Nutrition & Cooking Guides

Total Daily Energy Expenditure: formulas, activity multipliers, and adjustment according to your goals.

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

Estimate your daily caloric need based on your metabolism, activity, and goal.

Determine your protein needs based on your weight, activity, 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 isn't just one magic number.

Basic fluid needs, adjustments based on effort and climate, and dehydration signals to watch for.

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

Conversion chart, volume-weight equivalences, and tips for following international recipes.

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

Balancing your meals without meat, covering iron and B12 needs, and varying protein sources.

Principles of ketosis, allowed foods, target macros, and progressive adaptation safely.

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 concrete implementation.

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

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

Concrete strategies for eating well without breaking the bank: smart shopping, batch cooking, and economical recipes.

Decoding nutritional values, ingredient lists, and health claims in 5 minutes.

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

Cooking 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 progress.

Effective shopping list, choices in the aisle, and anti-waste tips for a healthy and controlled basket.

Storage, stock rotation, anti-waste recipes, and refrigerator 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.

Proteins, fats, carbohydrates: roles, needs, and how to distribute them in your diet.

What a calorie really is, why not all calories are created 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 ones 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 the foods rich in them.

Basal metabolic rate, thermogenesis, the 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.

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

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

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

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

Eating a balanced diet 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 adjusting macros based on intensity.

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

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