Nuts

The guidance is simple: a protein source at every meal, vegetables and fruit every day, and complex carbohydrates and fats around training and throughout the day.

In the diet review «Nuts» belongs to the group «Fat sources»: Fats are a mandatory part of the diet, not something to cut out.

• Olive oil and olives — the main fat for salads and cooking
• Avocado — a mild fat, convenient in salads
• Seeds — chia, flax, pumpkin — in porridge, yoghurt and salads
• Tahini and sesame — paste and seeds for sauces
• Sugar-free peanut butter — contains only peanuts and salt
• Oily fish — salmon, mackerel, sardines during the week
• Egg yolks — a whole egg, not only the white
• Cheese and butter — in moderation, as flavour rather than the basis of the diet
• Dark chocolate — as a dessert, without guilt and without replacing meals
• Coconut oil — for cooking and baking

Foods here are an orientation for the composition of the diet. Exact portions, calories and the split of protein, fat and carbohydrate are calculated from your profile — that happens in the app and rests on the same publications as the reference.