Boost your fitness...
...with our nutrition areas for weight loss and muscle building.
Fitness and nutrition
According to ourworldindata.org, 39% of the world's population were overweight in 2016. An overweight person is defined as someone with a Body Mass Index (BMI) above 25. Excess weight is considered a very large risk factor for various diseases.
Excess weight in Germany and Switzerland
Germany and Switzerland, like many other industrialised countries, are among the leaders in excess weight – only the USA and England are on average even more obese. With nearly 70% overweight in 2016, the USA takes first place. But in Germany and Switzerland there is a need to act too. With around 55% overweight people and a strongly rising tendency, the trend points in a very problematic direction.
Counteract diabetes and insulin resistance
Besides excess weight, type 2 diabetes is becoming an ever bigger problem. Through increased sugar consumption, more and more people become resistant to insulin – i.e. your body, or your cells, no longer respond sufficiently to the hormone insulin, so sugar (glucose and fructose) is no longer used efficiently in your cells. Insulin resistance strongly increases the risk of various common diseases.
Are you aware that nutrition and fitness are the easiest way to extend and improve your life?
Boost your fitness through nutrition...
In the weight-loss area you'll learn how to lose weight easily with insights about nutrition and suitable foods. By also building muscle, your body uses the calories you consume efficiently – just as our body and evolution intend.
Insights on fitness and nutrition
In the Food Secrets app you learn the most important insights about nutrition and fitness. So nothing stands in the way of reaching your fitness goals.
Weight loss and muscle: the same foods, a different order
Losing weight and building muscle are usually sold as opposites. In the data they are not. Both goals reward the same foundation — plenty of protein, plenty of fibre, few empty calories. What differs is the weighting, and that is exactly what the app recalculates per goal.
So there is no diet plan here. There are two areas, each with its own ranking: weight loss and muscle building. Plus recipes, a weekly plan and a shopping list built from your selection instead of a template.
Frequently asked questions
What are the top high-protein foods?
On the plant side: spirulina, soy flour, soybeans, lupin seeds, pumpkin seeds, hemp seeds and seitan — all between roughly 28 and 57 grams of protein per 100 grams. On the animal side, dried meat, skimmed milk powder and hard cheese lead.
In the kitchen the portion matters, not the table: 100 grams of soy flour is a very different amount of food from 100 grams of quark. The app converts to the portion you actually eat.
The Food Secrets app holds all 1000+ foods sorted by your goal, with the values behind every rank.
How important is nutrition for muscle growth?
Without a training stimulus, no diet builds muscle. The reverse holds just as firmly: without enough protein and without a calorie surplus, the stimulus goes nowhere. Both have to be present or very little happens.
In practice it comes down to two things: enough protein spread across the day rather than all at dinner, and enough micronutrients — magnesium, zinc, iron and vitamin D are the ones most often missing. The nutrient deficiency area shows where your gap is.
What should you eat before a workout?
The closer to training, the lighter it should sit. Two to three hours before, a normal meal with carbohydrates and some protein works. Half an hour before, keep it small and low in fat — a banana, a few dates, a glass of milk.
What rarely works before training is a lot of fat or a lot of fibre: both sit heavily. After training the fibre load stops mattering.
Which weight loss meal plan works best?
A plan you abandon after ten days achieved nothing. That is why the app builds the plan from foods you selected yourself rather than from a template — recipes, weekly plan and shopping list follow automatically.
Two things carry most of the result: satiety per calorie, and protein. Both sit at the top of our weight-loss ranking — legumes, berries, vegetables, lean protein sources. No food is forbidden, but the order in the shopping trolley decides.
Does muscle nutrition change after 50?
Yes, in one respect clearly: the body responds more weakly to the same amount of protein as the years pass. The same portion triggers less muscle growth than it did at twenty — so the requirement rises while appetite usually falls.
In practice: more protein, spread more evenly across the day, together with strength training, because without a stimulus even the best protein does nothing. And a look at vitamin D, calcium and magnesium, three values that run low in this age group.
food Secrets
Reach all your goals!
With our nutrition app you have everything about nutrition in one app, always at hand.
