When we rely on too restrictive diets, it becomes difficult to nourish the body as it needs. Therefore, the real secret is to look at your body composition, taking care to lose fat, but preserving your muscles and energy.
This is where the partnership with Malta Nutrition becomes essential. With smart and clean formulas (clean label), the brand helps to fill these daily gaps in a practical way.
This makes it much easier to shift your focus to what really matters: improving your body composition and preserving muscle mass, nourishing your body from the inside out.
Changing your body goes far beyond body weight. When you embark on a weight loss process, the goal should never be just to "get lighter", but rather to improve your body composition.
Losing weight too quickly often takes away muscle mass, which slows down your metabolism. For your weight loss to be permanent and healthy, focus on nourishing your body with proteins and keeping your muscles active with strength training.
The scale is just a detail. Want to know if you're on the right path? Monitor your waist circumference, take before and after photos and notice how your physical performance improves every week.
Protein deserves attention during weight loss because reduced energy can lead to the loss of not only fat, but also lean mass. A diet that contains adequate sources of protein, combined with strength training, can contribute to muscle preservation.
When routine, reduced food volume or other difficulties make it difficult to meet the daily requirement, protein supplements can be used as a complement, depending on individual assessment. In this case, the role of supplements is to help supplement protein intake when necessary.
Another important point is fiber, because when the diet does not provide enough fiber, specific products can be considered as a complement. Psyllium, for example, is a soluble fiber that absorbs water and can contribute to intestinal function.
A diet with a significant reduction in calories can also reduce the intake of micronutrients, especially when food groups are eliminated or when the diet becomes little varied.
Yes. Creatine can be an especially interesting option for people who practice strength exercises during the weight loss process. It helps increase physical performance during repeated short-duration, high-intensity exercises, and can be part of a strategy aimed at practicing sports and preserving muscle mass.
By optimizing the resynthesis of ATP (the cellular energy currency), the supplement allows you to maintain the intensity and load of your training even in calorie deficit scenarios. In this way, muscle tissue is more stimulated, helping to signal to the body that lean mass must be preserved while body fat is used as an energy source. Additionally, a greater amount of active muscle mass speeds up basal metabolism, making the weight management strategy significantly more efficient and sustainable in the long term.
In addition to the benefits in weight loss and youthful performance, Anvisa's current regulations (IN nº 470/2026) officially recognize the role of the supplement in healthy aging. The new permitted claim for the category states that: ‘Daily consumption of creatine associated with regular resistance training may increase the effect of resistance training on muscular strength in adults over 55 years of age’.
A good weight loss process does not need to be defined just by how many fewer kilos appear on the scale. It is also important to reduce fat, preserve muscle mass, maintain a nutritionally adequate diet and maintain habits that can be maintained over time.
