Nutrition
Nutrition guides backed by official bodies (WHO, USDA, EFSA): macronutrients, micronutrients, calories and how to apply them in real life.
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.