks you can use on those days when you need to feel fuller.

6 Min

Last updated on 29.12.2025

from Paulina

Contents

But let's start from the very beginning: Why does our Balance Shake fill you up with so few calories, and how long does this feeling of fullness really last?

Why does our shake keep you full for so long with only 202 kcal?

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.

And how long exactly will one shake keep me full?

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 .

Enhance your shake for extra satiety

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.

So simple, so effective: More shake powder = more protein

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.

Collagen: A hidden gem: More than just a hyped beauty supplement

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.

Did you know?

With a serving of collagen, the protein content of our Balance Shake increases to a full 30 grams!

Delicious bowls: Eat your shake with a spoon instead of drinking it.

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!

Choose your protein-rich shake base:

Shake base	Protein content per 100g	Nutritional values for 250g shake base + 18g shake powder (here vanilla)
Buttermilk quark from Milram	12.6 g	253 kcal & 44 g protein
Low-fat quark from Ja!	12.2 g	248 kcal & 43 g protein
Low-fat Greek yogurt (0.2%) from Fage	10.3 g	221 kcal & 38 g protein
Low-fat yogurt (0.1%) from Weihenstephan	5.4 g	206 kcal & 26 g protein
Alpro Natural Yogurt Alternative without Sugar	4 g	178 kcal & 22 g protein
Greek yogurt, natural, from Elinas	3.3 g	363 kcal & 21 g protein 💡 This contains more calories, but also many valuable healthy fats.

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!

Berry Protein Smoothie Bowl

8 Min.

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By the way: You can also use the examples above as a protein-rich base for your shake to add variety and make it even more protein-rich. For example, you can make a delicious mango lassi with over 42 grams of protein and only about 250 calories from 18 g of shake powder, 250 grams of low-fat quark, and water.

Click here for the recipe!

High Protein Mango Lassi

5 Min.

erfrischungen

The satiating digestive aids: Dietary fiber

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

Yet, fiber is so essential for healthy digestion, a strong microbiome, and indeed, long-lasting satiety!

The perfect addition to your shake: Our SHEKO Fiber Powder! 🌿

To help you reach 30g of fiber daily, we developed our fiber powder. It contains three high-quality ingredients carefully selected by nutrition experts: soluble acacia fiber, soluble corn fiber, and natural pectin from citrus fruits.

Our fiber powder contributes to a pleasant feeling of satiety and supports your digestion with prebiotic plant fibers. Just 10g daily in your Balance Shake, a glass of water, your coffee, or another drink of your choice provides 8g of fiber. The powder is flavor-neutral and dissolves quickly and without residue in both warm and cold liquids.

You can also stir it into yogurt, quark, or porridge to boost your daily fiber intake to your taste.

In addition to our fiber powder, you can also stir psyllium husks or chia seeds into your shake. They make your shake thicker and give your feeling of fullness an extra boost.

Legumes, nuts, and seeds are also particularly rich in fiber. Integrate them regularly into your meals to increase your fiber intake.

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

Did you know?

Glucomannan, also included in our weight loss program, is a valuable dietary fiber, which is why it contributes so much to your feeling of fullness. More on that in a moment!

Even more tricks for a longer feeling of satiety

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

How exactly does that work?

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.

Your satisfying companion for starting your weight loss journey

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.

Satiety takes time!

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.

Water on tap: Drink enough

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

Burn calories instead of consuming them: Distraction through exercise

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!

Let's summarize the most important tips again:

1

Take your time while eating and chew each bite thoroughly.

2

Make it easier for you to start your weight loss journey with our weight loss program.

3

Add more shake powder or collagen powder to your Balance Shake.

4

Add valuable fiber such as psyllium husks or chia seeds to your shake.

5

Eat some vegetables with every meal.

6

Create a delicious SHEKO bowl with your favorite balance shake and a protein-rich base.

7

Drink enough water throughout the day.

8

Distract yourself from hunger through exercise.

Stock up on your Balance Shake supply now and also secure our clever collagen complex to take your satiety to the next level!

Sources:

¹ https://www.dge.de/gesunde-ernaehrung/faq/ausgewaehlte-fragen-und-antworten-zu-ballaststoffen/
² https://europepmc.org/article/med/8287852
³ The Glucose Trick: Say Goodbye to Cravings, Bad Skin and Low Moods – How to Escape the Blood Sugar Rollercoaster - With Self-Test and 10 Surprising Nutrition Hacks (Book by Jessie Inchauspé)