Weight loss
Why weight changes by a kilogram in a day
Fat cannot be gained overnight: a kilogram of adipose tissue is thousands of kilocalories that cannot be acquired in eight hours of sleep.
Water and salt
Where the two-litre rule came from, how much salt arrives in ready meals, and when electrolytes matter.
Nutrition
Iodine: how much is needed and why it is added to salt
Iodine is necessary for the thyroid gland to synthesize hormones, and the daily requirement is measured in micrograms—but it is not always easy to obtain from a standard diet.
Health
Water and electrolytes during training: when plain water is not enough
Plain water is enough for almost everyone, almost all the time.
Nutrition
Lemon water on an empty stomach: what it does and what it doesn't
A glass of warm lemon water in the morning is a habit surrounded by an impressive list of promises: to boost metabolism, alkalize the body, flush out toxins, and help with weight loss.
Health
Salt in processed food: where it is most abundant and why the salt shaker is not the culprit
The WHO recommendation is less than five grams of salt per day, but the actual intake is about twice that.
Health
How much water to drink per day and where the two liters came from
Everyone knows the "two liters a day" rule, but almost no one knows where this figure came from.
Nutrition
Alkaline water and “an acidic body”: what the stomach does to it
People talk about “an acidic body” as though it were a condition you can acquire from the wrong breakfast and correct with the right water.
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.
Other topics: Protein · Fats · Carbohydrates · Sugar · Sweeteners · Fibre · Coffee and tea · Drinks and alcohol · Supplements and vitamins · Sports nutrition · Training · Sleep and routine · Appetite and stress · Fasting · Gut and microbiome · Diabetes and blood sugar · Hormones · Age · Children · Eating out · Travelling · Gatherings · Portion size · Food labels · Storage and shelf life · Meat and sausage · Dairy · Bread and grains · Sweets and snacks · Plant-based · Food diary · What the research shows · All articles
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.