Nutrition advice
Restaurants are not the enemy
A dinner with friends, a business lunch, a last-minute pizza on a Friday night: eating out is part of life. The good news is that you can en…
Alcohol and Weight Loss: The Glass Nobody Counts
A glass of wine with dinner almost never makes it into a food log. That is not dishonesty: a drink simply does not feel like a meal. We reco…
Why your weight swings by two kilos in three days
You stuck to your plan, slept properly, walked every day — and the scale shows 1.8 kg more than on Tuesday. This is the scenario that makes …
The Yo-Yo Effect: Why the Weight Comes Back, and How to Break the Cycle
The yo-yo effect describes the weight regain that follows a diet, often with a few extra kilos on top. It is not the exception but the rule:…
Calorie Deficit: How Big, Really, Without Wrecking Your Metabolism?
It is the first question everyone asks, and the one the internet answers worst. "1,200 calories a day," "cut 1,000 kcal," "lose a pound a we…
Protein: The One Nutrient That Actually Protects Your Muscle While Dieting
When the scale goes down, we assume fat is what left. That is only partly true. All weight loss also costs lean mass — muscle, water, bone d…
Cardio or Strength Training for Weight Loss?
The question comes up in every gym, and it is framed wrong. Cardio and resistance training do not serve the same purpose during weight loss:…
Sleep: The Diet Nobody Follows
We optimise calories, count steps, weigh portions — and sleep six hours. Sleep is probably the most underrated variable in weight loss, even…
Satiety: The Foods That Actually Fill You Up (and the Ones That Fool Hunger for Twenty Minutes)
Calorie for calorie, two meals do not produce the same effect. One carries you to dinner; the other leaves a residual hunger an hour later.
Intermittent Fasting: What the Science Actually Says
Few methods have divided opinion so sharply. To some, intermittent fasting is a metabolic revolution; to others, a passing fad.
Ultra-Processed Foods: Why You Eat 500 Extra Calories Without Noticing
For decades, industrial foods were suspected of fuelling the obesity epidemic without anyone being able to demonstrate it: eating habits are…
The Weight-Loss Plateau: What Really Happens and How to Get Past It
The first weeks are exhilarating, then the scale freezes. This is the moment most people quit, convinced their metabolism is "broken". The r…
Losing Weight After 50: What Changes (and What Doesn't)
Past fifty, many people find that "what used to work no longer does". That is not imagination. The physiological principles are unchanged, b…
Diets to Avoid: Detoxes, Strict High-Protein Protocols, Mono-Diets
Every year brings its miracle method. Most share three traits: rapid initial loss, a list of banned foods, and no strategy for what comes af…
Cognitive Restraint: Why Banning a Food Makes It Irresistible
This is the mechanism behind most failed diets, and almost nobody explains it to the public. It is not about calories, metabolism or willpow…