Our health & nutrition guides
Clear, reliable resources to better understand your diet and achieve your goals.
Understanding macronutrients
Proteins, carbs, fats: learn the role of each macro and how to balance them for your goal.
NutritionEssential micronutrients
Vitamins, minerals, trace elements: discover why these nutrients are vital to your health.
NutritionGlycemic index: how does it work?
Understand GI, what affects it, and how to use it in daily choices.
NutritionHow to prepare a low-calorie breakfast
Simple ideas, foods to prioritize, and pitfalls to avoid for a light, filling start.
Weight & fitnessCaloric deficit explained
Understand how to create a healthy, sustainable caloric deficit to lose weight without frustration.
HealthWater retention: understand and act
Causes, symptoms and practical solutions to reduce water retention and restore lightness and well-being.
NutritionHigh-fiber foods
Artichoke, lentils, oats, chia seeds: discover the best sources of fiber and how to reach your 25-30 g per day.
NutritionTop 10 fat-burning foods for weight loss
Satiating, easy-to-add foods that support a calorie deficit without frustration.
NutritionGood fats
Omega-3, omega-9, olive oil, avocado: discover which fats to prioritize and how to balance your daily fat intake.
LifestyleHow to avoid food cravings?
Hormonal, emotional or blood-sugar cravings: discover the causes and concrete strategies to control your food urges.
NutritionSugar: health effects and how to reduce consumption
Diabetes, obesity, addiction: discover the effects of sugar on your health and concrete strategies to reduce your daily consumption.
HealthHydration: how much water should you drink per day?
Daily water needs, signs of dehydration, hydrating foods and practical tips to stay well-hydrated throughout the day.
LifestyleHow to eat healthy at a restaurant: our tips
Reading the menu, choosing your dishes, avoiding traps: everything you need to eat well when dining out, without sacrificing enjoyment.
HealthCholesterol and diet: separating fact from fiction
HDL, LDL, myths about eggs and fats: what science actually says, and the foods that protect your lipid profile.
FitnessHow Many Calories Does Pilates Burn?
Calorie data by level and body weight, comparison with other activities, and tips to maximize expenditure.
FitnessHow Many Calories Does Swimming Burn?
Calorie data by stroke, weight and intensity, comparison with running and cycling, tips to maximize burn.
FitnessHow Many Calories Does Running Burn?
Calorie data by speed, weight and terrain, kcal/km formula, comparison with swimming and cycling, tips to maximize burn.
NutritionHow Much Protein Should You Eat Per Day?
Protein needs by goal (muscle gain, weight loss, maintenance), animal and plant sources, daily distribution, and common myths debunked.
NutritionZero calorie foods: myth or reality?
Cucumber, celery, lettuce: which foods are truly close to zero calories, why negative calories is a myth, and how to incorporate them into your diet.