Nutrition
Calories, protein, macros, water and fasting: what to eat for your goal.
Start with your number: how many calories you need a day, then how much protein and your macros. Losing weight? Read how to lose weight and what is realistic in a week and a month.
All nutrition guides
Nutrition
How many calories in Indomie? Per pack, protein, and how to make it healthier
One pack of Indomie instant noodles has roughly 350 to 400 calories and little protein. The numbers per pack, what is in the seasoning, and a better way to eat it.
2 min readNutrition
Healthy breakfast ideas that keep you full: 10 high-protein options
Ten healthy, filling breakfast ideas with local foods, each with its calories and protein, plus how to build a breakfast that lasts until lunch.
2 min readNutrition
How to lose fat, not muscle: the four rules that protect your muscle
When you diet, part of the weight you lose can be muscle. The four rules that keep muscle while the fat comes off, and how to tell which one you are losing.
2 min readNutrition
How many calories in a banana? Small, medium and large, and is it good for a diet
A medium banana has about 105 calories. Calories, carbs and protein in small, medium and large bananas, and how bananas fit weight loss and training.
2 min readNutrition
How many calories in kabsa? Chicken and meat kabsa, per plate and per 100 g
A plate of chicken kabsa is often 700 to 1,100 calories. Calories in chicken and meat kabsa per 100 g and per plate, and how to enjoy it while dieting.
2 min readNutrition
How many calories to lose 1 kg? The real maths, and how long it takes
One kilogram of body fat holds about 7,700 calories. What that means for your daily deficit, how long 1 kg really takes, and why the scale does not move in a straight line.
2 min readNutrition
How many calories in Arabic bread? Khubz, samoli, brown bread and toast
A medium Arabic (pita) bread has about 160 to 170 calories. Calories in khubz, brown bread, samoli, Lebanese bread and toast, per piece and per 100 g.
2 min readNutrition
How much protein is in chicken breast? Per 100 g, cooked and raw
Cooked chicken breast has about 31 g of protein and 165 calories per 100 g. Raw vs cooked numbers, a whole breast, grilled vs fried, and how much you need.
2 min readNutrition
How many calories are in rice? Cooked, raw, basmati and kabsa rice
Cooked white rice has about 130 calories per 100 g. Calories in cooked vs raw rice, basmati, brown and kabsa rice, and how much rice fits your diet.
3 min readNutrition
How to lose weight fast, safely: what is realistic in a week and a month
Can you lose 10 kg in a month? What is realistic, why very fast diets backfire, and the fastest pace that keeps your muscle and keeps the weight off.
2 min readNutrition
How many calories are in dates? Sukkari, Khalas and Medjool
One date has about 20 to 66 calories depending on its size. Calories in Sukkari, Khalas and Medjool dates, in 3 dates and in 100 g, and how to fit them in a diet.
2 min readNutrition
How many calories are in an egg? Boiled, fried and scrambled
One large egg has about 72 calories and 6 grams of protein. Here is how boiled, fried and scrambled eggs compare, and how many eggs fit a diet.
2 min readNutrition
How many calories do you need a day? A simple way to find your number
Your daily calories depend on your size, your age and how much you move. Here is how the number is worked out, what to eat to lose, keep or gain weight, and how to check it is right.
3 min readNutrition
Creatine: what it does, how much to take, and is it safe?
Creatine is the most studied supplement in sport. Here is what it really does, the simple daily dose, the myths about hair and kidneys, and who should skip it.
3 min readNutrition
Intermittent fasting: does it work better for weight loss?
16:8, 5:2, one meal a day. What intermittent fasting is, what the studies actually show, who it suits, and how to do it without losing muscle.
3 min readNutrition
How to lose weight without losing muscle: a plan that lasts
Crash diets take weight off fast and put it back faster. Here is a calm, proven way to lose fat, keep your strength and not feel hungry all the time.
3 min readNutrition
Macros for beginners: protein, carbs and fat made simple
Macros are the three things every calorie comes from. Here is what each one does, how much of each to eat for your goal, and how to hit them without weighing every grain of rice.
3 min readNutrition
How much protein do you actually need?
The number on most labels is a starting point, not a target. Here’s a simple, muscle-aware way to set your own, without a spreadsheet.
2 min readHydration
The 8-glasses rule is a myth, here’s a better one
Your water needs aren’t a fixed number. They scale with your weight, your training and the weather. How to work out how many litres you need, when to drink more, and how to tell you are hydrated.
3 min read