Leana Blog

One kilo of fat equals about 7,700 calories. Here is what that really means, how big a deficit you need and how long it takes to lose 1 kg safely.

How to calculate your daily calories to lose weight: your TDEE, the right deficit and how many calories it takes to lose 5 or 10 kg safely.

The evidence-based ways to speed up your metabolism: muscle mass, protein, movement and sleep. Plus the myths to leave behind about foods and meals.

Why the scale has stopped moving and how to unblock your metabolism: metabolic adaptation, recalculating your deficit, protein and strength. What really works.

A sample daily menu to support your metabolism: protein at every meal, foods that help and what to avoid. No crash diets or miracle promises.

The best alternatives to pasta, bread, rice and potatoes for a low-carb diet. What to eat instead of carbs without giving up your favorite dishes.

The difference between sugar and carbs, the allowed and forbidden foods and a sample day. Your guide to the no-sugar, no-carb diet.

The complete list of no-carb and very low-carb foods: meat, fish, eggs, vegetables, fats and dairy. What to eat and what to actually avoid.

What to eat and what to avoid, a full weekly meal plan and a sample day. Find out how much weight you really lose on a no-carb diet.

The step-by-step method to calculate the calories in a food, a meal, or a recipe, with a practical example and a reference table of common calorie values.

A complete 1200-calorie weekly meal plan for menopause, Mediterranean style: how much weight you can realistically lose, the right foods, and practical tips to make it sustainable.

Learn the basics of tracking macronutrients and how Leana makes it effortless with AI-powered photo recognition.

Discover how Leana's advanced AI technology accurately estimates calories and macros from your meal photos.

Master your nutrition goals with effective weekly planning strategies and personalized macro targets.