Nutrition
Nutrition guides backed by official bodies (WHO, USDA, EFSA): macronutrients, micronutrients, calories and how to apply them in real life.
How to lower triglycerides with diet: a practical guide
What triglycerides are, why they rise (sugar, refined flour and alcohol), when they are high, and the diet that lowers them: less sugar, less alcohol, more…
How to eat more vegetables and fruit: 12 tricks that work
Why it pays to eat more vegetables and fruit, how much is really enough (5 a day), and practical tricks to get there even if you dislike it, have little time…
2000-calorie meal plan: a complete, balanced weekly menu
A complete ~2000 kcal weekly menu with high protein, real breakfasts, lunches, dinners and snacks. Who it suits (maintenance and many men) and how to use it to…
Muscle-gain meal plan: a complete weekly menu
A weekly muscle-gain meal plan with high protein and a moderate surplus. How many calories and protein you need, a ~2700 kcal example menu and how to scale it…
Weekly vegetarian meal plan: balanced and with complete protein
A complete, balanced weekly vegetarian meal plan with a plant protein at every meal and the three nutrients to watch: iron, calcium and B12.
Healthy weekly meal plan: balanced and easy for the whole family
A truly healthy weekly meal plan is not about complicated recipes or counting calories: it is the plate rule applied to real food.
Weekly vegan meal plan: complete, balanced and with real protein
A well-planned weekly vegan meal plan is complete: the key is anchoring plant protein at every meal and covering 4 nutrients (B12, calcium, iron, omega-3).
Iron: deficiency, symptoms, iron-rich foods and how to absorb it better
What iron does, symptoms of deficiency and anaemia, who is most at risk (women, vegans, athletes), iron-rich foods and tricks to absorb it better.
Calcium and bones: sources, how much you need and preventing osteoporosis
What calcium does, how much you need a day, calcium-rich foods (dairy and non-dairy), the role of vitamin D and how to care for your bones to prevent…
Abdominal bloating: causes and what to eat to de-bloat
Why your belly bloats: gas, eating fast, certain foods, constipation or sensitivities. What to eat to reduce bloating and when it is worth seeing a doctor.
Constipation: foods that help and habits that ease it
What to eat for constipation: fiber, water, fruit, legumes and probiotics, and why coffee and movement help. Habits that improve transit and when to see a…
Acid reflux and gastritis: what to eat, what to avoid and which habits help
What to eat with reflux (heartburn) or gastritis: foods that often trigger it, which help, and the habits (dinners, weight, smoking, alcohol) that matter most.
Protein for older adults: how to slow muscle loss (sarcopenia)
With age you lose muscle (sarcopenia), and that costs strength and independence. How much protein an older adult needs, how to spread it, which sources to…
Irritable bowel syndrome (IBS): the FODMAP diet and what to eat
What irritable bowel syndrome is, what FODMAPs are and how the low-FODMAP diet works in 3 phases. What to eat, what to avoid and why to do it with a dietitian.
Lactose intolerance: symptoms, what to eat and how to live with it
What lactose intolerance is, what symptoms it causes and how to tell it apart from milk allergy. Which dairy you tolerate better, lactose-free alternatives and…
Gas and flatulence: causes and how to reduce it through diet
Why you have a lot of gas: swallowing air, fermenting foods, eating fast or intolerances. What to eat to reduce flatulence, which habits help and when to see a…
Electrolytes and sports hydration: when you really need them
What electrolytes are, what you lose when you sweat and when sports drinks are needed. Sodium, cramps, the danger of overdrinking and how to hydrate for…
How many meals a day should you eat? What the science says
Eating 5-6 small meals does not speed up your metabolism or burn more fat. What the evidence says about meal frequency, muscle and how to pick what fits you.
Ultra-processed foods: what they are, how they affect your health and how to cut back
What an ultra-processed food is (vs merely processed), what science says about health effects, why they make you eat more and how to cut back without obsessing.
Healthy fats: which to eat and which to avoid
Which fats are healthy (unsaturated), which to moderate (saturated) and which to avoid (trans). Olive oil, avocado, nuts, fish and why fat does not make you…
Anti-inflammatory foods: what the science actually says (no hype)
Which foods help reduce inflammation according to the evidence, which to moderate, and how to build an anti-inflammatory plate without falling for fads.
How to gain weight healthily (without eating junk)
A guide to gaining weight healthily: a moderate calorie surplus, enough protein, energy-dense foods and strength training to gain muscle, not fat.
Diabetes and prediabetes: what to eat to control blood sugar
An eating guide for diabetes and prediabetes: what to eat and what to limit, the role of carbs and fiber, the blood-sugar plate, and common mistakes.
Apple cider vinegar: does it really help you lose weight, or is it another myth?
What science says about apple cider vinegar: its real effect on blood sugar and appetite, why it is NOT a fat-burner, how to take it safely, and its risks.
Keto (ketogenic) diet: a complete guide to starting right
What the keto diet is, what to eat and avoid, how to enter ketosis, the "keto flu", who it suits and who it does not, and the mistakes that ruin it.
How many calories should I eat a day to lose weight (calculator + examples)
Work out how many calories you need per day for your goal. Mifflin-St Jeor formula, tables by sex and activity, and why eating 1200 kcal is a mistake.
Protein-rich foods: the definitive list (with grams per serving)
The foods with the most protein per serving: meat, fish, dairy, legumes and vegan options. How much protein they have and how to hit your daily target.
Mediterranean diet: complete guide, benefits and what to eat each day
The most studied diet in the world, explained: what to eat each day, real science-backed benefits, the Mediterranean pyramid and a sample weekly menu.
Glycemic index explained: what it is, food chart and whether it matters for weight loss
What the glycemic index is, how it differs from glycemic load and when it really matters. Food chart and practical tips.
Fibre: why it is the forgotten nutrient, how much you need and where to find it
Fibre fills you up, improves digestion and helps with weight loss, but 90% of people fall short. How much you need, types and the highest-fibre foods.
How Many Eggs Can You Eat Per Day (And Why the Cholesterol Myth Collapsed)
How many eggs you can eat daily without risk: why the cholesterol myth collapsed, what current evidence says, and why the egg is a cheap superfood.
Good and Bad Carbohydrates: Which to Eat and Why They Do Not Make You Fat at Night
Which carbohydrates to choose and which to limit, why eating them at night does not make you fat, and how to include them in your diet without fear.
12 Nutrition Myths You Should Stop Believing (According to Science)
The 12 most widespread nutrition myths, debunked with evidence: detox, eating at night, eggs, slow metabolism, carbohydrates and more.
Vegan Protein: Sources, How to Combine Them and How Much You Need
How to meet your protein needs as a vegan or vegetarian: best sources, how to combine amino acids, how much you need and a sample high-protein day.
How to Calculate Your Macros: Step-by-Step Guide (With Examples)
Learn how to calculate your macros (protein, carbohydrates and fat) according to your goal. Formula, recommended split and examples for losing fat or gaining…
Sweeteners: Are They Safe? Stevia, Aspartame and Company Explained
What science says about sweeteners: whether aspartame is dangerous, whether stevia is better, their effect on weight and when they make sense.
Should You Eat Breakfast? The Truth About "The Most Important Meal of the Day"
Skipping breakfast does not cause weight gain or "switch off" your metabolism. What science says about breakfast, when it is worth it and how to do it well if…
Flexible Dieting (IIFYM): Eat What You Want Without Blowing Your Diet
Flexible dieting or IIFYM ("If It Fits Your Macros") explained: how it works, the 80/20 rule, its advantages over restrictive diets, and its limits.
Glycemic Index: What It Is, How It Works and When It Matters
Complete guide to the glycemic index and glycemic load with validated data, practical food list, and how to apply it without obsessing over spikes.
Iron in Your Diet: Deficiency, Food Sources and Optimal Absorption
Comprehensive guide on dietary iron: heme vs non-heme sources, who is at risk of deficiency, how to optimize absorption and when to consider supplementation.
Ideal Protein Based on Weight and Goal: The Real Numbers
How much protein do you really need based on your weight, goal and lifestyle: evidence-based recommendations and how to distribute it through the day.
How to read nutrition labels: the guide every consumer needs
Learn to interpret nutrition labels on supermarket products. Hidden ingredients, marketing traps, and which numbers actually matter.
Foods That Seem Healthy But Are Not: A Marketing Reality Check
Granola, fruit yogurts, juices, energy bars, plant milks: which ones marketing turned into "healthy" without earning it, and how to spot the trick at the…
Plant Protein: Complete Guide for Real Performance and Health
Plant proteins explained beyond myths: amino acid profiles, DIAAS, optimal sources, smart combinations and how to hit performance goals on a plant-based diet.
How much protein do you need per day based on your goal
Calculate your ideal daily protein intake for weight loss, muscle gain, or maintenance. Protein sources, timing, and common mistakes explained.
How to count calories without going crazy: complete 2026 guide
Learn to count calories the easy way with AI. Discover your ideal caloric deficit and how to scan food with your phone to lose weight without obsessing.
Protein, carbs and fats: macronutrient guide for beginners
Understand what macronutrients are, how much you need daily, and how to distribute them for fat loss, muscle gain, or staying healthy.