CLEVER Eating - Nutrition tips

Delicious and healthy!

Try the tips and tricks from our GK nutrition coach Karolina Godina. Simple and easy :)


Biological value - the right combination is important :)

Biological value indicates how efficiently a dietary protein can be used to form the body's own protein. Chicken egg has the highest protein quality with a biological value of 100. But the right combination of foods also plays a major role.



Proteins can be cleverly combined in small quantities to achieve more. Which combination can be converted faster into the body's own protein and thus keeps the metabolism in tact is summarized here!

Not every protein source that contains a lot of protein can also be processed well by the body. Often it is the inconspicuous protein sources that, well combined, achieve more than the "protein bombs".

Small example: Our body can convert the protein of a chicken egg to 100% into endogenous protein - that means 11g (on 100g) protein can be completely converted into 11g endogenous protein. In comparison, a fish fillet can only convert 75% of 17g (per 100g), i.e. 12.7g.

Combine several sources of protein together. Animal proteins have a very high value, as they are very similar to our body. However, the combination of vegetable and animal proteins brings the greatest success.

Good news for all those who like farmer's pans ("light" of course): The highest biological value is achieved by a combination of potatoes and egg - add ham and we have three sources of protein in one meal.

ATTENTION: Our KCAL balance, as well as the minimum of protein (1.5 x your weight ) must still be priority 1!

Calories are not all the same - the right balance makes fit!

An apple contains calories. A Snickers bar also contains calories, but what's the difference?

The processing of different foods in our body is different. Therefore, a balanced diet is important to keep us healthy and fit.


A good ratio of the following foods ensures that our organism can function optimally:

- Vegetables & fruits (seasonal, steamed or raw would be optimal).

- healthy fluid intake (water, unsweetened tea, self-pressed juices, etc.)

- protein sources (e.g. eggs, chicken, fish, legumes)

- healthy fats (e.g. avocado, cold pressed vegetable oils) and

- nutritious carbohydrates (rice, potatoes, etc.)


If you plan a meal properly, you will get the most benefit from the calories and reduce the body's desire to put on fat. Do not eat too late and too much in the evening :)

Reduce calories - successfully and yummy

The calorie deficit makes our body lose excess weight, but does it matter how our calorie deficit comes about?

1500 kcal, a typical plan turnover , can be "lived" very differently.


Bacon cheese burger+fries+soft drink or a 4 cheese pizza?

Does that provide us with everything our metabolism needs to work really well? Is this one meal enough to keep us full all day?

In the long run, losing weight is not only about the deficit but also about the composition.

A balanced change of diet with a "healthy deficit" brings great results and gives the feeling of having everything you need.

Everyone likes to drink a few glasses of wine or juice, snack or feast on a good burger. Now and then that's okay. But the less we eat of it, the less we feel the need for it. Try it out!