We write about balance, not diets: norms, nutrients, dish breakdowns and service guides. No “lose 10 kg in a month” promises.
Counting calories is easier than it looks, as long as you don't try to fix everything at once. A seven-day plan, a cheat sheet for counting without a scale, and an honest answer to why most people quit in week two.
A normal bowl of soup is 300-350 ml and 150 to 320 kcal, depending on what is in the pot. We gathered the numbers for 15 soups and worked out how much sour cream and bread add.
AI recognises the food in a photo about 9 times out of 10, but it is much less reliable with grams. Here is what the research shows, when a photo estimate can be trusted and when it is worth correcting in words.
Why generic calorie charts are inaccurate for home-cooked meals, and how to correctly calculate the calorie content of dishes common in the CIS.
What to eat before and after a workout, whether you need to close the "carbohydrate window," and how to avoid overeating after the gym.
0.8, 1.2 or 2 grams per kilogram? We break down what determines your protein needs, how to spread protein across the day and how to get enough from everyday foods — with a table and a sample menu.
Why a 15–20% deficit works better than a 40% one, how to calculate your calorie target for weight loss, and how to tell whether you can actually stick to it.
How the balance score is calculated, why it comprises six components, and what to do if the value is low.
The most common dietary deficiency isn't protein or vitamins-it’s fiber. We look at how much you need, why almost no one meets the recommended intake, and how to fix this using everyday foods.