Blog
Learn to eat better, train smarter and live healthier.
Recipes11 min
Light dinners under 400 calories: 15 recipes that actually work
15 light dinners from 313 to 378 kcal, with the grams of every ingredient and 21-41 g of protein, calculated with USDA data: chicken, fish, eggs, veggie.
Recipes11 min
Weekly meal prep: how to prepare food for the whole week in 2 hours
Weekly meal prep step by step: what to cook on Sunday, how long each container lasts in the fridge (3-4 days, USDA) and a 5-day menu whose calories add up.
Wellness10 min
How sleep affects your weight: what the studies actually show
Short sleep makes people eat about 385 kcal more a day, and on a diet less of the weight lost is fat. What studies show, plus a weight-friendly night routine.
Healthy Habits11 min
Mindful eating: what it is, exercises to get started and what the science says
What mindful eating is, 6 exercises and a hunger scale. What the science says: across 24 studies, eating while distracted made people eat more.
Wellness5 min
How much water you need to drink per day (and why you probably drink too little)
Find out how much water you need based on your weight and activity. Signs of dehydration, tricks to drink more, and how it affects performance and weight.
Weight Loss12 min
Caloric deficit: the only real way to lose weight (explained simply)
To lose 0.5 kg a week you need about 550 kcal/day below YOUR maintenance (500 for 1 lb). Worked examples, a table by pace, why 1,500 kcal is not a deficit.
Healthy Habits11 min
Intermittent fasting 16:8: schedules, what breaks a fast and what the studies say
How to do 16:8 around your shift, what breaks a fast (black coffee has about 2 kcal) and what 12-month trials found against plain calorie counting.
Nutrition9 min
How much protein do you need per day by weight and goal (table and calculator)
Protein table by body weight (50-100 kg) and goal: 0.83 g/kg if inactive (EFSA), ~1.6 g/kg with strength training, 1.0-1.2 g/kg over 65, and per meal.
Recipes6 min
10 weight loss breakfasts you can make in 5 minutes
Healthy, quick, high-protein breakfasts for weight loss without hunger. With calories and macros calculated for each option.
Nutrition11 min
How to count calories without going crazy: complete 2026 guide
How to count calories without obsessing: how far eyeballing misses (47% in a classic study), the mistakes that add up most and which method is most accurate.
Nutrition10 min
Macronutrients: what they are, how much you need and macros per 100 g
Protein and carbs give 4 kcal/g and fat 9. EFSA reference ranges, how to split macros for your goal, and macros per 100 g for 18 common foods.