Tamer Galal, a renowned bodybuilding and nutrition expert, explains how proper nutrition can help you lose weight successfully. The ratio of macronutrients, such as protein, fat and carbohydrates, plays an important role.

In order to understand the weight loss process, it is first important to understand what makes us gain weight in the first place. For most body types, it's carbohydrates that make us fat. The body uses carbohydrates as a quick source of energy, with short-chain carbohydrates such as sugar being the fastest source of energy.

When we consume more carbohydrates than our body needs, our body stores the excess carbohydrates as fat. While this is evolutionarily smart, since our bodies have energy stores for the bad times, in today's world of almost 24/7 access to food, it often leads to weight gain.

If you want to lose weight successfully, you should avoid carbohydrates as much as possible. Instead, focus on a diet high in protein and healthy fats. These nutrients help boost metabolism and help the body burn fat.

By following a balanced diet with an appropriate ratio of macronutrients and avoiding carbohydrates, one can successfully lose weight and lead a healthy lifestyle. With Tamer Galal as an expert by your side, you can be sure that you will make the right decisions and achieve your goals.


The idea of ​​simply eating less and going on a diet to lose weight is a common one. But is this really the right way? The answer is quite clear - no! If you want to lose weight successfully, you must not simply eat less or even go hungry.

The body needs food to function optimally. Without sufficient nutrients, important bodily functions can be impaired. Like a car without fuel, our bodies will not function without food. Food is the fuel from which our body derives the energy it needs to sustain vital functions.

When we don't feed our body enough, it gets into trouble and looks for a new source of energy. In this situation, the body starts storing fat to use as an energy source. However, this leads to a slower metabolism and a lack of important nutrients in the long term.

Instead, one should focus on a balanced diet that is rich in nutrients and provides the body with sufficient energy. Eating a balanced diet can help boost metabolism and help the body burn fat.

In summary, dieting that aims to simply eat less is not the way to successfully lose weight. Instead, one should focus on a balanced diet that provides the body with sufficient nutrients and energy to stay healthy and fit in the long term.


It is a common misconception that reducing food intake automatically leads to increased fat burning. In fact, the body often takes the easiest route by burning our muscles as the first source of energy. So if we eat less during a diet, our body primarily burns our valuable muscle mass and only later the fat.

This means that when we're dieting, we often lose muscle mass before we actually lose fat. But if our goal is to burn fat while maintaining or even building muscle mass, we need to focus on eating right.

In order to minimize the loss of muscle mass during a diet, it is important that we consume enough protein. Proteins are the building blocks of our muscles and help maintain and build them. Adequate protein intake during a diet can help prevent muscle loss and aid in the fat burning process.

In summary, reducing food intake does not automatically lead to fat burning. If our goal is to burn fat and maintain or gain muscle mass, we need to focus on a balanced diet that contains enough protein and provides us with all the nutrients we need. In this way we can achieve our goals and at the same time maintain healthy and strong muscles.


It's no secret that diets often have a yo-yo effect. This is because the body remembers reduced food intake and is in a kind of "conservation mode". The yo-yo effect occurs when the body starts eating normally again after a diet. The body remembers the emergency and stores fat as protection to prepare for future emergencies.

In order to lose weight successfully and in the long term, it is therefore important to have a balanced diet and to provide our body with enough healthy food. We shouldn't try to lose weight quickly through starvation or extreme dieting, as this often creates a yo-yo effect and does us more harm than good in the long run.

Eating a healthy diet with adequate nutrients and adequate calorie intake can help our body maintain its metabolic rate and burn fat without losing valuable muscle mass. If our goal is to maintain our weight over the long term, we should focus on healthy eating habits rather than relying on short-term diets.


When it comes to losing weight, many people wonder what to eat. A simple solution is to eat fewer carbohydrates and eat more protein. Protein is the building block that helps our body build and maintain muscle mass, and it can also be used as a backup energy source when the body is starved of carbohydrates.

To make sure our bodies are getting enough protein, we should try to replace whatever carbohydrates we're cutting back with protein. In addition to protein, we should also eat vegetables every day and eat small amounts of fruit to provide our body with important vitamins. However, we should be careful because fruit also contains a lot of carbohydrates.

Protein products and vegetables are a great way to fight hunger pangs. It doesn't matter what time of day we eat, as long as we're consistently putting the same amount of food into our bodies. If we're hungry late at night, we can eat protein or vegetables with no worries.

In addition to eating right, it is important to provide our body with enough water every day. We should drink at least 2 to 3 liters of water a day to help our body burn fat and detoxify. A balanced diet combined with sufficient water can help us achieve our goal of a healthy weight.


If you want to lose weight healthily and sustainably, you should drink enough water. Water not only supports your goal of achieving your dream body, but is also essential for the body. A lack of liquid can lead to unpleasant symptoms such as headaches and impairs the function of the kidneys, which are responsible for the elimination of toxins. To counteract these effects, you should drink at least 2-3 liters of water daily.

Water also plays an important role in weight loss. Drinking enough water speeds up metabolism and digestion and helps you feel full without taking on calories. If you neglect to drink water, your skin can lose its elasticity, which you want to avoid when losing weight.

Water also has the advantage that it contains no calories. As such, it should be your preferred source of fluid to help you achieve your weight loss goal. If you drop by our nutritional advice, you will also learn how to adjust your liquid intake to your individual needs.


Healthy and sustainable weight loss requires a controlled and balanced diet. But how many calories can you eat to lose weight? To calculate your body's total metabolic rate, you need to add up your basal metabolic rate and your performance-related metabolic rate. Your basal metabolic rate is the amount of energy your body needs to sustain vital functions like breathing and circulation. Power turnover, on the other hand, is the amount of energy your body uses through exercise. Both values ​​depend on various factors such as age, gender, height, weight and physical activity.

If you want to lose weight, you need to take in fewer calories than your body uses. A reduction of 500 to 1000 calories per day is usually recommended and can lead to healthy and sustainable weight loss. However, keep in mind that reducing your calorie intake too much can be counterproductive and promote the yo-yo effect. Eating a balanced diet with adequate protein, healthy fats, complex carbohydrates, and fruits and vegetables is essential to provide the body with all the nutrients it needs.

It's also important to understand that the body doesn't burn calories in a linear fashion and that metabolism can change over time. Regular adjustment of calorie intake and ongoing monitoring of body weight and body composition can therefore be helpful in achieving and maintaining long-term weight loss.


Calculating the total turnover is especially important if you run the risk of eating too little or too much while losing weight. Let's start again with the distinction between basal metabolic rate, performance metabolic rate and total metabolic rate:



The basal metabolic rate is the energy requirement of a person at rest, lying awake, without any physical movement, at an indifferent ambient temperature (unclothed approx. 27-30°C), at least 12-14 hours after the last meal. The basal metabolic rate is therefore the energy that is necessary to maintain all life processes in the body, eg cellular processes, heartbeat, respiration, work of internal organs such as liver and kidneys.

When awake, the brain accounts for around 25% of a person's basal metabolic rate, the liver 20-22%, the muscles 20-25%, the kidneys around 10%, the heart around 10% and the fat tissue, depending on its size, around 4-10%

The basal metabolic rate is influenced by certain factors, so it differs from person to person. The most important influencing factors are:

  • Gender
  • Old
  • body weight
  • height
  • body composition
  • genetics
  • Other factors such as hormone status, fever, stress, climate.

The best way to calculate your basal metabolic rate is with the "Harris-Benedict formula". This formula is the closest you can get to your actual basal metabolic rate:

  • for Men is applicable:
    Basal metabolic rate – kcal per 24 h = 66.47 + (13.7 * body weight in kg) + (5 * height in cm) – (6.8 * age in years)
  • for Women is applicable:
    Basal metabolic rate – kcal per 24 h = 655.1 + (9.6 * body weight in kg) + (1.8 * height in cm) – (4.7 * age in years)


You remember that the basal metabolic rate reflects your body's energy expenditure at rest. The performance turnover, on the other hand, is the energy that your body needs for physical and mental activities in addition to the basal turnover. The more active you are, ie the more you move around during the day, the higher your performance and the more you should eat.

To calculate the total energy requirement, the so-called PAL value (physical activity level) is added to the basal metabolic rate. The PAL describes a numerical value that defines the extent of energy expenditure in various physical activities. The PAL total value included in the calculation of the individual total energy requirement results from the calculation of the PAL values ​​in relation to workload (PAL work ), leisure activities (PAL leisure ) and sleep (PAL sleep ).

Or simplified if you assume that you work eight hours, have eight hours of free time and sleep eight hours.

The individual PAL values ​​are read from the PAL table. With increasing physical activity, the individual PAL value also increases.

Burden PAL value
Sleep 0.95
Exclusively sedentary/lying down lifestyle

(desk work, illness, old age)

Sedentary occupation only/little or no physical activity in leisure time 1.4-1.5
Sedentary activity, additional energy expenditure for temporary walking/standing activities (drivers, assembly line workers) 1.6-1.7
Predominantly walking/standing activities (housework, salespeople, craftsmen, mechanics) 1.8-1.9
Physically demanding professional work (construction workers, competitive sports, agriculture and forestry) 2.0-2.4

If you now add up your basal turnover and your performance turnover, you have your total turnover. If you want to lose weight, you should consume 500-1000 kcal less than what you need (total turnover).

Important NOTE: What many don't tell you, counting calories is only half the truth! Unfortunately, whether you lose weight or not does not only depend on the number of calories you eat every day. You have to consider a lot more than just the number of calories in order to lose weight. Because not all calories are processed by our body in the same way. Calories from easily digestible carbohydrates (e.g. sugar, white bread) cause the blood sugar level to skyrocket. Other foods are metabolized more slowly by the body. Counting calories to lose weight successfully only works with a healthy diet. Ideally, you should be accompanied by nutritional advice or have an individual nutrition plan drawn up for you. At the very least, if you really want to lose weight successfully, you should take a closer look at the topic of "healthy nutrition".


Yes there are. There are dietary supplements that support fat burning. The most common is L-Carnitine . You may have heard of this before. But there are also other substances that have a positive effect on the function of losing weight. BodyPlanet has specially developed products that boost the metabolism and thus make it easier to lose weight. If your diet is right, you can accelerate your weight loss with the right dietary supplements.


Our premium protein is a multi-component protein and – like protein-containing foods – boosts the metabolism and prevents muscle breakdown. It contains four different protein sources:

  • casein
  • CFM whey protein
  • CFM Whey Protein Isolate
  • egg protein

Mixed protein powders combine the advantages of the individual components and often achieve a higher biological value than the individual protein. Different proteins are absorbed by the body at different rates. Whey protein is metabolized very quickly, while milk and egg protein are absorbed more slowly by the body. Casein is the last to be metabolized. Therefore, the premium protein is particularly suitable as a basic supply of protein for the body over a long period of time.

  • Supports fat burning
  • Increases mental resilience
  • Reduces regeneration time
  • Improves muscle function and maintains the muscles
  • Biological value of 136
  • Is available in many delicious flavors


Burn more fat naturally and effectively! With Yellow Extreme it is possible. Yellow Extreme contains a total of 20 herbal ingredients and thanks to the developed 4-way action formula, Yellow Extreme is fourfold effective:

  1. Thermogenic Matrix
    Activates your metabolism  Higher calorie burning - at the same time your appetite is curbed and your calorie intake is reduced.
  2. Energizer Matrix
    Provides more energy. Your performance is promoted and stress can be better managed.
  3. Insulin Control Matrix
    Helps your body normalize and stabilize insulin levels. This avoids food cravings.
  4. Hydro Control Matrix
    Reduces excess water stored under the skin and in the body's fat cells.


The Yellow Extreme capsules are packed with natural ingredients that not only ensure effective fat burning, but also have other positive effects for your body:

green tea extract increases body temperature and increases calorie consumption. Has a draining effect at the same time. green tea extract can also be supplied to the body individually. raspberry extract supports fat burning by shifting the enzyme HSL into the fat cell. Bitter Orange Extract stimulates the metabolism without negatively affecting heart rate or blood pressure. Spirulina gives the body additional energy due to its high content of iron and vitamin B12. It also prevents hunger pangs. African mango extract stimulates the metabolism  Promotes calorie and fat burning. Supports intestinal activity and has a detoxifying and purifying effect. ginger powder has a thermogenic effect in the body, resulting in increased fat burning. cayenne pepper stimulates the central nervous system and thus promotes the burning of calories. vitamin C stimulates fat burning in a natural way and strengthens the immune system. Vitamin B6 lowers homocytic and cholesterol levels. calcium pantothenates is important for a well-functioning cholesterol and fat metabolism. guarana stimulates the metabolism  increases energy consumption. Coffee extract is rapidly metabolized, resulting in a rapid increase in metabolism. L-carnitine acts as a means of transport and brings the fat directly into the cell for combustion magnesium is stored in the center of the fat cell and controls fat burning from there. cinnamon extract stabilizes the blood sugar level and regulates the insulin balance. phaseolamines reduce the enzyme that converts carbohydrates into blood sugar Insulin balance is stabilized and fat burning is promoted. Muscat Extract stimulates fat metabolism. Fat is released from the storage cells and converted into energy. elderberry extract strengthens the immune system and has a promoting effect on fat burning. Dandelion Extract is rich in vitamins and has a draining effect. taurine regulates the water balance and ensures that excess water is excreted. It also has a positive effect on cholesterol levels and stimulates fat burning.


Green tea extract is popular during body fat reduction mainly because of the stimulation of the metabolism, the increased thermogenesis and its draining effect. In addition, epigallocatechin gallate EGCG, the active ingredient in green tea extract, is considered a magic cure for many ailments. Highly concentrated green tea extract from BodyPlanet is always delivered in the best quality.


  • Can protect against heart and circulatory diseases
  • Can strengthen the immune system
  • Can stimulate fat metabolism
  • Can scavenge free radicals
  • May increase thermogenesis
  • Has a draining effect


For everyone who wants to lose weight and build muscle at the same time, I recommend - to the procedure from this article - still Tribulus Terrestrial . Tribulus Terrestris is a herb found in the Mediterranean, Central Asia and tropical Africa. The active ingredient "protodioscin" extracted from the root has been used for a wide variety of medical purposes for a long time. In China, for example, Tribulus Terrestris is used as a remedy for liver, kidney, and cardiovascular disorders. However, Tribulus Terrestris is also used in the fields of aphrodisiacs and antiseptics.

Tip: In order to achieve the maximum effect of the Tribulus Terrestris, the body must be optimally supplied with it vitamin C and the trace element zinc necessary.


  • Tribulus can increase testosterone balance in the body (FSH and LH, the control hormones).
  • Can improve general well-being
  • Can increase libido
  • Can improve sperm quality
  • May increase strength and muscle gains
  • May improve protein synthesis


Do you want to lose weight successfully, but don't know exactly how to best nourish your body? Then our nutritional advice in Ludwigsburg is the perfect solution for you. We offer you a professional analysis of your current condition, in which we measure, among other things, your weight, your body fat percentage and your muscle percentage. We will then create a tailor-made nutrition plan that is tailored to your needs.

We also take your body type into account, because every person is different and needs an individual form of nutrition and training. With our BodyPlanet nutrition plan, we have developed a simple method in which we divide food into different groups, including protein, carbohydrates, fat, vegetables and fruit. So you will always find something that suits you.

Our regular appointments give you the motivation you need to keep going and achieve your goal. You live too far away from Ludwigsburg? No problem! In our online shop we offer individual nutrition and training plans. Just have a look at our information pages on nutritional advice and convince yourself of our offer.


If you want to successfully get your body in shape, you have to pay attention to your diet. A reduction in carbohydrates and a simultaneous increase in protein intake are recommended. There are a number of ways of estimating your calorie consumption. However, it is important to note that successful weight loss does not come from counting calories alone, but requires a balanced diet. A professional nutritional advisor can provide support here, or you can have an individual nutrition plan drawn up.

Dietary supplements can help you lose weight by accelerating fat burning and promoting muscle growth. However, you should make sure that the quality of the food additives is right. Regular training can also increase success and make a dream body possible. However, you should pay attention to a training plan that is tailored to your own body and goals.

And to all athletes: A balanced diet is also very important for you in order to get the best out of your training and to celebrate success.

With this in mind, I wish you successful weight loss and a great summer with lots of sun and swimming fun!

Your Tamer Galal