FAQs

We’ve shared some of our most frequently asked questions to help you out!

Nutrition

If you're trying to lose weight, eating slowly and more mindfully can help you eat less and lose weight. In other words, you will consume less calories.

Researches have proven that it takes time for the brain to realize that it is no longer hungry. When you consume food quickly, your brain may fail to register how much you've eaten and you will most likely end up eating more than you need.

To get back on track, think about how you will achieve your weight loss goal in the first place. What has proven to have worked for you in the past will most likely work for you in a maintenance phase.

If you used meal replacements, try them again, substituting portion controlled shakes or frozen meals for just one meal a day instead of two, as recommended for weight loss. If counting calories helped you lose weight in the past, do it again and calculate calories. Women who were most successful at weight maintenance did closely monitor their food choices, exercised regularly, and had a strong support network including their nutritionist follow-up.

It is possible. You need more calories when you're active and fewer when you're sedentary. So, if you're eating the bulk of your calories while you're sitting in front of the TV, you may indeed store more of them as fat.

However, what matters most when it comes to losing weight is how many total calories you take in and burn off throughout the day, not just within a limited time frame. If swearing off snacks after 8:00 helps you reduce your overall calorie intake, go for it, but don't forget to keep track of the whole day's tally as well.

Compile a detailed food diary for at least a week. Most of us underestimate how many calories we consume, so it's possible you're eating more than you think. If the calorie count is correct, then the wrong exercise program could be to blame.

If you're not on strength training while you're dieting, you may be losing lean tissue, and that cuts your metabolic rate. To bust out of it, you need to change your workout by exercising longer or more intensely.

You will be able to better maintain your weight loss, if you don't have to permanently eliminate or restrict a single food group, Low-carb diets are designed for short stints because your body simply cannot function without carbohydrates for very long.

To be clear, carbs are an important macronutrient to a balanced diet. Diets that have this as their weight loss technique are appealing because they promise quick results, but studies show that after 12 months, they provide no greater weight loss benefit than a typical reduced-calorie, low-fat diet. Slow and steady weight loss is much easier to maintain for life.

Since the breadbasket at most restaurants tends to be filled with white bread, there's barely any fiber in it. Either tell them not to put the breadbasket down on the table, or just take one piece and have them take the rest away.

This helps you in the long run by reducing the feeling of craving for bread and contributing to weight loss, in addition to calculating calories. Alternatively, order an appetizer and some of the great options include; house salads, vegetable soup, shrimp cocktail, and tuna tartare are great options.

A better way to make your pizza healthier is to order the dough made of whole wheat, because it contains great benefits, such as; supporting immunity system, weight loss, and helps improve heart health. If you want to trick yourself into feeling like you're eating a lot of pizza without doing so, cut the slice in half and have two or three small slices.

What's even better is to buy your own whole wheat crust and make a pie of your own at home. This way, you can use healthier tomato sauces, fresh toppings, and limit the oil. Don't be afraid to experiment and try new exciting recipes for pizza crusts using cauliflower, eggplant, or zucchini.

You should not have the same thing for lunch every day. Watch what you have put in your bowl: what kinds of toppings, how much dressing, and how big it is.

Stay away from iceberg lettuce, which has very low in nutrients and fiber. Use more greens, like kale, spinach, romaine, or arugula and of course avoid peas. Get a full-fat dressing on the side and stick to two tablespoons or less.

Watch the extras such as cheese, nuts, seeds, crunchy things, and dried fruits. Choose a lean protein. Avoid fried, breaded, and processed meats. Even when it comes to exercise, change your exercise routine to challenge different muscles and keep yourself from getting bored.

Fruits are high in vitamins, antioxidants, fiber, and water. They help boost immunity, nourish beauty, and increase energy. They help lower the risk of cardiovascular disease, blood pressure, and cholesterol and help maintain a healthy gastrointestinal tract. Just make sure you remain balanced and diversified with your day to day eating habits.

One caveat: Dried fruits are usually filled with sugar and have lots of calories and most fruit juice concentrates are just as unhealthy as soda. You are advised to eat two to four servings per day of fresh fruits.

Vegetarianism is a way of life that seeks to exclude all forms of exploitation and cruelty to animals, particularly in the diet, and an associated philosophy that rejects the commodity status of animals. A person who follows a diet or philosophy is known as vegetarians.

Types of veganism
Prominent types of this lifestyle include:
- Dietary vegans. Often used interchangeably with “plant-based eaters,” this term refers to those who avoid animal products in their diet but continue to use them in other products, such as clothing and cosmetics.
- Whole-food vegans. These individuals favor a diet rich in whole foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds.
- Junk-food vegans. Some people rely heavily on processed vegan food, such as vegan meats, fries, frozen dinners, and desserts, including Oreo cookies and non-dairy ice cream.
- Raw-food vegans. This group eats only foods that are raw or cooked at temperatures below 118°F (48°C) (22Trusted Source).
- Low-fat, raw-food vegans. Also known as fruitarians, this subset limits high-fat foods, such as nuts, avocados, and coconuts, instead relying mainly on fruit. Other plants are occasionally eaten in small amounts.

Very low-calorie diets are not safe for everyone. If your BMI is greater than 30, then very low-calorie diets are generally safe when used under proper medical supervision.

For people who are overweight but not obese (BMI of 25-30), very low-calorie diets should be prohibited for those who have weight-related medical problems and are under medical supervision. Moreover, very low-calorie-diets are not recommended for pregnant or breastfeeding women and are not appropriate for children or teens except in specialized treatment programs.

They may also not be suitable for people over 50 years old, due to the potential need for medications for pre-existing conditions, as well as the possibility of potential side effects.

People on a very low-calorie diet for 4 to 16 weeks report minor side effects such as:
- Fatigue,
- Constipation,
- Nausea
- Diarrhea

These conditions usually improve within a few weeks and rarely prevent people from completing the program. Gallstones are the most common serious side effect of very low-calorie diets. Gallstones are more common during rapid weight loss. When the body experiences a calorie deficit, it starts to break down fat for energy. The liver then secretes more cholesterol and when combined with bile, can form gallstones.

To be healthy, you need a balance of foods from different food groups. It's difficult to get good nutrition and feel satisfied on a very low-calorie diet. In addition, consuming as few as 800 calories daily may not give you the energy you need for daily living and regular physical activity, especially if you eat the same foods every day. Talk to your doctor or dietitian to make sure you get the nutrients you need while on a very low-calorie diet.

To detox your body from sugar you should follow these steps:

- keeping your body well fed and hydrated.
- Be aware that sugar imbalances hormones, mood, energy, blood sugar, and suppresses the immune system.
- Eat meals that contain high amounts of protein and healthy fats. Protein and fat are more difficult to digest, making you feel full for longer periods of time.
- Focus on eating colorful fruits and vegetables, because they contain high amounts of antioxidants that have a specific job to keep the body healthy.

We recommend a rapid weight loss plan because a low carbohydrate diet limits carbohydrate and emphasizes foods high in protein and fat. A low carbohydrate diet is low in carbohydrate, primarily found in sugary foods, pasta and bread. Instead, you eat whole foods including natural proteins, fats and vegetables. Studies show that low carbohydrate diets result in weight loss and improved health markers.

Two easy ways to lose weight quickly:

- Cut out liquid calories, such as soda and juice. Replace them with zero-calorie drinks like lemon water, unsweetened tea, or black coffee. Diet drinks will save you calories, compared with sugary beverages.

- Weightlifting and doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Both cardio and weightlifting can help with weight loss.

Losing weight too fast comes with many health risks, such as:

- Muscle loss: While a very low-calorie diet may help you lose weight fast, a lot of the weight you lose may come from muscle and water.
- It may slow down the metabolism: A slower metabolism means you burn fewer calories per day.
- It may cause nutritional deficiencies: It is hard to consume enough important nutrients like iron, folate, and vitamin B12 on a very low-calorie diet.
- It may cause gallstones: Gallstones are substances that form inside the gallbladder. They can be a painful side effect of losing weight too fast.
- Other side effects: Dehydration, dizziness, fatigue, and hunger.

It is not advisable to lose this much weight in a short period of time. If you are looking to lose weight quickly, it is always advisable to set smaller and achievable targets. This way, you will learn how to lose weight effectively and safely.

Nevertheless, it depends on your starting weight and the target you would like to achieve. For a person who needs to get rid of 40kg, losing 2.5kg in two days may sound achievable and reasonable, but it wouldn't be for someone who only needs to take off 5 or 6 kgs.

Things that may lead to rapid weight loss include, but are not limited to:

- Cancer.
- Viral infection (such as CMV or HIV)
- Gastroenteritis
- Parasite infection
- Depression
- Bowel diseases
- Overactive thyroid (hyperthyroidism).

During the first week of the Keto diet, people see a very quick drop in weight. Most of this weight loss is the result of the body shedding the extra water weight it was holding on to as a consequence of carbohydrate consumption. This can cause flu-like symptoms, which is why it is essential to drink plenty of water. After that fat will steadily fall off your body.

To maximize your fat loss on Keto even further, follow these suggestions:

- Track your macro-nutrient consumption
- Aim to reduce your waist circumference and body fat percent
- Eat the right amount of protein
- Reduce your stress levels
- Lift weights

During Ketosis, your body converts fat into compounds known as ketones and begins using them as its main source of energy.

Here are some tips to get into Ketosis:

- Minimize your carbohydrate consumption.
- Include coconut oil in your diet (the fat in coconut oil is quickly absorbed and converted into ketone bodies by your liver).
- Increase your physical activity.
- Increase your healthy fat intake.
- Try intermittent fasting.
- Maintain adequate protein intake.

Ketosis symptoms:

- Weight loss
- Increased thirst
- Muscle cramps ans spasms
- Headaches (ketosis headaches typically last from 1 day to 1 week)
- Fatigue and weakness (in the first few days only)
- Bad breath
- Better focus and concentration on the long run

Macros is the short term for macro-nutrients. A macro-nutrient is a substance (as a protein, carbohydrate, or fat) required in relatively large quantities for growth, energy, and health. You can find them listed on the nutrition facts panel of most foods, or by using calorie counting apps and calculators.

Gram for gram, macro-nutrients are responsible for the calorie count in your food. One gram of carbohydrates provides 4 calories, one gram of protein provides 4 calories, and one gram of fat provides 9 calories.

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, breakfast cereals, grits, and tortillas are examples of grain products. Grains are divided into two subgroups:

1- Whole grains:
- Whole-wheat flour
- Bulgur
- Oatmeal
- Whole cornmeal
- Brown rice.
They are rich in B vitamins and fiber.

2- Refined grains: White flour
- White bread
- White rice.
These products are enriched with B vitamins (B vitamins are added back after processing), but are poor in fiber.

There are several nutrients in the Milk Product Group.These nutrients are essential during the growth stage, especially for children.

The main nutrients are:

- Calcium
- Vitamin D
- Vitamin A
- Riboflavin (B2)
- Niacin (B3)
- Protein

From the name, this group consists of Vegetables and Fruits. However, it reality, it consists of two food groups that share a lot of similarities in terms of nutrition. Both are high in:

- Fiber
- Vitamins
- Minerals
- Antioxidants

Fruits and vegetables are also naturally low in sodium and fat. Insufficient intake of foods from this food group is thought to increase the chances of cancer.

Dairy products are a type of food produced from or containing the milk of mammals. They include food items such as yogurt, cheese, and butter.

Foods from the dairy group offer nutrients that are essential to health and maintenance of the body, namely:
- Calcium
- Potassium
- Vitamin D
- Protein

Calcium is helpful for building teeth and bones and in maintaining bone mass.

Grain products, vegetables, and fruits are key parts of a varied diet. They are emphasized in this guideline because they provide:

- Fiber
- Vitamins
- Minerals
- Antioxidants
- Complex carbohydrates

In addition to that, they provide other substances that are important for good health.

Vitamin D is a fat soluble vitamin, that helps your body absorb calcium, magnesium, and phosphate.

A lack of vitamin D can lead to bone diseases such as osteoporosis or rickets. It also has a role in your nerve, muscle, and immune system.

You can get vitamin D in three ways:
- Through your skin (from sun exposure)
- From your diet
- From supplements

Vitamin D rich foods include:
- Egg yolks
- Fatty fish
- Milk and cereal (often have added vitamin D)

Iron is an essential mineral and is an important component of hemoglobin, the substance in red blood cells that carries oxygen from your lungs to transport it throughout your body. Hemoglobin represents about two-thirds of the body’s iron. If you don't have enough iron, your body can't make enough healthy oxygen-carrying red blood cells. A lack of red blood cells is called iron deficiency anemia.

6 Signs You’re Not Getting Enough Iron:
- Extreme Fatigue
- Excessive Weakness
- Loss Of Appetite
- Spoon-Shaped Nails
- Cold Hands And Feet
- Pale Skin

Vitamin C is a water-soluble vitamin in foods found in foods, especially fruits and vegetables. It is known for being:

- A powerful antioxidant
- Positively responding to healthy skin and the immune system
- Important for collagen production
- Preserves tissues
- Preserves the bones, the teeth
- Maintains little bonding.

The human body cannot produce or store vitamin C Symptoms of vitamin C deficiency are bleeding gums, frequent bruising, apogee and poor wound healing, anemia, and scurvy.

Fluoride is a mineral in your bones and teeth. It is commonly used in dentistry to strengthen enamel, which is the outer layer of your teeth. Fluoride helps to prevent cavities. It’s usually added in small amounts to public water supplies.

Fluoride tends to get concentrated in:
- Tea
- Coffee
- Shellfish
- Grapes (raisins, wine, grape juice)
- Artificial sweeteners
- Sodas
- Potatoes
- Flavored Popsicle
- Baby foods
- Broths, stews
- Hot cereals made with tap water

Calcium is an essential mineral. Humans need calcium to build and maintain strong bones, and 99% of the body’s calcium is in the bones and teeth. It plays a role in muscle movement and cardiovascular function.

Calcium occurs naturally in many foods, and food manufacturers add it to certain products.

Calcium rich foods are:

- Yogurt
- Milk
- Fortified dairy alternatives such as soy milk
- Cheese
- Tofu
- Green leafy vegetables
- Fortified breakfast cereals
- Fortified fruit juices

Vitamin A is an essential micro-nutrient.This means that our bodies cannot manufacture it and therefore it has to be included in our diet.

Vitamin A from food is stored in the liver until required by the body and is bound to protein before being transported to where it is needed.

Vitamin A is essential for many physiological processes, including maintaining the integrity and function of all surface tissues, it is also
essential for vision, for growth and development, and for reproduction.

Food Sources of Vitamin A:

- Sweet potatoes
- Carrots
- Pumpkin
- Mangoes
- Papayas
- Liver
- Milk
- Eggs

It is a B-complex vitamin that is needed by the body to manufacture red blood cells. A deficiency of this vitamin causes certain types of anemia (low red blood cell count).This vitamin is especially important for pregnant women.

Some of the important sources that are considered high in Folic Acid include:
- Bread
- Pasta
- Breakfast cereal
- Rice
- Spinach
- Citrus fruits,
- Beans, and Peas

Riboflavin or Vitamin B2 is a water-soluble vitamin. People need to consume vitamin B2 every day, because the body can only store small amounts, and supplies go down rapidly.

Riboflavin helps break down proteins, fats, and carbohydrates. It plays a vital role in maintaining the body’s energy supply. It is also essential for maintaining a healthy liver, keeping the eyes, nerves, muscles and skin healthy, and absorbing and activating iron, folic acid, and some other B vitamins.

Food sources of Riboflavin:

- Meat, fish, and poultry
- Eggs and dairy products
- Beans and peas
- Mushrooms, sweet potatoes, parsley, broccoli, and spinach
- Nuts
- Whole-grain breads, enriched breads, and wheat bran

Vitamin B12, also known as cobalamin, is an essential vitamin that your body needs but cannot produce. Vitamin B12 has many roles in your body, such as: Helps with red blood cell formation and anemia prevention, may prevent major birth defects, may improve mood and symptoms of depression, and may give you an energy boost.

Vitamin B12 food sources:

- Dairy products
- Eggs
- Beef
- Sardines
- Tuna
- Liver
- Fortified breakfast cereal
- Fortified nondairy milk

Vitamin B6, also known as Pyridoxine, is a water-soluble vitamin that your body needs for several functions. Your body cannot produce vitamin B6, so you must obtain it from foods or supplements, but most people get enough vitamin B6 through their diet.

Vitamin B6 has many benefits for the body, such as: it may improve brain health and reduce Alzheimer's risk, may prevent and treat anemia by aiding hemoglobin production,may be useful in treating symptoms of premenstrual syndrome, and may help treat nausea during pregnancy.

Food sources of Vitamin B6:

- Salmon, chicken breast, and beef
- Tofu
- Potatoes and sweet potatoes
- Bananas
- Avocados
- Pistachio

Antioxidants are substances that can prevent or slow damage to cells caused by free radicals,which are unstable molecules that the body produces as a reaction to environmental and other pressures.

Free radicals cause oxidative stress which can cause cancer, atherosclerosis, and vision loss. An intake of antioxidants is believed to reduce these risks.

Foods high in antioxidants are:

- Dark Chocolate
- Pecans
- Berries
- Artichokes
- Kale
- Red cabbage
- Beans
- Beets
- Spinach

Vitamin K refers to a group of fat-soluble vitamins that play a role in blood clotting, bone metabolism, and regulating blood calcium levels.

The body needs vitamin K to produce Prothrombin, a protein and clotting factor that is important in blood clotting and bone metabolism. People who use blood-thinning medications, such as Warfarin, or Coumadin, should not start consuming additional vitamin K without first asking a doctor.

Vitamin K is made by the bacteria in the lower intestinal tract, but it is also found in the following foods:

- Green leafy vegetables
- Broccoli, cauliflower, and cabbage
- Fish, liver, meat, eggs, and cereals (contain smaller amounts)

Lactose is the sugar that is in milk. People with lactose intolerance are unable to fully digest the sugar (lactose) in milk, due to decreased levels of lactase, which is an enzyme produced in the small intestine responsible for digesting the sugar in milk (lactose).

The signs and symptoms of lactose intolerance usually begin from 30 minutes to two hours after eating or drinking foods that contain lactose. Common signs and symptoms include:

- Diarrhea
- Nausea
- Stomach cramps
- Bloating
- Gas

Lactose-free dairy is an easy alternative that could help eliminate many of these unpleasant symptoms.

Osteoporosis is a disease in which the density and quality of bones are reduced. As bones become more porous and fragile, the risk of fracture is greatly increased. The loss of bone occurs silently and progressively. Often there are no symptoms until the first fracture occurs.

There are many factors that can cause osteoporosis, like:
- Hormone imbalances
- Lack of calcium
- Lack of vitamin D
- A sedentary lifestyle
- Some medications or medical conditions

Many of the causes of osteoporosis are lifestyle factors that you can change, like getting plenty of calcium, vitamin D, and weight-bearing exercise to build strong bones.

Rickets is the softening and weakening of bones in children, usually because of an extreme and prolonged vitamin D deficiency. Vitamin D helps the body absorb calcium and phosphorus from food. Not getting enough vitamin D makes it difficult to maintain proper calcium and phosphorus levels in bones, which can cause rickets. Adding vitamin D or calcium to the diet generally corrects the bone problems associated with rickets in children.

The areas of the body most affected by rickets are the bones and teeth, both of which depend on calcium and phosphorous for healthy growth. As rickets develops, children may experience aches and pains in the spine, legs, or pelvis.

There are several types of rickets:

- Nutritional rickets is also known as osteomalacia. This condition is mainly found in infants and children
- Hypophosphatemic rickets causes bones to become extremely pliable and soft. A genetic defect
- Renal rickets are also caused due to kidney damage or some form of kidney disease which prevents the kidneys from functioning normally

Trans fats are formed during a process called hydrogenation, which converts a relatively healthy, unsaturated liquid fat -- like corn oil or soybean oil -- into a solid one. This gives the fat longer shelf life, so it's convenient for restaurants and food manufacturers.

The problem: The body treats hydrogenated fat more like saturated fat, like butter or animal fat. Saturated fat has long been known to clog arteries -- and some studies indicate trans fat may be a bit more evil. But on food labels, trans fatty acids are not included under "saturated fat."

Disadvantages of trans fats:

- Trans fats raise your bad (LDL) cholesterol levels
- Lower your good (HDL) cholesterol levels
- Eating trans fats increases your risk of developing heart disease and stroke
- It’s also associated with a higher risk of developing type 2 diabetes.

Type 2 diabetes is a chronic condition that affects the way your body metabolizes sugar (glucose) — an important source of fuel for your body. With type 2 diabetes, your body either resists the effects of insulin (a hormone that regulates the movement of sugar into your cells), or doesn't produce enough insulin to maintain normal glucose levels. Usually, signs and symptoms of type 2 diabetes often develop slowly.

Type 2 diabetes used to be known as adult-onset diabetes, but today more children are being diagnosed with the disorder, probably due to the rise in childhood obesity. There's no cure for type 2 diabetes, but losing weight, eating well and exercising can help manage the disease.
If diet and exercise aren't enough to manage your blood sugar well, you may also need diabetes medications or insulin therapy.

High-density lipoprotein (HDL) cholesterol is known as the "good" cholesterol because it helps remove other forms of cholesterol from your bloodstream. Higher levels of HDL cholesterol are associated with a lower risk of heart disease.You should aim to have an HDL level between 40 and 60 mg/dL.

Increasing your physical activity, losing weight, and eating the right foods will help you increase your HDL levels. And here are some foods that will help you increase your HDL levels:

- Olive oil
- Beans and legumes
- Whole grains
- High-fiber fruits
- Fatty fish
- Flaxseeds
- Nuts
- Chia seeds
- Avocado

Sleep is just as important as healthy eating and exercise. Insufficient sleep promotes hunger and appetite, which can cause excessive food intake resulting in weight gain. Also, lack of sleep alters the way your brain works, and this can make it harder to make healthy food choices.

High stress levels can contribute to weight gain by increasing levels of cortisol, a hormone released in response to stress. Elevated cortisol level is linked to higher amounts of belly fat, increased appetite and food intake. Stress is also a common trigger for impulsive eating, so managing stress is an important part of controlling your weight.

To prevent weight gain during stress and reduce the risk of obesity, try these stress management techniques to combat stress-related weight gain:

- Recognize the warning signs of stress, such as anxiety, irritability and muscle tension.
- Before eating, ask yourself why you're eating, are you truly hungry or do you feel stressed or anxious?
- Eat a healthy diet, such as whole grains and a variety of fruits and vegetables
- Keep a record of your behavior and eating habits so that you can look for patterns and connections — and then figure out how to overcome them.
- Practice relaxation skills, such as yoga, stretching, massage, deep breathing or meditation.
- Engage in regular physical activity or exercise.
- Get adequate sleep.
- Get encouragement from supportive friends and family.

Cheat meals give those on diet the opportunity to take a break from strict eating. It has been proven that a cheat meal can boost your metabolism, make you happier, increase your ability to stick to the diet plan, but you have to always remember that it is a cheat meal not a cheat day.

A cheat meal also provides a much-needed mental break. Constantly trying to resist your cravings can be exhausting. By indulging in a meal, you’re able to relax, stop thinking about calories, and enjoy your food.

Many people believe that snacking can contribute to weight gain. The truth is consuming healthy snacks between meals can provide your body with extra nutrients, prevents overeating at main meals, gives you higher energy levels.

Healthy snacks include:

- Fruits
- Vegetables
- Nuts
- Dark chocolate
- Nut butter
- Yogurt.

Skipping meals is certainly a bad idea. When you skip the main meals, you may miss out on essential nutrients. It can result in tiredness and low energy levels and you will end up snacking on high fat and sugar foods, which can result in weight gain.

Dietary fiber is a plant-based nutrient, it is a type of carbohydrate, but it cannot be broken down into digestible sugar. Fiber is important to digestion it helps in:

- Weight management
- Blood sugar regulation
- Cholesterol maintenance and many more

So, consuming 25-30 grams of fiber/day can help you reduce belly fat and decrease your chances of having diseases.

Refined carbs are stripped of almost all fibers, vitamins and minerals, so they are considered as empty calories. They are also digested quickly, and have a high glycemic index, which means they lead to rapid spikes in blood sugar after meals, which is linked to overeating and increased risk of many diseases. The main sources of refined carbs are:

- White flour
- White bread
- White rice
- Pasta
- Sodas
- Breakfast cereals
- Added sugar

Whether you want to lose weight, improve your nutrition, or adopt a healthier lifestyle, salads with light and healthy dressings should be in your daily routine. Leafy greens are low in calorie and packed with fiber and nutrients, and most veggies are packed with vitamins and minerals. You should include different colors of veggies in your salad, since each color has many health benefits.

Sweets can be a part of a balanced diet if you pay attention to portion sizes and choose healthier treats. Consuming sweets in moderation may help people avoid sugar binges, and over time you will start craving sugar less

Water is essential for good health and wellbeing. But drinking water does not help you lose weight, but it does keep you hydrated and might help you snack less. Sometimes thirst can be mistaken for hunger, so if you are thirsty you may snack more. That’s why drinking enough water throughout the day helps you consume less calories.

Women should generally drink about 9 cups of fluids a day, while men should aim for 12

Being underweight is not healthy, it might be a concern if it is the result of poor nutrition. To gain weight in a healthy way you should eat more frequently, choose nutrient rich foods, try healthy smoothies, don’t drink water 30 mins before a meal, snack on nuts, nut butter, cheese, dried fruits, and avocado, make sure to take a snack before you sleep, and build muscles by strength training.

Omega-3s are essential fatty acids that play an important role and may provide a number of health benefits.

The three most important types of Omega-3 are:
1- ALA: Mainly found in plants
2- DHA: Mainly found in animal foods
3- EPA: Mainly found in animal foods

Our bodies cannot produce Omega-3 fatty acids so we must get them from food, the best sources of Omega-3 fatty acids are: fatty fish, fish oils, flax seed oil, and walnuts. For people who do not eat much of these foods, an omega-3 supplement, such as fish oil, is often recommended.

Studies indicate that omega-3 fatty acids can protect against all sorts of illnesses, including breast cancer, depression, and various inflammatory diseases. It is also particularly important for pregnant and breastfeeding women to get enough DHA, as it can affect the health and intelligence of the baby.

Ketosis and ketoacidosis both involve the production of ketones in the body. However, while ketosis is generally safe, ketoacidosis can be life-threatening.

Ketosis: Nutritional ketosis occurs when the body uses fat instead of glucose as fuel. The liver breaks down this fat into chemicals called ketones and releases them into the bloodstream. The body is then able to use the ketones as an energy source. This usually happens when following a Keto diet.

Ketoacidosis: Ketoacidosis occurs when the body thinks that it is starving and starts breaking down fats and proteins too quickly. It is a potential complication of type 1 diabetes. If a person does not have enough insulin, the body cannot move glucose from the blood into cells, where it is necessary for energy. As a result, dangerous levels of both glucose and ketones can accumulate in the blood.


Diets

Any dietary change that involves cutting down calories or familiar foods will inevitably make you weak towards your cravings. It's just human nature, so don't feel bad.

There is one thing you can do according to our nutritionists. To satisfy a craving, take your time, enjoy your food, and don't feel guilty about it. However, if there are foods that you cannot stay away from, do your best to keep the portions under control.

Not necessarily. Restricting your calorie intake over a long period will slow down your metabolism rate (the rate at which you burn in the body) and there are two steps to increasing your metabolism:

First, increase your activity level, which will boost your metabolism rate, especially if you combine strength training with cardiovascular strengthening exercises. Resistance training helps build muscle and is more metabolically active than fats, but it should be clear that fats are an important nutrient in any balanced diet.

Second: Start gradually changing your eating habits. Increase food intake to coincide with your higher activity. If you balance what you eat in protein, fats and carbs with what you burn, you will reduce the likelihood of gaining weight.

Several studies suggest that weighing yourself more often, rather than less, may help with weight control and in calculating the calories that you can take daily. The idea is to use the information from your scale as feedback about your weight management program, not as an indicator of self-worth or a determinant of your mood for the day.

Some people tend to drink too much juice, soda, or eat lots of bread that may have caused you to get stuffed before dinner. This will leave you with loads of empty calories but no real food or nutrients to keep you satisfied, and you will get hunger pains by the time you get home.

Next time try to drink water with your meal and go for a healthier appetizer to avoid this happening again. In the meantime, if you really are starving because dinner didn't satisfy you, try to eat something light, like low-fat yogurt, scrambled eggs or a nut butter sandwich.

It's not about how many hours before bed you stop eating, but rather the total amount of calories consumed over the course of a day. The reason most people tend to put on weight due to night eating is the types of food they are picking.

If you tend to graze at night, stick to lighter options and avoid anything fried, greasy, or full of fat, since these foods are harder to digest and won't sit well in your stomach. However, if you have strong control over your habits and some determination to achieve your weight loss goal, we urge you to stop eating at least three hours before going to bed.

Fasting will cause you to fixate on food, which may have the opposite effect than you intend. You'll be much hungrier and overeat once you're "allowed" to eat again. It will also counteract what you did the day before.

Additionally, by being gluttonous one day and malnourished the next day. You may feel sick by going from an empty stomach to a full stomach. The only thing a fasting diet will do is get you nowhere fast. Your body needs nutrients from food, and there are so many other healthier and less drastic ways to lose weight.

It’s okay to treat yourself every day. There is no reason to deprive yourself if you keep it to a small sampling or a few bites. The healthiest options would be a bowl of fruit, frozen grapes, Greek yogurt with berries, or an apple with peanut butter, two to three squares of dark chocolate, a couple of small cookies, or an individual chocolate pudding. You could also choose a few spoonfuls of ice cream or sorbet, a baked apple, or even a small brownie.

At the end of the day, you must watch your daily intake in terms of calories, carbs, fat, and protein, and always remember that quality and quantity rule the game.

A paleo diet is a dietary plan based on foods similar to what might have been eaten during the Paleolithic era.

A paleo diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds — foods that in the past could be obtained by hunting and gathering. A paleo diet limits foods that became common when farming emerged. These foods include dairy products, legumes and grains.

Paleo diet is linked to lower risks of diabetes, cancer, and heart disease due to the consumption of lean meats and plant foods along with a high level of physical activity.

Paleo diet offers many healthy snacks, like:

- Fruits
- Vegetables
- Nuts
- Seeds
- Boiled Eggs
- Guacamole

There are tons of fresh vegetables you can eat while on Paleo diet, like:

- Leafy green vegetables
- Broccoli
- Cabbage
- Mushroom
- Eggplant
- Carrots
- Celery
- Asparagus
- Cucumber
- Tomatoes
- Radish
- Zucchini
- Beets
- Onions

Many common foods in the Western diet are not allowed in the Paleo diet, like:

- Rice
- Pasta
- Oats
- Quinoa
- Beans and legumes
- Lentils
- Dairy products
- Refined sugar: white and brown sugar
- Soy
- Potatoes
- Corn
- Peanut butter

Fruits can be a great way to satisfy your sweet tooth on the paleo diet. Here are some of the fruits you can eat:

- Apples
- Citrus fruits
- Berries: Including blueberries, raspberries, blackberries, and strawberries.
- Banana
- Kiwi
- Grapes
- Peaches
- Watermelon
- Cantaloupe

Paleo can be successful for men and women alike, if you can maintain a balanced diet after eliminating dairy, soy, salt, processed foods, and refined sugars. However, it’s important to make sure that you don’t miss out on the calcium and vitamin D that dairy supplies. This is especially big for women, who are at an increased risk of osteoporosis and tend to require higher intakes to keep their bones strong.

You can get calcium elsewhere, like in dark leafy greens or sardines. Vitamin D can also be found in mushrooms, especially those treated with UV lights. Women should meet with their doctor or a dietitian to make sure their intake of these two nutrients is still adequate while following Paleo.

The vegan diet is devoid of all animal products, including meat, eggs and dairy. People choose to follow a vegan diet for various reasons, these usually range from ethics to environmental concerns, but they can also stem from a desire to improve health.

This is perhaps the most common question about the vegan diet. Health-conscious vegans substitute animal products with plant-based replacements, such as:

- Tofu, tempeh, and seitan
- Legumes
- Nuts and nut butters
- Seeds
- Calcium-fortified plant milks and yogurts
- Nutritional yeast
- Whole grains and cereals
- Fruits and vegetables

An ovo-lacto vegetarian or lacto-ovo vegetarian is a vegetarian who consumes some animal products.
It includes:
- Grains,
- Vegetables
- Fruits
- Legumes (dried beans, peas and lentils)
- Seeds
- Nuts
- Dairy products and eggs
It excludes :
- Meat
- Fish
- Poultry
- Any products that contain these foods

There are many foods that vegetarians can include in their diets, such as:

- Fruits and vegetables
- Dried fruits
- Nuts and nut butter
- Eggs and dairy products
- Beans and legumes
- Tofu
- Whole grains

If you are following a lacto-ovo diet or meal plan, then you may eat animal products and honey is one of these products. However, it is a personal conviction. I think you may be confused about not eating honey while on a vegan meal plan rather than a lacto-ovo vegetarian one.

There are numerous variations on a vegetarian diet. So, here is a guide to the types:

- Lacto-Ovo -Vegetarians: Eat plant-based foods, dairy products, and eggs, and exclude meat, poultry, and fish.
- Lacto-Vegetarians: Eat plant-based foods and dairy products, and exclude meat, poultry, fish, and eggs.
- Ovo-Vegetarians: Eat plant-based foods and eggs, and exclude meat, poultry, fish, and dairy products.
- Pesco-Vegetarians: Eat a vegetarian diet but also include fish.
- Semi-Vegetarians: May eat dairy products or eggs, as well as a little fish and chicken, and generally exclude meat; also called partial vegetarians.
- Vegans: Eat plant-based foods only, excluding all foods of animal origin; also called strict vegetarians.

Lacto-ovo diet relies primarily on grains, vegetables, fruits, legumes (dried beans, peas and lentils), seeds, nuts, dairy products, and eggs. It excludes any meat, fish, poultry and any products that contain these foods. Therefore, eggs are considered one of the primary sources for protein in a lacto-ovo diet.

An egg contains approximately six grams of protein. A great way to get more protein in your diet is to eat eggs as part of your morning meal. Scrambled eggs and toast are a great way to start off your day.

Yes, it is. Atkins diet is the most well-known low-carb weight loss diet. Its proponents state that you can lose weight by eating as much protein and fat as you like, if you avoid carbs. The main reason why low-carb diets are so effective for weight loss is that they make you lose your appetite to food, which leads you to eat fewer calories without having to think about it.

Atkins and keto are both low-carb diets that may benefit weight loss, diabetes management (strictly for a very short term), and heart health. However, we don't believe that the comparison is precise.

In all cases, the main difference is that you gradually increase your carbohydrate intake when on Atkins Diet, while it remains very low on the Keto Diet, allowing your body to remain on ketosis and burn ketones for energy. Though some people may benefit from the more restrictive diet, a moderate carbohydrates restriction - which takes place during the later phases of Atkins Diet - is sufficient for most to experience the benefits of low-carb diet.

Keto may sound very familiar to you, or, quite like Atkins. The difference is that Atkins has been around for 40 years, while ketogenic diets (or, rather, the term “keto”) are relatively newcomers to the low carb world, but still follow the basic premises introduced and proven by Dr. Atkins years ago.

The only difference is that Atkins works on supplementing your body with more protein than fat and carb, while Keto supplements the body with way more fat than protein and carb.

The difference between ketogenic diet and Atkins diet is:

Ketogenic diet:
- Don’t restrict your body of food but of carbohydrates/sugars which is typically the body’s main source of quick fuel.
- Keto supplements the body with way more fat than protein and carb. This diet works because it changes the body’s fuel source from carb to fat and stored fat.

Atkins diet:
- Atkins works on supplementing your body with more protein than fat and carb.

The Atkins Diet method claims to be effective for weight loss and for proper maintenance of a healthy heart. Because this method focuses on low carbohydrate intake, it can lower the bad cholesterol in the body’s system while increasing the good cholesterol level. And because the body has limited supply of carbohydrates, it becomes dependent on the stored body fats for energy. This, in turn, will result in a decreased body weight.

Atkins will not work if you are doing it "off and on". That is because there is no such thing as doing Atkins off and on. You must stick with it for it to work.

Dietary Approach to Stop Hypertension, is the abbreviation of DASH. The DASH diet has been shown to decrease the blood pressure and so helps prevent and control high blood pressure.

The DASH diet is rich in:
- Fruits
- Vegetables
- Low fat dairy products
- Low in saturated and total fat
- Low in cholesterol
- High in dietary fiber
- Potassium
- Calcium
- Magnesium
- Moderately high in protein.

The DASH eating plan can help you lose weight and maintain a healthier body.

While on DASH diet you should consume:
- 4 to 5 servings of vegetables/day
- 4 to 5 servings of fruits/day
- 2 to 3 servings of low fat dairy products/day
- 2 to 3 servings of lean meat, poultry, and fish/day
- 4 to 5 servings of nuts, seeds, and legumes/week
- 2 to 3 servings of fats and oil/day
- 2,300 mg of Sodium (1 Tsp)/day

The DASH diet strives for a healthy balance by limiting total fat to less than 30 percent of daily calories from fat, with a focus on the healthier monounsaturated fats, like:

- Avocados
- Nuts
- Olive oil
- Sesame oil
- Sunflower oil

Eating too much sugar is linked to all kinds of health problems. Most sugary foods are a poor source of vitamins and minerals, which are essential for healthy metabolism and normal body function. During a sugar detox plan, you will introduce foods that truly nourish your body and help you use 100% of your energy efficiently without sugar crashes.

We need a clear path to detox from sugar to break the addictive cycle of carbohydrate and sugar cravings that rob us of our health. And it only takes 10 days or less.

What to eat:
- Fruits: Berries, pineapple, apples, kiwis, oranges, grapefruit, and peaches
- Vegetables: Non-starchy vegetables
- Protein: Low-fat dairy products, eggs, fish, lean meat, and poultry
- Nuts: Walnuts, almonds, pistachio, and peanuts

What to avoid:
- Starchy Vegetables: Potatoes, sweet potatoes, peas, and corn
- White rice, white bread, and white flour
- Chocolate and candies
- Baked goods
- Dried fruits

Why Should You Try a Sugar Detox? Refined sugar lead to:

- Weight gain
- Diabetes
- Heart disease
- Increased oxidative stress in the body

Sugar causes our cells to degrade faster, leading to faster aging, memory loss, and other cognitive effects. Sugar can even increase your risk for certain types of cancer. Trying a sugar detox can reset your body. How to do that? Try a sugar detox meal plan. There are several sources for such plans or you can try ours.

To start your sugar detox in a safe way, you should do the following steps:

- You have to drink plenty of water throughout the day, fresh greens drinks, and unsweetened herbal tea.
- Start your day with a high protein meal, it will fill you up without spiking your blood sugar.
- We need carbohydrates to function, so try to choose healthy carbohydrates, like: Fruits low in sugar, non-starchy vegetables, and whole grains.
- Eat enough healthy fat at every meal. Fat helps steady your blood sugar levels, and keeps you satisfied. You can get healthy fat from: Avocados, nuts, nut butter, olive oil, and coconut oil.
- Keep healthy snacks with you always, like: Nuts, fruits, boiled egg, and fruit or celery with nut butter.

To prepare yourself for a sugar detox, follow these steps:

- Choose the right time and avoid trying a detox for the first time during the holidays, and avoid those periods during which you know you are more likely to break your detox.
- Make sure to really study and know which foods are okay to consume and which you need to avoid during your detox.
- Plan what you will usually have for breakfasts, lunch, dinner and snacks too. This is so important for a successful sugar detox.
- Make a list of all of the ingredients you will need throughout your detox (make sure you have all the items you need for one week).
- Cooking and prepping foods in advance will help you save a lot of time and it makes it a lot easier to quickly whip up a meal in under 30 minutes when you come home from work or school.
- In order to stick to your goals, it is so important to find your own motivation. It could be improving your digestion, get rid of some skin issues, improving your sleep or energy levels. Whatever the reason, remind yourself of it regularly and keep your eyes on the end goal.

Rapid weight loss diet is a type of diet in which you lose about 2 kilogram a week over several weeks. To lose weight this quickly you eat very few calories. These diets are most often chosen by obese people who want to lose weight quickly.

A soft diet is made up of foods that are soft and easy to chew and swallow. You can eat moist and tender food, and you must drink 6 to 8 cups of fluid/day, while continuing to take your protein and vitamin supplements. This diet is specifically designed for those at recovery stage from a bariatric surgery.

Avoid any foods that are hard for you to chew or swallow, such as the following:

- Dry bread
- Cereal
- Cake
- Dried Fruits
- Nuts
- Seeds
- Granola
- Popcorn
- Fried Vegetables
- Dry meats, such as: Bacon and sausage

Include foods that are easy for you to chew, swallow, or digest, such as the following:

- Moist bread
- Canned fruits without skin or seeds
- Cooked fruits without skin or seeds
- Soft peeled fruits such as bananas or peaches
- Well cooked vegetables without skin or seeds
- Poached eggs
- Moist, tender meat, fish, or poultry that is ground or chopped into small pieces
- Soups with small soft pieces of vegetables and meat
- Milkshakes
- Plain yogurt
- Cottage or ricotta cheese

Suggested foods for pureed diet:

- Mashed bananas
- Pureed peaches
- Mashed canned fruits
- Pureed spinach, carrots, or green beans
- Mashed Potatoes and sweet potatoes
- Oatmeal
- Plain yogurt
- Skim milk
- Mashed cottage cheese
- Canned chicken breast, mashed
- Canned tuna fish in water, mashed
- Mashed White fish
- Scrambled eggs

In a pureed diet, foods are blenderized until a consistency like mashed potatoes is reached. You may need this type of diet if you have dysphagia, or a difficulty chewing or swallowing. This often happens post stomach related surgeries. Without careful planning, your diet can lack nutrition, resulting in weight loss. When selecting meals, incorporate each of the food groups and try to eat small, frequent meals to maintain a balanced diet and meet your nutritional goals.

The low carb and Keto diets are two popular ways of eating that involve restricting your carb intake. A low carb diet comprises 10–30% of calories from carbs (which equals 50-150 gr of carbs), while the Keto diet comprises 10% of calories from carbs (which equals 50 gr of carbs).

Since carbs are present in many healthy, Keto-friendly foods such as leafy, non starchy vegetables and low-sugar fruits, it's generally recommended to stay away from other grains and carbohydrate-heavy starches.

Even whole wheat and whole grain is too high in carbohydrates to include on a Keto diet, there are several great low-carbohydrate bread recipes and products that can be included. For example, you can make bread with other low-carbohydrate ingredients such as almond flour, or coconut flour.

If you are planning to start following a Keto diet, take these steps into consideration:

- Know what foods you will eat and avoid on the Keto diet.
- To prepare for a high-fat diet, which can be uncomfortable at first, start making small adjustments to what you eat every day.
- Know that this is a moderate protein diet and not a high protein diet.
- Know what side effects to expect, for example the Keto flue, and muscle cramps.
- Make sure you are getting the sodium and potassium your body needs to function well.
- If you have any medical conditions, you have to speak to your doctor or dietitian before trying the Keto diet.
- Have an after plan, because Keto is not meant to be a long-term weight loss solution.

It really depends on the meal plan and workout plan that you are following. However, when you lose weight slowly over a longer period, you’re more likely to adopt positive lifestyle changes, also losing weight gradually is considered safe and healthy for most people. So, losing 1 to 1.5 kg per week is what you should aim for.

The first step to start dieting and switch to a healthy lifestyle is to identify the deficiencies and start removing them gradually. Make sure you are getting enough carbohydrates, protein, healthy fat, vitamins, minerals, and water will make your body start working better.

When you think of a diet as a quick way to lose some kilograms, rather than a healthy lifestyle to improve your health, you will gain back the weight. You must make sure to set realistic goals that will keep you motivated. Don’t follow a restrictive diet for a long time and always be consistent.

Best Ways to Maintain Weight Loss:

- Exercise Often
- Try Eating Breakfast Every Day
- Eat Lots of Protein
- Weigh Yourself Regularly
- Be Mindful of Your Carb Intake
- Stick to Your Plan All Week Long (Even on Weekends)
- Stay Hydrated
- Get Enough Sleep
- Control Stress Levels
- Find a Support System
- Track Your Food Intake
- Eat Plenty of Vegetables

There is no one diet that suits everyone. All dietary approaches have their pros and cons. So, when you want to choose your diet you have to make sure it makes you comfortable. It should have the minimal number of calories that your body needs. Moreover, it should match your beliefs.


Workout

It can be discouraging when you look at a chart that says one hour of walking at a rate of, say, 5.6 Kilometer (3.5 miles per hour) burns only 300 calories and that 30 minutes of aerobics burns only about 250.

Instead, look at the cumulative effects and how those burned calories add up over time. For instance, if you walked for one hour five times a week and ate the same as you do now, you could lose about 9 kilograms (20 pounds) in a year's time without dieting.

In order to build muscle in 30 days, you need to go aggressive, like really aggressive. This involves doing the following:

- Increase the training base.
- Decrease rest intervals.
- Adjust your tempo.
- Rework your pre and post nutrition regimen.
- Be more aggressive with carb cycling.
- Get serious about sleep (at least 6 hours a night).
- Take the necessary supplements (especially protein).

Muscle tissues have different tasks. One of their tasks is to safeguard bones. To achieve that, you must work on your muscles through:

1. Maximizing body building.
2. Work on your biggest muscles.
3. Exercise 3 to 5 times a week.
4. Eat less carbs post workout.
5. Eat more (meat in particular).
6. Eat something every 3 hours.
7. Aid your body with amino acids.

To lose weight, you need to burn more calories than you consume. Exercise can help you do that by burning extra calories. But the body’s response to exercise varies between individuals, so the most effective strategy involves both diet and exercise.

While any form of physical activity will burn calories, aerobic exercise -- also known as cardiovascular exercise or "cardio" -- offers the best means to lose weight. For an exercise to count as aerobic, it needs to provide continuous rhythmic movement. Aerobic exercises include bicycling, rowing, jogging, aerobic dancing and brisk walking.

To lose weight you need to:
- 5 minutes of vigorous exercise a day is needed to reap health benefits
- 15 minutes of brisk walking or riding a bike gives the same results


Food Tracking

In order to calculate your suitable calorie intake, you should know your body weight (in kilograms), height (in centimeters), and age. Then, we have two different equations based on the gender:

Men BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5 (measured in Kcal/day)
Women BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161 (measured in Kcal/day)

Then, you will have to multiply outcome by your activity level as explained below:

- Sedentary = BMR x 1.2
- Lightly Active (Up to 3 times/week) = BMR x 1.375
- Moderately Active (Up to 5 times/week) = BMR x 1.55
- Very Active (6 - 7 times/week) = BMR x 1.725
- Extra Active (Very hard exercise) = BMR x 1.9

Based on the above, you will know how many calories you should consume per day.

If two people were given 1,600 calories per day and one chose to eat fruits, vegetables, whole grains, and lean proteins while the other person ate foods full of refined sugar, fried meat, and fatty and processed snacks, would you consider these equal?

Other than having the same number of calories, it's hard to say they are similar or equal in any way. Counting calories won't always result in weight loss. Focus quality and quantity are equally important and should be carefully looked after.

Dairy is rich in calcium, vitamin D, potassium, and protein. The body needs these nutrients to support strong bones and teeth, and they can even be helpful with preventing osteoporosis later in life. It may not be the best idea to eliminate dairy in hopes of losing weight. After all, to drop a few kilograms (pounds), it's all about total calories in and total calories out. It is not about removing an entire food group. If you have an allergy or sensitivity to dairy or follow a vegan diet, a fortified milk alternative may be a healthy addition to your weekly routine.

Men should consume around 1,100 calories per day, while women should consume around 800 calories per day. These numbers don't apply on pregnant women or individuals with chronic diseases, such as; diabetes or hypertension. Therefore, you should watch out. Do consult your doctor or dietitian to make sure you get all the nutrients that you need while on a low-calorie diet.

Not really. The main determinant for the number of calories is gender and that's because metabolism varies between men and women.

Men should consume around 1,100 calories per day, while women should consume around 800 calories per day. These numbers don't apply on pregnant women or individuals with chronic diseases, such as; diabetes or hypertension. Therefore, you should watch out. Do consult your doctor or dietitian to make sure you get all the nutrients that you need while on a low-calorie diet.

Pureed foods are raw or cooked vegetables or fruits that are blended and processed into a thick, smooth puree, often created by using a little water and added seasoning. Pumpkin is a common pureed food that is often canned and available in baking aisles at grocery stores and is popular for making pumpkin pie.

When following the Keto diet, you should avoid foods that are high in carbohydrates, such as:

- Beans, peas, and legumes
- Bread, rice, pasta, and oatmeal
- Dairy products
- Added sugars and sweeteners
- Sugary beverages, including juice and soda
- Potato chips, and crackers
- Most fruits, except berries
- Starchy vegetables
- Most alcohols

To gain muscle, you have to make sure your diet includes the following:

- Lean beef: Beef is loaded with many nutrients essential for muscle growth.
- Skinless chicken: Chicken is an excellent source of high-quality protein, which is important for muscle maintenance and repair.
- Cottage cheese: Cottage cheese is almost entirely pure casein protein.
- Eggs: Eggs contain high-quality protein, and nine essential amino acids.
- Whey protein: They provide a fast and convenient source of protein. A scoop can be very effective for muscle mass gain.
- Tuna and white fish: Fish are high in protein, low in fat, and rich in omega-3 fatty acids which are essential for proper body functions.

It is the food group that contains dairy products, milk and any of the foods made from milk, including:
- Butter
- Cheese
- Ice cream
- Yogurt
- Condensed milk
- Dried milk.

This food group contains food products such as:

- Fish
- Meat
- Poultry
- Eggs
- Beans
- Legumes
- Peanut butter

All food products that fall under this group are important sources of protein, iron, zinc, and B vitamins.

Candies belong to confections (or sugary foods) group, and sometimes categorized as fats and oil. This is a typically a very small category in nutrition guides, if present at all, and is sometimes listed apart from other food groups.

Examples include:
- Candies
- Soft drinks
- Chocolate

Carbohydrates are the main source of energy for human body. They provide the body with glucose, which is converted to energy to support bodily functions and physical activity. Main sources of carbohydrates are:

- Whole grains: Wheat, rice, oats, and quinoa.
- Fruits: Banana, melons, and grapes.
- Starchy vegetables: Potatoes, sweet potatoes, corn, and peas.
- Legumes: Chickpeas, lentils, black beans, kidney beans, and white beans.
- Dairy products: Milk and yogurt.

Food sources of Vitamin D include:

- Salmon
- Herring and Sardines
- Cod liver oil
- Canned tuna
- Egg yolks
- Mushrooms
- Fortified foods: Cow's milk, soy milk, orange juice, cereal, and oatmeal

The iron in food comes from two sources: animals and plants. Iron from animal sources is known as heme iron and is found in meat and fish. Iron from plants is known as non-heme iron, and is found in certain vegetables and in iron-fortified foods such as breakfast cereals. Heme iron is better absorbed by the body than non-heme iron.

There are plenty of good food choices to help you meet your daily iron needs, such as:

- Shellfish
- Spinach
- Chicken liver and beef liver
- Legumes
- Red meat
- Pumpkin seeds
- Quinoa
- Chicken
- Turkey
- Broccoli
- Tofu
- Dark Chocolate
- Fish
- Raisins
- Dried Apricots

Foods that are high in Vitamin C include:

- Sweet bell peppers
- Guavas
- Parsley
- Kale
- Kiwis
- Broccoli
- Lemons
- Papayas
- Strawberries
- Oranges

Dill is an aromatic herb with delicate, feathery green leaves. It is commonly used to elevate the flavor of various dishes.

Fresh dill is very low in calories, yet a surprisingly good source of several essential vitamins and minerals, including vitamin C, manganese, and vitamin A. It is also rich in antioxidants that help protect the cells against damage caused by free radicals.

As for dill seeds, they have many similar nutritional benefits. One tablespoon (6.6 grams) of seeds provides:
- Calcium
- Iron
- Magnesium
- Manganese
- Phosphorus
- Potassium.

Monosodium glutamate is a popular flavor enhancer derived from L-glutamic acid, a naturally occurring amino acid that’s necessary for the creation of proteins. Aside from being used as a food additive, MSG occurs naturally in certain foods, including tomatoes and cheeses.

MSG boosts the flavor of foods by stimulating taste receptors and has been shown in research studies to increase the acceptance of particular flavors. Here are some foods that commonly contain MSG:

- Fast food
- Chips and snack foods
- Seasoning blends
- Frozen meals
- Canned soups and soup mixes
- Processed meats
- Mayonnaise, ketchup, barbecue sauce, and soy sauce
- Instant noodle products

This Ukrainian dumpling is often served with sour cream. Perogies are a good source of carbohydrates due to the dough and the mashed potatoes in the dish. There are 170 calories in 3 perogies serving Bremer Pierogies. Calorie breakdown: 11% fat, 77% carbs, 12% protein.

Pierogi are filled dumplings made by wrapping unleavened dough around a savoury or sweet filling and cooking in boiling water. They are often then pan-fried before serving.

Pierogi are often associated with Central and Eastern European nations, where they are considered national dishes. Pierogi-like dumplings are popular in most Central and Eastern European countries as well as in modern-day American cuisines, where they are sometimes known under different local names.

Typical fillings include:
- Potato
- Farmer cheese
- Sauerkraut
- Ground meat
- Mushrooms
- Fruits

Savory pierogi are often served with a topping of sour cream, fried onions, or both.

Pita , is a family of yeast-leavened round flatbreads baked from wheat flour, common in the Mediterranean, Middle East, and neighboring areas. It includes the widely known version with an interior pocket, also known as Arabic bread (Arabic: khubz ʿarabī), Syrian bread, and other names, as well as pocketless versions such as the Greek pita, used to wrap souvlaki. The Western name pita may sometimes be used to refer to various other types of flatbreads that have different names in their local languages, such as numerous styles of Arab khubz (bread).

Pita bread is made with grain flour, water, salt, and bakers' yeast. Pita bread is made by mixing premeasured amounts of flour, salt, water, and yeast. Once kneaded, the dough is fed through an extruder that forms the dough into tennis-ball sized portions.

The original bannocks were heavy, flat cakes of unleavened barley or oatmeal dough formed into a round or oval shape, then cooked on a griddle. Most modern bannocks are made with baking powder or baking soda as a leavening agent, giving them a light and airy texture. Bannock bread can be either fried or baked.

Bannock is a type of fry bread, which originates from Scotland but was eventually adopted by the Indigenous peoples of Canada, particularly the Métis of western Canada. Bannock stems from the Gaelic word bannach, which means “morsel,” a short and sweet but accurate description. The Scottish cooked the bread on a griddle called a Bannock Stone, which they placed on the floor in front of a fire.

The bread was brought to Canada by Scottish explorers and traders, where the Indigenous adopted the recipe over the 18th and 19th centuries, using corn flour or plants rather than the wheat flour of the Europeans. Cooked hearth-side, it was usually prepared as a large biscuit that could be broken up or wrapped around a stick. Since then, regional variants have emerged in Indigenous communities across North America.

It is a simple bread, but quick to make and useful for travelling and while in the wilderness. It’s a source of carbohydrates, and a fulfilling meal, which was a staple for wilderness explorers, trappers, and prospectors. Camping enthusiasts still make it, old-fashioned style, while traipsing around the wild!

Fat is a major source of energy. Your body needs fat from food. It helps you absorb some vitamins and minerals. Healthy fats are monounsaturated and polyunsaturated fats that come mainly from:

- Olive oil
- Avocados
- Coconut oil
- Peanut oil
- Corn oil
- Sunflower oil
- Nuts

Calorie requirements vary depending on:

- Gender
- Age
- Height
- Weight
- Activity level

There are many formulas used to determine the exact number of calories needed. But if your goal is to lose weight you must burn more calories than you eat.

Empty calories come from foods and beverages that contain no significant nutrients but are high in calories. These foods and beverages are mainly high in sugar and fat content, with no other nutritional value. Examples of empty calories:

- Cakes
- Cookies
- Donuts
- Energy drinks
- Candy bars

Food label is usually found on a package of food which contains a variety of information about the nutritional value of the food item. This information includes:

- Serving size
- Number of calories
- Grams of fat
- Total carbohydrates
- Added sugar
- Protein

This information helps people who are trying to maintain or lose weight, or simply trying to live healthier.


App Features

In order to complete your registration and have an account on Lowcal App you will have to follow the below steps:

1. Choose a category; Lose Weight, Get Fitter, or Gain Muscle.
2. Choose the goal you would like to achieve.
3. Choose your gender.
4. Choose your date of birth.
5. Use the bar to determine your height.
6. Use the bar bar to determine your weight.
7. Fill in your name, email address, and password.

Upon successful registration, you will receive an email. Please click the link in the email to validate your email address.

Note: Passwords must be 8 digits or characters long.

In order to complete your registration and have an account on Lowcal App, you will have to follow the below steps:

1. Choose a category; Lose Weight, Get Fitter, or Gain Muscle.
2. Choose the goal you would like to achieve.
3. Choose your gender.
4. Choose your date of birth.
5. Use the bar to determine your height.
6. Use the bar bar to determine your weight.
7. Choose Sign Up with Facebook then press on continue.
8. Choose Log in with the Facebook app.

In order to complete your registration and have an account on Lowcal App, you should have a valid Facebook Account.

If you already have an account with Lowcal App, you have to login using the Login Credentials that you created upon registration. The below steps illustrate how you can login using your email address and password:

1. Press the "Sign In" that appears on main screen.
2. Insert your Email address and password.
3. Press on the “Sign In” button.
4. You will be redirected to your diary.

If you already have an account with Lowcal App, you have to login using the Login Credentials that you created upon registration. The below steps illustrate how you can login using your Facebook account:

1. Press the "Sign In" that appears on main screen.
2. Press on Sign in with Facebook.
3. Press on "Continue".
4. Press on Login with Facebook app.
5. Press on “Open” button.
6. Press on “Continue” button.
7. You will be redirected to your diary.

If you forgot your password and you have faced a troubles or problems with login in, the below steps illustrate how you can login in:

1. Press on Sign in.
2. Press on "Forgot your Password?".
3. Enter your Email Address then press "Submit".
4. You will receive a 5-digit code on your email address.
5. Insert the code to verify your identity. Press “Submit”.
6. Set a new password for your account. Press “Submit”.
7. Press the “Login” button.
8. Sign in using your new password.

If you want to access to Terms of Service, there are two ways.

1. Either before you complete the registration process on Lowcal App,
2. Or from the settings of the application after successful registration.

If you would like to check the Terms of Service after registration (while logged in):

1. Go to Profile, then Settings.
2. Scroll down to the bottom part of the screen.
3. Press on "Terms of Service".

If you want to access to Privacy Policy, there are two ways.

1. Either before you complete the registration process on Lowcal App,
2. Or from the settings of the application after successful registration.

If you would like to check the Privacy Policy after registration (while logged in):

1. Go to Profile, then Settings
2. Scroll down to the bottom part of the screen
3. Press on "Privacy Policy"

The Settings Section allows you to manage your profile, account, dietary settings, personal settings, and connected devices. In order to access this section, you have to follow the below steps:

1. You should be logged in either using the iOS/Android App.
2. Navigate to your Profile from the bottom tabs bar.
3. Press Settings Icon that appears at the top right corner.

During registration, you may have chosen a Program Type that is not suitable for your body. In order to change the program type, you should follow the below steps:

1. You should be logged in either using the iOS/Android App.
2. Navigate to your Profile from the bottom tabs bar.
3. Press Settings Icon that appears at the top right corner.
4. Press the “Edit” link that appears next to “Program Type”.
5. Choose the program that is suitable for your needs.
6. Save the changes.

To update your personal information (Such as; name, birthdate, gender, height, weight, city, and country), you can do that from the Settings Section by following the below steps:

1. You should be logged in either using the iOS/Android App.
2. Navigate to your Profile from the bottom tabs bar.
3. Press Settings Icon that appears at the top right corner.
3. Press the “Edit” link that appears next to “Personal Information”.
4. Make the necessary modifications.
5. Save the changes.

You should maintain an up-to-date physical address on the app. We normally use this address to courier gadgets and giveaways. In order to add/edit your address, please follow the below steps:

1. You should be logged in either using the iOS/Android App.
2. Navigate to your Profile from the bottom tabs bar.
3. Press Settings Icon that appears at the top right corner.
4. Press the “Edit” link that appears next to “Address”.
5. Fill in the details and use the pin on the map to choose the address.
6. Make sure you save the changes before you exit the screen.

If you are a new Member at Lowcal App and you want to fill in your Food allergies and/or intolerances, please follow the below steps:

1. You should be logged in either using the iOS/Android App.
2. Navigate to your Profile from the bottom tabs bar.
3. Press Settings Icon that appears at the top right corner.
4.Under “Food Preferences”, you will find “Allergies”.
5. Press the “Edit” link that appears next to “Allergies & Intolerances”.
6. Select the allergies and intolerances from the list.
7. Make sure you save the changes before you exit the screen.

Note: Please make sure you only choose the food allergies and intolerances that you are certain of. Your upcoming meal plan will take your allergies into consideration.

Yes. If you have active membership on the app and you would like to tell us what your special dietary need is, please follow the below instructions:

1. You should be logged in either using the iOS/Android App.
2. Navigate to your Profile from the bottom tabs bar.
3. Press Settings Icon that appears at the top right corner.
4. Under “Food Preferences”, you will find “Special Dietary Needs”.
5. Press the “Edit” link that appears next to it.
6. Select the dietary need and press the “Save” link.

The app supports several dietary needs that include:

1. Vegan.
2. Lacto-Ovo.
3. Ketogenic.
4. Paleo.
5. Bariatric.
6. Intermittent.

If you have active membership on the app and you would like to tell us what your special dietary need is, please follow the below instructions:

1. You should be logged in either using the iOS/Android App.
2. Navigate to your Profile from the bottom tabs bar.
3. Press Settings Icon that appears at the top right corner.
4. Under “Food Preferences”, you will find “Special Dietary Needs”.
5. Press the “Edit” link that appears next to it.
6. Select the dietary need and press the “Save” link.

Yes. This is what we call "Dietary Needs". If you have active membership on the app and you would like to tell us what your special dietary need is, please follow the below instructions:

1. You should be logged in either using the iOS/Android App.
2. Navigate to your Profile from the bottom tabs bar.
3. Press Settings Icon that appears at the top right corner.
4. Under “Food Preferences”, you will find “Special Dietary Needs”.
5. Press the “Edit” link that appears next to it.
6. Select the dietary need and press the “Save” link.

Sure. If you are a new member to Lowcal App, and you want to define your favorite food or you want to make some changes, follow these steps:

1. You should be logged in either using the iOS/Android App.
2. Navigate to your Profile from the bottom tabs bar.
3. Press Settings Icon that appears at the top right corner.
4. Under “Food Preferences”, you will find “Hate List”.
5. Press the “Edit” link that appears next to it.
6. Select the food from our list.
7. Save the changes before you exit the screen.

Note: The selection of such foods doesn’t mean we will specifically strict the meal plans to your preferences. However, it gives us a full picture about your lifestyle.

If you have an active membership and you have successfully logged in, you can modify your Smoking & Alcohol Preferences by following the below steps:

1. You should be logged in either using the iOS/Android App.
2. Navigate to your Profile from the bottom tabs bar.
3. Press Settings Icon that appears at the top right corner.
4. Under “Food Preferences”, you will find “Smoking & Alcohol”.
5. Press the “Edit” link that appears next to it.
6. Select your preferences and press save before you exit.

If you have an active membership, and you would like to be reminded of your meals, please follow the below steps:

1. You should be logged in either using the iOS/Android App.
2. Navigate to your Profile from the bottom tabs bar.
3. Press Settings Icon that appears at the top right corner.
4. Press the “Edit” link that appears next to it.
5. Once a meal is selected, press the “Remind Me” link.
6. Select the "Cooking Time" and "Eating Time".
7. Hit the “Back” button and save the changes.

Note: Without those reminders, we won’t be able to remind you of your meals.

There are several communications that we send to users. However, if you prefer not to receive any communications from us, please do update the settings section on your app instance:

1. You should be logged in either using the iOS/Android App.
2. Navigate to your Profile from the bottom tabs bar.
3. Press Settings Icon that appears at the top right corner.
4. Under “General Settings”, you will find “Reports Schedule”.
5. Press the “Edit” link that appears next to it.
6. Make the changes and press the "Save" link before you exit.

As an active member with Lowcal App, you should enable push notifications. To do that, the process on iOS is a little more complicated than Android, so please check the below steps to enable Push Notifications:

1. You should be logged in either using the iOS/Android App.
2. Navigate to your Profile from the bottom tabs bar.
3. Press Settings Icon that appears at the top right corner.
4. Under “General Settings”, you will find “Push Notifications”.
5. Press the “Enable” link that appears next to it.
6. On iOS, it will take you to Push Notification Settings of the smartphone.
7. Press on “Notifications” and then choose to allow notifications.
8. Go back to the application and you will find them enabled.

As an active member with Lowcal App, you should enable push notifications. To do that, the process on iOS is a little more complicated than Android, so please check the below steps to enable Push Notifications:

1. You should be logged in either using the iOS/Android App.
2. Navigate to your Profile from the bottom tabs bar.
3. Press Settings Icon that appears at the top right corner.
4. Under “General Settings”, you will find “Push Notifications”.
5. Press the “Enable” link that appears next to it.
6. On iOS, it will take you to Push Notification Settings of the smartphone.
7. Press on “Notifications” and then choose to allow notifications.
8. Go back to the application and you will find them enabled.

If you Invite friends to join Lowcal App, they will get up to 5% discount on membership packages and you will earn points as soon as they become members. For further details on how to get that done, please follow the below steps:

1. You should be logged in either using the iOS/Android App.
2. Navigate to your Profile from the bottom tabs bar.
3. Press Settings Icon that appears at the top right corner.
4. Under “Lowcal App”, you will find “Invite Friends”.
5. Press the arrow that appears next to it.
6. You can invite friends either via email or whatsapp.
7. Once shortlisted, press the "Invite" link.

As a member, we would always be delighted to hear from you. To help us improve the application and deliver a better service, please feel free to share your feedback with us:

1. You should be logged in either using the iOS/Android App.
2. Navigate to your Profile from the bottom tabs bar.
3. Press Settings Icon that appears at the top right corner.
4. Under “Lowcal App”, you will find “Give Feedback”.
5. Press the arrow that appears next to it.
6. You will be redirected to the native email client on your phone.
7. Fill and send the email and our team will respond fast. Promise!

It is important that you log your daily activity in order to provide the application with the data that it needs in order to provide you with personalized meal and workout plans that will better assist you in achieving your goals.

One of the things that are essential is the medications that you take. Please follow the below steps to better understand how to log medications:

1. From diary screen, press the “+” button is part of the bottom tabs bar.
2. Press "Medication" or the doctor's icon after the menu expands.
3. Select or search for your medication using the commercial name.
4. Insert the date and time on which you took the medication.
5. Insert the medication dose. Use the keyboard to fill in the value.
6. Before you leave the screen, make sure you hit the "Save" link.

Yes, it is important that you log your daily activity in order to provide the application with the data that it needs in order to provide you with personalized meal and workout plans that will better assist you in achieving your goals.

One of the things that are essential is your daily sleep. Please follow the below steps to better understand how to log sleep:

1. From diary screen, press the “+” button is part of the bottom tabs bar.
2. Press "Sleep" or the crescent's icon after the menu expands.
3. Press on “Start” to fill in the sleep time. Be mindful for the AM/PM.
4. Press on “End” to fill in the wake up time and the app will count the hours.
5. Press on the chart to determine the quality of your sleep.
6. Before you leave the screen, make sure you hit the "Save" link.

It is important that you log your daily activity in order to provide the application with the data that it needs in order to provide you with personalized meal and workout plans that will better assist you in achieving your goals.

One of the things that are essential is water. Please follow the below steps to better understand how to log water intake:

1. From diary screen, press the “+” button is part of the bottom tabs bar.
2. Press "Water" or the bottle's icon after the menu expands.
3. Use the +/- signs to determine the number of glasses that you drink.
4. Before you leave the screen, make sure you hit the "Save" link.

It is important that you log your daily activity in order to provide the application with the data that it needs in order to provide you with personalized meal and workout plans that will better assist you in achieving your goals.

One of the things that are essential is how you feel. Please follow the below steps to better understand how to log feelings:

1. From diary screen, press the “+” button is part of the bottom tabs bar.
2. Press "Feelings" or the heart's icon after the menu expands.
3. While on “Feelings” Screen, you will find 5 different types of feelings.
4. Select/expand a feeling type, such as “Energy Level”.
5. Use the chart to determine how you feel on a scale from 1 to 5.
6. You can insert the rest of the feeling types in the same way.
7. Before you leave the screen, make sure you hit the "Save" link.

It is important that you log your daily activity in order to provide the application with the data that it needs in order to provide you with personalized meal and workout plans that will better assist you in achieving your goals.

One of the things that are essential is steps. Please follow the below steps to better understand how to log steps:

1. From diary screen, press the “+” button is part of the bottom tabs bar.
2. Press "Steps/Walks" or the feet icon after the menu expands.
3. While on “Steps/Walks” Screen, insert the number of steps.
4. Before you leave the screen, make sure you hit the "Save" link.

It is important that you log your daily food because the application automatically shuffles your meal plan and daily intake based on the food that you eat. Whether you follow a specific meal plan or just count calories on your own, the exhaustive food list that we have will be of great help.

Please follow the below steps to better understand how to log food:

1. From diary screen, press the “+” button is part of the bottom tabs bar.
2. Press "Food" or the utensils icon after the menu expands.
3. Select/Search for a food item. We have over 60,000 food items.
4. Press the “+” link link that appears next to the food item.
5. Press “+ Add to meal” to start building the meal that you had.
6. Press "View Meal" to confirm all items. Press the minus sign to delete items.
7. Before you leave the screen, make sure you hit the "Save" link.

When on a meal plan, you need all the support to stick to the plan and meet your goal. The Grocery List is a small touch that can help.

The Grocery List will give you access to all the food items that you will need in a particular week and their quantities. You can then export the list and do your shopping.

This is one of the easiest things to do. Follow the below steps please:

1. Navigate to the Meal Plan Screen.
2. Swipe right/left until you see the meal.
3. Press the "Log Meal" button that appears on it.
4. A confirmation alert will appear to you.

Someone is about to go shopping! If you want to export the Grocery List, here is what you have to do:

1. Navigate to the Meal Plan Screen.
2. Press the shopping cart icon that (top right corner).
3. The Grocery List will appear on your screen.
4. Press the export icon (again top right corner).
4. Your shopping list will be saved on your photo gallery.

In order to log an exercise, you have to exercise first. So, to exercise and then log your exercise, here is what you have to do:

1. Navigate to the Workout Plan Screen.
2. Swipe right/left until you find the suitable Set.
3. Press the desired set which will download the exercises.
4. Do the exercises and burn as much as you can.
5. Upon completion, duration and calories will be calculated.
6. Press the "Log and Save" button to complete your task.

In order to be reminded of your next workout, you have to do the first. So, exercise and then schedule your next workout round, here is what you have to do:

1. Navigate to the Workout Plan Screen.
2. Swipe right/left until you find the suitable Set.
3. Press the desired set which will download the exercises.
4. Do the exercises and burn as much as you can.
5. Upon completion, duration and calories will be calculated.
6. Press the "Log and Save" button to complete your task.
7. Choose the next workout date and time and save.

In order to access the notifications screen, please follow the below steps:

1. Navigate to your profile from the bottom tabs bar.
2. Click the notifications icon (top left corner).


Lowcal Premium

If you already have an account at Lowcal App and you want to get a new membership you will have to follow the below steps:

1. From your diary, press on “Our Premium Features”.
2. You will see all packages/plans that you can buy.
3. Select the appropriate plan by swiping the screen right/left.
4. Insert the Promo Code to get additional discount (if any).
5. If you don’t have a promo code, please jump to Step 7.
6. Upon insertion of a Promo Code, the discount will be calculated.
7. Fill in your address and contact details (used for deliveries).
8. Choose the suitable payment method and complete the process.
9. Notification that the process was completed will appear.

If you are a member in Lowcal App and you have successfully logged in, you can buy or renew your membership by following the below steps:

1. You should be logged in either using the iOS/Android App.
2. Navigate to your Profile from the bottom tabs bar.
3. Press Settings Icon that appears at the top right corner.
4. Press the “New” or "Renew" link that appears next to “Memberships”.
5. Choose the membership package you find suitable for your needs.
6. Insert a promo code. If you don't have any, please jump to Step 8.
7. The discount, subtotal, and total to pay will be calculated.
8. Choose the payment method to complete the membership process.
9. A confirmation will appear upon successful payment.
10. Press the “Close” button.


Others

Eating fifty jelly beans as you would get in one bottle of some vitamin water? There are some varieties that offer sugar-free, they still may not offer the nutritional support, as they're often quite low in vitamins and minerals, also vitamin drops, flavor enhancers, and waters with a hint of fruit, artichokes, maples, watermelons, birch, and cactus.

Be careful of those products that have added sugar or sweeteners. It is better to try squeezing fruits into your water instead.

The straight answer is "Not Necessarily". A balanced diet doesn't necessarily only include foods that are low in calories. What we focus on is a mix of calories and macros, or in other words a combination of food quantity and quality. The name "Lowcal" refers to the company name rather than the foods you are urged to eat.

In a Lowcal Balanced diet, you may eat vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil. You can also eat poultry, eggs, cheese and yogurt moderately. We urge you to step away from sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods.

You do the above, you follow Lowcal Diet and you will see how it will make you look different and feel better.

Basel Metabolic Rate is a measure of how many calories your body can burn at rest, and it is mainly determined by your genetics, which can’t be changed but there are some ways to boost it slightly, like:

- Building muscle mass
- Eating enough calories
- Being active for at least 30 minutes a day

Studies suggest that green tea can help in:

- Increasing the metabolic rate
- Increasing fat oxidation, and
- Improving insulin activity

So, green tea can help you reduce weight but that’s not enough! In order to get the best results, you must stick to balanced meal plan and increase your physical activity.

It is well known that that the most effective way to lose weight is eating healthy and be more physically active. Weight loss pills can be effective for some time, but they have dangerous side effects like:

- Increased blood pressure
- Increase heart rate
- Insomnia
- Blurred vision
- Headaches

Weight loss pills can also decrease your BMR after you stop consuming them.

Did you know that caffeine is included in most commercial fat-burning supplements? Caffeine in coffee can boost the metabolism by 10% and increase fat burning by 10-29%. So, drinking a cup of coffee can help you lose weight by burning more fat, but keep in mind that adding cream and sugar can significantly increase the caloric content.
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