Guide

Calories, metabolism and a data-driven diet — practical, myth-free, and with no miracle promises.

Adaptive TDEE: why calorie calculators get it wrong

Formulas can miss by several hundred kcal a day. How to work out your real energy needs from your food log and weight trend — step by step, with a worked example.

metabolism · 9 min

How many calories a day to lose weight? Get the math right

A three-step calculation: energy needs, a safe deficit, protecting muscle. Plus: why 1,200 kcal is almost always a bad idea and what to do when the scale stalls.

weight loss · 9 min

Blood tests and diet: how to read your results and what to change on your plate

Ferritin, vitamin D, lipid panel, glucose, TSH, uric acid, liver enzymes — marker by marker: what each result says about your diet and exactly what to change.

blood tests · 13 min

Calories from a photo: how the AI works and how far you can trust it

Real-world accuracy, how to take photos that improve it, what to correct by hand — and why consistency beats precision.

AI · 8 min

Diabetes diet: carbs, glycemic index and a plate that keeps sugar in check

No forbidden-foods list: how many carbs, GI vs glycemic load, carbohydrate exchanges, meal order and a sample day. What really lowers glucose and HbA1c.

diabetes · 12 min

Insulin resistance: the diet that lowers insulin (and why HOMA-IR)

Fasting glucose misses it for years. What insulin and HOMA-IR reveal, what actually lowers insulin, how to eat with PCOS, and a sample day.

insulin resistance · 11 min

Hashimoto's and hypothyroidism diet: what actually helps

No myths: iodine, selenium, iron, gluten, cruciferous vegetables, levothyroxine and why weight loss is slower — the facts, nutrient by nutrient.

thyroid · 11 min

Glycemic index and glycemic load: what they mean and a food table

GI tells you how fast, glycemic load adds how much. The explanation, a product table, and tricks that flatten the post-meal glucose spike.

basics · 9 min

Carbohydrate exchanges: what they are, how to count and a table

1 exchange = 10 g of digestible carbs. How to count (mind the fibre!), why it matters on insulin, and how much bread, rice or fruit is one exchange.

basics · 8 min

Diet to lower cholesterol: LDL, triglycerides and HDL

A lipid panel is three numbers and three levers. What lowers LDL (fibre, fat quality), what lowers triglycerides (sugar, alcohol), what raises HDL — with a food table.

cholesterol · 10 min

Ozempic and GLP-1 diet: how not to lose muscle

Appetite drops so you lose weight — but diet decides whether it's fat or muscle. How much protein, how to eat through nausea, and what after stopping the drug.

GLP-1 · 10 min

Anemia diet: iron, ferritin and how to absorb more of it

Heme vs non-heme iron, vitamin C as the booster, coffee and tea as blockers. A food table, a sample day, and when it's B12 or folate rather than iron.

anaemia · 11 min