Weight loss
The Kovalkov diet: stages, a day's menu and how many calories it has
The method of Russian dietitian Alexei Kovalkov has three stages: preparation, weight loss and consolidation.
Fibre
What fibre does in the gut, how much you need, and where to get it without supplements.
Weight loss
Constipation on a diet: fibre, water, keto and GLP-1 medicines
Constipation on a diet is common, and the causes are usually clear: you are eating less and differently, there is less fibre and fluid in your diet, or you have started a medicine for which constipation is a known side effect.
Shopping
Wholegrain bread: how to tell it apart from bran bread
Look for wholegrain flour or whole grain in the ingredients and check its position.
Nutrition
Two cups of beans a day: what BeanTok promises and what the research shows
As of 5 October 2026, “BeanTok” is still running on TikTok and Instagram: creators eat two cups of beans a day and link it to gut health, weight loss and fewer sugar cravings.
Nutrition
Snacks under 100 calories: 25 options and what’s filling versus what’s empty
100 kcal fits 667 g of cucumber or 17 g of peanut butter: calorie-wise they’re equal, but not in satiety.
Calorie counting
Net carbs: how to calculate and where the method fails
Net carbs are total carbohydrates listed on the label minus fiber and, for some manufacturers, sugar alcohols.
Nutrition
Chia seed water: what soaking does and whether it has benefits
Chia seeds develop a clear gel in water, but they do not turn the drink into a calorie-free “super hydrator.
Nutrition
High-fiber foods: a list and simple ways to add them to meals
You do not need bran or a specialty bar to get more fiber.
Nutrition
Fibermaxxing: what the high-fiber trend gets right—and where more is not better
Fibermaxxing is the 2026 search term for the idea of adding as much fiber to your diet as possible.
Biohacking
Glucose spikes after meals: which of the hacks actually flatten them
Consumer glucose sensors turned the post-meal curve into a spectator sport, and a market of tricks grew up around flattening it.
Ingredients and additives
Stabilizers and thickeners: gums, starches, and pectin
Xanthan gum, guar gum, carrageenan, pectin, modified starch — this is a set of words that looks alarming on an ingredient label but means something quite boring: the product needs to have the right consistency and not separate before its expiration date.
Nutrition
Fiber: what it does in the gut and how much you need
We know that we "need more" fiber, but that is usually where the conversation ends: it is unclear what it physically does, why it causes bloating, and where the 25–30 grams per day recommendation comes from.
Nutrition
How caloric intake affects health
Caloric intake answers one question: how much of you there will be.
From reading to doing. All of it starts in one place — knowing what is on the plate. Photograph it and the calories and macros appear on their own.
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This article is for general information. It is not medical advice, a diagnosis, or a prescription for treatment or a diet, and it does not replace a consultation with your doctor. If you have a health condition, are pregnant, take medication, or follow a diet prescribed to you, decisions about food belong with your doctor.
Figures from regulations, guidelines and studies are given as they stood when this article was prepared and may since have changed; check them against the primary sources. This article is not advertising, an offer, or individual advice, and neither the author nor the site owner is responsible for decisions taken on the basis of it.