Menu & Recipes
Three sugar-free salad dressings
Basic, mustard and lemon-garlic: proportions, storage and why store-bought ones fall short.
Journal
Nutrition, workouts and health — without giving up
In-depth articles on low-carb nutrition, intermittent fasting, strength training, sleep, stress, and recovery. No two-week diets or promises for summer — only what you can follow for years. Every article is signed by its author and reviewed before publication.
Blog topics
All topics and categories →44 articles · 5 categories
Nutrition
A maximum of 50–70 g of carbohydrates per day, fats making up 70–80% of the diet, and two or three meals without snacks within an 8–10-hour window. How it works and where to start.
10 articles · 3 categories
Fasting
All food within an 8-10-hour window, a 14-16-hour overnight break. How to choose the window, why one meal a day is not the goal, and who must not fast.
10 articles · 3 categories
Method
Nutrition, eating routine and movement as one system: without calorie counting, prohibitions or promised time frames.
16 articles · 4 categories
Women's health
What is different about women’s bodies and how this changes eating, fasting windows, and training: the cycle, insulin and the thyroid, perimenopause, the pelvic floor, hair, stress, pregnancy — and when a doctor is needed.
10 articles · 3 categories
Training and movement
Movement is the third pillar of the method: why work out if food determines weight, three types of movement, where to start, how a program is selected, strength training without dumbbells, walking, and when you need a doctor.
12 articles · 3 categories
Supplements and vitamins
Five evidence-based supplements that work, everything that doesn't, electrolytes as the foundation of the first weeks, and four tests that replace half of the medicine cabinet.
12 articles · 3 categories
Digestion and gut
What happens to the gut on low-carb eating and fasting: normal symptoms of the first weeks, fiber without grains, heartburn and the gallbladder, the microbiome and intolerances, and when a doctor is needed.
12 articles · 3 categories
Joint health
Three manageable things destroy joints: excess weight, inflammation from sugar, and lost muscle. How the method reduces the load on the knees, how to train with pain, and which supplements work.
12 articles · 3 categories
Body composition
Two women of the same weight can differ by 16% in body fat. How to measure the truth instead of relying on scales, what muscles and visceral fat do, why weight stalls, and how the body resists weight loss.
12 articles · 3 categories
Recovery and sleep
With the same calorie deficit, lack of sleep takes away 55% of fat loss. How sleep hormones, cortisol, and circadian rhythms affect weight, how to read resting heart rate, and which recovery tools work according to the data.
12 articles · 3 categories
Strength training
Grip strength predicts longevity more accurately than blood pressure. Why women need strength training more, how muscle grows, the three conditions for progress, home and gym programs, protein and creatine, and what to expect week by week.
12 articles · 3 categories
Habits and motivation
45% of the day — habits without conscious decisions. How to build them through environment, substitution, and identity; why motivation runs out in the third week; what to do about lapses; and which rituals set apart those who succeed.
12 articles · 3 categories
Metabolic health
Only 12% of adults are metabolically healthy, and weight has nothing to do with it. Waist, blood sugar, blood pressure, triglycerides, and HDL: what they mean, how to read them, and why the method changes them before the scales.
All articles
Menu & Recipes
Cauliflower Purée and Other Side Dishes
Five side dishes instead of potatoes and grains: purée, braised cabbage, zucchini, broccoli, green beans.
Menu & Recipes
Sauerkraut: 30 to 100 grams per day
How to introduce it gradually, why bloating occurs, and what to replace it with in case of intolerance.
Menu & Recipes
Breakfast: omelet with cheese and avocado
The first meal after which you do not feel like eating two hours later: protein, fat, and nothing sweet.
Menu & Recipes
85% Dark Chocolate: When It’s Okay
10-20 grams a day is a ceiling, not a target. How to choose it and when it’s better to avoid it.
Menu & Recipes
300-gram salad: the foundation of every day
Why exactly 300 grams, what it is made of, and how to keep it from becoming boring.
Menu & Recipes
Eating Out: Cafés, Trips, Guests
What to order at a café, how to get through a feast, and what to take with you on the road.
Menu & Recipes
What to cook when you have no time
Six dishes that take ten minutes and three things worth keeping ready in the fridge.
Menu & Recipes
Weekly menu: seven days step by step
Seven days with two or three meals: what to cook, what to prepare in advance, and how not to eat the same thing every day.
Body & Wellbeing
Too Little Food Is Also a Mistake
Why undereating slows progress just as much as overeating, and how to recognize it.
Menu & Recipes
Lunch and dinner: meat, fish, and vegetables
How to put together two main meals: the plate rule, portion size, and what to replace a side dish with.
Body & Wellbeing
Where Does Swelling Go on a Low-Carbohydrate Diet?
Why water quickly disappears in the first week, what this means for the scales, and when swelling is a reason to see a doctor.