How to Stop Eating Sweets: Effective Strategies Without Banning ForeverA step-by-step plan on how to reduce your cravings for sweets while losing weight without strict prohibitions. Reasons for cravings, nutrition, habits, substitutes, a 14-day plan, and what to do if you have a breakdown.
How Much Protein Do You Need When Losing Weight and How to Distribute It Across MealsProtein in weight loss serves two main functions: it helps you maintain a calorie deficit more easily (satiety) and reduces the risk of muscle loss, which usually causes reduced tone and slower energy expenditure. The practical goal is to consume enough protein per day and distribute it so that each meal contains a working portion.
5 Protein Salads for Dinner for Weight LossIf you are losing weight, dinner often becomes a “risk point”: you want something filling, but without unnecessary calories. The most reliable format for results: protein + vegetables + controlled dressing.
Below are 5 protein salads that are easy to prepare for weekdays. Each recipe includes measurements, quick steps, and approximate calories, protein, fat, and carbs. For accuracy with your cottage cheese, yogurt, and canned foods, simply enter the recipe into SYPB 30 once and then use it as a ready-made meal.
How to Preserve Muscle Without ExerciseMany people lose weight without workouts and face an unpleasant effect: the weight goes down, but the body becomes soft, flabby, and the reduction in measurements isn’t where they would like it to be. This raises the question—can you actually preserve muscle without exercise?
The short answer: yes, you can.
But under certain conditions.
Let’s dive into detail about how to maintain muscle mass without training, what to pay attention to, and which mistakes most often lead to muscle loss.
If you are looking for a menu or meal plan for 1200 kcal, it is important that the day is not hungry and is easy to track by grams. The working scheme is simple: protein in every meal, vegetables for volume, oils and sauces strictly by weight. Below is a ready-made menu for a day of about 1200 kcal, which is convenient to copy and add to SYPB 30 as “My Recipe”.
Fish Day: 1500 kcal Menu for the Day with Recipes and Gram MeasurementsBelow is a ready-made menu for 1500 kcal per day in the fish day format. This is a convenient option if you want to increase your omega-3 intake, get more protein, and still keep calories moderate.
Daily Plan
Breakfast: omelet with salmon and vegetables
Snack 1: yogurt with berries and honey
Lunch: baked cod, rice, salad with oil
Snack 2: apple and almonds
Dinner: salad with tuna and beans
Total approximately 1500 kcal
A 2–5 percent margin of error is possible due to product brands
PP Desserts from Cottage Cheese: 12 Sugar-Free Recipes Without Excess CaloriesCottage cheese often comes to the rescue when you crave something sweet but are maintaining a calorie deficit. It provides quality protein, easily transforms into creams or baked goods, and helps make desserts not only delicious but also predictable in calorie content.
This article collects 12 options for PP (proper nutrition) cottage cheese desserts: with and without baking, with berries, fruits, and cocoa. At the end, you’ll find an FAQ and life hacks to ensure your dessert always turns out well.
Professional tip for better results: enter the recipe into SYPB 30 once and then cook without recalculating. It truly saves time and reduces the risk of mistakes in measurements. You can also add the recipe to your app via a unique code.
🥦 Why Skin Sags During Weight LossWhen losing weight, the body loses not only fat but also volume, which previously supported the skin. If the weight loss process is rapid or the diet is unbalanced, the skin doesn't have time to adapt, becomes flabby, and loses its elasticity. The abdomen, thighs, arms, neck, and face are especially prone to sagging.
To avoid this, it's important not only to exercise and care for your skin externally, but also to eat properly — after all, skin receives building materials for recovery from the inside.
Healthy Eating Plate: How to Properly Distribute Foods and Control Portion Sizes
Healthy eating is not only about healthy foods but also about the right proportions. To make food selection easier and visually control portion sizes, nutritionists around the world recommend using the “Healthy Eating Plate” method. In this article, we’ll explain how to create a balanced diet following a simple rule: ½ vegetables, ¼ protein, and ¼ complex carbohydrates.
Gut Microflora and Health: How Nutrition Affects Immunity
The best foods to support healthy microbiota and prevent diseases
Modern science increasingly points to the key role of gut microflora (or microbiota) in maintaining immunity and overall health. These tiny inhabitants of our gastrointestinal tract are able to influence not only digestion, but also the function of the nervous system, mood, weight, and the risk of developing various diseases. In this article, we’ll discuss how nutrition shapes a healthy microflora, which foods should be included in your diet to strengthen immunity, and what to pay attention to in order to maintain the bacterial balance in your gut.