All of the above-mentioned foods can be combined freely.
Do you want to know which foods particularly support fat metabolism – and which ones tend to slow it down?
Then take a look at our special page:
Pepper Effects & the Role of Starch and Gluten
Schnelle Orientierung? erfahre die 30 häufigsten fragen
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Need a quick overview? Find answers to the most common questions about the method
Welcome!
Lose weight naturally: Gluten-free, metabolism-activating with Black Pepper and without the yo-yo effect
Some people seem to eat whatever they want without gaining weight
This question kept me busy for years. I wanted to find out what might be happening differently in their bodies – and how I could recreate similar conditions for myself.
My goal was to specifically support my metabolism and boost my natural fat-burning process – without exercise, without hunger, but with structure, clarity, and a solid plan.
From this, I developed my personal concept:
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Lose weight without exercise
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Lose weight without feeling hungry
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Lose weight in a healthy way
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Reach my goal without the yo-yo effect
This is my personal path – my optimal nutrition and lifestyle plan.
It wasn’t just about losing weight – I wanted to truly relieve the burden on my body.
So I focused on the processes that, in my view, have the greatest impact on well-being and fat burning
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Reduce excess acids in tissues to counteract water retention
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Activate metabolism at the cellular level so my body can use energy more efficiently
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Avoid inflammatory negative processes that strain the body and disrupt regeneration
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Use Supplements Strategically to Fill Nutrient Gaps (During Weight Loss)
I wasn’t just looking for a quick fix – I wanted a system that I could integrate into my daily life. Something without pressure or force, but with real change I could actually feel.
These points became the core of my personal nutrition concept – a customized form of low-carb eating that works for me.
I didn’t completely cut out all carbs, but selectively left out certain ones – and found a way that actually works for me.
Many people who saw me before and after my weight loss wanted to know exactly what I had done.
That’s why I decided to write down my experience here – openly, honestly, and straight from real-life practice.
With my plan, I lost around 25 kg (55 lbs) in just 2.5 months* – without pressure, without deprivation, but with structure and clarity. And most importantly: without the yo-yo effect.
What my diet specifically means:
My way: No avoiding all carbs – but targeted elimination instead
This is not a classic low-carb diet where all carbohydrates are indiscriminately eliminated from the meal plan.
That was never my approach – and it still isn’t today.
I consciously chose to cut out only certain carbohydrates:
Mainly those that come from grains – like wheat, rye, barley, rice, etc.
The focus was on avoiding flour-based products and gluten (sticky proteins), because I noticed that exactly these would slow down my metabolism.
Why I cut down on flour products and gluten
In my personal nutrition plan, I largely cut out flour products because, from my perspective, they can interfere with processes in the body – especially fat burning and acid elimination.
Products made from white flour or highly processed grains contain a lot of sticky proteins (gluten).
These can – in my experience – slow down the body.
Not in an “intolerant” way, but more subtly:
The metabolism becomes sluggish, you feel less energetic, the body stores more acids and water.
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I noticed the following for myself:
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The body produces more acids when the cells are overloaded
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The mitochondria (the cell’s powerhouses) don’t function optimally
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Detoxification and acid elimination become harder for the body
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The result: sluggishness, less energy, more water retention
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And: the body needs more minerals to balance out these burdens
For me, it was clear:
As long as these processes aren’t in balance, counting calories or relying on exercise alone doesn’t make a difference.
That’s why cutting down on these foods became an essential part of my journey.
This means:
You can definitely eat carbohydrates – even some sugar.
But in moderation. In an amount your body can still process well.
If you deviate more – for example, by eating more calories or sticking with these foods more often – it’s not necessarily a problem.
It just means weight loss might progress more slowly.
But:
As long as you stick to the other key principles – targeted relief, metabolic support, and nutrient-rich eating – weight loss can still happen, in a way that feels doable and fits into everyday life.
In my low-carb diet meal plan, the goal is to reach your desired weight quickly.
During this diet, you only need to avoid foods made from flour or those that contain high amounts of gluten (glue-like proteins) as much as possible.
Afterwards, you can go back to eating normally and just continue this diet plan for 2–3 meals per week to prevent the yo-yo effect.
What actually happens on a classic low-carb diet – and where do the challenges lie?
When you drastically reduce carbohydrates in your diet, the body first and foremost loses one thing:
Why?
Quite simple: Carbohydrates are stored in the body as glycogen – and for every gram of glycogen, about 3 to 4 grams of water are retained as well.
When you reduce carbohydrates, these stores get depleted – and the excess water is released.
That’s why many people lose weight very quickly at the start of a low-carb phase. But:
That initial weight loss is mostly just water.
And that’s exactly where one of the challenges lies:
During this phase, many people feel tired, weak, or even irritable.
No surprise – the brain prefers running on carbohydrates. When they suddenly disappear, concentration can drop and energy levels can plummet.
Once glycogen stores are used up, the body starts burning fat. This produces so-called ketones, which serve as an alternative energy source.
That might sound good at first – but it can also come with side effects.
Why some diets can put extra stress on the body
Rapid weight loss often means:
A lot of fat is burned in a short time – and with that, substances stored in fat tissue are released.
Because:
Fat cells don’t just store energy – they also accumulate acids and toxins.
When these cells are emptied, those substances re-enter the bloodstream – and this can temporarily burden the body.
Typical symptoms during this phase can include:
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Fatigue and exhaustion
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Irritability or mood swings
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Headaches or nerve pain
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Digestive issues
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Inflammatory reactions
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…or simply the feeling that something is “off”
How I dealt with it myself:
To help my body adapt better to this transition, I didn’t just carefully build my nutrition plan – I also targeted it with specific supplements.
Using high-quality nutrients and supplements that supported my body exactly where it needed help most.
Not as a replacement – but as a meaningful addition.
Losing weight without cravings – what’s really happening in your body
Many people don’t fail because of a lack of willpower – but because of intense cravings.
This sudden urge for sweets, carbs, or fatty foods often feels like an inner addiction..
That’s exactly how it used to be for me.
It took me a long time to understand that behind this “craving” wasn’t simply a lack of discipline – but often a clear physical reason.
When the body lacks certain fat-soluble vitamins, it develops an internal demand – especially when the mitochondria (the “power plants” of your cells) become overwhelmed burning carbs and fats.
This leads to intense cravings for certain foods – especially sugar, fat, and anything that quickly provides energy.
But why does the body crave fat – and how is this connected to digestion?
Fat-soluble vitamins (like A, D, E, K) need to be transported via dissolved fats – so-called micellar fatty acids, which act like tiny fat-soluble carriers.
That’s why the body tries to absorb as much fat as possible from food – to get those vitamins – even if you’re not consciously aware of it.
But the micellization process in the gut takes about three days on average – and it only works well if your digestion is functioning properly.
What I learned from this
I realized:
When I provide my body with fat-soluble vitamins in a more bioavailable form (micellar, water-soluble), this physical craving simply disappears on its own.
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The cravings subside.
The constant urge for fat combined with carbs gets weaker.
And that “inner pull” stops – because the body’s needs are actually met.
That was a real breakthrough for me when it came to losing weight.
Why an Excess of Acids in the Body Can Slow Down or Hinder Fat Burning
In my personal nutrition plan, it wasn’t just about losing weight – it was also about relieving stress on my body.
A key point for me was the issue of acid overload.
I noticed that when fat and carbohydrates are burned more intensively, more lactic acids can build up in the cells.
If there aren’t enough bioavailable minerals available, these acids can’t be properly transported out – so they stay in the tissue.
What happens then?
If too many acids accumulate in a cell, they can disrupt the cell’s balance.
The result: the cell swells, retains water – and this can become noticeable both visually and physically:
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Cellulite
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Water retention (edema)
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A “puffy” skin appearance
All of this I’ve experienced myself – and understood:For the body to keep burning fat effectively over time, it also needs to be able to eliminate waste properly.
For me, supply and detox go hand in hand – only then can healthy weight loss really happen.
Rapid Weight Loss – Why a Sluggish Gut Can Slow Down Detoxification
Some time ago, studies showed that in more than 90% of people over 30, digestion no longer works the way it should. And honestly – that doesn’t surprise me. Many people feel it every day.
When digestion slows down, food stays longer in the intestines. It can’t be broken down and absorbed quickly enough.
This leads to incomplete digestion – meaning we don’t absorb all the nutrients we actually need.
In other words: “We’re starving at full plates.”
Typical signs of this can include:
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Bloated belly or excess gas
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Fermentation after meals
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Fatigue or an energy slump about 15–30 minutes after eating
When food isn’t properly broken down, intestinal bacteria start “eating” it instead. And the longer this goes on, the more metabolic waste products build up – like gases, acids, and certain toxins.
The problem: These burdens can spread throughout the body – not just stay in the gut.
They can also indirectly cause acids to be transported less effectively and accumulate in tissues.
A simple example: Imagine you leave cooked pasta sitting at 37°C (body temperature) for three days.
After just a few hours, it starts to turn “sour.” And that’s basically what can happen in your gut if food stays there too long.
That’s exactly why, for me, a well-functioning digestion is so crucial when it comes to losing weight:
Because your gut plays a major role in whether your body can detox and lighten the load – or stays burdened.
Lose weight quickly – what can happen in your body when stored toxins are released
When you lose weight quickly, your body taps into its fat reserves.
That’s basically a desired effect – but: in these fat cells, the body also stores substances it can’t currently process. These include acids or metabolic residues that haven’t been eliminated directly.
When fat cells are emptied, exactly these substances can be released back into circulation.
And depending on how many of these residues are present in your body, this can place a noticeable burden – not only on your metabolism, but also on your overall well-being.
Typical symptoms can include:
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Exhaustion
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Fatigue
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Irritability
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Pain
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Digestive problems
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Nerve irritation
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Inflammatory processes
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...and other individual symptoms
That’s why it was especially important to me to minimize these possible side effects as much as possible and give my body targeted support.
How I did that – and the exact steps that helped me – I describe in detail here on my site.
Important upfront:
Losing a lot of weight quickly is always a challenge for your body. It’s not a walk in the park – neither physically nor mentally..
So if you’re considering going on a diet – especially one aimed at rapid weight loss – you should make sure you’re in a stable state, both physically and emotionally.
I would always recommend: get professional advice. Talk to your doctor or a qualified health practitioner to check if there’s any medical reason not to proceed.
And in general: losing weight more slowly often means less stress on your body – and therefore fewer side effects or unpleasant reactions.
Because it’s not just about seeing the number on the scale go down. It’s about how well your body can handle the changes.
How I managed that myself – and the exact steps that helped me – I describe in detail here on my website.
Before Photos
After Photos
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Photo taken in
March 2016
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Photo taken in
July 2014
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Photo taken in
July 2014
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Photo taken in
July 2014
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Photo taken in
October 2016
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Photo taken in
October 2016
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Photo taken in
October 2016
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Photo taken in
October 2016
