Portiva Blog
Practical, evidence-based articles on calories, protein, fiber, sugar, salt, water, walking, strength training, fasting, Ramadan and nutrition on GLP-1 medication. General information, not medical advice.
Progressive overload made simple: when to add reps or weight and how much, sets per muscle per week, how often to train, and the Epley 1RM formula.
How many calories walking burns by weight, pace and time, per 1,000 and 10,000 steps, uphill and with a load, plus how many steps a day you need.
How much water to drink a day: EFSA and US reference values in liters and glasses, a by-weight guide, when you need more, and signs of dehydration.
How much fiber per day you need by age and sex, high-fiber foods in grams per portion, a 30 g example day and how to add fiber without bloating.
How much sugar per day is OK: WHO, US, EFSA and heart association limits in grams and teaspoons, added vs free sugars, hidden sugar and label tips.
How much salt per day adults should eat: WHO, US and EU limits in g and mg, how to convert salt to sodium, the saltiest everyday foods and how to cut back.
How to count calories accurately: what to weigh, what to estimate, the hidden calories most people miss, raw vs cooked weight and labels vs databases.
How much protein per day you need by body weight, when to aim higher, how to spread it over meals, plus protein-rich foods and high-protein snacks.
How big a calorie deficit should be, how to estimate maintenance calories, why the 3,500 kcal rule misleads, and what to check at a weight-loss plateau.
Macros explained: calories per gram of protein, carbs, fat and alcohol, recommended ranges, and how to turn a calorie target into gram targets.
How to estimate portion sizes without a scale using cups, spoons, your hand and everyday objects, with grams and calories for common foods.
How AI estimates calories from a food photo, what the camera can’t see (oil, sauces, depth), how to get better estimates and what to ask about privacy.
How to read a nutrition label in 30 seconds: serving size vs per 100 g, %DV and the 5/20 rule, added sugars, kJ vs kcal, salt vs sodium and traffic lights.
Intermittent fasting basics: how 16:8, 5:2 and alternate-day fasting work, what trials show vs calorie restriction, who should avoid it and how to start.
A practical Ramadan diet plan: what to eat at suhoor to stay full, how to break the fast at iftar, staying hydrated, sleep, exercise and seeing a doctor.
What to eat on GLP-1 medication such as semaglutide or tirzepatide: small meals, protein, fiber and fluids, easing nausea, alcohol and when to get help.