Fitóniq Blog

Hands sharing an everyday meal with a small dessert alongside, at a calm, judgement-free table.
The 80/20 rule for losing weight: how to use it without counting every bite
|Fitoniq Nutrition
The 80/20 rule is not a validated diet or a guarantee of weight loss. It can serve as a flexible reminder if you define what you are monitoring and avoid... Read more...
¿El alcohol engorda? Cómo encaja en un plan para adelgazar
Does alcohol make you gain weight? How it fits into a weight-loss plan
|Fitoniq Nutrition
Alcohol provides 7 kcal per gram according to the official factor in Regulation (EU) 1169/2011, and it also changes how your body processes the rest. How much energy each drink... Read more...
Sustitutivo de comida casero: ¿merece la pena hacerlo en casa?
Homemade meal replacement: is it worth making at home?
|Fitoniq Nutrition
You can make an excellent homemade smoothie, but "meal replacement" is a category defined by European regulations with a specific composition. What the standard requires, what part can be replicated... Read more...
Two identical ceramic bowls with sugar crystals and pale granules beside an empty glass.
Sweeteners and weight loss: what changes when you replace sugar
|Fitoniq Nutrition
Replacing sugar with a sweetener may change a particular food, but it does not guarantee weight loss. To make the right decision, consider substitution, effectiveness, and safety separately, and compare... Read more...
Linen notebook, orange pencil and three ceramic pieces on a light stone table.
Ideal weight: how to set a useful goal without a perfect number
|Fitoniq Nutrition
A calculator can give you a range, but it doesn't know your history, body composition, health, or priorities. Use BMI as a screening tool, add context, and turn the goal... Read more...
Two identical bowls with pasta and wheat-free cereals beside a magnifying glass and a blank card.
Does cutting out gluten help you lose weight? What changes and what doesn’t
|Fitoniq Nutrition
Removing gluten does not cause weight loss on its own. The result depends on the foods you remove, their substitutes, the quantities, and whether there is a clinical reason to... Read more...
Four bowls with lentils, tofu, vegetables and brown rice beside an empty plate.
Vegetarian diet for weight loss: how to plan it without winging it
|Fitoniq Nutrition
A vegetarian diet is not inherently slimming. It can help you eat with a clear structure if each meal includes a protein source, vegetables, a carbohydrate appropriate to the context,... Read more...
¿Cuánta agua hay que beber al día si quieres adelgazar?
How much water should you drink a day if you want to lose weight?
|Fitoniq Nutrition
The European reference is 2.0 liters of water per day for women and 2.5 for men, including beverages and food. What water really does, why the idea that it speeds... Read more...
Metabolismo lento: qué es verdad, qué no y qué puedes cambiar
Slow metabolism: what’s true, what’s not, and what you can change
|Fitoniq Nutrition
Almost no one has a broken metabolism. What daily energy expenditure really is, what the largest available study on age and metabolism found, why eating every three hours doesn't speed... Read more...
Seated person with relaxed hands and a fork resting beside a half-finished plate.
Does eating slowly help you lose weight? How to slow down without obsessing
|Fitoniq Nutrition
Eating more slowly may reduce intake at an experimental meal, but it does not guarantee weight loss or reduced hunger. The useful way to try it is to observe several... Read more...
Bowl of short pasta with courgette, tomato and beans beside a fork on a light table.
Does pasta make you gain weight? How to fit it into your diet if you want to lose weight
|Fitoniq Nutrition
Pasta alone does not determine whether you lose or gain weight. To incorporate it thoughtfully, consider four decisions: how much you serve, what you pair it with, what the sauce... Read more...
Person sitting before a covered bowl, a glass of water and a closed notebook in a bright kitchen.
Fatigue when dieting: what to check before eating less
|Fitoniq Nutrition
Fatigue does not prove that a diet works, nor does it help identify its cause. Before cutting back further, record when it occurs, review any recent changes, and distinguish an... Read more...