Diet Plans

This question comes up all the time, especially if you’ve tried low‑carb or keto diets. **Total carbs** = all carbohydrates in a food. **Net carbs** = total carbs minus fiber (and sometimes sugar alcohols). So which one should you track? ## Count net carbs if: - you’re doing keto or a very low‑carb plan - you want to prioritize foods with higher fiber - you already track fiber consistently ## Count total carbs if: - you want a simpler system - you’re not strictly low‑carb - y

Intermittent fasting doesn’t magically change your macro needs. You still need the same total protein, carbs, and fats—just in a smaller eating window. Here’s how to keep it simple. ## 1) Keep protein first Protein is the hardest macro to hit in fewer meals. Make sure your first meal includes a solid protein base, then repeat it later. ## 2) Don’t “save” all your calories for one meal One massive meal can backfire (bloating, energy dips, poor appetite control). Two to three m

Tracking vegan macros doesn’t need to be complicated. The trick is to set realistic protein, keep fats in a healthy range, and let carbs do the rest. Here’s a simple 5‑step setup: ## Step 1: Set your calories Start with your maintenance calories, then adjust based on your goal (lose, gain, maintain). ## Step 2: Set a protein target Protein is usually the hardest part for vegan diets, so set it first. A simple starting point is **1.6–2.2 g per kg of body weight** depending on

Reverse dieting is the gradual increase of calories after a deficit phase. The goal is to restore energy, improve training, and stabilize weight without rapid fat gain. So how long does it take? **Usually 4–12 weeks**, depending on how aggressive your previous cut was and how your body responds. ## What affects the timeline - **How long you dieted** (longer cuts usually need longer reverses) - **How low calories got** (bigger deficits take more time to climb out of) - **Train

You’re eating less, but the scale is up. That feels wrong. It’s also very common. A short‑term increase doesn’t always mean fat gain. Most of the time, it’s one of these factors: ## 1) Water retention More carbs, more salt, or a hard workout can hold extra water. That can easily add 1–3 lbs (or more) overnight. ## 2) Digestion + food volume A higher‑fiber day or a later dinner can make you weigh more the next morning—even if calories were lower. ## 3) Hormones and cycle chang

Short answer: **yes, but it depends on why you’re fasting.** If you’re fasting for a strict metabolic fast, then a protein shake breaks it. If you’re fasting mainly for calorie control or habit building, a shake might still fit your goals—just understand the trade‑off. ## When a protein shake breaks your fast A protein shake has calories and amino acids, which means: - insulin rises - digestion starts - the “fasted” state ends So if your goal is a strict fast, a shake is a no

The Zone Diet has been around for years, but it still sparks the same questions: Is it actually healthy? Is the 40/30/30 split realistic? And is it something you can stick to without obsessing over every bite? Let’s break down what the Zone Diet really is, where it shines, and where it can get in the way. ## What is the Zone Diet? The Zone Diet is built around a simple macro ratio: - **40% carbs** - **30% protein** - **30% fat** The idea is to keep blood sugar stable, reduce