Introduction

What do you need to do to loose fat effectively?

• Caloric deficit
• More more or eat less?
• Intensive strength training
• How proteins build muscle
• The right diet to lose fat

The right dietary supplements - Which ESN products do I need?

Conclusion: How to lose fat with a personalised nutrition plan

Product advice

 

Are you unhappy with your current shape and want to lose fat? Then you should read the following article carefully. You will learn which factors are important for fat loss and how you can organise your diet to achieve your personal best shape in the long term.

We are talking about losing fat in a targeted manner and not about ‘losing weight’. Of course, you will lose weight over time if you are in a calorie deficit, but the scales say nothing about body composition - i.e. the ratio of muscle mass to fat mass. We want to lose fat and keep as much of our muscle mass as possible.

Fat loss is achieved when you are in a calorie deficit over a longer period of time. In concrete terms, this means that you have to consume or burn more calories over a certain period of time than you take in through food. You are then in a hypocaloric diet.

For a better understanding, the following graphic provides an overview:

Source: Based on Dr Eric Helms (2019), Muscle and Strength Pyramid: Nutrition

 

You should therefore be aware that your diet plays a significant role in whether you successfully lose fat or not.

Important: Food supplements are only ever a supplement to a balanced and healthy diet and a healthy lifestyle.

The following article presents some supplements that can support a diet or a hypocaloric diet. All recommendations are based on the premise that you are in a calorie deficit.

What do you need to do to lose fat effectively?

In addition to intensive training and a calorie deficit, the body essentially needs proteins and carbohydrates for successful fat loss: proteins contribute to building and maintaining muscle mass. Carbohydrates provide the body with energy during intensive training sessions.

 

Calorie deficit

To lose fat effectively, you should eat fewer calories than you consume, i.e. be in a calorie deficit. Every day, you should consume between 200 and 500 kilocalories (kcal) less than your total metabolic rate.

But be careful: The quality of the calories in the individual meals is important. The right choice of food plays a decisive role, especially when dieting. Some foods tend to be more filling than others.

Your total metabolic rate is made up of the basal metabolic rate, which the body needs for normal bodily functions, and the performance metabolic rate, which the body or muscles need for sporting activity. Everyday activity is also taken into account in the performance metabolic rate. In other words, the number of steps you take, fidgeting and your work activity are important here. For example, a construction worker burns more calories than an office worker.

In order not only to maintain your body weight but also to lose fat effectively, your diet should contain fewer calories than you need for your basal metabolic rate and energy expenditure.

Click here for our calorie calculator.

 

The best tool we have to find out if you are in a calorie deficit is the scale.

If you are in a deficit, the number on the scale should go down over a longer period of time.

This is the law of thermodynamics.

 

Move more or eat less?

You can achieve your calorie deficit in two ways. Either you consume fewer calories than you burn or you burn more calories by being more physically active.

In principle, you should use both methods to achieve a calorie deficit. Physical activity should always be part of a healthy lifestyle. Walking, ball sports and gardening are all ways to increase your metabolism. However, you can't increase ONLY your physical activity forever.

Therefore, you need to gradually reduce your calories in the diet over time - if the rate of fat loss is no longer satisfactory.

This means that at a certain point you stop losing fat. Then you should adjust the calories. A good rule of thumb is to reduce your calories by 150-500 kcal per day. You should make this adjustment every 1-2 weeks. However, this adjustment should always be considered on a very individual basis, as many factors can influence this value.

As a rule, women should also not go too low with the calories. If you need support, seek professional help.

 

Intensive strength training

In a calorie deficit, your goal should be to maintain as much of your muscle mass as possible. Depending on your training status, you can even build muscle while dieting. Muscles consume more calories at rest than fat. You should therefore be very interested in maintaining and even building up your muscles.

High-intensity, progressive and regular strength training is therefore essential in your diet.

Strength training stimulates your muscles to build muscle or at least to maintain your muscle mass.

 

How proteins work to build muscle

Proteins play a key role in muscle building. Proteins can also help to maintain muscle mass. They contain important amino acids, some of which the body cannot produce itself. These are known as essential amino acids. These amino acids are required for muscle protein synthesis and should therefore be included in your diet in sufficient quantities. The most important essential amino acid is leucine, which activates or starts muscle protein synthesis.

Proteins are made up of many amino acids. This means that proteins contribute to building and maintaining muscle mass. A tip for your nutrition plan: We recommend that you consume a minimum of 2 grams of protein per kilogramme of body weight per day.

 

You can find out how to distribute your protein throughout the day in our ESN Protein Spikes article.

The right diet to lose fat

Different diets are a dime a dozen. But what is the best diet for losing fat? The best diet is the one that you can integrate into your everyday life in the long term and sustainably. It is also important that you track your calories. Otherwise you won't know whether you are in a calorie surplus or deficit. The calorie balance is more decisive for successful dieting.

Some people do better with a low-carb increase and more fats. Others feel better with a high carb and low fat diet. It would go beyond the scope of this article to go into every single type of diet. It is important for you to know: All diets only work via a calorie deficit.

 

The right dietary supplements - Which ESN products do I need?

No supplements are necessary to successfully lose fat. Your diet is crucial. Supplements are only a supplement to an existing healthy diet. We always want to emphasise this.
We offer a wide range of supplements to help you achieve your goals better and faster. As not all products are specifically designed for dieting, we would like to take a closer look at the individual products below. We describe the respective benefits - with the aim of losing as much fat as possible.
Especially in a calorie deficit, there may be a greater need for vitamins and minerals. That's why we at ESN have developed special products to help you organise your diet more effectively.

ESN Designer Whey Protein helps you to cover your daily protein requirements. Our Designer Whey easily provides you with up to 23 g of valuable protein per serving (30 g). It can be prepared as a delicious shake or mixed perfectly into your porridge. Proteins contribute to maintaining and increasing muscle mass. A varied and balanced diet and a healthy lifestyle are essential for this.

 

ESN ISOCLEAR is a patented whey protein isolate that tastes fruity, delicious and refreshing. Thanks to innovative food technology processes, ISOCLEAR virtually eliminates fat, lactose, unwanted minerals and undesirable whey flavour carriers. It also helps you to fulfil your daily protein requirement. IsoClear has a high biological value of 104 (according to the official classification of biological value).

 

Ultrapure Creatine is a high-quality, tasteless, microfine powder and can increase physical performance during short, high-intensity phases when taken 3g daily. Our Ultrapure is a laboratory-tested, micronised creatine powder with a very high level of quality and purity.

 

Grizzly Shredz is our signature product from Urs Kalecinski. It is a combination product consisting of a pre-workout booster and diet support. The product contains over 31 ideally balanced ingredients that form the perfect complement to your diet. Grizzly Shredz can significantly lead to faster and better results. The unique ingredients, which can improve your focus and energy, also help you to complete your training efficiently during your diet.

The Athlete Stack: Men or the Athlete Stack Women provide you with all the essential vitamins and minerals you need during your diet. Especially when calories are low, there may be an increased need for vitamins and minerals. With some vitamins and minerals it is difficult to cover these through diet alone. That's why we recommend the Athlete Stack. This provides you with an optimum supply and has been specially developed for athletes.

 

Diet Support is our diet support product. In our experience, Diet Support is an ideal supplement to a calorie deficit. With the scientifically based ingredients developed and selected by sports and nutrition scientists, you will achieve faster and better results. The aim of the product is to counteract the negative side effects of dieting.

ESN Aminos contains all eight essential amino acids (isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine) that the body cannot produce itself. They are particularly valuable during hard training sessions as they are absorbed quickly and are immediately available. EAAs are also contained in proteins, which means that if you consume Designer Whey or ISOCLEAR, you are also ingesting them.

Crank is our pre-workout booster that can increase your energy and endurance before and during training. The pre-workout booster contains numerous unique ingredients that can have a positive effect on your training. Crank contains caffeine, L-tyrosine, green tea extract, taurine, synephrine, schizandra extract and rhodiola rosea extract. The crank also contains L-Citruline and maximises your pump during training.

Of course, other products will also help you achieve your goals faster. Supplement recommendations can only be made in general terms.
The following products can also be useful during the diet and beyond:

• ESN Omega-3
• DAILY
• Melatonin Sleep Aid
• Focus Booster: Crank Focus Pro
• Flexpresso
  ....

You can find out more about the products separately via the corresponding link.

 

Conclusion: How to lose fat with a personalised nutrition plan

Every body is individual and, above all, each of us has different requirements in terms of lifestyle and basal metabolic rate. There are intolerances, allergies, different physical activities and different preferences when it comes to the structure of the diet plan. Therefore, we cannot provide a universal diet plan.

However, we can summarise some general statements.

• You need to be in a calorie deficit to lose fat. Your body weight should decrease over time
• A calorie deficit of 200-500 kcal per day is completely sufficient
• You should keep your protein requirement to 2g per kilogramme of body weight
• You should have a minimum amount of healthy fat. 0.8-1g of fat per kilogramme of body weight is sensible.
• You can fill up the remaining calories with carbohydrates.
• A balanced diet is always the basis for any diet. Sufficient vegetables, fruit and fibre are essential.
• Our ESN products can have a supportive effect and optimally supplement a diet. This is especially true if you have difficulty meeting your protein, vitamin and mineral requirements.

With these basic tips you will achieve your goals.

Disclaimer: A calorie deficit is crucial for your fat loss. Other success factors are sufficient protein (2g/kg), progressive and high-intensity strength training and sufficient physical activity in everyday life. A diet and a nutrition plan always depend on the individual. The guidelines described above are valid for many, but in individual cases you should seek professional help and/or discuss the planned procedure with your doctor.
Please never adopt a ready-made plan, but only use it as support and inspiration to create your own. Our calorie calculator will help you to determine your personal calorie requirements.