Nutrition guides
Lose or gain weight
Without going hungry, at your own pace. What to eat, what to avoid and when to see a doctor, explained by our registered dietitians.
107 guides· 20 weekly menus
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All guides in this area
Diet to lose 10 kilos: how long it takes and weekly menuHow to lose 20 kilos: how long it takes and where to startDiet to lose 15 kilos: weekly menu and how long it takes7 low-calorie dinners: your week and shopping sortedHow to prepare a menu to lose weight: 7 days and shopping listVegetarian diet for weight loss: what to eat and watchHow to start a weight-loss diet: 10 key stepsWhy am I not losing weight? Common mistakes and how to fix themQuince: properties, sugar in quince paste and how to use itIntermittent fasting: what the evidence says, who it may suit and who it may notWeekly menu: how to plan healthy lunches and dinnersHealthy monthly winter menu: four weeks and a shopping listHow to reduce calories without going hungry: what to eat and howFad diets: how to spot them and their risksThe plate method: how to build a balanced plate without weighing foodAbdominal and visceral fat: why its location mattersHealthy, balanced breakfasts: the method and a full weekWeight-loss diet: how to lose fat and keep it offFlavoured water and juice drinks: how much sugar do they contain, and when do they make sense?Body composition: what it is, how it is measured and what it can tell youHealthy shopping list: what to put in your trolley, aisle by aisleHealthy Christmas menu: 4 celebrations and a shopping listHealthy weight gain diet: what to eat and how to do itThe Sirtfood diet: what it promises and what the evidence saysLow-calorie weekly menu: 7 days and a shopping listHealthy snacks to take with you: what to check on the label and homemade alternativesHealthy cookbooks: how to choose a good recipe bookObesity: what diet can do and what it cannotI exercise but I am not losing weight: why it happens and what to changeBreakfast cereals: which to choose and how to read the labelAfter the festive season: how to get back on track without detox dietsAlcohol and GLP-1: why it may affect you differently and how to reduce the risksBack to routine after the summer: how to organise mealsBariatric surgery: diet before and afterBatch cooking: how to organise your weekly food containersBuying Ozempic or Mounjaro without a prescription: risks and what the law saysCagriSema: what we know and when it might reach SpainCarnival and Lent: seasonal dishes and how to fit them inConstipation with Ozempic, Mounjaro or Wegovy: what can help through dietDetox diets and food combining: what is behind themDukan diet: what it proposes and what the evidence saysEating healthily out in Gràcia: what to order and where to goEating in summer: what changes with the heat and what does notEating on shift work: how to organise your mealsEating well on holiday without dieting: menus, picnics, and restaurantsEgg diet: what the evidence saysExercise and GLP-1: training to help preserve muscle massFoods for weight loss: 9 filling choices that help you eat lessFoods highest in carbohydrates: which ones and how muchGLP-1 and eating disorders: risks and screeningGLP-1 medicines, contraception, pregnancy and menopause: what you need to knowGLP-1 medicines: what they are and which are available in SpainGLP-1 tablets: what options are available in Spain todayHealthy weight loss: what works and what does notHow to eat at Christmas without diets or guilt: festive meals, snacks and drinksHow to get a crispy finish in the oven and reduce calories: techniques and tipsHow to stop Ozempic, Wegovy or Mounjaro without regaining weightKetogenic diet: what it is, what to eat and who it may suitLiraglutide: what it is and which brands are available in SpainLose weight without dieting: habits that lastMaintaining weight after weight loss: avoiding the rebound effectMounjaro: uses, doses, cost and what to eatNausea with Ozempic, Mounjaro or Wegovy: how food can helpOrforglipron: what we know and what you can do while you waitOzempic (semaglutide): what it is for, side effects and what to eatOzempic and Mounjaro reviews: what studies show and what we see in consultationsOzempic, Mounjaro and Wegovy prices: how much they cost and what is fundedOzempic, Wegovy and Mounjaro: how are they different?Paleo diet: what it includes, what it promises and what the evidence saysPineapple diet and other single-food dietsProtein and muscle with Ozempic or Mounjaro: how to look after muscle massRegaining weight after illness or stressRetatrutide: what we know and what you can do while you waitRybelsus (oral semaglutide): what it is, how to take it and what to eatSaxenda (liraglutide): how to use it, side effects and what to eatSemaglutide generics: when will they arrive and what will change?Semaglutide: what it is and which brands are available in SpainSide effects of Ozempic, Wegovy and Mounjaro: general guideSlow metabolism: myth, reality and what can be changedThe hand method: how to estimate portions without scalesTiredness and hair loss with Ozempic or Mounjaro: why it happens and what may helpTirzepatide: what it is and which brand it is sold under in SpainTraditional cuisine of Terrassa and Vallès: healthy local dishesTrulicity (dulaglutide): what it is for, dosage and what to eatUnderweight, healthy weight, overweight and obesity: what they mean and what they do notUnderweight: causes and when to consultWegovy (semaglutide): dose, side effects and what to eatWeight regain after Ozempic and Wegovy: how to prevent itWhy is it so hard to lose weight? Genes, environment and what you can influence‘Ozempic face’: why it happens and what nutrition can do“Natural Ozempic”: why no food or supplement does the sameAutumn weekly menu: 7 days of seasonal food and a shopping listComplete salads: how to turn a salad into a main mealHealthy Christmas recipes: starters, mains and desserts for the festive seasonHealthy homemade ice cream and fresh drinks with no added sugarHealthy weekly menu that is easy to prepare, with a shopping listHealthy weekly weight-gain menu: 7 days with a shopping listHomemade cold soups: gazpacho, salmorejo and more for hot weatherLow-calorie packed lunches: 6 filling meals to take to workSummer weekly meal plan: 7 days of fresh, quick dishes and the shopping listWeekly batch cooking menu: cook on Sunday for 5 daysWeekly meal plan for weight maintenance: 7 days and shopping listWhat to eat while taking Ozempic, Mounjaro or Wegovy: a weekly meal planWinter recipes: healthy soups, broths and stews