Losing weight is a common goal, but finding the right method is often frustrating. Crash diets and extremely low-calorie plans produce unhealthy and unsustainable results.
The Calorie Deficit Principle
The biology of weight loss is simple: consume fewer calories than you burn. A safe rate is 0.5–1 kg per week, achieved with a deficit of around 500 kcal/day.
Carbohydrates Are Not the Enemy
- Limit: white bread, sugary drinks, sweets, white rice
- Prefer: oats, quinoa, legumes, sweet potato, fruit
Protein: The Most Important Macro
Protein keeps you full longer, protects muscle mass and increases calorie burning during digestion. Target: 1.2–1.6 g/kg body weight.
Choose the Right Fats
Fats are essential. Choose extra-virgin olive oil, avocado, nuts and oily fish.
Why Is a Personalised Plan Important?
Every person has a different metabolism, health history and preferences. A plan drawn up by a dietitian is always more effective than general advice.