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Most popular intermittent fasting style. 16 hours fasting, 8 hours eating.

Classic Fasting

Combines intermittent fasting with a low-carb, high-fat keto diet.

Keto-Fasting

One big meal a day. 23 hours fasting, 1 hour eating.

Intermittent fasting focuses on when you eat — not what — for better appetite, digestion, and fat burning. It’s simple, natural, and effective.

Why Intermittent Fasting Feels Like a Cheat Code

Wondering how fasting fits into real life? Here’s how it might look depending on your chosen fasting method:

The key is to choose a schedule that fits your lifestyle — and our plan adapts to make it feel seamless.

Sample Plan: Pairing Fasting Windows With Meals

Intermittent fasting isn’t a diet — it’s a natural rhythm that supports fat burning, reduces snacking, and improves your relationship with food.

This Isn't Just a Plan — It's a Shift in How You Eat Forever

The effortless way to reach your goals. One step away from your dream shape.

Intermittent fasting

Our Top Tips for Fasting Success

We’ve taken the magic of fasting and wrapped it into an easy-to-follow system. Here’s what you’ll get:

We handle the structure — so you can focus on feeling amazing.

What You Get With Our Intermittent Fasting Program

The meals are lovely and similar to what I normally buy, and the recipes are easy to follow. I've lost 6 kg in less than a week. I'll admit, I was skeptical at first, but this is by far the most effective and best-priced diet.

Helps me with my day-to-day meal planning. It is user-friendly and easy to read. Nothing extra fancy and direct. The exercises are practical and you feel the results. I love it.

I love this App; it keeps me motivated, and keeps me on track. This app keeps me on top of my schedule. The exercises on this app are amazing 👏 🙌 😍  I also love the yummy meal plan 😋 #Loveit!!!

Your Goal

HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. For example, sprinting for 30 seconds followed by 30 seconds of walking, repeated for 15-20 minutes. HIIT is effective for burning fat, including abdominal fat, because it increases the metabolic rate for hours after the exercise, enhancing fat burning.

High-Intensity Interval Training

Exercises like planks work the entire core, which includes the abdominal muscles, back muscles, and the muscles around the pelvis. Planks are done by holding your body in a straight line off the ground, which engages the entire core. Crunches and leg raises specifically target the abdominal muscles and help in building muscle strength and endurance.

Core-strengthening exercises

Regularly performing aerobic exercises such as running, brisk walking, or cycling at a steady pace helps burn calories and improve overall health. These activities increase the heart rate, leading to more calories burned and can lead to the reduction of belly fat when combined with proper diet and strength training exercises.

Aerobic exercises

Eat to fight inflammation. Feel the difference.

Anti-inflammatory foods/anti-swelling foods/foods that reduce inflammation:

Inflammatory foods/foods that cause inflammation/food that is inflammatory/inflammation-producing foods:

It’s easier to stay consistent when you understand the difference between inflammatory and anti-inflammatory foods. Here’s a simple breakdown to help guide your choices:

Examples of inflammatory and anti-inflammatory foods

A proper anti-swelling diet isn’t about cutting everything out—it’s about replacing inflammation-triggering foods with nutrients that naturally calm the immune response. Anti-inflammatory foods such as leafy greens, olive oil, and berries contain compounds that support tissue repair. At the same time, cutting back on foods that increase inflammation—like refined sugar and trans fats—can improve digestion, focus, and long-term health.

How an anti-inflammatory diet works

Eating to reduce inflammation doesn’t require perfection. A well-balanced anti-inflammatory diet gives your body space to heal, energize, and function better—without rigid rules or extreme plans. With the right structure and mindset, food becomes a long-term form of care and support.

Staying consistent with anti-inflammatory habits is more effective than following short-term trends. Here are a few ways to make it part of your daily life:

Tips for building an anti-inflammatory routine

Anti-inflammatory diet: what to eat to feel better every day

You can ease joint pain and feel better with food. Anti-inflammatory eating is simpler than you think.

Eat to feel better, not just lighter

Struggling with joint stiffness, low energy, or bloating that just won’t go away? You might not need a new medication—you might just need a better food strategy. The anti-inflammatory diet is a science-backed way of eating that supports your body’s ability to heal itself. With the right approach, you can reduce swelling, ease discomfort, and feel better in your body—without extreme restrictions.

Chronic inflammation is your body’s silent saboteur. It’s often caused or worsened by daily choices—especially your food. Diets high in refined sugar, processed fats, and additives can trigger a constant low-grade immune response. Over time, this may lead to fatigue, weight gain, or joint pain. An anti-inflammatory diet helps reduce this internal pressure and restore balance. Understanding the link between food and inflammation is the first step.

What inflammation really means (and why it matters)

While everybody responds differently, many people report noticeable benefits after a short time on an anti-inflammatory diet. You may experience:

What you may notice after a few weeks

Take a Quiz – Get personal meal plan – Achieve your weight goals!

Eat tasty food and lose weight! 

Unlock Effortless Nutrition with Unimeal

Discover your ideal calorie intake today!

Starting a weight loss journey can feel overwhelming, but a calorie deficit diet is a proven strategy for success. This approach involves consuming fewer calories than your body burns, encouraging it to tap into stored fat for energy. Calories, which are units of energy in food, come from macronutrients: carbohydrates and protein each provide 4 calories per gram, while fats provide 9. When we eat more than our bodies need, the excess calories are stored as fat.
 
Daily calorie needs vary depending on factors like age, gender, body size, and activity level, with general guidance for adults ranging from 1,600 to 3,000 calories. You can estimate your individual needs using formulas or online calculators and create a calorie deficit. A reduction of 500 calories per day from your total daily energy expenditure may result in a loss of about 1 pound per week. Adjusting your calorie deficit based on your goals, with guidance from a dietitian if possible, can make this approach sustainable.

Achieve Weight Loss with a Calorie-Deficit Diet

Start your Carnivore Diet journey today and see the benefits for yourself!

The Carnivore Diet is a high-fat, low-carb eating plan that focuses solely on animal-based foods, including meat, fish, eggs, and some dairy products. It eliminates all plant-based foods, including fruits, vegetables, grains, and legumes. This diet is based on the idea that our ancestors primarily ate animal-based foods, which proponents claim can improve health and promote weight loss.
 
While the Carnivore Diet has gained popularity, especially through influencers like Shawn Baker, it’s important to note that its benefits are often debated. Followers report weight loss, and some claim it helps with autoimmune conditions or digestive issues like Small Intestinal Bacterial Overgrowth (SIBO). However, scientific evidence supporting these claims is limited.

Unlock the Power of the Carnivore Diet for Weight Loss and Health

Find out which type of intermittent fasting is right for you

Intermittent fasting is a flexible eating pattern that focuses on eating within specific time frames instead of counting calories or strictly managing every meal. The concept is simple: keep your meals within designated time windows, and avoid eating outside of them. This approach allows you to enjoy your usual foods while benefiting from the health effects of fasting.
 
Many people try intermittent fasting for weight loss. Studies have shown that it can help reduce body fat and may even support muscle growth by naturally increasing human growth hormone levels. Intermittent fasting may also promote better blood sugar control, especially for those with prediabetes or type 2 diabetes, as research indicates it can improve insulin sensitivity.

Additional health benefits of intermittent fasting may include reduced cholesterol and improved heart health, as well as supporting a healthy gut microbiome. Research has found that intermittent fasting can help increase the diversity and balance of beneficial gut bacteria. For those looking to improve their health with minimal dietary restrictions, intermittent fasting offers an accessible, effective approach.
 
Take the quiz to find out which type of fasting is right for you and how long it might take to reach your goals!

Intermittent Fasting Explained: What You Need to Know

Find out how long it will take for you to lose weight on keto

The keto diet is ideal for those who want to enjoy satisfying, flavorful meals with fewer carbs while aiming for weight loss. By focusing on high-fat foods like avocados, cheese, and fatty meats, and reducing carbs to about 5% of daily intake, the body enters ketosis—a state where it burns fat for energy. This can help control hunger, making it easier to stick to calorie goals.

Besides weight loss, keto may also improve mental clarity by stabilizing blood sugar and support heart health by increasing HDL (“good”) cholesterol. For those looking to burn fat without sacrificing taste, keto offers a sustainable, enjoyable path to wellness.

The Keto Diet: Your Guide to Health and Lasting Weight Loss

Get your personal Mediterranean Meal Plan today

The Mediterranean diet, often called the Med Diet, is a globally recognized approach to healthy eating. This diet for weight-management diet includes a diverse range of foods, which can vary across Mediterranean cultures. If you enjoy seafood and rarely eat meat, this diet is especially suited for you.
 
A key element of the Mediterranean diet is extra virgin olive oil, used as the main fat source. Rich in healthy fatty acids, olive oil is a staple in many Mediterranean dishes. Research suggests that extra virgin olive oil may help lower inflammation, support liver health, and provide antioxidants, making it a valuable component for overall wellness.

Discover the Health Benefits of the Mediterranean Diet

Find out how long it will take to reach your weight goal with the best diet designed for you

Nourish your body and reach your goals with the best diet!

Finding the perfect meal plan for your unique needs is easier than you think. With our program, you can explore a variety of meal plans tailored to help you achieve your goals, whether they're weight loss, more energy, or improved well-being. Choosing the right plan is essential, and we’re here to help you make that choice with personalized guidance every step of the way.

Start your Personalized Vegetarian Meal plan now

A vegetarian diet, which excludes meat, fish, and poultry, offers numerous health benefits and has become increasingly popular. It's essential to eat a variety of plant-based foods to ensure a balanced diet. While some people adopt vegetarianism for ethical, religious, or environmental reasons, others do so for health benefits and weight loss.
 
A healthy vegetarian diet includes fruits, vegetables, grains, nuts, and seeds, with optional dairy or eggs depending on the type of vegetarian diet. It's important to focus on nutritious, whole foods, as not all vegetarian foods are healthy. This diet is typically low in calories, unhealthy fats, and refined sugars, and can be just as satisfying and delicious as a non-vegetarian one when done properly.

A Healthy Vegetarian Diet Plan

Maintaining a healthy weight is important not just for appearance but for overall well-being. It can lower the risk of chronic conditions like high blood pressure, diabetes, heart disease, and certain types of cancer.

Which diet is best for me to lose weight?

Create your healthy eating plan now and feel the difference

A balanced diet is a nutritional strategy that ensures the body receives all the essential nutrients it needs to function optimally. This diet includes a variety of foods from all the major food groups, including fruits and vegetables, which are rich in vitamins, minerals, and fiber; whole grains that provide energy and important nutrients; proteins from sources like lean meats, fish, eggs, beans, and nuts for building and repairing tissues; and dairy products or plant-based alternatives that supply calcium and protein.
 
To eat healthily, focus on consuming a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed foods, added sugars, and excessive salt. Aim for balance and moderation in your meals, and stay hydrated by drinking plenty of water. Listen to your body's hunger and fullness cues, and make mindful choices about what you eat.

Eating Healthy: What is a Balanced Diet?

However, this is just a basic calculation. Take a short quiz to find out exactly how much protein, fat, and carbs you need to reach your goal quickly and in a way that's healthy for your body!

Tracking your macros and calories is easier than ever with modern apps and online tools. Whether you're looking for the best app for tracking macros or a free calorie calculator, you can seamlessly integrate these tools into your daily routine.
To find out your personalized calorie needs, enter your details below:

Best tools for tracking macros

This tool is for informational purposes and does not qualify as a medical opinion. Consult your doctor before beginning any diet or exercise plan.

Intense training 6-7 times per week

High activity

Using a macronutrient calculator, you can customize your daily intake based on:
Basal Metabolic Rate (BMR) – The number of calories your body burns at rest.
Total Daily Energy Expenditure (TDEE) – Your caloric needs based on activity level.
Weight-Loss Goal – Adjusting macros for sustainable progress.

How to calculate macros for weight loss

Training 1-2 times per week

Light activity

Losing weight isn’t just about cutting calories—it’s about balancing the right nutrients. Our macros calculator helps you determine the perfect ratio of proteins, fats, and carbohydrates to support your weight loss journey efficiently and sustainably.

Achieve your weight loss goals with our Macros Calculator

Training 3-5 times per week

Moderate activity

Find out how long it will take you to lose weight

Nourish and slim down with our Macros Calculator!

Office job, minimal physical activity

Sedentary lifestyle

Take control of your weight--loss journey with our weight goal calculator. Whether you're searching for a fat-loss calculator, a weight-reduction calculator, or a macros calculator for weight loss, our tool provides accurate results tailored to you.
Start today and make every meal count toward your success!

Macronutrients (proteins, fats, and carbohydrates) are essential building blocks of your diet. Instead of just counting calories, focusing on macros ensures your body gets the right fuel to lose fat while maintaining muscle mass.

Understanding Macros: the key to sustainable weight loss

Reaching your ideal weight requires more than just guessing your daily intake. A successful plan includes:

Weight Loss Calculator: how to understand what you need to lose weight

A well-balanced macros calculator can determine the ideal macronutrient distribution for you based on your weight loss goals.

What Are Macronutrients?

By using a weight-loss calculator alongside a macros calculator, you ensure that your nutrition plan is optimized for your specific needs, leading to faster and more sustainable results.

Better Body Composition — Prioritizing protein helps maintain lean muscle while reducing fat.

Many people rely solely on calorie counting for weight loss, but tracking macros is a more effective approach. Here's why:

Why tracking macros is more effective than just counting calories

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Your result

Avoid processed foods, sugary beverages, and excessive amounts of high-fat and high-sugar snacks, which are calorie-dense and can contribute to weight gain. Instead, opt for healthy fats found in foods like avocados, nuts, and olive oil, which can keep you satiated and support overall health. Drinking plenty of water and controlling portion sizes are also key strategies in a weight loss eating plan.

Maintaining a balance between calorie intake and expenditure is essential for achieving a healthy weight, while regular physical activity promotes overall well-being and reduces the risk of chronic diseases.

Several factors affect your daily calorie requirements. For example, men typically have higher caloric needs than women due to their larger muscle mass and body size. 
Similarly, younger individuals and those with higher muscle mass or more active lifestyles require more calories to support their energy expenditure. It's important to consider these factors when calculating your caloric needs to ensure accuracy.

How Many Calories Should I Eat a Day?

Understanding and managing calorie intake is crucial for individuals aiming to lose weight

7 min read

At Unimeal, we specialize in crafting high-quality meal plans tailored to your specific goals, whether it's maintaining, losing, or gaining weight. Our expertly designed plans ensure that you meet your nutritional needs while enjoying delicious and satisfying meals.

At Unimeal, we specialize in crafting high-quality meal plans tailored to your specific goals, whether it's maintaining, losing, or gaining weight. Our expertly designed plans ensure that you meet your nutritional needs while enjoying delicious and satisfying meals.

To calculate your daily calorie needs, you can use formulas like the Harris-Benedict equation or the Mifflin-St Jeor equation, which consider your basal metabolic rate (BMR) and activity level. 
Your BMR is the number of calories your body needs at rest to maintain vital functions like breathing, circulation, and cell production. By multiplying your BMR by your activity level, you can estimate the total number of calories you need each day to maintain your weight.

Unimeal’s calorie calculator works by using an individualized formula that takes into account your unique factors such as age, gender, weight, height, and activity level. This ensures that the calculated calorie intake is tailored specifically to your personal needs and goals.
The app features a user-friendly interface that makes it easy to input your information and quickly receive your personalized calorie recommendations. With just a few taps, you can have a clear understanding of how many calories you should be consuming each day to reach your desired weight and health objectives.

Unimeal’s calorie calculator works by using an individualized formula that takes into account your unique factors such as age, gender, weight, height, and activity level. This ensures that the calculated calorie intake is tailored specifically to your personal needs and goals.
The app features a user-friendly interface that makes it easy to input your information and quickly receive your personalized calorie recommendations. With just a few taps, you can have a clear understanding of how many calories you should be consuming each day to reach your desired weight and health objectives.

Daily calorie needs refer to the amount of energy, measured in calories, that your body requires to perform basic functions and maintain your current weight.
This number varies from person to person and is influenced by factors such as age, gender, weight, height, and activity level.
Understanding your daily calorie needs is essential for managing your weight and ensuring that your body receives the right amount of energy to function properly.

Focus on consuming nutrient-dense foods that provide vitamins, minerals, and other essential nutrients, rather than just counting calories. A balanced diet is crucial for overall health and well-being.
With Unimeal, we'll help you create a diet plan that meets your nutritional needs while supporting your health goals.

Focus on consuming nutrient-dense foods that provide vitamins, minerals, and other essential nutrients, rather than just counting calories. A balanced diet is crucial for overall health and well-being.
With Unimeal, we'll help you create a diet plan that meets your nutritional needs while supporting your health goals.

This formula is a rough estimate and assumes a moderate activity level. It provides a quick way to calculate your daily calorie needs without getting into the specifics of BMR and activity factors. 
Keep in mind that this is a generalization and individual needs may vary. 
When you take the quiz on our website, we will calculate your calorie needs individually, taking into account your specific lifestyle and health goals.

This formula is a rough estimate and assumes a moderate activity level. It provides a quick way to calculate your daily calorie needs without getting into the specifics of BMR and activity factors. 
Keep in mind that this is a generalization and individual needs may vary. 
When you take the quiz on our website, we will calculate your calorie needs individually, taking into account your specific lifestyle and health goals.

To gain weight, you should consume more calories than your body uses. A general guideline is to add an additional 250 to 500 calories per day to your maintenance calories for a gradual weight gain. This will help ensure that the weight you gain is mostly muscle, rather than fat.

To maintain a healthy lifestyle, it's recommended to engage in regular physical activity that burns calories and promotes overall health. 
While the exact number of calories you should burn each day can vary based on your goals, aiming for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week is a good guideline. This can include activities like walking, running, cycling, or swimming. 
Leading an active lifestyle not only helps with calorie burn but also improves cardiovascular health, strengthens muscles, and enhances mental well-being.

If you're aiming to lose weight, subtract 500-1,000 calories from your maintenance calories to create a deficit. For weight gain, add 500-1,000 calories to your maintenance calories.

In this guide, we'll simplify the process by exploring factors like age, gender, and activity level, which impact your calorie needs.

Keep track of your progress and adjust your calorie intake as needed. If you're not seeing the desired results, you may need to reevaluate your calorie needs or physical activity level.

To maintain your weight, you should eat the same number of calories as your body uses each day. This is known as your maintenance calories, which can be calculated using a calorie calculator or formula.

Whether your goal is to lose weight, gain muscle, or maintain your current weight, we'll provide insights and tips to help you calculate your ideal daily calorie intake and achieve your health goals.

Fuel your body with high-quality meat and experience the benefits of pure animal nutrition.

Carnivore Diet Made Simple!

If you’re considering a carnivore diet meal plan, here’s what you might experience:

Benefits of the Carnivore Diet

Wondering what you can eat on the carnivore diet? Here’s your go-to food list:

What Can You Eat on the Carnivore Diet?

The carnivore diet follows one simple rule: eat only animal-based foods. Unlike keto or paleo, which allow some plant-based ingredients, this diet cuts them out entirely. With zero carbs in your system, your body switches to burning fat for fuel, potentially entering a ketogenic state. The result? Steady energy, fewer cravings, and no blood sugar crashes.

How Does the Carnivore Diet Work?

Scrambled eggs cooked in butter with crispy bacon

Grilled salmon with a side of melted butter

If you’re thinking about a 30-day carnivore diet meal plan, here’s a taste of what a day could look like:

Sample Carnivore Diet Meal Plan

Tips for a Safe Carnivore Diet

Shape your body with the Carnivore Diet

The carnivore diet is a high-protein, animal-based diet that eliminates all plant foods, focusing solely on meat, fish, eggs, and dairy. By cutting out carbs completely, this approach promotes fat-burning, stabilizes blood sugar levels, and may reduce inflammation. But is it the right diet for you? Let’s explore the details.

The carnivore diet is as extreme as it gets—zero carbs, all meat, and no nonsense. Some people swear by its benefits, from weight loss to mental clarity, while others struggle with nutrient gaps and digestive changes. Thinking about trying it? Start slow, track how you feel, and always consult a professional before making drastic dietary changes. Looking for a carnivore diet food list or structured meal plans? Check out our resources to make your transition smoother!

What is the Carnivore Diet? Imagine a diet where you don’t have to count carbs, measure portions, or stress about food groups—because there’s only one: meat. The carnivore diet is exactly what it sounds like—a meal plan based entirely on animal-based foods. That means no fruits, no veggies, no grains—just meat, eggs, fish, and limited dairy. Supporters claim it helps with weight loss, inflammation, and mental clarity. But is it really the ultimate fuel for your body? Let’s dive in. 

Carnivore Diet Tips for Beginners

Many people turn to the Carnivore Diet as a high-protein plan for weight loss. By eliminating carbohydrates and focusing on protein and fat, this approach can help promote fat burning and reduce cravings. A diet high in protein naturally helps with satiety, making it easier to consume fewer calories without feeling deprived. Additionally, stable blood sugar levels can help prevent energy crashes, which often lead to overeating. However, it’s important to track progress and ensure that your meals are well-balanced with essential nutrients to support overall health.

Carnivore Diet for Weight Loss

Start your weight loss journey and healthy lifestyle with Unimeal benefits! Our health coaches will provide you with motivation and support every step of the way.

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Yes, you can enjoy cheat meals and still lose weight. Intermittent fasting helps balance indulgence and results.

Cheat meals without the guilt!

Eat pizza, lose weight. Yes, really.

A cheat meal is typically a planned break from your usual eating pattern. That might mean indulging in one of your favorite unhealthy meals once a week, or enjoying a more relaxed weekend. Whether you call it a cheat meal, a treat, or comfort food, it doesn’t have to feel like failure. Our plan shows you how to include these moments without losing momentum.

What is a cheat meal—and how can it work for you?

Strict diets that ban “unhealthy food” tend to backfire. Cravings build up, motivation drops, and one “cheat meal” can turn into a full-blown cheat week. Our philosophy is different: sustainable results come from a mindset of balance, not perfection. Including both healthy foods and junk foods in your plan—on your terms—can improve consistency and reduce binge-eating cycles.

Why restriction alone doesn’t work

Balancing healthy and indulgent eating doesn’t have to be complicated. With Unimeal, you get a sustainable plan that makes room for the occasional cheat day, supports your long-term health, and helps you build habits you’ll actually stick to. Try it today and discover how flexible nutrition can help you reach your goals—without giving up the foods you love.

Not all cheat meals are equal. The goal is to satisfy cravings, not sabotage your results. Here’s how to pick the right ones:

Tips for choosing the best cheat meal

How to enjoy cheat meals and still lose weight

We often ask: “What is unhealthy food?” or “What are the most unhealthy foods?” But food is more than just good or bad. Labels like “unhealthy diet” or “bad eating habits” often create shame, not change. Our approach helps you understand both healthy junk food and nutrient-rich meals, so you can make informed choices—without stress or guilt.

Understanding what’s ‘unhealthy’ and why that’s not the full story

Intermittent fasting helps your body work more efficiently by using stored fat as fuel during fasting windows. When combined with a smart approach to eating, it naturally creates space for higher-calorie meals—like a cheat-day meal—without throwing off your progress. Instead of fearing the occasional treat, you’ll learn how to structure meals that support your metabolism, even when they include foods that are unhealthy for you.

Fasting + cheat meals = built-in flexibility

A calorie deficit occurs when you consume fewer calories than your body expends. This deficit forces the body to use stored energy, primarily fat, to make up the difference, which leads to weight loss. 

To create a calorie deficit, you can either reduce your caloric intake by eating less or altering your diet to include lower-calorie foods, or you can increase your physical activity, which boosts the number of calories your body uses.

The size of the calorie deficit affects the rate of weight loss. A larger deficit can lead to faster weight loss, but it's important to ensure that the deficit is sustainable and does not lead to nutritional deficiencies or excessive loss of muscle mass. 

A modest and controlled calorie deficit, combined with regular physical activity, is often recommended because it can be maintained over the long term and supports a gradual, steady weight loss.

Before starting any fasting regimen, it's crucial to read and research thoroughly to ensure you approach it safely and effectively.
Fasting can significantly impact your metabolism, blood sugar levels, and overall health, particularly if you have pre-existing conditions. Understanding the different types of fasting and how they align with your dietary needs and lifestyle helps personalize the approach for maximum benefit.
Researching ensures you receive essential nutrients during your eating window, prepares you for the psychological challenges, and helps you differentiate between evidence-based benefits and myths. This informed approach makes fasting a sustainable and healthy part of your routine.

To use the RDA effectively, individuals can start by identifying their specific nutritional needs based on their age, gender, and any unique health considerations. They can then use the RDA guidelines to plan their daily meals and ensure they are consuming the right amounts of each nutrient.
For example, if the RDA for protein for an adult male is 56 grams per day, he can incorporate protein-rich foods like chicken, fish, beans, and nuts into his meals to meet this requirement. 
It's important to remember that the RDA is meant to serve as a general guide, and individual needs may vary based on factors such as activity level, health status, and personal goals.

Dietitian comment

Get a simple, flexible meal plan your family will love. No stress, no guesswork — just good food.

Eat Well Together — Every Day

Not sure what to cook for the whole family? Between picky eaters and busy schedules, mealtimes can feel like a chore. Our expert-designed Family Meal Plan makes it easy with simple recipes, smart prep tips, and a flexible menu everyone will love.

No two families are the same. Some eat together every night, while others juggle school, sports, and late meetings. Our Family Meal Plan is built to flex around your needs — whether you’re feeding toddlers, teens, or just trying to keep everyone happy and full. 
You’ll get weekly meal ideas, full recipes, shopping lists, and time-saving prep tips — all tailored to your schedule, family size, and dietary needs.

Meal plans made for real families

Our meals are built with balance, simplicity, and taste in mind — here are a few examples:

These meals are just a preview. Once you complete the quiz, we’ll tailor recipes to match your family’s preferences and goals.

Sample family-friendly dinners

Family dinner doesn’t have to be perfect — it just has to work for you. A few small changes can make a big difference:

With a little structure, meals go from chaotic to calm.

Tips for making it work

Feeding a family can be a challenge — but with the right plan, it becomes simple. Our Family Meal Plan gives you the tools and confidence to serve meals everyone enjoys, while saving time, money, and stress along the way. Try it today and bring ease back to your dinner table.

Every meal includes a smart mix of veggies, fruits, whole grains, protein, and healthy fats — everything your family needs to stay energized and strong.

Balanced nutrition

Meals are designed to look as good as they taste — because even kids eat with their eyes.

Colorful, appealing dishes

Healthy doesn’t mean bland. These meals are full of taste, made to bring joy to the table and keep everyone coming back for more.

Flavor-first approach

This isn’t a one-time menu — it’s a flexible system you can use every week, adaptable to your family’s changing needs. It’s built around real life, with meals that are easy to cook, full of flavor, and designed to please even the pickiest eaters. 
Here’s what makes it work:

Use it to build better food habits, bring more joy to mealtimes, and make healthy eating part of your family’s everyday routine.

What’s inside the family meal plan?

We mix up flavors, ingredients, and cooking styles so your family doesn’t fall into a rut. Goodbye to eating the same three meals every week.

Variety that beats food boredom

Daily dinners aren't just about food — they shape habits, health, and time spent together. But finding meals that are quick, nutritious, and kid-approved isn't easy. That’s why we created a solution that saves time and supports your family’s well-being, without the daily “what’s for dinner?” stress.

Why family meals matter

Planning family meals saves more than just time — it reduces stress, cuts food waste, and helps everyone eat better. With a clear plan, you're less likely to rely on frozen pizza or panic-order takeout. Instead, you build habits that support your family’s long-term health. 
Parents also find it easier to stay on track with their own goals when meals are planned in advance — no extra cooking, no added effort.

Why meal planning helps families thrive

Find out how long it takes to lose 20 kg with Intermittent Fasting

Eat Well, Lose Weight with Fasting!

Let’s calculate your calorie deficit! 

There are several approaches to intermittent fasting, including the 16/8 method (fasting for 16 hours and eating during an 8-hour window) and the 5:2 method (eating normally for 5 days and restricting calories for 2 non-consecutive days).

During your eating window, focus on nutrient-dense foods that provide energy and satiety. This can include lean proteins, whole grains, fruits, and vegetables.

Plan Your Meals

Drink plenty of water throughout the day, especially during fasting periods, to stay hydrated and help manage hunger.

Stay Hydrated

Pay attention to how your body responds to fasting. If you feel unwell or overly fatigued, consider adjusting your fasting schedule or consulting with a healthcare professional.

Listen to Your Body

How Tera Lost 20 Pounds with Fasting While Eating Pizza

How to do Intermittent Fasting

After all her studies, she came up with a short summary of how fasting works and what the pros and cons are. Here’s what we can find in her diary:

Tera also found that intermittent fasting carries potential risks if not managed carefully:

Creating an effective intermittent fasting schedule is key to achieving your weight loss goals. By choosing the right intermittent fasting times, such as the popular 16/8 method or tailoring a schedule to your lifestyle, you can optimize your fasting times for maximum results. 
It's important to also consider an intermittent fasting eating schedule that aligns with your daily routine, ensuring you consume balanced meals during your eating window. 
For women, an intermittent fasting schedule might need slight adjustments to accommodate hormonal balance and energy needs.

Tera no longer struggled with what to eat for lunch or dinner. She was excited to discover delicious options through the app, many of which she had never tried before. As a result, she lost 2 inches around her waist in just 2 months and felt better about herself both inside and out. People around her noticed her transformation and gave her positive feedback.
With renewed confidence and a healthier lifestyle, Tera plans to continue her journey with Unimeal and intermittent fasting, embracing healthy eating habits for the rest of her life.

Select a fasting method that suits your lifestyle and goals. Popular options include:
<ul>
<li>16/8 method (fasting for 16 hours and eating within an 8-hour window)</li>
<li>5:2 method (eating normally for 5 days and consuming a reduced calorie intake for 2 non-consecutive days).</li>
</ul>

During your eating periods, focus on consuming balanced, nutrient-dense meals that include a variety of whole foods such as lean proteins, whole grains, fruits, and vegetables. This will help you feel satisfied and provide the necessary nutrients for your body.

Combine fasting with regular physical activity to boost weight loss and improve overall health. Engage in activities you enjoy, such as walking, cycling, or strength training, to increase calorie burn and support muscle maintenance.

The duration of intermittent fasting can vary, with some people adopting it as a long-term lifestyle and others using it for a few months to achieve specific goals.
It's important to regularly assess your progress and adjust your fasting routine as needed, considering your body's response and overall health objectives.

To lose weight, focus on consuming whole foods that are nutrient-dense and low in calories.
<ul>
<li>Vegetables and fruits are essential due to their high fiber and water content, which can help you feel full with fewer calories;</li>
<li>Lean proteins such as chicken, fish, and plant-based options like beans and lentils are also important, as they can help maintain muscle mass while you lose fat;</li>
<li>Whole grains like quinoa, brown rice, and oats are excellent for providing sustained energy.</li>
</ul>

Creating an effective intermittent fasting schedule is key to achieving your weight loss goals. By choosing the right intermittent fasting times, such as the popular 16/8 method or tailoring a schedule to your lifestyle, you can optimize your fasting times for maximum results.
It's important to also consider an intermittent fasting eating schedule that aligns with your daily routine, ensuring you consume balanced meals during your eating window.
For women, an intermittent fasting schedule might need slight adjustments to accommodate hormonal balance and energy needs.
Men may find that they can handle longer fasting periods and more intense eating windows, which can be beneficial for fat loss and muscle gain.

Fasting can help reduce weight, improve metabolic health, and even extend lifespan.

I've lost so much weight already that I don't mind if it takes me a bit longer to lose the rest. I love what I'm doing.

I had thought that fasting meant you didn't eat all day, but Unimeal showed me that was not the case.

6 min read

A 26-year-old house cleaner shares her secret to losing 20 pounds in 2 months. Here is how the boldest dreams became a reality.

Does Intermittent Fasting work, what should you eat, and what fasting schedule can you follow? Let's quickly explore this method.

Fasting has become a popular method for those looking to improve their health and manage their weight. One common approach is intermittent fasting, which involves alternating periods of eating with periods of fasting.
Here's a brief guide from a Unimeal dietitian on how to do intermittent fasting and whether it works.

Have you ever wondered why fasting is all the rage in health circles these days? Let’s take a quick, five-minute journey into the world of fasting, explore how it works, and figure out if it might be right for you.

In the bustling, intertwined streets of New Habitsville lived Tera, a bright-eyed enthusiast of all things wellness. Tera was known for her adventurous spirit in the culinary world—from trendy superfoods to ancient grain bowls. But her latest adventure was something quite different: Intermittent Fasting.
One sunny afternoon, Tera decided she was going to fast. Why, you ask? Well, she read a very scientific-looking Instagram post that claimed fasting could make you healthier, thinner, smarter, and probably a wizard. The promise of possible wizardry was too good to pass up.

Intermittent fasting has been shown to be effective for weight loss and improving metabolic health in many individuals.
By reducing calorie intake and improving hormone regulation, intermittent fasting can lead to a reduction in body fat and improvements in markers of health such as blood sugar and cholesterol levels.
However, results can vary, and it's important to find a fasting schedule that works for your lifestyle and health needs.

Intermittent Fasting can be effective for weight loss, improving metabolic health, and possibly even extending lifespan.
It works by creating a calorie deficit, enhancing hormone function to facilitate weight loss, and giving your body time to repair and rejuvenate.

Starting her journey on January 27, Tera weighed 169 pounds by March 25-27. Delighted with her progress, she described herself as a very picky eater who couldn't imagine life without pasta, bread, and pizza. Fortunately, her personal meal plan allowed her to enjoy these foods in moderation. She learned to cut back on certain products and replace them with healthier alternatives.
Her goal was to reach 150 pounds. "I'm still following the meal plan, tracking my calories, and steadily making progress," she said. "I've lost so much weight already that I don't mind if it takes me a bit longer to lose the rest. I love what I'm doing."

Tera had tried countless diets before, from keto to calorie deficit diets, but none had worked for her. She was stuck, looking for a healthier way to shed some pounds. While researching, she stumbled upon Unimeal, an app that promised personalized meal plans tailored to her needs. With a sense of cautious optimism, Tera decided to give it a try.

"Why not try my luck?" she thought. She downloaded the app, explored its features, and decided to invest in it immediately because she weighed 189 pounds. Following the meal plan, water intake guidelines, and workout routines provided by the app, Tera noticed significant changes. Within two weeks, she had lost 5.7 pounds! She was amazed and motivated to continue.

During intermittent fasting, focus on eating nutrient-dense foods during your eating window:

Dairy or Alternatives: Low-fat dairy, yogurt, or plant-based alternatives.

Unimeal will help you aim for balanced meals that keep you satisfied and support your health goals during intermittent fasting.

The 12/12 intermittent fasting method involves fasting for 12 hours and eating within a 12-hour window. For example, you might eat from 7 a.m. to 7 p.m., with the fasting period typically aligning with your sleep. This makes it a simple and beginner-friendly approach. 
The 12/12 plan is easy to follow and doesn’t require major lifestyle changes, making it ideal for those new to fasting or looking for a more balanced routine. It may promote better digestion and blood sugar regulation, offering a moderate fasting experience that can be easily incorporated into your daily life.

Understanding the 12/12 Intermittent Fasting Method

The 16/8 intermittent fasting method is a popular approach where you fast for 16 hours each day and restrict eating to an 8-hour window. This can be done by skipping breakfast and having your first meal around noon, then finishing the last meal by 8 p.m., for example. During the fasting period, you are allowed to drink water, black coffee, and other non-caloric beverages, which help manage hunger and prevent dehydration. 
The primary focus of the 16/8 plan is to create a structured eating schedule that fits into your daily life, allowing for flexibility while maintaining consistency. It doesn’t require any special foods or complex meal plans, making it a straightforward method to implement. The goal is simply to align eating with natural circadian rhythms and to establish a routine that works with your lifestyle. 
This fasting regimen can be adapted to various personal preferences, making it accessible to a wide range of people. Some may choose to shorten or extend the eating window depending on their daily schedule, but the core principle remains the same: fasting for 16 hours and eating within an 8-hour period.

Maximizing the Benefits of 16/8 Intermittent Fasting

If you feel very tired, dizzy, or weak, it may be a sign that the fast isn’t right for you. Consider stopping if these symptoms persist.

Pay Attention to Your Body

After fasting, start with a small, light snack before moving to a full meal. Good options include broth, a piece of baked chicken, or a boiled potato to ease your digestion back into regular eating.

Ease Back into Eating

Use electrolyte tablets or salts to add minerals to your water, helping to maintain your energy levels and balance during fasting.

Add Electrolytes

Make sure to drink plenty of fluids to keep yourself hydrated. Choose calorie-free options like water, herbal tea, or black coffee.

Expect some hunger pangs and cravings, even at night. Focus on building willpower to resist eating and stay on track with the fast.

Prepare for Hunger

The 5:2 fasting approach—eating normally for five days and restricting calories to around 500-600 for two days—is an effective way to bring back a balanced rhythm to our diet while potentially offering several health benefits. 
If you've decided to try a 48-hour fast, it's important to do it safely to maximize the benefits and minimize potential risks. Here are 5 steps to follow:

The 5:2 Fasting Guide: Benefits, Risks, and Best Practices

A 72-hour fast involves abstaining from food for three days, with only water or non-caloric beverages allowed. This process triggers a deep body cleanse and promotes autophagy, the regeneration of old cells. It can have a positive impact on health by reducing inflammation and supporting heart and brain health. 
During the 72 hours, the body enters a state of ketosis, burning stored fat for energy. This type of fasting can be effective for significant weight loss and improving metabolic markers, such as insulin sensitivity. However, it is important to approach this method with caution, ensuring proper hydration throughout the fast. 
After completing the 72-hour fast, it’s crucial to reintroduce food gradually, starting with light meals like soups or broths to avoid overloading the digestive system. Always consult with a healthcare provider before attempting such an extended fast, especially if you have any health concerns.

72-Hour Fasting: Benefits and Guidelines

Find out how long intermittent fasting will take to help you lose weight

One Meal a Day (OMAD) fasting is a type of intermittent fasting where a person eats all their daily calories within a single meal, usually in a one-hour window, fasting for the remaining 23 hours. This approach simplifies the eating schedule and can support weight loss and insulin sensitivity by reducing the frequency of blood sugar spikes and encouraging the body to use stored fat for energy. OMAD is also thought to enhance autophagy, a process that renews cells, potentially lowering inflammation and slowing aging.
 
OMAD can offer mental clarity and increased energy, as many find the fasting period helps them avoid the sluggishness that can come with frequent meals. However, meeting daily nutrient needs in one meal can be challenging, requiring careful meal planning with nutrient-dense foods like lean protein, vegetables, whole grains, and healthy fats to prevent deficiencies and maintain sustained fullness.

OMAD Fasting: A Simple Approach to Health and Weight Loss

Fasting is the act of abstaining from food for a specific period. People fast for various reasons, including spiritual growth, political activism, or health benefits like weight loss. In intermittent fasting, individuals follow cycles of eating and fasting, which limits glucose intake and prompts the body to burn fat for energy. Below, we take a look at the most popular types of fasting

Fasting is ideal for those who prefer to eat freely while staying within a specific time frame. It offers flexibility while still promoting health benefits. Take our quiz to discover the fasting method that works best for you!

Types of fasting and which one is best for you

Water fasting, which involves abstaining from food and only consuming water for a set period, has become a popular method for improving health and self-discipline. Some of its potential benefits include lowering blood pressure, weight loss, improved insulin sensitivity, and cell rejuvenation through a process called autophagy. These benefits make water fasting an attractive choice for many people.
 
However, this type of fasting can also carry risks, especially due to potential nutrient deficiencies that may weaken the immune system, lead to muscle loss, or cause orthostatic hypotension. Therefore, consulting a healthcare professional before starting water fasting is essential.
 
For certain groups, such as pregnant women, children, older adults, and individuals with eating disorders, water fasting is not recommended. As an alternative, more moderate forms of fasting, like intermittent fasting, can be considered, allowing for nutrient intake while still supporting weight loss goals.

Water Fasting: Benefits, Risks, and Recommendations

Pairing GLP-1 treatments with intermittent fasting offers multiple advantages:

The Benefits of Combining GLP-1 with Fasting

A beginner-friendly approach where you fast for 12 hours and eat within a 12-hour window, supporting metabolic flexibility.

12:12 Fasting

A moderate approach with a 14-hour fasting period and a 10-hour eating window, helping improve insulin sensitivity.

14:10 Fasting

Fast for 16 hours, eat within an 8-hour window—ideal for beginners.

16:8 Intermittent Fasting

Eat normally for 5 days, consume limited calories (500-600) on 2 non-consecutive days.

5:2 Fasting

Fast every other day while maintaining proper hydration and essential nutrients.

Alternate-Day Fasting

Eating one nutrient-dense meal per day can maximize GLP-1 benefits.

OMAD (One Meal a Day)

Align eating windows with natural circadian rhythms to support metabolic health.

Time-Restricted Eating

Not all fasting methods are equally effective when combined with GLP-1 treatments. Here are some of the most compatible approaches:

Best Fasting Methods with GLP-1

These can cause bloating and discomfort, particularly since GLP-1 medications slow digestion, making it harder for gas to move through your system.

Carbonated beverages

Fiber supports digestion and helps manage hunger. Include:

Choose Fiber-Rich Foods

These may contribute to inflammation, slow digestion, and lead to gastrointestinal discomfort, especially when combined with GLP-1 medications.

Fried foods and excessive saturated fats

These foods can lead to nausea and digestive discomfort, which are common side effects of GLP-1 medications.

High-fat and greasy meals

Since GLP-1 medications help reduce appetite, eating beyond satiety can lead to bloating and discomfort. Focus on smaller, nutrient-dense meals instead.

Overeating large portions

Fats support overall health and prolong satiety. Focus on:

Eat Healthy Fats

While GLP-1 medications are effective for weight loss, some users experience mild side effects such as nausea, bloating, or fatigue. To minimize discomfort:

Managing Side Effects While on GLP-1 Medications

GLP-1 medications can lead to muscle loss if protein intake is insufficient. Incorporate lean protein sources such as:

Prioritize Protein

Intermittent fasting can complement GLP-1 therapies by naturally extending the appetite-suppressing effects of GLP-1 medications. However, it's crucial to ensure proper nutrient intake within eating windows.

The Role of Fasting with GLP-1 Medications

Here’s a simple meal plan designed to support your health and weight loss journey:

Sample GLP-1 Meal Plan

Eating the right foods while on GLP-1 medications can make a significant difference in how you feel and the results you achieve. This guide will help you understand what to eat, what to avoid, and how to create a meal plan that supports your weight loss journey.

Achieving long-term weight loss success is not just about following a meal plan—it’s about creating habits that support your overall well-being. Prioritizing whole foods, mindful eating, and balanced nutrition will help you maintain results and feel your best.

These can cause blood sugar spikes, increase cravings, and provide little nutritional value.

Ultra-processed foods and refined sugars

GLP-1 is a hormone that helps regulate blood sugar levels and appetite. GLP-1 receptor agonists are used for weight loss and diabetes management by slowing digestion, increasing satiety, and reducing food intake. These medications, often administered as GLP-1 injections, support sustainable weight loss when combined with a well-balanced diet.

What Is GLP-1 & How Does It Work?

To optimize weight loss and digestive health on a GLP-1 diet, limit:

What to Avoid

Following a GLP-1-friendly meal plan ensures you get the right nutrients while maximizing the benefits of your medication. Here’s what to focus on:

What to Eat on a GLP-1 Diet

Curious about optimizing your fasting journey? Take our quiz!

Intermittent fasting is a proven approach to weight management that aligns well with the mechanisms of GLP-1 medications. By strategically limiting your eating window, you can:

Why Consider Intermittent Fasting with GLP-1

GLP-1 receptor agonists mimic the natural hormone glucagon-like peptide-1, which helps regulate appetite, slow gastric emptying, and improve insulin sensitivity. This leads to reduced hunger, controlled blood sugar levels, and sustainable weight loss.

How GLP-1 Medications Work

Most Popular Fasting Methods

Common Myths About GLP-1 and Fasting

Shape your body with Unimeal

GLP-1 receptor agonists have revolutionized weight management. Let’s explore how combining these treatments can optimize your results and simplify your eating habits.

GLP-1 receptor agonists support weight loss by regulating appetite and metabolism. When combined with intermittent fasting, they enhance fat burning, improve insulin sensitivity, and simplify eating patterns. Get personalized fasting strategies, meal plans, and expert guidance tailored to your needs. Start your journey today and achieve sustainable, science-backed weight loss.

Did you know that combining GLP-1 treatments with intermittent fasting can further enhance your results? Learn how strategic fasting can work alongside these medications to optimize weight loss, improve metabolic health, and simplify your eating habits.

To ensure the best results and avoid potential side effects, follow these tips:

Tips for a Smooth Fasting Experience with GLP-1

The secret to a healthier gut lies in your plate. These are some of the best foods for gut health:

Best foods for gut health

Just simple shifts, the right foods, and consistency can transform how you feel

Ready to reset your gut?

How do you know your gut needs help?

When your gut is balanced, everything just works better. You may notice:

What it feels like when your gut is thriving

Bloating, brain fog, low energy, or skin flare-ups? These might not just be random symptoms — they could be signs your gut needs support. A healthy gut is the foundation of your overall well-being, from digestion to mood to immunity.

Gut health: feel better every day

This isn’t about cutting everything out or following complicated rules. It’s about understanding what your gut really needs and giving it the care it deserves.

Looking for a way to eat that supports digestion without stress? Try this simple plan based on a Low-FODMAP Meal Plan, ideal for avoiding bloating triggers and nurturing your gut:

Your gut-friendly daily plan

For the best effect, you need both probiotics and prebiotics in your daily routine. Together, they help create a resilient gut ecosystem.

Understanding Probiotics vs. Prebiotics

Your gut affects everything from digestion to mood to immunity. With the right mix of gut health and fermented foods, smart habits, and nourishing meals, you can feel better than ever. Let us help you make gut health your new superpower.

Your gut needs more than just the right foods. Try adding these habits to your routine:

What else you can do for gut health

How to lose weight fast

A sudden jump can cause bloating. Increase slowly and hydrate well.

Quick tips:

Add fiber without discomfort

Boost gut health and satisfaction with easy, fiber‑rich meals.

High fiber foods, big benefits

High fiber diet made simple

Many people pair a high fiber diet with a 12 : 12 or 14 : 10 intermittent‑fasting schedule. Fiber keeps you satisfied during fasting hours, while fasting gives your gut a break to work efficiently. Together they improve insulin sensitivity and help shed stubborn weight. If you have IBS or a sensitive gut, raise fiber gradually and consult a professional before making large changes.

Fiber plus fasting — a powerful routine

Best food sources of fiber / top fiber foods:

Below is a snapshot of high fiber foods and vegetables you can rotate through the week. Mixing items from every row covers all major sources of dietary fiber.

High fiber foods — what counts and why

High fiber foods for constipation (ideas often found on a high fiber foods chart for constipation):

Different meals solve different problems. Use this quick guide to aim fiber where you need it most.

Match fiber foods to your goals

High fiber foods for weight loss (volume and satiety):

Centering meals on good sources of dietary fiber — the beans, seeds, fruits, and vegetables that top every high fiber diet list — keeps you regular, curbs cravings, and supports heart and metabolic health. Add fiber in stages, stay hydrated, and consider a gentle fasting window to double the benefits. Need structure that fits your life? Unimeal can design a flexible, high fiber plan that meets every goal and preference.

High fiber diet: feel lighter, stay regular

Lack of fiber is one of the most common nutrition gaps today. When meals lean on refined grains and convenience snacks, digestion slows, cravings climb, and energy dips. A high fiber diet reverses that trend — and, if you want tailored help, Unimeal can create a plan that matches every preference. By adding more fiber rich foods to daily meals, you support gut health, steadier blood sugar, and easier weight control without strict rules.

Most adults get only half of the recommended 25–30 g per day. That shortfall leads to constipation, blood‑sugar swings, and rising cholesterol. A fibrous diet supplies both soluble and insoluble fiber. Soluble fiber forms a gentle gel that slows glucose absorption and binds excess cholesterol. Insoluble fiber adds bulk and keeps food moving. Together, these nutrients tame hunger and leave you feeling satisfied on fewer calories.

Why fiber matters for everyday wellness

Boosting metabolism can increase the number of calories your body burns at rest, making it easier to maintain or lose weight. A higher metabolic rate can also lead to increased energy levels, improved mood, and overall better health.

Calculate your daily fat, protein, and carbs

Create your personalized keto meal plan today!

Find your ideal fat, protein, and carb intake for keto success.

Reach your goals with the Keto Calculator!

Keto Calculator

Our calculator helps you find the perfect daily macro ratio based on your weight, activity level, and keto goal — whether that’s weight loss, maintenance, or muscle gain. It takes just a few seconds and gives you clear, science-backed numbers tailored to your body. 
To get your personalized keto macros, simply enter your details below:

Calculate your ideal keto macros

Thinking about going keto but not sure where to start? Our Keto Calculator makes the transition easy. No more guesswork, no more confusing carb math. Just a personalized plan that fits your body, your goals, and your lifestyle. Whether your goal is to lose weight, maintain your current shape, or gain muscle the keto way — the right macro balance changes everything. Let's figure it out together.

Keto Calculator: find your ideal macro balance

Your personalized keto macros aren’t just numbers — they’re a practical tool for building better eating habits. With clear targets for fat, protein, and carbs, you’ll be able to follow the keto diet with more structure and less stress. Whether you want to lose weight, maintain your current progress, or support muscle growth, these macros help you move forward with consistency and control.

Your keto journey starts with the right numbers. We’re here to help you stay balanced, nourished, and on track.

Keto basics: what to keep in mind

Macros (short for macronutrients) are the building blocks of your daily nutrition. On keto, the right balance is key:

Most people fail on keto because they either eat too many carbs or too little fat. Our calculator keeps things in check — and helps you hit your targets without stress.

Understand your macros — unlock keto success

When you reduce carbs drastically, your insulin levels drop. This encourages your body to tap into stored fat for fuel. Plus, high-fat and moderate protein meals keep you full for longer — so you naturally eat less without feeling restricted. 
Keto is also known to reduce cravings, boost mental clarity, and eliminate the “afternoon slump” caused by sugar crashes.

Why keto works for weight loss

The ketogenic diet is a low-carb, high-fat way of eating that trains your body to burn fat instead of carbs. When carb intake is low, your body enters a state called ketosis, where it efficiently uses fat for energy — including your own fat stores. 
People choose keto not only for weight loss, but also for its ability to stabilize energy, reduce cravings, and improve focus. But there’s a catch: keto only works when your macros are right.

What is the Keto Diet?

16/8 Intermittent Fasting

16 hours of fasting and an 8-hour eating window. During this window, follow keto diet principles.

18/6 Intermittent Fasting

18 hours of fasting with a 6-hour eating window. This stricter pattern further enhances ketosis.

2 days a week of low-calorie intake or complete fasting, with the remaining days following the keto diet.

Shape your body with Keto-Fasting

Discover the best Keto-Fasting plan tailored to your lifestyle and goals

Keto-Fasting Made for You!

Risks and Contraindications of Keto-Fasting

Keto-Fasting emphasizes not just meal timing but also specific keto-friendly foods:

A single daily meal adhering to keto principles.

As with any nutritional method, Keto-Fasting has potential risks and side effects, particularly in the initial stages:

Keto-Fasting combines the ketogenic diet with intermittent fasting, focusing on low-carb, high-fat nutrition during set eating windows. This approach boosts fat-burning and metabolism.

Keto-fasting blends the keto diet with intermittent fasting to enhance ketosis and fat loss. Start with shorter fasting intervals, maintain balance, and seek guidance if needed. Small, mindful adjustments ensure a safe and effective experience while maximizing the benefits.

The keto diet emphasizes fats (70–80% of intake), moderate protein (15–20%), and minimal carbs (5–10%). By cutting carbs, it lowers blood sugar and induces ketosis, where fat becomes the main energy source.
Intermittent fasting (e.g., 16/8 or 18/6) enhances ketosis by reducing meal frequency, lowering insulin, and depleting glycogen, pushing the body to burn fat faster.

To practice keto-fasting safely, consider these recommendations:

The Keto Diet: Pathway to Health and Weight Loss

Common Symptoms of Keto Flu

The ketogenic diet is known for its effectiveness in weight loss and potential health benefits. However, sticking to it can be tough without a simple meal plan to guide you. Try our keto meal plan to help you stay on target with your goals.

Cravings for sweets
Feelings of dizziness
Mental fog
Irritability
Difficulty focusing
Abdominal discomfort
Nausea
Muscle cramps
Sore muscles
Trouble sleeping

Avoiding stress, excessive protein intake, and high-intensity workouts can facilitate smoother adaptation to the keto diet. Ensuring adequate protein intake, prioritizing low-intensity exercise, optimizing sleep quality, and practicing mindfulness can all contribute to managing keto adaptation challenges effectively.

Avoiding stress, excessive protein intake, and high-intensity workouts can facilitate smoother adaptation to the keto diet. Curious about optimizing your keto journey? Take our quiz! Ensuring adequate protein intake, prioritizing low-intensity exercise, optimizing sleep quality, and practicing mindfulness can all contribute to managing keto adaptation challenges effectively.

By strictly limiting carbohydrate intake to about 50 grams per day (approximately 5% of total calories) and increasing fat consumption (about 75% of total calories), the body adapts to using fats as its primary energy source instead of glucose. This metabolic shift prompts the liver to produce ketone bodies from fats, which serve as an alternative fuel source for both the body and the brain—a process known as ketosis.

By strictly limiting carbohydrate intake to about 50 grams per day (approximately 5% of total calories) and increasing fat consumption (about 75% of total calories), the body adapts to using fats as its primary energy source instead of glucose. This metabolic shift prompts the liver to produce ketone bodies from fats, which serve as an alternative fuel source for both the body and the brain—a process known as ketosis. Find your daily targets—take our quiz!

Consider supplementing your diet with sodium, potassium, and magnesium to replenish electrolytes lost during the adjustment phase, thereby mitigating keto flu symptoms.

Embraced for its low-carb, high-fat approach, the keto diet is designed to induce a metabolic state known as ketosis. This unique physiological condition shifts the body's primary energy source from glucose to fats, facilitating fat burning and potential weight loss. 

Engage in regular low-intensity exercises such as swimming, yoga, or jogging when feeling up to it, which can aid in the adaptation process.

Find out how long it takes to lose 20 kg with keto for you

Ketosis, the hallmark of the ketogenic diet, occurs when the body adapts to burning fats for energy. This metabolic switch not only promotes efficient fat burning, potentially aiding in weight loss, but also offers other health benefits. Advocates of the keto diet suggest it can enhance mental clarity, stabilize blood sugar levels, and increase energy levels. Moreover, it has shown promise in improving lipid profiles by reducing triglycerides and increasing HDL cholesterol, which may contribute to better heart health.

Ketosis, the hallmark of the ketogenic diet, occurs when the body adapts to burning fats for energy. This metabolic switch not only promotes efficient fat burning, potentially aiding in weight loss, but also offers other health benefits. Want to know if keto is right for you? Take our quiz! Advocates of the keto diet suggest it can enhance mental clarity, stabilize blood sugar levels, and increase energy levels. Moreover, it has shown promise in improving lipid profiles by reducing triglycerides and increasing HDL cholesterol, which may contribute to better heart health.

Intermittent fasting can be an effective way to enter ketosis quickly. When you combine a ketogenic diet with intermittent fasting, your body produces more ketone bodies. If you are ready, start with the simplest intermittent fasting of 8-10 hours between dinner and breakfast.

Keto adaptation, similar to the flu, may vary in intensity and duration among individuals. Some transition smoothly to the keto diet with minimal discomfort, while others may experience persistent symptoms throughout their adjustment period, though this is less common. 
Individual experiences hinge on factors like metabolic flexibility, overall health, and lifestyle choices. How quickly you adapt depends largely on your body's ability to switch between fuel sources—carbs, fats, protein, and ketones.

Maintain hydration by drinking ample water with a pinch of salt throughout the day, crucial during the initial transition to ward off keto flu.

Starting the keto diet involves gradually reducing carbohydrate intake and increasing fat consumption to achieve ketosis. Monitoring food intake, ensuring adequate hydration, and maintaining electrolyte balance—especially during the initial adaptation phase known as "keto flu"—are crucial steps.

Starting the keto diet involves gradually reducing carbohydrate intake and increasing fat consumption to achieve ketosis. Monitoring food intake, ensuring adequate hydration, and maintaining electrolyte balance—especially during the initial adaptation phase known as "keto flu"—are crucial steps. Want personalized guidance? Take our quiz!

Those following the keto diet should avoid:

Typical foods included in a keto diet plan are:

What is the keto diet, how does it work, and what can you eat while following it? Let's quickly dive into this popular nutritional approach.

Foods to Avoid

How Does It Work?

Nourish and Slim Down with Keto!

Safety and Considerations

Strategies to Alleviate Keto Adaptation Symptoms

Understanding Ketosis and Its Benefits

What to Eat on a Keto Diet?

Unimeal does not diagnose or suggest treatments. Any description of the diet, training plan or supplement should be discussed with your current physician or nutritionist. This article does not address specific conditions and is simply meant to provide general information on healthcare topics. Following any advice is at your own initiative and does not impose any responsibility on the blog authors for your health and safety.

Take a quiz:

Greek yogurt with honey and nuts.

A well-balanced Mediterranean diet includes:

What constitutes a Mediterranean diet?

Eating healthy doesn’t mean sacrificing flavor. Try these Mediterranean diet recipes to bring the essence of the Mediterranean to your kitchen:

Mediterranean diet recipes

Baked salmon with roasted tomatoes and olives

Building a shopping list is easy with this essential Mediterranean diet food list:

Mediterranean diet food list

While the Mediterranean diet focuses on whole, nutrient-dense foods, there are some items best avoided to maintain its health benefits:

Foods to avoid on the Mediterranean diet

Quinoa salad with grilled vegetables and feta cheese.

The Mediterranean diet is more than just a way of eating—it’s a lifestyle that promotes long-term health, vitality, and delicious food choices.

Backed by science, this diet is rich in fresh vegetables, whole grains, healthy fats, and lean proteins. If you’re looking for sustainable weight management, heart health benefits, and a diverse menu, the Mediterranean diet is your perfect match.

Shape your ideal body with the Mediterranean diet

With so many Mediterranean diet ideas, you’ll never run out of tasty and nutritious options.

Planning your meals is simple with a structured Mediterranean diet meal plan. Here’s an example of what your day could look like:

Mediterranean diet meal plan

Find out how long it takes to lose weight with the Mediterranean diet for you

Nourish and slim down with a Mediterranean diet!

Hummus with whole-grain pita or mixed nuts.

Snacks

If you want to embrace a healthier lifestyle, our Mediterranean diet program provides you with a comprehensive guide, meal plans, and support. Whether you're looking for a Mediterranean menu plan or delicious Mediterranean food recipes, we have everything you need to get started. Enjoy the flavors of the Mediterranean while improving your well-being!

By following a Mediterranean diet program, you can achieve your weight loss goals without feeling deprived. With structured meal plans, easy-to-make Mediterranean food recipes, and a well-balanced Mediterranean menu plan, you’ll enjoy long-term success while savoring every bite.

The Mediterranean diet is an effective approach for weight loss due to its emphasis on whole foods, healthy fats, and fiber-rich ingredients. Here’s why it works:

Weight loss with the Mediterranean diet

The Mediterranean diet is inspired by the traditional eating habits of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. This diet focuses on nutrient-dense whole foods while minimizing processed ingredients. With an emphasis on olive oil, fresh produce, nuts, and seafood, it is one of the most balanced and enjoyable eating patterns to follow.

What is a Mediterranean diet?

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Learn how much energy your body needs at rest.

Boost your results with the Metabolic Type Calculator!

Metabolic Calculator

Our Metabolic Calculator uses your weight, height, age, and gender to estimate your Basal Metabolic Rate (BMR) — the amount of energy your body needs to perform essential functions like breathing and digestion. But that’s just the beginning. It also helps identify your Metabolic Type, giving you deeper insight into how your body processes different nutrients. By knowing both your BMR and Metabolic Type, you’ll be able to make smarter choices about your nutrition and daily calorie intake — whether your goal is to lose, gain, or maintain weight.
Enter your details below to get your personalized metabolic insights.

How to calculate your BMR and understand your Metabolic Type

The first step toward achieving your goals is knowing your baseline. By using our Metabolic Calculator, you'll get an accurate estimate of your BMR, giving you a clear understanding of your body's caloric needs. Want to boost your metabolic rate? Take our quiz and receive a personalized plan based on your unique metabolic profile. This plan will guide you in increasing your metabolic rate, helping you burn more calories throughout the day. With the right data and plan, you’ll be empowered to make smarter choices and achieve your goals more efficiently.

Start your fitness journey with accurate data and a personalized plan

Understanding how your body uses energy is key to reaching your health and fitness goals. Whether you want to maintain, lose, or gain weight, it’s important to know not just how many calories your body burns at rest (your BMR), but also how your body processes food — your Metabolic Type. Our Metabolic Calculator gives you a personalized estimate of both your Basal Metabolic Rate and your Metabolic Type, helping you understand your body’s unique needs and paving the way for smarter nutrition choices.

Discover your Metabolic Type

Your metabolic rate refers to the speed at which your body burns calories. Several factors influence this rate, including your age, gender, genetics, and activity level. Anything that results in an increase in your metabolic rate—such as physical activity, building muscle, or even small lifestyle changes—will increase your BMR. These factors include:

How does your BMR relate to your metabolic rate?

BMR shows how many calories your body needs at rest to perform essential functions, while your Metabolic Type reveals how your body processes fats, proteins, and carbohydrates. Knowing both helps you understand your body's unique energy needs and guides you to tailor your nutrition—whether your goal is to maintain, lose, or gain weight. This personalized insight lets you optimize your metabolism, balance your calorie intake according to your body’s needs, and achieve your health goals more effectively.

Basal Metabolic Rate (BMR) is the number of calories your body needs to perform essential functions like breathing, digestion, and temperature regulation while at rest. It’s the foundation of your daily energy needs. But your Metabolic Type goes one step further — it reflects how your body processes different nutrients (carbs, fats, proteins) and converts them into energy. Understanding both your BMR and Metabolic Type gives you a fuller picture of how your body works, helping you tailor your nutrition to better match your goals and lifestyle.

What are BMR and Metabolic Type — and why do they matter?

This is the number of calories your body needs to maintain basic functions at rest.

Fast metabolism, naturally lean, struggles with weight gain.

Ideal Diet: Protein-heavy meals with a good amount of healthy fats. Increase calorie intake with frequent high-carb days to maintain energy and build muscle.

Slower metabolism, higher tendency to gain weight.

Ideal Diet: Protein-focused with lower carb intake, emphasizing healthy fats and portion control.

Athletic build, moderate metabolism, gains both muscle and fat easily.

Ideal Diet: Balanced meals rich in protein and healthy fats, with controlled carbs around workout times to support energy.

Your metabolism type shapes how your body reacts to food and physical activity, and there are three primary types:

Some people may exhibit traits from multiple types, known as a mixed body type. For them, a balanced approach to diet and exercise works best.

Different metabolic types: which one are you?

For optimal results, the metabolic diet limits certain foods that can interfere with weight loss:

Boost your results by pairing the diet with lifestyle habits that support a healthy metabolism:

How to enhance the Metabolic Diet

The Metabolic Weight Loss Program combines metabolic science with practical changes to help you achieve and sustain weight loss. By targeting your unique metabolic needs, the program emphasizes the right balance of nutrients, calorie control, and consistent exercise routines to maximize fat burning and keep you feeling full and energized.

How the program works

The Metabolic Diet: Unlock Your Body’s Natural Fat-Burning Power

Find out how long it takes to reach your weight goal with metabolic diet for you

To support a healthy metabolism, the program recommends incorporating:

Recommended foods for the Metabolic Diet

Shape your body with the Unimeal Metabolic Diet

Identifying your metabolic type and following a personalized diet plan can provide long-term weight loss success. Whether you're aiming to lose weight, gain energy, or enhance well-being, this program gives you the insights and structure needed to reach your goals sustainably.

What is the metabolic diet, how does it work, and what can you eat while following it? Let's quickly dive into this popular nutritional approach.

Metabolism is a series of chemical processes within our bodies that convert food into energy, supporting daily activities and essential bodily functions. The speed of this process—known as the metabolic rate—varies from person to person, making it unique to each individual. Understanding your metabolic type can be a game-changer for weight loss, allowing you to customize your diet and exercise routines for optimal results.

Understanding metabolism: what is it?

This unique program is designed to help individuals optimize their weight loss by understanding and working with their metabolic type. The Metabolic Weight Loss Program has four phases:

What is the metabolic weight loss program?

Find out how much protein you need to build muscle effectively.

Find your protein needs and get a muscle gain plan

Lifting weights is only one part of the picture. To truly increase weight, your body needs consistent, high-calorie meals — especially those rich in protein. 
Without enough fuel, your body may burn muscle instead of building it. Even small shifts — like adding high-protein snacks or eating more frequently — can dramatically improve your results.

Muscle gain isn’t just about the gym

Calculate your ideal protein intake

Want to gain weight, build muscle, or finally start bulking up with visible results? It’s not just about hitting the gym — it’s about giving your body the right nutrition, especially protein and calories. 
Use our science-backed calculator to find out how much protein you need daily to support muscle growth and healthy weight gain.

Gain weight and build muscle with the right protein intake

Muscles don’t grow in the gym — they grow during recovery. And protein is key to that recovery. 
Protein contains amino acids that help repair muscle tissue, support lean mass development, and prevent muscle breakdown — especially during calorie surplus phases. If you want to gain weight fast, eating enough high-protein foods is non-negotiable.

Benefits of eating enough protein daily:

Why protein matters for muscle gain

Not sure what to eat? Here are a few muscle-building meals to get started:

These meals are calorie-dense, protein-rich, and ideal for gaining weight fast, especially when paired with a solid training plan.

High-protein meals that support muscle growth

Our calculator helps you find your ideal daily protein intake based on your weight, activity level, and health goal — especially if you're aiming to build muscle. 
It takes just a few seconds and gives you a science-backed target that’s specific to you. To find out your personalized protein intake, enter your details below:

Building muscle isn’t just about training hard — it’s about giving your body the right nutrients to grow. Protein is essential for muscle repair and development, and knowing your ideal intake helps you progress smarter, not just harder. Use this baseline to guide your daily nutrition and support lean muscle growth more effectively.

Smart tips for healthy weight gain

Power your body with protein-rich meals for lasting energy, better metabolism, and muscle support.

High Protein Diet made simple!

Calculate your protein needs and get a custom meal plan

Create your personalized meal plan today!

Find out how much protein you need for effective weight loss.

Support your goals with the Protein Calculator!

Protein Calculator

Our calculator helps you find your ideal daily protein intake based on your weight, activity level, and health goal. It takes just a few seconds — and gives you a science-backed target that’s specific to you. 
To find out your personalized protein intake, enter your details below:

How our Protein Calculator works

Not getting enough protein can do more harm than you think. It doesn’t just slow down your progress—it can lead to muscle loss, constant fatigue, weakened immunity, and persistent cravings. Many people, especially when dieting, unintentionally cut too much protein, leaving their body undernourished.

When your body lacks protein, it struggles to function properly. Hunger kicks in more often, energy drops, and you may feel like your willpower is constantly under attack. Ensuring adequate protein intake helps you stay full, energized, and mentally focused throughout the day.

When you're low on protein, your body pays the price

Losing weight, building muscle, or just aiming to feel stronger? It all starts with the right amount of protein. Use our science-based protein calculator to discover how much protein your body actually needs—no guesswork, just facts.

Protein Calculator: find your perfect intake

Proteins are the building blocks of your body. They help repair tissues, support immunity, and build lean muscle. Every cell in your body contains protein—it’s essential for recovery, energy, and keeping your metabolism active.

Here’s why protein deserves a central spot in your nutrition:

Whether you're looking to lose weight, gain muscle, or simply improve your eating habits, protein is the key player in helping your body thrive.

Why protein matters more than you think

Incorporating more protein into your diet doesn’t have to be complicated. Here are some high-protein foods that are easy to include in daily meals:

For busy days, hard-boiled eggs, protein smoothies, or a serving of Greek yogurt make excellent high-protein snacks. You don’t need fancy products — just whole, nutrient-dense options that fit your routine.

Smart protein picks for every meal

Take control of your health journey with our protein calculator. Your personalized protein target isn’t just a number—it’s a starting point for better habits and real results. Whether you’re adjusting your meals for weight loss, strength, or general well-being, this target gives you the clarity to move forward with purpose.

Protein is one of the most powerful tools for healthy and sustainable weight loss. It helps reduce appetite, keeps you full longer, and boosts your metabolism through the thermic effect of food (your body burns more calories digesting protein than carbs or fats). 
More importantly, protein helps preserve muscle mass while you lose weight. This means the weight you drop is more likely to be fat — not muscle. A higher protein intake also helps prevent that all-too-familiar energy dip or brain fog often associated with dieting.

Protein and weight loss: the perfect duo

There are several variations of a high-protein diet, each tailored to different health and fitness goals. Whether you want to lose weight, build muscle, or improve digestion, there is a protein-based approach that fits your needs:

Types of High Protein Diets

Fuel your body with High Protein Diet

To lose weight effectively, you need to consume enough protein daily. A common recommendation is 1.2–2.2 grams of protein per kilogram of body weight, depending on activity level. For example, a person weighing 70 kg (154 lbs) may need between 84 g and 154 g of protein per day. Using a protein calculator can help determine the optimal intake for your goals.

How much Protein do you need to lose weight?

Including more high-protein foods in your diet can be simple and delicious. From protein-packed meals to satisfying snacks, here are some great options to help you stay on track.

High Protein foods & meal ideas

To build muscle, a high-protein diet is crucial. Protein supports muscle repair and growth after workouts. The ideal protein intake for muscle gain is around 1.6–2.4 grams per kilogram of body weight. Combining high-protein diet meals with strength training maximizes muscle development. Popular high-protein dishes include lean meats, dairy, eggs, and protein-rich plant-based foods.

High Protein Diet for muscle gain

A high-protein diet is one of the most effective ways to improve health, lose weight, and build muscle. By focusing on protein-rich foods, you can support your metabolism, stay full longer, and maintain lean muscle mass. This guide will walk you through everything you need to know about high-protein eating and how to tailor it to your goals.

A high-protein diet is a versatile approach to weight loss, muscle gain, and overall health. Whether you prefer a low-carb, high-fiber, or low-fat variation, adding protein to your diet helps maintain energy levels, curb cravings, and support your fitness goals.

A high-protein diet helps with weight loss by reducing appetite and boosting metabolism. Protein foods take longer to digest, keeping you satisfied and reducing calorie intake. Additionally, your body burns more calories digesting protein compared to fats and carbs. High-protein meals can prevent muscle loss during weight loss, ensuring that fat, not muscle, is burned.

Protein Diet & weight loss

A high-protein diet focuses on increasing protein intake while balancing fats and carbohydrates. Protein is essential for muscle repair, metabolism, and overall health. This diet includes lean meats, fish, eggs, dairy, legumes, and other protein-rich foods. It’s popular for weight loss and muscle gain due to its ability to keep you full longer and support lean muscle mass.

What is a High Protein Diet?

Tracking your progress with digital health tools tends to improve your success.

Recommended Dietary Allowance of protein for adults is 0.8 grams per kg of body weight per day

Intermittent fasting made easy

Fasting isn’t about strict rules—it’s about creating a routine that works with your body, not against it. As your body adjusts to a regular eating window, hunger signals become more stable, cravings decrease, and digestion improves. Many older adults find that, over time, fasting actually simplifies daily life: fewer meals to plan, less snacking, and a clearer sense of what the body truly needs. It’s not a quick fix—it’s a sustainable rhythm that brings lasting balance.

Why fasting gets easier over time

Fasting allows the body time to regulate and repair. For older adults, this can mean more energy, better digestion, and steady weight loss — even without exercise.

How fasting supports the body in later years

Fasting is a gentle and realistic way for seniors to feel better, move with more ease, and support long-term wellness. No special products, no tough workouts—just a daily rhythm that fits your life and helps you feel more like yourself again.

The key is to begin slowly and let your body adjust. A few simple changes can make a big difference.

Tips to start fasting gently

Intermittent fasting for seniors: a simple way to feel better and lose weight

Reset your metabolism and boost daily energy—no hard workouts needed

Gentle fasting, steady results

Losing weight or managing energy levels can feel more challenging over time. But extreme diets and tough workouts aren’t the only path forward. Intermittent fasting offers a flexible, realistic approach that helps the body reset, reduce inflammation, and burn fat—without overhauling your diet or starting a workout plan.

There’s no need for a rigid meal plan, but smart food choices can make fasting easier and more effective.

What to eat — and what to avoid

As we age, metabolism slows down, blood sugar becomes harder to regulate, and appetite signals shift. Traditional diets rely on restriction, which is tough to maintain. Intermittent fasting works with your natural rhythm and helps the body switch from storing fat to using it for energy—without counting calories or cutting out foods you enjoy.

Why intermittent fasting is ideal for seniors

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Daily water intake

Ultimately, a well-planned intermittent fasting schedule for weight loss can lead to sustainable results and improved overall health.

Unimeal offers easy meal plans and workouts that fit into your busy life, requiring only a few ingredients. With Unimeal, you can enjoy healthy eating without spending hours in the kitchen.  Customize your plan to suit your preferences and start your personalized fasting adventure today!

Effective weight loss typically involves a balanced diet, regular exercise, and lifestyle changes that create a sustainable calorie deficit. Unimeal can help you to manage it.

Embrace a healthier lifestyle with a balanced diet, tailored to your needs with Unimeal's personalized advice and easy-to-follow guidelines.

Summary

Lastly, behavioral changes such as setting realistic goals, keeping a food diary, and understanding and managing food triggers can be beneficial. 

Seeking support from friends, family, or a healthcare tool like Unimeal can help maintain motivation and accountability. Remember, weight loss is a gradual process, and sustainable changes are more effective than quick fixes.

Take the quiz, and Unimeal will provide you with a daily plan that focuses on variety, moderation, and choosing nutrient-dense foods to support your body's needs.

In addition to these core components, a balanced diet also incorporates healthy fats from sources such as avocados, olive oil, and nuts, which are crucial for brain health and energy. It's important to maintain moderation in the consumption of added sugars, salt, and saturated fats to ensure overall health and well-being.

Achieving safe, rapid weight loss is challenging — let's explore quick methods.

Adult men: About 3.7 liters (125 ounces) of fluids per day

Adult women: About 2.7 liters (91 ounces) of fluids per day

The amount of water you should drink each day can vary based on factors such as age, weight, climate, and physical activity level. However, a general guideline is:

To decrease weight effectively, it's important to adopt a holistic approach that includes a balanced diet, regular physical activity, and behavioral changes. 

A balanced diet is rich in fruits, vegetables, lean proteins, and whole grains, and low in processed foods and sugars. Portion control and mindful eating can also play a significant role, helping to reduce calorie intake without sacrificing nutrition.

Eat tasty food and lose weight with the Unimeal app!

For a 2,000-calorie diet: 44 to 78 grams of fat per day

For a 2,500-calorie diet: 56 to 97 grams of fat per day

Generally, it is advised that 20 to 35% of your total daily calories should come from fat. Here's a breakdown based on different calorie levels:

It's important to focus on healthy sources of fat, such as avocados, nuts, seeds, and olive oil, while limiting saturated and trans fats found in processed and fried foods.

For individuals over 50 years old, the recommended intake is slightly lower:

The recommended daily intake of fiber varies depending on age and gender. Consuming a diet rich in fruits, vegetables, whole grains, and legumes can help you meet your daily fiber needs. Here are the general guidelines:

Additionally, it suggests including a serving of dairy or a dairy alternative on the side. This rule helps ensure that you get a variety of nutrients from different food groups while controlling portion sizes.

The healthy plate rule is a visual guide for creating balanced meals. It recommends filling half your plate with fruits and vegetables, a quarter with lean proteins, and the remaining quarter with whole grains

Incorporating regular exercise is a critical component to lose belly fat. Aim for a mix of cardiovascular activities, like walking, cycling, or swimming, which burn calories, and strength training, which builds muscle and makes your belly flat. Consistency is key; even moderate physical activity adds up over time and can contribute to overall weight loss.

General guidelines suggest that carbohydrates should make up about 45 to 65% of your total daily calories. For an average adult consuming a 2,000-calorie diet, this translates to about 225 to 325 grams of carbohydrates per day.
It's important to focus on consuming high-quality, nutrient-dense carbohydrates, such as whole grains, fruits, vegetables, and legumes, rather than refined and processed carbs.

In this article, we'll explore the challenge of nutritional planning and introduce Unimeal’s easy solution: personalized meal plans designed to simplify your dietary journey.

Learn about the importance of balancing proteins, fats, carbohydrates, and fiber in your daily diet, along with the essential vitamins and minerals your body needs.

For those looking to gain muscle mass, protein intake needs to be higher to support muscle repair and growth. The recommendation is to consume between 1.6 and 2.2 grams of protein per kilogram of body weight per day. A person weighing 70 kg (154 lbs) should aim for 112 to 154 grams of protein daily.

There are general guidelines for protein intake based on different goals, individual needs can vary. It's always a good idea to use Unimeal for personalized advice about your protein consumption, as it can tailor recommendations to your individual needs and goals.

For individuals aiming to lose weight, a higher protein intake can help preserve lean muscle mass while promoting fat loss. It's recommended to consume approximately 1.2 to 1.6 grams of protein per kilogram of body weight per day. For example, a person weighing 70 kg (154 lbs) should aim for 84 to 112 grams of protein daily.

To maintain weight, the general recommendation is to consume the standard Recommended Dietary Allowance (RDA) for protein, which is 0.8 grams per kilogram of body weight per day. For a 70 kg (154 lbs) individual, this would be about 56 grams of protein per day.

These recommendations include all fluids consumed, not just water, and also take into account the water content in foods. It's important to listen to your body and drink more water when you're physically active, in hot weather, or if you're feeling thirsty.

The Recommended Dietary Allowance (RDA) is a set of guidelines established by nutrition experts to help individuals understand the minimum daily intake levels of essential nutrients necessary for maintaining good health.
These recommendations are based on scientific research and are tailored to meet the needs of different age groups, genders, and life stages, such as pregnancy or lactation. The RDA covers a wide range of nutrients, including vitamins, minerals, proteins, fats, and carbohydrates, providing a comprehensive framework for a balanced diet.

To eat healthy, focus on consuming a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit processed foods, added sugars, and excessive salt. Aim for balance and moderation in your meals, and stay hydrated by drinking plenty of water. Listen to your body's hunger and fullness cues, and make mindful choices about what you eat.
To calculate your balanced diet in more detail, take the Unimeal questionnaire.

We made it our aim to find the answers on how to lose weight naturally and quickly, so all you need to do is take a look at our top tips and advice and start transforming your body safely and effectively.

A balanced diet is a nutritional approach that ensures the body receives all the essential nutrients it needs to function optimally. This diet includes a variety of foods from all the major food groups, including fruits and vegetables, which are rich in vitamins, minerals, and fiber; whole grains that provide energy and important nutrients; proteins from sources like lean meats, fish, eggs, beans, and nuts for building and repairing tissues; and dairy products or plant-based alternatives that supply calcium and protein.

Potential Benefits of Water Fasting

Only water is consumed (2–3 liters daily). Fasting for more than 72 hours without supervision can be risky, and symptoms like dizziness or weakness may occur.

Water Fast (24–72 hours)

Water fasting has no strict rules, but easing in by reducing meals for 3–4 days is recommended. Those with health conditions, pregnant women, older adults, and children should consult a doctor. Starting in the evening helps, and focusing on short-term goals can make the first day easier.

How to Water Fast

Water fasting is gaining popularity for its potential to support weight loss, longevity, and overall health. By allowing the body to reset, it may reduce inflammation and lower the risk of chronic diseases. But is it right for you? In this article, we’ll explore its benefits, risks, and key things to consider before trying it.

After fasting, begin with small meals or smoothies, avoiding large meals to prevent discomfort or the risk of refeeding syndrome. It may take 1–3 days to feel comfortable eating normally again.

Post-Fast (1–3 days)

Water fasting can lead to weight loss due to a significant reduction in calorie intake, but it also carries health risks. For safer and more sustainable results, intermittent or alternate-day fasting may be more effective, as these methods allow for some food intake and reduce the risk of nutrient deficiencies.

Water fasting involves drinking only water for 24–72 hours, with longer fasts requiring medical supervision. People use it for health, detox, weight loss, or medical preparation.

What Is Water Fasting?

To lose weight, focus on consuming whole foods that are nutrient-dense and low in calories. Vegetables and fruits are essential due to their high fiber and water content, which can help you feel full with fewer calories. Lean proteins such as chicken, fish, and plant-based options like beans and lentils are also important, as they can help maintain muscle mass while you lose fat. Whole grains like quinoa, brown rice, and oats are excellent for providing sustained energy.

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Eat two meals per day. Choose the times that suit you:

⏰ 12/12 protocol

Eating style

Fasting days

Eat normally 5 days a week. Pick 2 fasting days with reduced calories. Here are a few popular options for your fasting days:

🍽 5:2 Fasting protocol

Eating day

Alternate Day Fasting (ADF) involves alternating between fasting days (with little or no calories) and eating days. On fasting days, some people restrict calories to around 500, while others fast completely. This method can support weight loss, improve insulin sensitivity, and promote fat burning.
ADF may also enhance autophagy, a natural process that helps repair and renew cells. Many find it boosts energy and focus, though the eating pattern can be challenging, especially socially. To avoid nutrient deficiencies, it’s important to eat balanced, nutrient-dense meals on eating days.

Alternate Day Fasting (ADF): A Simple Approach to Health and Weight Loss

Fast every other day or choose a flexible schedule

🍽 Alternate Day Fasting (ADF) protocol

Find out how long it takes for you to lose weight with Intermittent Fasting

Intermittent Fasting Calculator

Fasting Methods Explained: What Sets Them Apart?

Intermittent fasting works best when you follow the schedule consistently. Our free fasting calculator helps you stay on track, avoid mistakes, and reach your goals faster. 
Get your personalized fasting plan in seconds—just enter your last meal time and choose how long you want to fast: 12, 14, 16, 18, or even 24 hours.

How does the Intermittent Fasting Calculator work?

Method

Fasting is the act of abstaining from food for a specific reason. People fast for various purposes, including spiritual growth, political activism, or health benefits such as weight loss. In intermittent fasting, individuals follow cycles of eating and fasting, which limits glucose intake and prompts the body to burn fat for energy. Below, we will explore the most popular types of fasting

Fasting is ideal for those who prefer to eat freely within a specific time frame. It offers flexibility while still promoting health benefits. Take our quiz to discover the fasting method that works best for you!

1. Enter your weight, height, age, gender, and activity level
2. Pick your fasting method
3. Get your personal fasting & eating schedule 
4. Track how much time is left till your next meal 
5. Stay consistent every day

Metabolic type

Want to know when you'll see results? Take the quiz to find out

Take a Quiz – Get personalized water goals – Feel the benefits daily!

Unlock Effortless Hydration with Unimeal

Water plays a vital role in nearly every function of your body — from regulating temperature and digestion to supporting metabolism and promoting clearer skin. Even mild dehydration can lead to fatigue, brain fog, or headaches. That’s why understanding your recommended daily water intake can transform how you feel, focus, and perform each day. 
Meeting your hydration goals means more than just sipping when you're thirsty. Your daily water needs depend on individual factors like body size, activity, and environment — and that’s where personalized guidance comes in.

Why daily water intake matters

Absolutely. Increasing your water intake per day can support weight loss in several ways. Drinking water helps control appetite, supports digestion, and may enhance calorie burning through thermogenesis. Having a glass before meals can also prevent overeating. 
While drinking water alone won’t make the pounds melt away, it’s a powerful tool when paired with a healthy routine of nutrition, sleep, and movement. Consistently hitting your recommended daily water intake can set the stage for all of these habits to thrive.

Can drinking more water help you lose weight?

Once you’ve figured out your ideal water intake per day, the next step is turning it into a habit. Here are a few simple, effective ways to make daily hydration part of your life:

It doesn’t have to feel like a chore. A few small changes can make appropriate water intake a seamless part of your day.

Easy ways to stay on top of your water consumption

There’s no one-size-fits-all answer to daily water consumption — and we don’t believe in guessing. That’s why we offer a smart water intake calculator that considers your weight, activity level, and more to determine how much water you should drink per day. Your daily water needs are personal, and your hydration plan should reflect that. 
We stand for a fully personalized approach. While you'll find general tips and sample ideas in this article, the real magic happens when you use the calculator to discover what’s right for you. We’ll also explain why hydration is essential — and how to make it a natural (even enjoyable!) part of your routine.

Personalized guidance for real life

Still not sure how much water you should drink daily? Whether your goal is to lose weight, boost energy, or simply feel better, understanding your daily water needs is key. Our expert-backed guide and personalized calculator will help you find the right balance and turn hydration into a daily habit.

Daily water intake calculator: find your ideal balance

Staying hydrated supports everything from metabolism to mental clarity. By understanding your daily water needs and sticking to your recommended daily water intake, you can turn a basic habit into a life-changing wellness tool. We’ll help you make it simple, personal, and sustainable.

Water Calculator

So, how many oz of water per day should you actually drink? It depends on factors like:

Use our calculator to determine your recommended water intake in ounces, based on your individual profile — no guesswork required.

How much water per day is right for you?

Timing can also affect how your body uses water:

When and how to drink water

Cooking at home doesn’t have to be time-consuming or stressful. In fact, it can become one of the most rewarding parts of your day. Here’s why:

Whether it’s a 10-minute smoothie or a Sunday batch cook, our recipes are designed to fit into real-life routines — not disrupt them.

Cooking can be a joy — not a chore

To support your immune system, digestion, and overall vitality, choose foods high in antioxidants, fiber, and healthy fats:

These meals help support your well-being — explore more personalized options by completing a short quiz.

Recipes for better health

If your goal is to build strength or improve performance, you need meals that support energy and muscle recovery:

These meals are designed to fuel your workouts — for a more personalized fitness meal plan, take the quiz and let us guide you.

Recipes to get fitter

Healthy eating starts with knowing what your body needs. While sticking to a plan can feel overwhelming, a personalized meal guide makes it easier. Try our tailored approach to nutrition to help you stay on track and enjoy every bite along the way.

Achieving weight loss requires meals that are lower in calories but rich in nutrients and fiber. Here are some simple and delicious options:

These are just a few ideas to get started — for more detailed and personalized recipes, take our quiz and receive a plan tailored to you.

Recipes for weight loss

Your daily food choices directly impact your weight, energy levels, and long-term health. With so much overwhelming information available, making the right choices can be challenging. Our structured meal plans simplify this process, guiding you towards balanced nutrition that aligns with your objectives.

Whether you're aiming to shed pounds, enhance your fitness, or boost overall health, our expert-curated meal plans and recipes are here to guide you. Backed by science and tailored to your goals, we provide practical solutions for everyday eating.

What to Eat: Meal Plan for Weight Loss, Fitness & Health

Preparing meals ahead of time can be a powerful way to stay consistent with your health and fitness goals. Start by estimating how many meals and snacks you need based on your weekly schedule. Build balanced meals with enough protein, fiber, and colorful vegetables to keep you full and energized. Simplify your routine by batch-cooking staples like grains, lean proteins, and roasted vegetables that can be easily mixed and matched. Stay flexible and experiment with flavors so you don’t get bored. And don’t forget to eat mindfully — listening to your hunger and fullness cues can make a big difference.
With a thoughtful meal prep routine, many people notice improvements in energy, digestion, and body composition — all while enjoying food they actually love.

Make meal prep work for your goals

We know that nutrition isn't one-size-fits-all. That’s why we offer an individualized experience that adapts to your life — from dietary needs and busy routines to personal preferences and long-term goals. You’ll get meal plans built specifically for your body and lifestyle, access to a rich recipe library suited to your needs, and smart grocery lists that make shopping easier. All of this is backed by expert guidance from certified nutritionists to keep you on track and motivated.
We strongly believe in a fully personalized approach to healthy eating — and that’s exactly what we deliver. Still, we understand the value of examples, so below you’ll find sample recipes and helpful insights into why home cooking can actually be one of the most rewarding parts of your health journey.

Personalized plans for real life

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