Healthy Eating & Nutrition Science

Plant-based diet: complete plant proteins, amino acid profile and what to consider. Let's look at it with tables and sources.

Caloric intake and a balanced diet: calculating calorie needs, macronutrients and their ratios. Let's look at it with tables.

The evolution of the human diet: from hunter-gatherers to ultra-processed food. How nutrition changed over millions of years, what modern diets have lost and why "nutritional mismatch" affects health.

Dietary fibre is a key component of nutrition that supports digestion and microbiota. We break down soluble and insoluble fibre, norms, food sources with numbers and how much to eat.

How much protein a person needs per day: history of the discovery, benefits for muscles, bones and immunity, daily and monthly norms, where it is found in food with numbers, the role of leucine and amino acids, protein for weight loss and sarcopenia.

A detailed guide to nutrition for muscle growth during training: how many calories and protein (1.6–2.2 g/kg), the role of carbs and fats, meals around training, mass vs quality and schedule.

The ketogenic diet (LCHF) and nutraceutical support: which vitamin and mineral deficiencies occur on keto, how to restore them, the role of electrolytes, fiber and practical recommendations.

What really matters for weight loss in nutrition: the calorie deficit comes first, then protein and fiber. An analysis of causes, pitfalls, practical principles and typical mistakes.