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Dehydration can change the number on the scale — but that change is not fat loss.When you sweat or don’t replace enough ...
08/10/2026

Dehydration can change the number on the scale — but that change is not fat loss.

When you sweat or don’t replace enough fluids, body mass can temporarily decrease because you’re losing water. After rehydration, that weight can return.

This is one reason a single weigh-in doesn’t tell you the whole story.

For fat-loss progress, look at the trend over time rather than reacting to every daily fluctuation.

The numbers in the graphic are illustrative; the amount of weight lost through dehydration varies between individuals and depends on sweat rate, exercise, heat and fluid intake.



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07/10/2026

Fast food can still fit into a fat-loss diet.

It’s not about avoiding these foods completely. It’s about portion size, what you add to the order, and how it fits into your overall calorie and protein intake.

Here’s how I’d make these orders work:

Subway Chicken Tikka 6” → Load up on veggies, go easy on mayo/creamy sauces, and skip the cookie + sugary drink.

McDonald’s McChicken → Have the burger, but skip the fries and regular Coke. Choose water or a zero-calorie drink.

KFC Tandoori Chicken Roll → Keep the roll as your main meal rather than adding fries, a bucket or a sugary drink.

Pizza Hut Chicken Tikka Pizza → 2 slices can be a reasonable portion. Add a protein-rich or vegetable side if needed.

Starbucks Chicken Club Sandwich → Treat it as your meal rather than adding a pastry and sweetened coffee.

Taco Bell Grilled Mexican Chicken Taco → Keep the order simple instead of stacking tacos, nachos, cheesy sides and sugary drinks.

Burger King Chicken Tandoori Grill → The burger can fit; adding fries, dessert and a sugary drink can significantly increase the meal calories.

Chinese Wok Chicken Momos → Choose steamed where available and be mindful of sauces and fried sides.

Protein Chef Chicken & Veggies Salad Bowl → Check the dressing and sauce quantity. A salad isn’t automatically low-calorie.

Chicken Shawarma → Ask for less mayo/garlic sauce where possible and skip the fries + sugary drink.

Important: The calorie and protein values shown are reference values. Actual nutrition can vary with portion size, preparation, ingredients, sauces and location.

Fat loss doesn’t require giving up fast food. It requires learning how to make your food choices work within your overall diet.

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Save this for your next fast-food order.

How to build a balanced vegetarian meal?Start with a protein source, add your grains, plenty of vegetables, and include ...
05/10/2026

How to build a balanced vegetarian meal?

Start with a protein source, add your grains, plenty of vegetables, and include fruit + dairy across the day.

And remember: roti and rice are not the problem. Your portions and overall diet should match your nutritional needs.

Save this for your next Indian vegetarian meal.

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Fat loss is rarely just about following a meal plan. It’s about finding an approach you can maintain while managing your...
01/10/2026

Fat loss is rarely just about following a meal plan. It’s about finding an approach you can maintain while managing your everyday life.

Every client comes with different goals, food preferences and challenges. That’s why I don’t believe in one-size-fits-all diets.

Branka’s journey is another example of what personalised nutrition coaching can look like.

Thank you, Branka, for trusting me and sharing your experience!

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30/09/2026

High Protein Chicken Zucchini Lasagna

A simple twist on a classic comfort food, made with zucchini, chicken mince, Skyr and high-protein cheese.

I love recipes like this because eating for fat loss or performance doesn’t mean giving up meals you enjoy. It means finding ways to make them work for you.

This one is packed with protein, includes a good amount of vegetables, and is easy to prepare in one baking tray. Perfect for a satisfying lunch or dinner, and just as practical for meal prep.

INGREDIENTS

For one large baking tray:

• 800 g zucchini
• 500 g lean chicken mince
• 225 g Milky Mist Skyr, plain
• 100 g Milky Mist High Protein Cheese
• 100 g onion, finely chopped
• 200 g tomato, chopped
• 10 g olive oil
• 2 garlic cloves
• Salt, black pepper, paprika and oregano

METHOD

1. Slice the zucchini lengthwise into thin strips.
2. Heat olive oil in a pan. Add onion and garlic, followed by chicken mince. Cook thoroughly.
3. Add chopped tomatoes and seasonings. Simmer until the mixture thickens.
4. Arrange a layer of zucchini in your baking tray.
5. Add prepared chicken mince, Skyr and grated cheese.
6. Repeat the layers until all ingredients are used, finishing with cheese.
7. Bake at 190°C for approximately 30–40 minutes, until the zucchini is tender and the cheese is golden.
8. Rest for 10 minutes before serving.

NUTRITIONAL VALUE

Per serving (1/4 of the tray):

Calories: Approximately 400 kcal
Protein: Approximately 30 g
Carbohydrates: Approximately 16 g
Fat: Approximately 15 g
Fibre: Approximately 3–3.5 g

Makes 4 servings.

Nutritional values are estimates and depend on the exact chicken mince and cheese used.

Save this recipe for your next high-protein dinner.

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29/09/2026

Food Combos That Can Make Fat Loss Harder

Not because these foods are “bad” but because these combinations can be high in calories without providing enough protein, fibre or fullness.

1. Poori + Aloo Sabzi
Mostly carbohydrate and fat, with relatively little protein and non-starchy vegetables.

2. Aloo Paratha + Chai
Aloo paratha is already carbohydrate- and fat-rich, while sweetened chai can add extra calories without much satiety.

3. Chicken Biryani + Soft Drink
Biryani can already be energy-dense, and a sugar-sweetened soft drink adds calories without much fullness.

4. Vada + Coconut Chutney
Fried vada plus a fat-containing chutney can make this combination quite calorie-dense without providing much protein.

5. Fried Rice + Manchurian
Fried rice plus a typically fried Manchurian preparation can create a calorie-dense meal that may still be relatively low in protein.

For fat loss, you don’t need to eliminate your favourite foods but these combinations shouldn’t be your everyday go-to.

Build most of your meals around protein, vegetables, high-fibre carbohydrates and appropriate portions.

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A child’s growth is not about one “growth food” or one supplement.What matters is the bigger picture — how they eat, the...
28/09/2026

A child’s growth is not about one “growth food” or one supplement.

What matters is the bigger picture — how they eat, the quality and variety of their diet, sleep, activity and their growth pattern over time.

Regular meals, balanced nutrition and healthy everyday habits can help support healthy growth and development.

I’ve also put together a FREE Healthy Growth Checklist for Parents with simple things you can look at in your child’s daily routine.

Comment “MY CHILD” below and I’ll send it to you.

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30 g of protein can look very different depending on the food.These portions are approximate and can vary by brand, prep...
24/09/2026

30 g of protein can look very different depending on the food.

These portions are approximate and can vary by brand, preparation and food variety. The point isn’t to eat one “perfect” portion — it’s to help you visualize what a meaningful protein serving can look like.

For fat loss and performance, total daily protein and how you distribute it across meals matter more than chasing an exact number at every meal.



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