Lose weight? This is very, very difficult for most people. Although there are countless diet programs, they often only work in the short term and unfortunately not for everyone. If you want to lose weight better, you should do it systematically and find your own personal diet program. There is a simple reason for this, but it is little known and is not taken into account in the usual calorie-reduced diet formulas:

Every person is different - and every person eats differently

With far-reaching consequences for your figure. Most people are aware that our diet has a major influence on our health. But this is a very generalized statement. There is something else that hardly anyone knows: we react very differently to what we eat. Some metabolize almost everything immediately. Others store it and don't get rid of it so quickly.

No diet is suitable for everyone

A one-size-fits-all diet doesn't help anyone. If, for example, cutting out carbohydrates is suddenly seen as a slimming aid, this does not take into account the fact that everyone has a highly individual metabolism. One person can gain weight with the same food that another person uses to maintain their weight and a third person can even lose weight better. How does that happen? And what does it mean if you want to become slimmer? Quite a lot! Dipl. oec. troph. Achim Sam and Prof. Dr. troph. Michael Hamm, have focused on this fact in the development of "Deutschlank".

Lose weight better: What really makes you slim?

It is the first step away from blanket recommendations such as carbohydrate bans towards a type-appropriate and customized diet. With a simple questionnaire, you can decipher your individual nutrition code and find out what really makes you slim and how you can lose weight better. There are also recipes that are specially tailored to your weight loss type. Let's get started. Find out your figure key and slim down the way that suits you best.

Test

Simply answer the following 10 questions with Yes or No. For each symbol, count how many times you have said No: ▲ ___ No ● ___ No ■ ___ No. You will find your personal evaluation and a recipe idea for your type at the end of the test.

● I sometimes leave something on my plate when I'm full.

■ Sport and exercise are not my thing.

▲ I'm in a better mood when I've eaten chocolate.

▲ I'm more the calm and relaxed type.

▲ I tend to be overweight, although I eat less than others.

● I sweat for a long time after sport.

■ Although I like to eat regularly, I don't necessarily need snacks.

▲ I've been on diets before, but I've always put the weight back on, even more than my original weight.

■ I always have to watch my weight.

● Stress affects my stomach and I don't feel hungry/appetite.

Evaluation

For which symbol did you tick no most often?

The higher the number of no's you ticked for one type of diet, the more clearly you belong to this group. If you have the same number of no's for several symbols or only very small differences in the number, you are in the middle range, i.e. you are probably the mixed type. Statistically speaking, this applies to most people. Please note: Fill out this questionnaire at your leisure. It may be that you change your eating behavior and thus your nutritional type over time and come to a different conclusion later.

▲ You are the combustion type

● You are the storage type

■ You are the mixed type

The mixed type

For you, 50% of your calories should come from carbohydrates, 30% from fat and 20% from protein. Eat three main meals a day and avoid snacks in between. Simply eat a little less overall than before. Do not stock up on snacks at home.

The combustion type

For you, 55-60% of your calories should come from carbohydrates, 25-30% from fat and 15-20% from protein. Eat regularly and don't take too long a break between meals. You don't need a low-carb diet to lose weight - just make sure you eat healthy carbs. Make sure that you don't eat too little when losing weight and lose your muscles as a result.

The storage type

For you, 40-45% of your calories should come from carbohydrates, 35% from fat and 25-30% from protein. Eat three main meals a day. Make sure you take breaks between these meals. Pay attention to the order. Eat the protein components first and then the carbohydrate-containing side dishes. Do not overdo it. Even if you are sensitive to carbohydrates, you should never cut them out completely.

From theory to practice

Now you have determined your nutritional type and want to get started right away. Below you will find a great recipe to cook - the ingredients vary depending on the type.

Sliced meat for one person

Here's how

1. clean the mushrooms, rub dry and cut into large pieces. Clean and wash the spring onions and cut diagonally into thin rings. Wash the chicken breast fillet, pat dry and cut into thin strips.

2. cook the rice in salted water according to the packet instructions. In the meantime, heat 1 tbsp of oil in a pan and fry the meat over a medium heat until golden brown all over. Season with salt and pepper and remove from the pan. Heat the remaining oil in the pan and fry the mushrooms with the spring onions. Season with salt, pepper and juniper berries, pour in the vegetable stock, cover and simmer over a medium heat for 10 minutes.

3 Drain the rice, if necessary, and mix with the herbs. Add the meat and cream cheese to the mushrooms in the pan and bring everything to the boil again briefly. Serve the sliced meat with the rice. Enjoy 1 portion immediately, keep the other.

Mixed type: With chicken and mushrooms

400 g mixed mushrooms (e.g. button mushrooms, oyster mushrooms, king oyster mushrooms, chanterelles)
1 bunch of spring onions
150 g chicken breast fillet
160 g parboiled long grain rice
salt, pepper
2 tbsp rapeseed oil
1⁄2 tsp juniper berries (crushed)
300 ml vegetable stock
2 tbsp mixed chopped herbs (e.g. frozen salad herbs)
40 g heavy cream cheese

46% KH, 3% BST, 29% F, 22% EW

Burner type: With mushrooms

400 g mixed mushrooms (e.g. button mushrooms, oyster mushrooms, king oyster mushrooms, chanterelles)
1 bunch of spring onions
200 g parboiled long grain rice
salt, pepper
2 1⁄2 tbsp rapeseed oil
1⁄2 tsp juniper berries (crushed)
300 ml vegetable stock
2 tbsp mixed chopped herbs (e.g. frozen salad herbs)
40 g cream cheese with yoghurt (14 % fat in dry matter)
Prepare as for the mixed type, but without the chicken breast. Enjoy 1 portion immediately, keep the other.

59 % KH, 3 % BST, 26 % F, 12 % EW

Storage type: With chicken and mushrooms

400 g mixed mushrooms (e.g. button mushrooms, oyster mushrooms, king oyster mushrooms, chanterelles)
1 bunch of spring onions
200 g chicken breast fillet
120 g parboiled long grain rice
salt, pepper
2 tbsp rapeseed oil
1⁄2 tsp juniper berries (crushed)
300 ml vegetable stock
2 tbsp mixed chopped herbs (e.g. frozen salad herbs)
40 g heavy cream cheese
Prepare as for the mixed type. Enjoy 1 portion immediately, keep the other.

38 % KH, 3 % BST, 32 % F, 17 % EW