Free Diet Analysis
- Get a free dietary analysis that includes body mass index – basal metabolic rate – total daily energy expenditure – calorie recommendations based on your activity level and weight goal.
- Easy to read graphs with your results
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33.06
|
Your BMI Number
BMI Category:
Obese Class 1
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| Weight |
Goal Weight
60.00
kg |
- Maintain Current Weight (Eat
2328.98
calories/per day)
- Lose 0.5 kg. per week (Eat
1828.98
calories/day)
- Lose 1 kg. per week (Eat
1328.98
calories/day)
|
| Week | Maintain Current Weight | Lose 0.5 kg. per week | Lose 1 kg. per week |
|---|
| 0 | 90 | 90 | 90 | | 1 | 90 | 89.5 | 89 | | 2 | 90 | 89 | 88 | | 3 | 90 | 88.5 | 87 | | 4 | 90 | 88 | 86 | | 5 | 90 | 87.5 | 85 | | 6 | 90 | 87 | 84 | | 7 | 90 | 86.5 | 83 | | 8 | 90 | 86 | 82 | | 9 | 90 | 85.5 | 81 | | 10 | 90 | 85 | 80 | | 11 | 90 | 84.5 | 79 | | 12 | 90 | 84 | 78 | | 13 | 90 | 83.5 | 77 | | 14 | 90 | 83 | 76 | | 15 | 90 | 82.5 | 75 | | 16 | 90 | 82 | 74 | | 17 | 90 | 81.5 | 73 | | 18 | 90 | 81 | 72 | | 19 | 90 | 80.5 | 71 | | 20 | 90 | 80 | 70 | | 21 | 90 | 79.5 | 69 | | 22 | 90 | 79 | 68 | | 23 | 90 | 78.5 | 67 | | 24 | 90 | 78 | 66 | | 25 | 90 | 77.5 | 65 | | 26 | 90 | 77 | 64 | | 27 | 90 | 76.5 | 63 | | 28 | 90 | 76 | 62 | | 29 | 90 | 75.5 | 61 | | 30 | 90 | 75 | 60 | | 31 | 90 | 74.5 | 60 | | 32 | 90 | 74 | 60 | | 33 | 90 | 73.5 | 60 | | 34 | 90 | 73 | 60 | | 35 | 90 | 72.5 | 60 | | 36 | 90 | 72 | 60 | | 37 | 90 | 71.5 | 60 | | 38 | 90 | 71 | 60 | | 39 | 90 | 70.5 | 60 | | 40 | 90 | 70 | 60 | | 41 | 90 | 69.5 | 60 | | 42 | 90 | 69 | 60 | | 43 | 90 | 68.5 | 60 | | 44 | 90 | 68 | 60 | | 45 | 90 | 67.5 | 60 | | 46 | 90 | 67 | 60 | | 47 | 90 | 66.5 | 60 | | 48 | 90 | 66 | 60 | | 49 | 90 | 65.5 | 60 | | 50 | 90 | 65 | 60 |
79.5
Choose a recommended plan or customize your own
Without Excersie
To Lose Weight Gradually
WE RECOMMEND
To lose 0.5 kg per week You will need to reduce your daily calorie intake to 1828.98 We recommend a Low fat plan of
1600 Calories a Day
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 |
To Lose Weight Rapidly
WE RECOMMEND
To lose 1 kg per week You will need to reduce your daily calorie intake to 1328.98 We recommend a Low fat plan of
1350 Calories a Day
|
|
To Maintain Weight
WE RECOMMEND
To Maintain your Weight You will need to reduce your daily calorie intake to 2328.98 We recommend a Low Fat Plan of
1600Calories a Day
|
With Exercice
To Lose Weight Gradually
WE RECOMMEND
To lose 0.5 kg per week You will need to reduce your daily calorie intake to 2028.98 We recommend a Low fat plan of
1600 Calories a Day
|
|
To Lose Weight Rapidly
WE RECOMMEND
To lose 1 kg per week You will need to reduce your daily calorie intake to 1528.98 We recommend a Low fat plan of
1550 Calories a Day
|
|
To Maintain Weight
WE RECOMMEND
To Maintain your Weight You will need to reduce your daily calorie intake to 2628.98 We recommend a Low Fat Plan of
1600 Calories a Day
|
Your Plan, You Way!
Keep track of your selected meals simply by checking them online anywhere, anytime
- Choose your meals with ease
- Unlimited Substitutions
- Pick between our 3 delicious menus: Low Fat, low carb and Vegetarian
- Double up on your favorite dish
- A Displayed calorie calculator providing you with the correct calorie intake
Need to freeze / unfreeze and renew your plan?
As a member, you can freeze/unfreeze your plan at any time by calling our customer service number at this number: 0126067178
A simple process to choose your delivery locations
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Health tip of the day
- Eat fresh fruits and vegetables every chance you get
- Take control of what you eat. Learn to say “NO” to unhealthy foods
- Eat more grains and fiber. Eat less sugar and fatty foods
- Walk or jog everyday for at least 30 minutes
- Drink enough water and start your day with a cup. Our bodies consist mostly of water and requires between 1 and 2 liters of water each day so make sure to drink 8 to 10 cups of water daily.
- Be physically active and incorporate exercise into your daily routines.
- Brush your teeth right after dinner so you can be reminded not to eat after that.
- Choose fat-free or low-fat milk, yogurt, and cheese
- Consider fish, most fish are lower in saturated fat than meat
- Cut back on sugary drinks, the average 12-ounce can of soda has more than 100 calories and 10 teaspoons of sugar.
- Don’t eat just because you are bored; eat only when you are hungry.
- Don’t skip breakfast. It is the most important meal of the day
- In a restaurant, start you meal with a salad packed with veggies, to help control hunger and feel satisfied sooner
- Skip the fast food. Fast food can be very high in trans fatty acids, sodium and calories
- Stock your kitchen with fresh fruits and other healthy snacks and avoid buying unhealthy snacks
- Don’t eat too much pasta, bread, or rice. Eat more vegetables instead
- When you feel full, it’s time to stop eating
- When eating out, order steamed, grilled, or broiled dishes instead of those that are fried or sautéed
- Your plate should be half vegetables or fruits at every meal
- Avoid after-dinner snacks, but if you want to munch on something, eat an apple or a healthy snack
- Stay focused on getting in shape to be healthy, not on just getting thin
- Portion control, Portion control, Portion control !!
- Eat slowly and allow your stomach time to signal to your brain that you are full
- Get enough sleep (7-9 hours), It is essential to weight loss.
- Don’t eat at night. You need to stop eating at least 3 hours before you lay down to sleep
- Take a multi-vitamin. Take a good multivitamin every day to make sure your body is receiving its essential nutrients
- Weight loss is not a race, everyone loses weight at different rates. 0.5 – 1 KG a week is a healthy loss. If you’re achieving that, you’re doing brilliently
- Reward yourself with a non food treat when you hit a milestone, ie a new item of clothing
- Never go food shopping when you’re hungry!
- Size matters! Keep a track of your measurements, losing inches and dropping a clothes size is just as important and rewarding as what the scales are telling you
- Losing weight is a lifestyle, not a diet
- Make sure to eat your 3 full meals (breakfast – lunch – dinner) in the right time of the day, and eat your dinner 3 hours before sleeping.
- Enjoy your meals and eat slowly, each meal should not take less than 15 minutes to finish.
- Low fat and fat free products are not calorie free; they might contain high levels of sugars, thus resulting in weight gain. We advise to eat these products in moderation.
- Choose food lower in saturated fat, trans fat, and cholesterol.
- Make sure to eat 5-8 servings of fruit and vegetables every day.
- Lift weights. The more muscle mass you have, the more calories you burn.
- Analyze why you overeat. If you have other issues (depression, boredom, stress) learn to cope better with them without using food.
- Drink green tea instead of regular tea or coffee because it is a good antioxidant.
- Weigh yourself on weekly basis on the same scale in the same time of the day, preferably in the morning.
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