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Finally a healthy routine: Iris Sheko's story

Since childhood, Iris has lacked healthy eating habits. She has always found it difficult to integrate regular meals into her daily routine. For years, she suffered from being overweight. No diet could give her what she finally found with SHEKO: routine. With this routine, she has now lost over 20 kg and feels more stress-free than ever.*

Iris - SHEKO
5 Min
Last updated on 28.04.2026
from Paulina
Contents

With SHEKO, she perseveres for the first time.

You've tried various diets over the past few years, but none of them have brought you lasting success. What makes SHEKO different?

"To put it simply: I just love the taste of the shakes. That's why SHEKO doesn't feel like a diet to me. It's easy for me to integrate the delicious shakes into my daily routine. I often found similar products from other manufacturers unpalatable. And if I don't like something, I quickly give up on it. I guess that's why my previous attempts to lose weight failed. I couldn't stick with it."

Iris ordered her first SHEKO package in the summer of 2022. Due to her excess weight, she had suffered from severe back pain for years. SHEKO quickly became her breakfast. She made a shake in the morning and cooked meals for lunch and dinner.

Did you find the switch to SHEKO easy?

"Absolutely. And that's despite the fact that I never ate breakfast before. I never learned to eat properly. Not even as a child. I grew up with four siblings. My mother was a single parent. There was only food when there was money. Regular meals simply didn't exist."

Sometimes lavish meals, then long periods without anything – the unhealthy eating habits of her childhood shaped Iris for many years. On some days, she didn't start eating until late. And then she overindulged. This was reflected on the scales.

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This is how important regular meals are for our metabolism

To stay healthy, you should pay attention not only to what you eat, but also to when you eat it. Our metabolism needs a regular supply of energy. You can think of it like an engine that always starts at the same time and burns whatever is available. If we eat regularly, our metabolism is ideally adjusted. If, on the other hand, we don't have a routine, it doesn't "know" when to start.

"SHEKO has helped me to establish a routine and bring much more calm to my eating habits. I now eat throughout the day. It starts with my shake for breakfast and ends with a light meal in the evening. I often cook some vegetables with fish or poultry."

Are you paying attention to your calorie balance?

"Not at all. I don't measure. I don't count. I don't weigh anything. However, I have started eating fewer carbohydrates and less wheat flour. But that's all. I don't even give up a little chocolate in the evening. Or my beloved peanuts on the couch. SHEKO keeps me full for a long time."

-20 kilos*: Iris documents everything in a book

That sounds so wonderfully simple. Was it the same with your weight loss?

"I was able to note down that I had already lost weight in the first week. I keep a record of it and can see exactly how the kilos disappear week by week. But I also notice that now – three months later – it's not quite as rapid anymore. On some days, I even replace my dinner with SHEKO. But I'm not stressing about it. For me, it's mainly about enjoyment. And I definitely get that with the shakes."

Iris has lost 20.6 kilograms with SHEKO.* Her favorite flavors are strawberry , coffee, and chocolate . She's amazed at how long the containers last her, even though she likes her shakes thick – with more than 18 grams of powder.

Since seeing her weight drop, Iris has been motivated to do even more in her life.
She has not only started a new job that brings her more peace and quiet, but is also considering starting to do sports again.

What happens next between you and SHEKO?

"I want to lose another three kilograms. Then I'll be at my absolute ideal weight. My family doctor is also thrilled: my blood test results are excellent and I have no deficiencies whatsoever. That encourages me to keep going."

Iris's story shows how SHEKO adapts to individual needs, routines, and successes. Wherever you are on your weight loss journey, SHEKO will be there for you. To reduce weight, we recommend replacing two meals with our shakes.

"I've realized that it's worth trying things out. The pounds started to melt away for me with just one shake a day. So all I can say is: test for yourself what works. Don't get stuck on a rigid plan."

Losing weight with SHEKO: Iris's tips

1
Clear your head

Approach your dietary change in a relaxed and, above all, personalized way. It's not about forcing yourself. It's about finding your own balance. A routine that fits your everyday life. Flavors you enjoy. Your own path that makes you happy.

2
Set yourself small goals

Don't overexert yourself. Instead, consider your journey to your ideal weight in stages. Each time you reach your next goal, you'll be motivated to continue.

3
Keep a book

Keep your successes in mind. Write down each week how much weight you've lost so far, and also how much more you want to lose. Make sure you set realistic goals, not overly ambitious ones. Forgive yourself if you don't achieve your goals immediately. If you like, you can also write down what you're particularly proud of. Focus on your progress. Congratulate yourself.

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* The amount of weight loss varies from person to person and cannot be guaranteed. Similarly, the weight loss results reported in the SHEKO stories are individual and do not guarantee a corresponding weight loss within the same timeframe. To lose weight, two daily meals must be replaced with SHEKO shakes as part of a calorie-reduced diet.