Nutrition & Cooking Guides

Total Daily Energy Expenditure: formulas, activity multipliers, and adjustments based on your goals.

Protein, fat, and carb distribution tailored to your goal: weight loss, muscle gain, or maintenance.

Estimate your daily calorie needs based on your metabolism, activity, and goal.

Determine your protein needs based on your weight, activity level, and body composition goals.

Formula, interpretation, and limits of the Body Mass Index — what it really measures.

Comparison of formulas (Lorentz, Devine, Creff) and why there is no single magic number.

Basic hydration needs, adjustments for exercise and climate, and dehydration signs to watch for.

Step-by-step method for creating a safe and effective deficit, with common mistakes to avoid.

Conversion table, volume-to-weight equivalencies, and tips for following international recipes.

Critical nutrients, plant-based protein sources, meal planning, and smart supplementation.

Balancing meatless meals, covering iron and B12 needs, and varying protein sources.

Principles of ketosis, allowed foods, target macros, and a safe, progressive transition.

The most studied diet in the world: principles, proven benefits, and daily implementation.

Celiac disease vs. sensitivity, foods to avoid, alternatives, and how to read labels.

Returning to unprocessed foods: principles, key foods, benefits, and documented limits.

Who really needs it, how much to aim for, best sources, and impact on kidneys — current data.

Reducing carbs without going full keto: thresholds, foods, and expected results.

16:8, 5:2 methods and alternatives, metabolic benefits, and tips for starting without frustration.

Pro- and anti-inflammatory foods, omega-3s, polyphenols, and practical implementation.

Organization, containers, shelf life, and starter menus to prepare your meals in advance.

A 5-step method to organize 7 days of balanced meals without spending hours on it.

Practical strategies for eating well without breaking the bank: smart shopping, batch cooking, and budget-friendly recipes.

Decode nutrition facts, ingredient lists, and health claims in 5 minutes.

The plate method: ideal proportions, food groups, and concrete meal examples.

Cook for 2 hours on Sunday to eat all week: method, recipes, and storage.

Preparing calorie-controlled meals for the week: strategies, recipes, and mistakes to avoid.

High-protein meals prepared in advance: ratios, timing, and menu ideas to see progress.

Effective shopping lists, choosing items in the aisles, and zero-waste tips for a healthy, controlled basket.

Storage, stock rotation, zero-waste recipes, and fridge organization.

Adapted portions, smart storage, and solo recipes to avoid boredom and waste.

Managing different tastes, multiple allergies, and time constraints with a structured family plan.

Protein, fats, and carbs: roles, needs, and how to distribute them in your diet.

What a calorie actually is, why not all are equal, and how to think beyond the numbers.

Animal and plant sources, protein quality, digestion, and strategies to reach your goals.

Simple vs. complex carbs, glycemic index, fiber, and their role in performance and satiety.

Saturated, unsaturated, trans, and omega fatty acids: which to prioritize and in what quantity.

Soluble and insoluble fiber, daily targets, best sources, and impact on digestion.

GI, glycemic load, impact on blood sugar, and how to choose your carbs wisely.

Key micronutrients, their roles, common deficiencies, and foods rich in them.

Basal metabolic rate, thermogenesis, thermic effect of food, and common myths debunked.

Why the scale doesn't tell the whole story: body fat, lean mass, and more reliable indicators than weight.

Full nutritional strategy for sustainable weight loss: deficit, macros, timing, and mindset.

Calorie surplus, protein intake, meal timing, and useful supplements for muscle growth.

Carbs and performance, hydration during effort, recovery, and pre/post-workout nutrition.

Increased needs, essential nutrients (folate, iron, DHA), foods to avoid, and meal ideas.

Eating balanced meals on a tight budget, with little time and minimal equipment — it is possible.

Specific needs for protein, calcium, vitamin D, and strategies to maintain muscle mass.

Nutritional periodization, hydration, recovery, and macro adjustments based on intensity.

How what you eat influences your vitality: stable blood sugar, micronutrients, and meal timing.

Vitamins C and D, zinc, probiotics, and foods to include to support your natural defenses.