Do you struggle to plan home cooked meals that fit your lifestyle and goals? 

MyFitnessPal’s new Meal Planner can help reduce mealtime stress—plus, maybe even help you save some time and money, too. 

What’s New: Introducing Meal Planner!

Meal Planner is the latest feature from MyFitnessPal, designed to simplify healthy eating by delivering customized, balanced meal plans that make hitting your calorie and macro goals easy and delicious—on any budget.

Available through our new Premium+ subscription tier, Meal Planner is your personal chef and grocery delivery service*, all rolled into one.

Why It Matters: Meal Planning for Real Life

We recognize the realities of modern life, where eating to fuel your body and achieve your health goals can feel like a major challenge. 

Meal Planner is meal planning for real life. It takes into account your:

• Budget constraints
• Calorie and macro goals
• Weight loss/gain objectives
• Food preferences and allergies
• Cuisine preferences
• Schedule (because not everyone has a lot of time to cook!)
• Preferred dietary approach (e.g.,Mediterranean, vegetarian, whole-food focus, etc.)
• Family size and leftover preferences

With Meal Planner, you can save time, reduce stress, and stay on track with your health goals—all while enjoying delicious, varied meals.

Oh, and there are some health benefits to meal planning and cooking at home, too… 

Health Benefits of Meal Planning and Home Cooking

Meal planning and home cooking have been shown to offer numerous benefits for your health, wallet, and overall well-being. According to recent studies:

1. Improved Diet Quality: A large population-based cohort study found that people who cook at home more frequently are associated with a better diet, and tend to consume more fruits, vegetables, and whole grains, while also increasing their fiber intake. (1)
2. Weight Management: The same study showed that more frequent home cooking is associated with lower body fat and reduced risk of obesity. (1)
3. Cost Savings: A recent study showed that home cooking was linked with reduced food expenses overall, especially compared to those that frequently eat out. (2)
4. Better Portion Control: When you prepare meals at home, you have more control over ingredients and portion sizes, making it easier to manage calorie intake. (1)
5. Enhanced Family Relationships: Sharing home-cooked meals can be a good way to help improve family dynamics, reduce stress, and even boost academic performance in children. (3)

For more detailed information on the benefits of home cooking, check out our comprehensive guide.

How to Use Meal Planner

It’s super easy. Start a Premium+ trial (if eligible) and the app will guide you through the steps. These include: 

1. Choosing your preferred dietary approach from 10 options, including Vegan, Mediterranean, and more.
2. Setting your preferences for meal recommendations, including time to cook and readiness for change.
3. Sharing information on allergies, restrictions, and food/cuisine preferences.
4. Viewing your personalized meal plan, complete with recipes and nutritional information.
5. Editing meals as needed, adjusting portions or swapping dishes.
6. Building your “pantry” to exclude items you already have from your grocery list.
7. Generating your grocery list automatically.

And, of course, logging meals directly to your MyFitnessPal diary with a few simple taps!

Please note: duration and availability may vary based on your account status, and are subject to the terms and conditions of such offer. In some instances, unless you cancel before the end of the free trial period, your access to the Premium services will automatically continue, and you will be billed the applicable fees for that Premium service using the payment method you provided.

Pro Tips for Maximizing Meal Planner

Here are some tips from our team to get the most out of your Premium+ Meal Planner experience:  

• Use the budget feature to control your grocery spending without sacrificing nutrition.
• Experiment with new cuisines and recipes to keep your meals exciting.
• Take advantage of the leftover option to save time and reduce food waste.
• Share your meal plans with family members for better coordination.
• Rate recipes to improve future recommendations!

What MyFitnessPal Members Are Saying

“The meal planner feature has been helpful! I love that I don’t have to think about what I’m going to fix for dinner. It’s not only convenient but also helps me reach my weight loss goals without much effort.” – Jodi N.

“I absolutely love the meal planner idea. I [used to use] AI chat to suggest meals, but there are no pictures, recipes, or nutritional breakdown. MyFitnessPal Meal Planner was a fabulous visual experience and easy to use.” – Sharon M.

“[We are] definitely saving a lot! Our food budget is nearly half of what we used to spend… We’ve especially enjoyed the Pork & Green Bean Stir Fry, Wedge Salad, Mexican Lime Salad, Sesame Shrimp, and Spinach Stir Fry… [And] it aligns completely with our dietary goals!” – Marilyn B.

FAQ

Ready to take the guesswork out of healthy eating? Upgrade to Premium+ today and let Meal Planner do (most of) the work. 

*Grocery delivery integrations are available only in certain countries

The post What to Know About Meal Planner, the Newest MyFitnessPal Feature appeared first on MyFitnessPal Blog.

Reaching your health and nutrition goals looks different for everyone. That’s why MyFitnessPal now offers three membership options to help you get there in a way that works best for you. 

Whether you’re tracking your meals for the first time, fine-tuning your macros, or looking for a smarter way to plan and prep meals, there’s a plan designed for your needs.

With Free, Premium, and the new Premium+ options, you can choose the level of support that fits your lifestyle. We’ll walk you through each option so you can find your best fit.

Or, if you’re ready to jump in, you can try Premium+ free today! 

MyFitnessPal Membership Tiers at a Glance

Not sure which plan is right for you? Here’s a quick breakdown of what each MyFitnessPal membership offers. 

Whether you’re looking for essential tracking tools, lightning-fast logging, advanced nutrition insights, or a guided meal-planning experience, this chart will help you compare your options at a glance.

Pro tip: Upgrade to Premium+ for just $1.67 more per month than the Premium plan to unlock even more features. Premium+ includes Meal Planner, which provides you with all the tools you need to plan and prep tasty, goal-friendly meals on a budget, week after week.

Your Guide to MyFitnessPal Memberships

Each MyFitnessPal membership is designed to support different health and nutrition needs. 

Whether you want to keep things simple with basic tracking, unlock deeper insights and faster logging with Premium, or take the guesswork out of meal planning with Premium+, here’s a closer look at what each plan offers.

Free

Best for: Casual users and beginners 

Key features:

• Basic food and fitness tracking
• Goal and progress tracking
• App and device syncing
• Nutrition insights

Why choose this plan?

If you want to dip a toe into tracking what you eat and how you move—without any cost—the Free plan is a good way to get started on your health journey, though more advanced tools and recommendations are available via the Premium and Premium+ memberships. 

Premium

Best for: Regular users who want faster logging, deeper insights, and more goal customization options

Key features:

• Faster logging with barcode scanner and voice logging
• Ad-free logging experience
• Log entire meals at once with meal scan and voice logging
• Custom calorie and macro goals
• Intermittent fasting tracking
• Priority customer support

Why choose this plan?

Premium is designed for those who want to make their nutrition and fitness tracking quicker and easier. With custom goals, advanced logging tools, and an ad-free experience, it provides even more control and convenience.

Premium+ 

Best for: Meal planners, busy people, and beginners looking for next-level guided nutrition support and recommendations to reach their goals. Premium+ gets you everything in Premium as well as Meal Planner! 

Key features:

• Personalized weekly meal plans
• Diet preference customization (MyFitnessPal supports balanced, pescatarian, flexitarian, vegetarian, low carb, keto, mediterranean, whole-food focus, paleo, and vegan diets.)
• Automated grocery lists
• Grocery delivery (Available only in certain countries)
• Cost and time customizations for meals 

Why choose this plan?

If you want even more guidance and support to reach your goals. Premium+ is perfect for anyone just starting out on a health journey who wants to know what to eat and how to make big progress with small, doable steps.

With meal planning tools, grocery lists, and guided nutrition support, it’s perfect for those looking to streamline their daily meals and stay on track with their goals.

How to Choose the Right MyFitnessPal Membership

Not sure which plan is right for you? Here’s a quick guide to help you decide:

• If you’re on a tight budget or already know what you’re doing and just want to double-check your calories or macros without extra guidance → The Free plan has all the basics to help you build healthy habits.
• If you want to make food tracking easier, set up custom nutrition goals, and unlock an ad-free logging experience → Premium gives you more control over your progress.
• If you want a stress-free way to plan meals, customize grocery lists, save time, cut food waste, and get more varieties in your meals and recipes → Premium+ is your best bet for guided nutrition support.

Still undecided? Try Premium+ and see how it fits your lifestyle! 

MyFitnessPal Membership FAQs

Whether you’re just getting started on your health journey or ready to take it to the next level, there’s a MyFitnessPal membership for you. Take the next step today and give Free, Premium, or Premium+ a try!

The post Premium+ Is Here! Find Out Which MyFitnessPal Membership Is Right For You appeared first on MyFitnessPal Blog.

Between fad diets and the recent protein craze, carbohydrates are seen by some as macronutrient non grata. The thing is, carbs are actually one of the most important nutrients for providing your body with energy and nutrition (1).

As the body’s primary source of fuel, carbs power up your brain for work and your body for every workout (1). 

Though they’re not the dietary evil they’ve been made out to be, carbs are also not created equal. Choosing wisely can make a big difference in supporting your health goals (1, 3). 

In this guide, we’ll break down what carbs are, how they work in the body, and how to choose the healthiest sources to keep you feeling your best.

What Are Carbohydrates?

Carbohydrate is an umbrella term that refers to many different foods, including those with sugars, starches, and fiber. Carbohydrates are a type of macronutrient, and they play a crucial role in providing energy for your body (1). 

When you eat carbohydrates, they break down in your bloodstream into glucose. Glucose powers everything from our muscles to our brain, making it especially important for anyone focused on staying active, sharp, and energized throughout the day to consume carbohydrates (1).

Carbohydrates come in two main forms: simple and complex carbs (1). These terms refer to their chemical structure, but it’s not necessarily an indication of how healthy a food is (1).

Simple carbs include:

• Sugars in milk (1)
• Sugars in fruit (1)
• Processed foods with added sugar (1)

Note that milk and fruit are packaged with other nutritious substances, such as protein and calcium in milk and fiber in fruit.

Complex carbs include:

• Whole grains, such as oats and quinoa (1)
• Pulses, such as chickpeas, lentils, and edamame (1)
• Vegetables (1)

Choosing the right types of carbs, like whole grains and fiber-rich fruits and vegetables, can help you maintain stable energy levels and support long-term health. So, while carbs sometimes get a bad rap, they’re an essential part of a balanced diet and a key to feeling and performing at your best (1).

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The Role of Carbohydrates in the Body

Carbohydrates are essential for several biological functions (1).

“Carbs are absolutely necessary to feel your best and achieve good health,” says Daisy Mercer, a registered dietitian with MyFitnessPal. “We need carbs to think our best and for many other bodily functions to work optimally,” adds Mercer (1).

When you eat carbs, they break down into glucose, which fuels all of your cells and is especially important for high-energy organs like the brain and muscles (1). 

Carbs support:

• Bain function. Our brains rely heavily on glucose to maintain focus, support memory, and manage complex tasks (4).
• An active lifestyle. They replenish glycogen stores in muscles, helping improve endurance, strength, and overall performance (4).
• Gut health. Certain fibers act as prebiotics, feeding the beneficial bacteria in the gut, which can reduce inflammation, improve nutrient absorption, and support immune health (1, 5).

Recommended Daily Intake of Carbohydrates

General guidelines for daily carbohydrate intake can vary based on factors like age, sex, and activity level. That said, for most adults, carbohydrates should make up about 45-65% of daily calories, according to the Dietary Guidelines for Americans (1).

This translates to somewhere between 130 grams and 390 grams of carbohydrates per day for the average adult (7). But keep in mind that children, larger adults, and anyone who is very physically active often need more carbs (7).

Here’s a quick look at how carbohydrate amounts stack up for everyday folks of different ages and calorie levels. (7)

When you register with MyFitnessPal, the app will provide a macro ratio for you, including carbohydrates. 

Healthy Sources of Carbohydrates

Choosing healthy carbohydrates is helpful because these carbs provide much more than just energy (1). You can get energy from a sugary donut, but nutrient-dense carbs, like whole grains, fruits, vegetables, and pulses, come packed with essential vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds, all of which support your health and help you feel your best (1).

On the other hand, refined carbs, like white bread, bagels, desserts, and sugary cereals are often stripped of nutrients and fiber (1). Be mindful of how often you consume these refined carbs compared to more nutritious carbohydrates and other nutrient-rich foods (3).

MyFitnessPal’s Head of Nutrition Melissa Jaeger, RD, LD says to focus on fiber-rich carbohydrates for a nutrient-dense energy source that will help keep you full longer and provide longer-lasting energy (3). 

Here are some examples of healthy carbohydrates:

Whole grains

Whole grains have all three parts of the grain kernel—the bran, germ, and endosperm (6). Each part of the grain brings its own unique nutritional benefits (9). 

For instance, the bran is the outer layer and contains fiber, B vitamins, iron, and antioxidants. The germ is the nutrient-rich core, packed with vitamins like B and E, minerals like magnesium and zinc, and healthy fats. Finally, the endosperm contains complex carbohydrates and protein, so whole grains digest more slowly than refined grains, producing gradual, steady energy (9).

The fiber and small amounts of protein in whole grains also help keep you feeling fuller longer, which can help with reaching a healthy weight (9).

Examples of whole grains include brown rice, quinoa, whole wheat, oats and barley (6).

Fruits 

Some people think they should cut down on fruit because of its higher carb count, but most people could actually benefit from eating more of it. 

While the natural sugar in fruit is considered a simple carbohydrate, fruit is absolutely part of a healthy diet (6). The natural sugars in fruits are wrapped in a package with water and fiber, making them a hydrating and filling healthy carbohydrate option (1, 6).

Plus, fruits are packed with vitamins, minerals, and antioxidants that help combat inflammation and protect cells from damage (1, 6). Including a variety of fruits in your diet is a delicious way to get nutrients that are often lacking in more processed carbohydrate sources (1, 6, 7).

Vegetables

Vegetables are the cornerstone of a healthy eating plan (7). They’re generally low in calories and packed with vitamins, minerals, fiber, and antioxidants (7).  

Vegetables fall into two categories: starchy and non-starchy vegetables, and they each have a place on your plate (7). Starchy vegetables like sweet potatoes and winter squash contain more carbohydrates than non-starchy veggies. Like other healthy carbohydrates, they’re rich in nutrients you need (10).

Non-starchy vegetables like leafy greens, broccoli, bell peppers, and zucchini are low in carbs and calories but high in fiber, water, and essential nutrients (10). These vegetables are particularly beneficial for weight management and blood sugar control, because they’re low in calories but high in fiber (10).

Milk and yogurt

Milk and yogurt contain lactose, a natural, simple sugar (10). But don’t let that alarm you! Both milk and yogurt contain high-quality protein and are rich in calcium and potassium, which support bone health, muscle function, and heart health (11).  

Yogurt often contains probiotics—beneficial bacteria that promote gut health and aid digestion (11).  For the healthiest options, choose unsweetened versions to minimize added sugars and less healthy carbohydrates, and select nonfat or low-fat options to minimize saturated fat in your diet (11). 

Pulses

Pulses are the umbrella category that includes beans, lentils, chickpeas, and peas (7, 12). These superstar foods provide a unique combination of complex carbohydrates and plant-based protein, which helps keep you full and energized. The fiber in pulses slows down digestion, stabilizing blood sugar levels and preventing energy crashes (12).

One analysis involving 65 studies found that eating pulses resulted in better post-meal blood sugar and better long-term blood sugar control among people with and without type 2 diabetes (12).

If you’re not familiar with these foods, give them a try! They’re quite easy to incorporate into soups, chili, curries, and dips. 

About the Experts

Samantha Cassetty, MS, RD, is a nationally recognized food and nutrition expert, media personality, nutrition consultant, and author. Cassetty is a former nutrition director for Good Housekeeping and the co-author of the book Sugar Shock.

Daisy Mercer, RD, is a Food Data Curator at MyFitnessPal. She graduated with her bachelors of Food Science and Dietetics from Colorado State University and completed her dietetic internship with the VA San Diego Healthcare system.

Melissa Jaeger RD, LD is the Head of Nutrition for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship through Iowa State University. In May 2024 she was recognized as the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.

Carbohydrates and Weight Management

People often mistakenly believe that carbs cause weight gain, but in reality, carbs themselves aren’t the culprit (2). Weight gain happens when we consume more calories than our body needs, regardless of whether those calories come from carbs, fats, or proteins (2). 

That said, it’s pretty easy to overeat refined carbohydrates like white bread, pastries, and sugary drinks. It’s a cycle that can leave you feeling hungry sooner and thus lead to overeating and a calorie surplus that promotes weight gain (3, 13).

So instead of demonizing carbs or trying to eliminate them completely, focus on healthy carbohydrates and be mindful of portions (3, 13). 

Use MyFitnessPal to help you track portion sizes of carbohydrates and other foods. If you’re wondering what the right balance of carbs compared to other foods is, read about the optimal carb, protein, and fat ratios for weight loss. 

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Deficiency Symptoms and Health Risks of Low Carb Intake

While it’s fairly safe for many people to try a low-carb diet, there are some potential concerns (14). For instance, low-carb diets have been associated with increased mortality in some (but not all) studies, suggesting that it may be healthier to keep intake above 40% of your calorie level (14).

Also, keep in mind that diet quality matters. If you’re eating a diet heavy in processed and red meat but low in carbohydrates, the risks of those foods–such as a higher risk of cancer–still apply (14).

Furthermore, research suggests that people following a very low-carb diet consume more than the recommended amount of saturated fat and sodium while also consuming less than the recommended levels of fiber, magnesium, potassium, and other essential nutrients (14).

Frequently Asked Questions (FAQs)

The Bottom Line

Carbohydrates are essential macronutrients that are your body’s preferred source of energy. Once eaten, they break down into glucose, the body’s primary fuel source (1).

For most people, 45-65% of daily calories should come from carbohydrates (1).

Contrary to popular belief, carbs don’t inherently cause weight gain—portion control and carb quality make the difference (2). 

Whole food carbohydrates like fruits, whole grains, starchy veggies, and pulses are rich in essential nutritious and other healthy compounds while refined carbohydrates and sugary foods are less nutritious but can be enjoyed mindfully in the context of a healthy diet (3).

The post Carbohydrates: Understanding Their Role in Your Diet and Health appeared first on MyFitnessPal Blog.

If you’ve spent any time on health and wellness TikTok or Instagram, you’ve probably heard people warning you to toss your seed oils immediately—or else. 

Influencers claim they’re toxic, inflammatory, and even to blame for America’s obesity crisis. But is there any science behind the fear mongering? 

We asked dietitians to fact-check some of the most viral claims about seed oils and help you make informed choices.

Claim #1: Seed Oils Are “Toxic” and Cause Inflammation

You might have heard that seed oils—like sunflower, soybean, safflower, or corn oil—are harmful because they’re full of “toxins” that cause inflammation. But according to MyFitnessPal dietitian Brookell White, this idea doesn’t hold up.

“Seed oils are getting a bad rap,” she says. “They’re high in omega-6 polyunsaturated fats, which are actually essential—we need them for brain development, metabolism, and overall growth (1).”

While it’s true that omega-6 fats can lead to the formation of arachidonic acid, a compound linked to inflammation, your body only converts a small amount. In fact, studies show that diets high in omega-6 fatty acids can help lower cholesterol and improve heart health (5) .

What’s more likely to drive inflammation? Ultra-processed foods that happen to contain seed oils, along with added sugars, sodium, and saturated fat. “There’s strong evidence that reducing ultra-processed food supports better health,” says White (2). “But that doesn’t mean seed oils used in home cooking or whole foods are the problem.”

Claim #2: Seed Oils Were Invented as Industrial Products

Yes, this family of oils has industrial uses. But that doesn’t mean they don’t belong in your kitchen.

White explains that seed oils were originally extracted using a mechanical screw press, an innovation from the 1880s that made oil production more efficient (6). 

Today, these oils are used not only in food, but also in eco-friendly products like soaps and cosmetics. That’s not a red flag—it’s actually a benefit for sustainability (7).

What about chemical processing? Some people worry about the use of solvents like hexane during refining. But White emphasizes that any residue in the final oil is minimal and regulated. 

The bigger issue, she says, is what happens when seed oils are overheated and reused repeatedly (ahem, like in deep fryers at restaurants) because that can lead to oxidation and harmful compounds (5).

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Claim #3: Seed Oils Are Responsible for the Rise in Obesity

This one sounds simple, but the truth is far more complicated.

“While seed oils are often blamed for rising obesity rates, other factors likely play a bigger role,” says Lauren Cuda, a dietitian with MyFitnessPal. “Diets high in ultra-processed foods—many of which contain seed oils—are associated with poor health outcomes, but not just because of the oils. These foods are also high in calories, added sugars, and low in fiber and nutrients (8).”

In other words, it’s not the canola oil in your homemade vinaigrette. The problem is the combination of low-nutrient, high-calorie packaged foods that may contribute to weight gain. 

When people reduce seed oils, it’s often part of a broader dietary change that includes eating fewer processed foods. That’s what drives the weight loss results people sometimes get from eliminating seed oils. It’s not cutting oils alone that does the trick.

Claim #4: Seed Oils Are Full of “Oxidized” Fats That Destroy Your Cells

Seed oils contain polyunsaturated fats (PUFAs), which can be sensitive to heat, light, and air. But that doesn’t mean they’re destroying your cells (9), (3).

“The idea that seed oils are harmful because of oxidation is misleading,” says MyFitnessPal dietitian Katherine Basbaum. “They also contain antioxidants like vitamin E, which help prevent oxidative stress in the body. In fact, eating these oils in appropriate amounts may actually help protect your cells,” she adds (10).

Basbaum recommends keeping your oils in a cool, dark place. And when cooking, don’t heat them beyond their smoke point. But used properly, these oils don’t pose the oxidative risk some online voices suggest (11).

Claim #5: Fats Like Butter, Ghee, Beef Tallow, or Coconut Oil Are Always Healthier

This claim often comes with the idea that “natural” fats are better than “processed” ones. But when it comes to your heart health, saturated fat content matters more than social media trends.

“Fats like butter, ghee, beef tallow, and coconut oil are all high in saturated fat,” says Basbaum. “And excess saturated fat has been linked to increased risk of heart disease and higher mortality (12).”

On the other hand,  unsaturated fats—like those found in olive, avocado, and canola oil—have been shown to decrease heart disease risk (13). 

That doesn’t mean you can never cook with butter or enjoy coconut oil in a recipe. But making unsaturated fats your default choice for daily cooking supports long-term health.

And remember: no single ingredient makes or breaks your diet. “Health is about your overall eating pattern,” Basbaum says. “That means aiming for more fiber, fruits, and veggies, and less added sugar, sodium, and saturated fat—while still enjoying the foods you love.”

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Frequently Asked Questions (FAQs)

The Bottom Line

These oils may be a social media scapegoat, but the science tells a different story. They’re a source of essential fats your body needs and aren’t inherently harmful. The real health risks come from ultra-processed foods—not the oils themselves. 

While it’s smart to be mindful of how you store and cook with oils, there’s no need to fear seed oils in your salad dressing or stir-fry. Instead of falling for viral nutrition myths, focus on your overall dietary pattern: more whole foods, fewer ultra-processed ones, and a balanced mix of healthy fats.

Wondering how much fat you’re really eating? Download the MyFitnessPal app to track stay on top of your nutrition and make progress toward your health goals.

The post Dietitians Fact Check 5 Claims Made About Seed Oils appeared first on MyFitnessPal Blog.

The internet is filled with folks singing the praises of high-fat, keto-friendly diets. Meanwhile, most healthcare providers stick by the decades-old advice to stick with a low-saturated-fat diet to improve your cardiovascular health. 

It can be hard to know what to believe. Nutrition is a very complex topic, and the best thing you can do is lean into what your registered dietitian has advised you to do based on your health history, family history, and lifestyle factors. And, if that recommendation happens to be a low-saturated-fat diet, then I’ve got you covered in this piece. 

Let’s discuss what a  low-saturated-fat diet is and what foods you should include to navigate this eating pattern with ease. 

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What is a Low-Saturated-Fat Diet?

According to MyFitnessPal dietitian Katherine Basbaum, a low-saturated-fat diet limits foods that are high in saturated fats—not unsaturated fats. 

But what are saturated fats?

“They’re the kind of fats that are solid at room temperature. They’re most often found in animal products and certain processed foods—think: beef, pork, butter, cookies, and cakes,” she explains (1). 

The Dietary Guidelines for Americans (DGA) 2020-2025 actually recommend that a maximum of 10% daily calories come from saturated fats (2). 

Scientists based this recommendation on decades of research that have shown a diet low in saturated fat can help improve heart health through improving cholesterol numbers (4). 

For someone following a 2000-calorie diet, this would mean roughly 20 grams (or less) of saturated fat should be eaten throughout a day (3). 

That can really add up fast. For example:

Foods that are high in saturated fat are also usually high in calories. It’s OK to enjoy all these foods in moderation, but if you eat them often it can make a weight loss journey difficult. That’s why tracking your intake of foods high in saturated fat can help! (3, 4). 

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What’s More Important, Saturated Fat or Dietary Cholesterol?

When it comes to heart-health, it’s more important to reduce saturated fat than dietary cholesterol. 

Science has evolved and proven that dietary cholesterol does not impact blood cholesterol like was once believed (5). In fact, the DGA actually removed the limit on dietary cholesterol from their most recent guidelines due to the lack of evidence supporting the relationship (2). 

The good news is foods like eggs, which contain a higher amount of dietary cholesterol, are now actually recommended in moderation by the American Heart Association as part of a heart-healthy diet (6). 

About the Experts

Katherine Basbaum, MS, RD is Food Data Curator at MyFitnessPal. She received her Masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her Dietetic Internship at UVA Health, where she also works as a nutrition counselor for cardiology patients.

Elizabeth Shaw, MS, RDN, CPT is a nutrition expert, four-time cookbook author and early nutrition pioneer in the field of fertility nutrition. She is the president and owner of the USA-based nutrition communications and consulting firm Shaw Simple Swaps.

5 Low-Sat-Fat Foods That are Good For You

There are a variety of foods low in saturated fat that actually also happen to be sources of other good-for-you nutrients, too! 

Here’s a peak at the top five low-saturated-fat foods I recommend to my clients regularly. 

Almonds

Nutrition Per 1-Ounce Serving (7)

Calories: 160; Total Fat: 14 g; Saturated Fat: 1 g; Carbohydrates: 6 g; Total Sugars: 1 g; Fiber: 4 g; Protein: 6 g

Almonds aren’t a low-fat food, but they are a food low in saturated fat. Almonds also deliver big when it comes to both dietary fiber and protein. This trifecta of nutrition helps keep you fuller for longer while also setting you up to achieve your goals (8, 9). 

How to eat them: Enjoy one ounce of them on their own as a snack roasted and lightly seasoned. Or toss them into a salad, or mix them into your favorite energy bite! 

Avocados

Nutrition Per ⅓ Medium Avocado (50 g) (10)

Calories: 80; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 4 g; Total Sugars: 0 g; Fiber: 3 g; Protein: 1 g 

Avocados have risen to fame on social media and on restaurant menus across the globe over the past two decades, thanks to their stellar nutrient profile. 

Again, it’s not a low-fat food (it contains 7 grams of total fat), but it does provide only 1 gram of saturated fat, making it fit nicely in this list (10). Plus, it packs 3 grams of filling fiber, a nutrient most Americans aren’t eating enough of (2,10). 

How to eat them: You can certainly enjoy avocados on their own, but you can also use ⅓ of a medium avocado as a vehicle for protein-rich foods. Or add to a breakfast bowl with eggs, or of course, on a black bean burger. 

Canned Tuna 

Nutrition Per 3-Ounce Serving (11)

Calories: 110; Total Fat: 2.5 g; Saturated Fat: 1 g; Carbohydrates: 0 g; Total Sugars: 0 g; Fiber: 0 g; Protein: 20 g

Unless you’re a vegetarian, there’s no reason to avoid canned tuna. Canned tuna not only is a low-fat and low-saturated fat food, but it’s a convenient, high-protein food that packs 20 grams in just a 3-ounce portion (11). 

Protein is crucial for building, maintaining and repairing your lean muscle. It also aids in satiety and weight management (8, 12). 

How to eat it: You can enjoy canned tuna straight from the can. I’m in favor of combining it with a fiber source so you can reap the benefits of that nutrient, too. Consider adding 3 ounces of tuna  to a salad with a peanut dressing. Or try it with avocado on top of apple slices, or even in savory oats with seaweed. (Don’t knock it until you’ve tried it!) 

Nonfat Greek Yogurt 

Nutrition Per 1-Cup Serving (13)

Calories: 150; Total Fat: 1 g; Saturated Fat: 0.5 g; Carbohydrates: 9 g; Total Sugars: 8 g; Fiber: 0 g; Protein: 25 g

While whole milk Greek yogurt can have more saturated fat than you want, a nonfat option can be a great choice. 

Plain, nonfat Greek yogurt is really a superstar in the health field. Not only is a nonfat variety a great choice when it comes to saturated fat (it has just 0.5 grams of it), it’s also packed with 25 grams of protein and a source of probiotics (those good for you bugs that support gut health) (13,14).  

“Both nonfat and low-fat plain Greek yogurt are great choices for someone following a low-saturated fat diet,” says Katherine Basbaum, a MyFitnessPal dietitian. “In addition to it being a versatile food, Greek yogurt is rich in protein and vitamin B12,” she explains (6, 13).

How to eat it: Whether you choose to enjoy a cup of Greek yogurt for breakfast in a parfait, as better-for-you swap for mayo in a salad, or a trendy yogurt bark, you can’t go wrong adding this stellar food to your regular meal plan. 

Lentils

Nutrition Per ½-Cup Cooked Serving (15)

Calories: 150; Total Fat: 6.5 g; Saturated Fat: 1 g; Carbohydrates: 17.5 g; Total Sugars: 1.5 g; Fiber: 7 g; Protein: 8 g

Lentils, alongside other pulses like beans and peas, are one of my go-to recommended plant-powered protein sources that also just happen to be a food low in saturated fat, too. Plus, lentils pack both dietary fiber and protein, keeping you fuller for longer between meals (8,9). 

How to eat them: Swapping lentils for ground beef in tacos is actually a wonderful way to incorporate more plant-based proteins into your diet without sacrificing flavor. Since they’re extremely versatile, you can also pair ½-cup of lentils with lots of other foods, like potatoes for a simple dish, toss them into a salad, or puree them into soups.

Frequently Asked Questions (FAQs)

The Bottom Line

A diet low in saturated fat is recommended as part of a healthy diet by the most recent DGA (2). This style of eating may benefit both heart health and weight management. 

However, this does not mean low-fat. In fact, foods low in saturated fat may actually contain a higher amount of total fat. That’s because they pack those better-for-you unsaturated fats (1, 6). Get to know your own saturated fat intakes by logging your food in the MyFitnessPal app today!

The post 5 Foods Low in Saturated Fat That Dietitians Want You to Eat appeared first on MyFitnessPal Blog.

MyFitnessPal is one of the most comprehensive platforms for tracking your food and nutrition, making it a valuable resource for people working toward a weight or health goal. By tracking your intake, you can ID eating patterns, like eating too few vegetables or too much fat. 

But it’s a consistent logging practice that’s been shown to help people be more successful in reaching their goals. (1)  

So, we’re going to dive into how MyFitnessPal’s food database works, go over some logging mishaps that can cause inaccuracies—and discuss ways to prevent them—and share practical tips for getting the most from food tracking without getting overwhelmed. 

How MyFitnessPal’s Food Database Works 

MyFitnessPal’s food database is an extensive library of foods. It offers detailed nutritional information, such as calories, macronutrients, and some micronutrients like calcium and sodium. 

With over 20.5 million foods, it’s one of the largest food databases in the world. You can find foods from a huge range of cuisines, restaurants, and packaged food brands. Whether you’re counting carbs, watching sodium, or balancing your macros, MyFitnessPal’s database will simplify tracking for you. 

There are a few different categories in the food database: 

• Best match: These entries are labeled at the top of your search results. They were created and verified by MyFitnessPal’s team of registered dietitians. Choose these when possible to get the most accurate and complete results for commonly logged foods.
• Foods with a green checkmark: When MyFitnessPal has reviewed or added a food to our database and believes that the nutrition information is accurate, the food is marked with a green checkmark. 
• Member submitted foods: Anytime you see a food without a check, it was submitted by a MyFitnessPal member like you and has not been reviewed by MyFitnessPal. 

The Importance of Logging Accuracy 

While accuracy in food logging can help improve awareness of calorie and nutrient intake, it’s important to remember that perfection isn’t necessary for progress. It’s often better to strike a balance between accuracy, consistency, and your sanity. 

So, don’t feel like you have to get everything exactly right, log every morsel you put in your mouth, or log every single day. 

In fact, on average, MyFitnessPal users who log their food at least four days in their first week are seven times more likely to show progress towards their weight loss goals than those who don’t. So, stay with it as best you can!

Using MyFitnessPal’s Premium features like Voice Log or Barcode Scanner can help make tracking even quicker and more manageable. 

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Essential Guide to Food Logging

Common Challenges

One challenge many users face is determining portion sizes. Don’t worry, it’s not just you! Studies suggest that people commonly misjudge portion sizes for a variety of reasons, including (2):

• The size of a serving plate 
• Whether the food is a single unit (such as a large cookie or sandwich)
• Large restaurant portions that may be two servings or more 
• Variability in user-submitted data

Try using Voice Log if you aren’t certain about the portion size. Just eyeball your portion sizes, and use Voice Log to add things like “a handful of blueberries” or “a palm-size chicken breast.” Voice Log will help interpret those portions for you. 

Of course,  food scales, measuring cups, and measuring spoons are the most accurate way to log portion sizes. You don’t need to do this all the time, but Stephanie Nelson, RD, MyFitnessPal’s Lead Nutrition Scientist, suggests making sure you have an awareness of your most commonly used foods, such as a tablespoon of oil, 5 ounces of chicken, or a cup of cooked oatmeal.

About the Experts

Samantha Cassetty, MS, RD, is a nationally recognized food and nutrition expert, media personality, nutrition consultant, and author. Cassetty is a former nutrition director for Good Housekeeping and the co-author of the book Sugar Shock.

Stephanie Nelson, MS, RD is a Registered Dietitian and is MyFitnessPal’s in-house nutrition expert and nutrition scientist. Passionate for promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus on research and disease prevention

Tips for Logging Accurately Using MyFitnessPal 

Here are some ways to help enhance your experience when using MyFitnessPal:

1. Choose Best Match & Foods With a Green Checkmark When

For the most accurate tracking, prioritize MyFitnessPal’s Best Match entries and foods with a green checkmark. Foods marked with a green checkmark come from trusted sources, while Best Match entries, pinned to the top of search results, are curated by MyFitnessPal’s registered dietitians.

2. Use the NEW Voice Logging Feature (Premium feature)

Voice logging can help simplify faster tracking by allowing you to describe your food choices and portion sizes verbally. For example, you can say, “I had peanut butter that was about the size of my thumb.” The tool will identify the best matches in the database. I love this feature because it can help save time while logging my meals.

3. Take Advantage of the Barcode Scanner (Premium Feature)

For packaged foods, the barcode scanner is the way to go. By scanning the product’s barcode, MyFitnessPal pulls exact nutritional information directly from the label, reducing guesswork and helping make logging faster. 

4. Customize Foods and Recipes

When cooking at home, use the “Create a Recipe” feature to log each ingredient. Once saved, these recipes can be reused for future meals, so you won’t have to add individual ingredients again. This makes your logs more consistent and convenient.

5. Make a Meal

This is another way to improve accuracy while saving you time.  “Meals are combinations of foods you typically make in one serving increments. If you go into a meal in your diary, just tap those 3 dots and tap save as a meal. And then, if you want to log it again, just search in the “my meals” tab of food search. Then, boom! You can log an entire meal in seconds!” explains Nelson. 

For example, I eat the same smoothie on repeat, so I have that combination of smoothie ingredients saved as a meal, preventing me from having to search for and add the ingredients one by one. You can do this for anything you eat repeatedly, such as your usual sandwich, salad, overnight oats, etc.

6. Pre-log Your Meals 

If you’re trying to hit some specific macro or nutrient goals, it can be helpful to plan your meals and log them in advance. That way, you can see ahead of time how the meals will support you as you work toward those daily goals–and make tweaks before eating so you stay on track. 

Addressing Common Concerns About Food Logging Accuracy

MyFitnessPal’s database is constantly evolving to meet the needs of our members. Still, you may have some concerns. Here are a few common ones and how to handle them.

“What if I Can’t Find My Exact Food?”

Don’t worry if your exact food isn’t listed in the MyFitnessPal database. With over 20.5 million entries, the database is incredibly extensive and may include a close match.  Plus, you can always add a food that’s missing.

You can always prioritize Best Match entries curated by registered dietitians or foods with a green checkmark, which indicates they come from a reliable source and have been reviewed and verified by MyFitnessPal. If you’re on the premium plan, the barcode scanner and voice logging features are great ways to log your food quicker.

“Are All Database Entries Accurate?”

While MyFitnessPal’s database is one of the largest in the world, you may come across incorrect entries sometimes. 

If an entry looks off, report it using the “Report a Food” feature at the bottom of the screen. This will help flag an entry for our experts to review. This also helps improve the database for everyone, so don’t sleep on entries that seem inaccurate.

Consistency is Key—Get started now! Logging just a few days a week can make a difference. Open the MyFitnessPal app now and start building a habit that works for you!

The post Understanding MyFitnessPal’s Food Database and Logging Accuracy appeared first on MyFitnessPal Blog.

If you’ve ever spent the night staring at the ceiling, you know how stressful insomnia can be. It makes it harder to get through the day, let alone stick to your health goals. Sure, a cup of coffee might get you going, but there is another strategy that might help. 

Magnesium, often called the “relaxation mineral,” plays a role in calming your nervous system and helping you unwind. 

Nearly half of Americans don’t get enough of this essential nutrient, leaving them at risk for sleepless nights (3). If you’re looking for better shut eye, magnesium might just be the missing piece to your sleep puzzle.

Magnesium is an essential mineral involved in over 300 reactions in the body (3). It plays a crucial role in energy production, nerve function, and muscle health. Beyond these general benefits, magnesium is particularly valuable for promoting restful sleep (1, 3, 5).

According to Daisy Mercer, registered dietitian at MyFitnessPal, studies show that roughly 48 % of people of all ages in the United States consume less than the recommended amount of magnesium daily. And that may impact sleep (3). Let’s dive into the benefits of magnesium for sleep so you can decide if it’s right for you. 

How Magnesium Benefits Sleep

Magnesium is often called the “relaxation mineral” because it plays a significant role in calming the body and mind (5). 

Here are some of the ways it works to support better sleep:

May calm the nervous system

Magnesium promotes the activity of gamma-aminobutyric acid (GABA). That’s a brain chemical that helps quiet the mind and relax the body in preparation for sleep (5).  Low levels of GABA are linked to anxiety and sleep disturbances, so magnesium’s influence on this neurotransmitter may be helpful (6).

Additionally, magnesium helps reduce stress by regulating the body’s stress-response system. It lowers the release of stress hormones like cortisol and supports a more balanced nervous system (6). 

By doing double duty calming the brain and minimizing stress, magnesium can play a role in helping you sleep (6).

Can reduce insomnia

Magnesium supports the production of melatonin, the hormone that controls the sleep-wake cycle. And melatonin helps signal to your body that it’s time to rest (2). 

When magnesium levels are low, melatonin production may be disrupted, potentially leading to difficulties falling or staying asleep (2).

In addition to its role in making melatonin, magnesium’s calming effects make it a potential tool for addressing insomnia. One analysis found that magnesium supplementation helped people fall asleep almost 20 minutes faster (5).

Another small study among adults with poor sleep quality found that a magnesium supplement resulted in improvements in sleep quality (7).

May Help Soothe Restless Leg Syndrome (RLS)

Some people find magnesium helpful for managing Restless Leg Syndrome (RLS). RLS is a condition characterized by uncomfortable sensations in the legs, which can disrupt sleep (2).

Some studies have found that magnesium may help alleviate symptoms, particularly when RLS is associated with magnesium deficiency (8). But MyFitnessPal registered dietitian Emily Sullivan says the evidence doesn’t support using magnesium for muscle cramps unless you’re deficient.

Magnesium might help with RLS when it’s combined with vitamin B6 (9). One study found that this combo helped improve RLS symptoms and sleep quality (9). 

Types of Magnesium 

There are several common types of magnesium supplements, each with different properties. Here are some of the more common forms.

• Magnesium citrate is often used to help with constipation as it may have a mild laxative effect (3).
• Magnesium glycinate is known for its calming properties and is often recommended for promoting sleep (10).
• Magnesium oxide can be used as a laxative or to relieve heartburn (3).
• Magnesium malate is considered a very absorbable form of magnesium. Some people use it to relieve pain in fibromyalgia, though studies don’t support this use (12, 13).
• Magnesium chloride may be found in bath products. One study using a special form of oral magnesium chloride found it helped a small group of people fall asleep faster (7).
• Magnesium L-threonate stands out for its ability to cross the blood-brain barrier, so it’s being studied for its potential cognitive benefits (14).

Best magnesium for sleep

Magnesium glycinate is a top choice for helping with sleep due to its ability to support relaxation and calm the nervous system (10). The combination of magnesium with glycine may make it particularly helpful for improving sleep quality and reducing insomnia (10).

While there aren’t head-to-head studies suggesting that magnesium glycinate is the best magnesium for sleep, I prefer it to other forms of magnesium because it’s well-tolerated and unlikely to cause gastrointestinal side effects (10).

Magnesium Dosage

The recommended dietary allowance (RDA) for magnesium varies by age and sex but ranges from 310–420 mg per day for adults (3). 

For general health and sleep support, most experts suggests to supplement in the range of 200–400 mg per day (3). However, check with your doctor before taking more than 350 mg per day of magnesium (3).

Meanwhile, there’s no set time of the day to take magnesium for sleep. The benefits come with long-term use. You may want to start with a lower dose, especially if you’re new to magnesium supplements, to avoid potential digestive upset (1). Also, since magnesium and calcium compete for absorption, it’s best to avoid taking these two supplements together (1). 

Food Sources that May Help With Sleep

A variety of nutrient-dense foods, including leafy greens, whole grains, nuts and seeds are packed with magnesium (3).  

“Some good examples are chia seeds, pumpkin seeds, almonds, and spinach,” says Mercer. “These foods can be easily added into your routine to support adequate magnesium levels and, therefore, better sleep.” 

Here are some other  foods that provide a nice boost of magnesium (3):

• Tofu
• Oatmeal
• Potatoes
• Dark chocolate

So, sprinkle pumpkin seeds or almonds over your yogurt or have them as a standalone snack. Add some spinach to your morning smoothie to boost the magnesium content. 

Including magnesium-rich foods in your diet can help you meet your daily magnesium quota, which may translate to sleep benefits (3). You can use MyFitnessPal to track your food intake and ensure you’re eating a variety of magnesium-boosting foods, like leafy greens and nuts, every day.

About the Experts

Samantha Cassetty, MS, RD, is a nationally recognized food and nutrition expert, media personality, nutrition consultant, and author. Cassetty is a former nutrition director for Good Housekeeping and the co-author of the book Sugar Shock.

Daisy Mercer, RD, is a Food Data Curator at MyFitnessPal. She graduated with her bachelors of Food Science and Dietetics from Colorado State University and completed her dietetic internship with the VA San Diego Healthcare system.

Emily Sullivan, RD is a food data curator at MyFitnessPal. She earned her bachelor’s degree and completed her dietetic internship at The Ohio State University, and obtained her culinary arts degree from Johnson and Wales University.

Magnesium Side Effects

While magnesium supplements are safe for most people, they can cause side effects, especially when taken in high doses (3). 

The most common side effects include digestive issues such as diarrhea, nausea, or stomach cramps (3). These are often associated with certain types of magnesium, like magnesium citrate or magnesium oxide, which have laxative effects (3).

One time, I was at a business lunch, and the subject of magnesium came up. The person I was dining with shared that she started taking magnesium and couldn’t stomach it because of the side effects. After discussing it, I learned she was taking magnesium citrate, so I suggested switching to magnesium glycinate. She later let me know that this simple swap did the trick!

To minimize or avoid side effects, consider these tips:

• Begin with the smallest recommended dose and gradually increase if needed (3). 
• Opt for forms like magnesium glycinate or magnesium malate, which are gentler on the gastrointestinal (GI) system (3).
• Stick with less than 350 mg per day unless otherwise advised by a healthcare provider (3).

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Other Ways to Improve Sleep

While magnesium may play a role in promoting sleep, pairing it with other natural strategies and lifestyle adjustments can be helpful (4). 

Here are a few more ways to improve sleep:

• Stick to a consistent sleep schedule . Going to bed and waking up at the same time each day helps regulate your body’s internal clock, making it easier to fall asleep (4).
• Create a calming bedtime routine . Relaxing activities like reading, gentle stretches, and meditation can help signal to your brain that it’s time to wind down (4).
• Limit screen time before bed . The blue light emitted by devices can interfere with melatonin production (4). Try setting devices aside at least an hour before bed (4). (Longer is better.) 
• Optimize your sleep environment .  Keep your bedroom cool, dark, and quiet (4).
• Include melatonin-rich foods in your diet. Foods like tart cherries, kiwi, and walnuts, are natural sources of melatonin . Including these as part of a light bedtime snack may help promote sleepiness (15).
• Avoid sleep wreckers. Reduce caffeine and alcohol intake in the hours leading up to bedtime. Avoid a heavy dinner and late-night snacks to prevent indigestion during the night (4).

MyFitnessPal has a helpful sleep feature that connects to your Apple Watch or other sleep-tracking device. You can use it to get a snapshot of your sleep and eating habits to make better sleep-supporting choices.

When combined with these practices, magnesium supplementation can complement your efforts by supporting relaxation and reducing factors like muscle tension or stress that may interfere with sleep (10). Together, these approaches create a well-rounded strategy for better rest.

Frequently Asked Questions (FAQs)

The Bottom Line

Magnesium plays an important role in promoting sleep by calming the nervous system, supporting melatonin production, and potentially reducing symptoms of insomnia or Restless Leg Syndrome (10). 

While you can take supplements to improve your sleep, you can also increase your magnesium intake through nutrient-rich foods like leafy greens, nuts, seeds, and dark chocolate (3).

The MyFitnessPal sleep feature integrates sleep data from your connected apps and provides insights that can help you notice patterns in your diet that might be impacting your sleep. Download the app now.

The post Does Magnesium Work for Sleep? appeared first on MyFitnessPal Blog.

Are you ready to level up your snack routine? You’ve come to the right place. These easy Mediterranean diet snacks may just have you rethinking that protein bar you’ve been relying on. 

In fact, these six picks are what dietitians (myself include) turn to to nix between meal hanger. Plus, they pack some serious staying power. 

Health Benefits of Mediterranean Diet Snacks

We’ve said it before, we’ll say it again: the Mediterranean diet is one of the best eating plans out there (1). 

Remember, the Mediterranean diet has shown promise when it comes to (1, 2, 3, 4, 5):

• Reducing inflammation
• Improving heart health
• Assisting with healthy aging
• Supporting weight maintenance 

Snacking isn’t directly written into the Mediterranean diet (after all, there is no rigid plan to follow). But it certainly has a place for when you need a between meal bite. Plus, the snack choices available on this plan are rich in many of the nutrients your body needs (1). 

“Following a Mediterranean Dietary pattern allows for flexibility within your eating habits while still encouraging nutrient dense foods across all food groups,” says Melissa Jaeger, MyFitnessPal head of nutrition. “I love that this approach doesn’t eliminate any one nutrient or food group but prioritizes getting enough fiber and a variety of nutrients.”

From a nutritional standpoint, Mediterranean diet snacks are pretty stellar. These snacks help you get a step closer to meeting recommended nutrients for better health, like fiber, healthy fats, micronutrients, and more (1, 6).

Here’s a quick refresher on the do’s and don’ts of snacking the Mediterranean way:

Nutrients Emphasized in Mediterranean Diet Snacks 

• Dietary fiber (1): Foods like 100% whole grains, fruits and vegetables
• Healthy fats (1): Look for olive oil and omega-3 fatty acids, like walnuts, salmon, and chia seeds
• Antioxidants (1): Reach for fruits, like berries, nuts, like almonds, and vibrant polyphenols in purple sweet potatoes
• Plant-based proteins (1): We’re talking  beans, lentils, and all the other lentils

Nutrients Limited in Mediterranean Diet Snacks (1)

• Animal proteins: Steak, burgers, hot dogs and the like 
• Added sugars: These are found in a lot of packaged foods, so read labels 
• Saturated fats: Cheese, butter, and red meat are major sources
• Sodium: Again, packaged foods often contain a lot of sodium

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A Dietitian’s Favorite 6 Mediterranean Snacks

Greek Yogurt with Blueberries

A fuss-free snack to enjoy morning, noon, or night, Greek Yogurt with blueberries is a quintessential Mediterranean diet snack packed with good-for-you nutrients. 

How To Make

1 serving

• Portion  ½-cup 2% fat plain Greek yogurt into a bowl
• Top with 2 tablespoons of chopped walnuts
• Add  ½-cup fresh blueberries
• Drizzle a  teaspoon of honey over the top

What Makes It Mediterranean

Filled with antioxidant-rich berries and healthy fats rich in omega-3s from the walnuts, plus a dose of protein from the plain Greek yogurt, this snack is packed with Mediterranean diet staples (1). Plain yogurt is used because flavored yogurts contain added sugar, which is not preferred on a Mediterranean diet.  However, if you prefer a touch of sweetness, honey is an approved sweetener to use. Some research even shows adding honey with yogurt can enhance the probiotics in the yogurt (7).  

Nutrition (per serving): Calories: 188; Total Fat: 9 g; Saturated: 1 g; Monounsaturated Fat: 1 g ;Cholesterol: 0 g; Sodium: 1 mg ; Carbohydrate: 14 g; Dietary Fiber: 2 g; Sugar: 10 g; Protein: 13 g

Spicy Roasted Chickpeas

Crunchy and surprisingly satisfying, roasted chickpeas are an excellent snack staple on the Mediterranean diet. Enjoy these on their own, use them as a crouton on salads, soups, or bowls, or toss them into your popcorn for an extra-oomph of protein. 

How To Make 

4 Servings

• Pop open a can of chickpeas, drain and then rinse under cool, running water. 
• Lay the chick peas on a clean dish rag or paper cloth and pat dry. 
• Place them on a baking sheet lined with parchment paper, then toss with 2 tablespoons of extra-virgin olive oil, ⅛ teaspoon sea salt, and ½ teaspoon paprika. 
• Roast at 425 degrees F until golden brown. Store in an airtight container and use within 7-days.  

What Makes It Mediterranean

Fiber and heart-healthy fats … check and check! These Spicy Roasted Chickpeas nail these main components of the Mediterranean diet, while also packing 6 grams of plant-based protein too (1). Plus, they make an excellent nut-free alternative to nosh on.

Nutrition (per serving): Calories: 197; Total Fat: 13 g; Saturated Fat: 2 g; Monounsaturated Fat: 7 g ; Cholesterol: 0 g; Sodium: 221 mg; Carbohydrate: 10 g; Dietary Fiber: 5 g; Sugar: 3 g; Protein: 6 g

Avocado Toast, Mediterranean-Style

A trend that’s here to stay, avocado toast takes on a Mediterranean flare with this simple, hearty snack option. For days when you need a bigger between meal bite, turn to this beauty. 

How To Make 

1 serving

• Toast a slice of 100% whole-grain bread. 
• Spread ⅓-medium ripe avocado over the toast, mashing it slightly with the back of a fork. 
• Top with a drizzle of extra-virgin olive oil (about 1 teaspoon), 3 to 5 sliced Kalamata olives, a handful of cherry tomato slices, and a tablespoon of roasted chickpeas. 
• Finish with a pinch of sea salt, red pepper flakes and a drizzle of balsamic vinegar over freshly torn basil to really pop that Mediterranean flavor!  

What Makes It Mediterranean

On a Mediterranean diet, carbohydrates are embraced, not feared. Toast is a great snack option on this eating pattern (1). Not only is this option rich in fiber (it packs 7 filling grams), but it’s also rich in unsaturated fats. Those are the heart-healthy fats that bode well for heart health and anti-inflammatory eating on this diet (1). 

Nutrition (per serving): Calories: 324; Total Fat: 20 g; Saturated Fat: 2  g; Monounsaturated Fat: 9 g; Cholesterol: 0 g; Sodium: 368 mg; Carbohydrate: 28 g; Dietary Fiber: 7 g; Sugar: 6 g; Protein: 9 g

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Mini-Mediterranean Snack Board 

A smaller, snack-sized version of the trendy grazing board, this Mediterranean diet infused option packs more fiber, and more satiety, than just a standard hummus and carrot snack. Plus, it’s easily customizable to what you have on hand.

How To Make 

1 serving

• Scoop ¼-cup of your favorite hummus in the center of a small plate or cutting board. 
• Place a variety of veggies, dried fruits, and nuts around the hummus. For tracking and portion control purposes, I recommend 1 medium carrot (sliced), 1 mini cucumber (sliced), a few cherry tomatoes, 3 artichoke hearts and 2 dried figs for natural sweetness. 
• To elevate the flavors, sprinkle the hummus with a bit of smoked paprika or a small drizzle of olive oil.

What Makes It Mediterranean

One of the perks of the Mediterranean eating pattern is that it embraces a variety of fruits and vegetables, both fresh, dried, and even canned or jarred (1)! This mini board welcomes this, and highlights how you can satisfy your hunger while meeting your nutrition goals. 

Nutrition (per serving):: Calories: 285; Total Fat: 6 g; Saturated Fat: 1 g; Monounsaturated Fat: 2 g; Cholesterol: 0 mg; Sodium: 374 mg; Carbohydrate: 38; Dietary Fiber: 14 g; Sugar: 9 g; Protein: 9 g

Almond Butter on Apple Slices

Last year bananas were the most popular food logged by My Fitness Pal users! While bananas are certainly an A-plus food in my book, apples tend to hold up better if you’re bringing your snack on-the-go. Plus, if you accidentally sit on your bag, there’s a lower risk of smooshing an apple! Consider this option if you’re heading out for the day and need a snack to take with you.

How To Make 

1 serving

• Core and slice a fresh apple into thin wedges. 
• Lightly smear about 1 tablespoon of almond butter over the top of each slice. 
• To boost the nutrition even more, sprinkle ground cinnamon or 1 teaspoon of chia seeds over the top. 

What Makes It Mediterranean

Fresh fruits, like apples, are a staple in the Mediterranean diet that are filled with carbohydrates from natural sugars (1). Plus, healthy fats, like nut or seed butters prepared without added sugars have a place as well to boost the heart-healthy fats emphasized in this diet (1). This snack combines both of these principles, offering a satisfying sweet bite.

Nutrition (per serving): Calories: 219; Total Fat: 10 g; Saturated Fat: 1 g; Monounsaturated Fat: 5 g; Cholesterol: 0 mg; Sodium: 39 mg; Carbohydrate: 24 g; Dietary Fiber: 8 g; Sugar: 22 g; Protein: 4 g

Air Fryer Zucchini Chips with High-Protein Ranch Dip

Air fryer fans, this one’s for you! Sliced, crispy zucchini paired with a delicious high-protein ranch dip will satisfy even the biggest chip fans. Plus, leave them with a little staying power thanks to the powerful protein showing up in a homemade ranch dip. 

How To Make 

2 servings

• Thinly slice a small zucchini into rounds
• Toss the zucchini rounds in extra-virgin olive oil
• Season with salt, pepper, and your favorite spices or herbs (even a little bit of bagel seasoning can make a fun, flavorful twist) 
• Lightly spray your air fryer basket or tray with cooking spray 
• Arrange the slices in a single layer 
• Cook until they’re crisp and golden

What Makes It Mediterranean

Vegetables are not an afterthought on the Mediterranean diet, instead they take centerstage, even in snacks, like these Zucchini Chips (1)! But, they also are almost always paired with a source of fats to help absorb the fat-soluble vitamins in them (8). Pairing them with a 2% fat Greek yogurt dip, like the high-protein ranch dip recommended here, will also help you optimize the nutrients in every bite. 

Nutrition (per serving): Calories: 78; Total Fat: 4 g; Saturated Fat: 1 g; Monounsaturated Fat: 2 g; Cholesterol: 0 mg; Sodium: 68 mg; Carbohydrate: 4 g; Dietary Fiber: 1 g; Sugar: 2 g; Protein: 7 g

Frequently Asked Questions (FAQs)

The Bottom Line

Smart snacking is possible when following a Mediterranean diet. Instead of a traditional packaged snack, turn to whole foods that are rich in complex carbohydrates, healthy fats, plant-forward proteins and antioxidants to round out between-meal hunger (1). A simple Greek yogurt bowl paired with fresh berries, chopped nuts, and even a drizzle of honey is a great, Mediterranean diet snack option! 

Let MyFitnessPal help you achieve your goals while optimizing your snacks with better-for-you Mediterranean-flare bites. Checkout these high-fiber snacks under 255 calories or these low-sugar snacks under 200 calories to satisfy a sweet tooth to get you started. Whatever you’re craving, we’ve got you covered with a snack option that will work for you on the Mediterranean diet!

The post 6 Mediterranean Diet Snacks Dietitians Love appeared first on MyFitnessPal Blog.

We’re excited to announce that we’ve updated our Terms of Service and Privacy Policy. Our new terms reflect our ongoing commitment to improving our users’ experience while empowering our amazing members to live healthier lives through better food choices.

What’s New?

• Updated formats to make it easier for our users to digest (pun intended!).
• More detail about our current offerings, including our Premium Services.
• More detail about the information we collect (including the Food and Activity Diary Data you share with us).
• Streamlined process to exercise your privacy rights and give you more control over your data. 

What Should You Do?

Take a moment to review the updated Terms of Service and Privacy Policy on our website! We’ve taken great care to make these updates as clear and straightforward as possible. By continuing to use our site and services, you agree to the new terms.

Thank You for Being Part of Our Community

We’re so grateful for your continued support and we hope these updates are just one more step towards making your experience with MyFitnessPal even better. Thank you for being a valued part of our community!

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Calories In, Calories Out—aka, “CICO”—is a buzzword anywhere people talk about their weight loss journeys these days. 

But unlike some other trendy diets, CICO is nothing new.  It’s a traditional approach to weight management that comes down to this: If you eat fewer calories than you burn, you’ll lose weight (1).

Calories are the unit of energy your body uses for fuel. The CICO method hinges, in part, on the idea that having a 3,500 calorie deficit is the equivalent to losing a pound. Theoretically, if you create a caloric deficit, you’ll lose weight (1). 

CICO is easy to practice (especially with a calorie tracking tool like MyFitnessPal!) so it has gained momentum recently through online communities and social media. Let’s do a deep dive into how the CICO diet works and how to make it work for you.

What is CICO? (Calories In, Calories Out) 

The CICO diet is short for calories in, calories out, and it’s a simple concept based on the principle of energy balance.

The idea is that if you consume fewer calories (calories in) than your body burns (calories out), you’ll lose weight.

On the flip side, if you eat more calories than you burn, you’ll gain weight. And if you match the calories you take in with the calories you burn, you’ll maintain your current weight (1).

How It Works

CICO doesn’t restrict specific foods or macronutrients like other diets, such as keto or paleo. Instead, it emphasizes calorie tracking (1). 

We’ll go through how to determine your caloric needs and get the best results with this weight management method.

Understanding caloric intake and expenditure

At the heart of CICO is the balance between caloric intake—AKA the calories you consume from everything you eat and drink—and caloric expenditure, or calories out.  These are the calories your body uses to fuel everything from breathing to running a marathon (1).

Every day, your body burns calories just to stay alive. Your basal metabolic rate (BMR) is the number of calories your body uses to perform these daily functions (1). (You’ll learn how to calculate this below.) 

The amount of muscle you have plays a role in your metabolism because muscle tissue is metabolically active—it burns calories at rest (6). 

Another factor in your metabolism is your body size. Larger bodies require more calories to maintain their size, which means they also burn more calories (6). As you lose weight, your body’s caloric needs change, so you’ll require fewer calories. During a weight loss journey, you’ll need to recalculate your BMR every so often if you want to maintain a calorie deficit (7).

Outside of your BMR, additional calories are burned through physical activity, including exercise, walking, and even chores like cleaning and cooking. This is the part of your caloric expenditure that you have the most control over (6). 

Calculating basal metabolic rate (BMR)

A key step in using CICO is calculating your basal metabolic rate (BMR), which tells you how many calories your body needs to stay alive (6). Knowing your BMR helps you determine your daily caloric needs and gives you a baseline for tracking your intake and setting goals (8).

You can use MyFitnessPal BMR Calculator to easily calculate your BMR. This calculator is based on the Mifflin – St. Jeor equations and it takes your age, height, weight, and gender to provide an estimate of how many calories your body burns at rest. 

Once you know your BMR, you can add the calories you typically burn in your daily activities to find your total daily energy expenditure. That’s  a more accurate reflection of your caloric needs than your BMR. 

The importance of tracking calories

Calorie tracking is the backbone of the CICO method, and research suggests it’s also a critical part of weight loss success (9). 

For instance, a 2017 study encouraged a small group of participants to keep food and exercise diaries while also guiding them to make healthy food choices. Participants were also told to weigh themselves at least weekly (9).

What the researchers found is that people who tracked more religiously were more successful at sustaining weight loss compared to rare and inconsistent trackers whose weight tended to fluctuate more. The less consistent trackers lost weight over the summer but gained it over the holidays (9). 

This study suggests that using tools like MyFitnessPal for calorie tracking, keeping a weight log, and assessing your diet quality can be very helpful.

By logging what you eat and drink, you gain awareness of your eating patterns and can better control portion sizes and food choices. Plus, this level of accountability helps maintain consistency, which is key for long-term success.

Why CICO Matters for Weight Management

Understanding CICO is crucial for weight management, no matter what diet you choose (10). Whether you’re following a vegan diet, a paleo diet, or a Mediterranean diet, you need to produce a calorie deficit in order to lose weight.  

The same holds true if you’re trying to gain weight.  In order to do this, you’ll need to calculate your current calorie needs and then decide how much to add to create the calorie surplus needed for weight gain (10). 

Choosing the right calorie level for your goal is key to making CICO work for you. If you’re trying to lose weight, you may be tempted to set a very low-calorie goal, but this isn’t advised. Going too low can put your body in starvation mode, which will stall weight loss (11). Of course, weight management is more complicated than the CICO method implies, but it’s a helpful tool nonetheless (7).

Expert Opinions

Experts at MyFitnessPal have some suggestions to help you make the most out of the CICO method so that you can reach your goals. Stephanie Nelson, RD, MyFitnessPal’s Lead Scientist, has a cautionary tale that is worth repeating: Don’t set your calorie goals too low.

 “The more you limit your calorie intake, the harder your journey becomes and the more likely you are to quit before your goal.  MyFitnessPal data shows that users with the minimum daily calorie goal quit their weight loss journeys sooner than those with more generous daily calorie targets,” she explains.

Nelson says it’s more sustainable to take a slower approach to weight loss because you end up making changes that you can keep up for the long term. 

“Rather than focusing solely on numbers, focus on smaller behavior changes you can make,” she adds. Some examples of small changes could involve adding more veggies to your dinner or eating more protein at breakfast.

Meanwhile, Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition, offers this reminder: “While the CICO method is simple in concept, it isn’t the whole picture of how safe and sustainable weight loss occurs.”

For healthy weight loss, it’s also important to consider the quality of your diet as some foods are more filling while others, such as heavily processed foods, are easier to overeat. Jaeger says that one downside of focusing solely on calories in vs. calories out is that it doesn’t teach us the importance of the nutrients in those calories. 

This is where MyFitnessPal can help because you can see both the calories—and the nutrient breakdown of those calories. That information can help empower you to make more nourishing decisions over time.

CICO Health Benefits

A major benefit of the CICO diet is how simple and flexible it is. There’s no list of forbidden foods or an extensive number of rules to follow. You’re less likely to feel overwhelmed by a complete diet overhaul. 

Instead, the CICO method allows you to make gradual changes to your diet while prompting you to stay within your calorie needs, whether that’s for weight loss, gain, or maintenance (10). 

If the CICO diet helps you reach a healthier weight, you can expect the health perks that come along with that. 

Here are some of those research-backed benefits (12):

• Losing a small amount of weight—just 5%—has been associated with better glucose control and triglyceride levels.
• For every 2.2 pounds of weight loss among people who had glucose intolerance—putting them at risk of diabetes—there was a 16% lower risk of progressing to type 2 diabetes. 
• Modest weight loss can lead to improvements in blood pressure and HDL cholesterol levels. These improvements translate to a lower risk of heart disease.
• Improvements in knee function and pain among those with osteoarthritis
• A reduction of fat in the liver
• Better ovulatory function and likelihood of pregnancy among women with PCOS. 

Potential Risks & Drawbacks

One drawback to the CICO method is the temptation to drastically cut your calories to promote faster weight loss (11). This can actually backfire because your body will think it’s starving, so your metabolism may slow down, stalling weight loss. It can also lead to other unhealthy consequences, like a reduction in heart muscle size, weakened bones, and impaired immune function (11). 

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Also, since calorie counting is the essence of the CICO method, you may ignore the quality of the foods you eat. And if your diet is high in unhealthy foods and low in nutrient-dense foods, you may be at risk of missing the nutrients you need and health problems stemming from an unhealthy diet (13).

Of course, there’s also the fact that weight management is more complicated than calories in, calories out. Your body is very complex, and the CICO method ignores other factors, like age, genetics, and hormones, that come into play (7). 

Calorie tracking can also be risky for certain people. Pregnant and breastfeeding women are among those that should avoid the CICO diet for weight loss unless advised by a healthcare professional (15, 16, 17). 

How to Do the CICO Diet

If you want to follow the CICO diet, you’ll need to learn how to track calories. Here are some tips. 

Using food journals and apps

MyFitnessPal is an easy way to track calories and nutrition. You can also track your water intake and sync your sleep data with MyFitnessPal, allowing you to learn how food impacts your sleep quality and how your sleep impacts your appetite and food choices. 

The app makes it easy to input foods you eat on repeat (learn about the newest Voice Log feature!). Of course, you can use a simple notepad or spreadsheet to log your food and track calories and weight, but this is much more cumbersome than an app.

Calculate caloric needs 

To get started with calorie tracking, you’ll first need to calculate your caloric needs (18). You can use a Basal Metabolic Rate Calculator to estimate your BMR and then factor in your activity level from there. 

Once you determine your caloric needs and goals, you can use MyFitnessPal to track your calorie intake. You can set nutrition and fitness goals and track your progress, and you can also take a look at your calorie intake by day and by week. 

Tracking is an essential step in meeting your goals, and how frequently you use the app may be related to your success. A 2019 study found that once participants got the hang of it, tracking took just 15 minutes a day, and that those who recorded their intake at least twice a day had greater weight loss success than those who weren’t as consistent (2).

How to Create a Caloric Deficit for Weight Loss

Here are the basics of using CICO for weight loss:

• Focus on small, manageable changes, like swapping soda for water.
• When deciding the amount of calorie deficit you’re aiming for, take your activity level into account (8, 20).
• Choose nutritious and satisfying foods like non-starchy vegetables and lean protein (3, 18).
• Measure portion sizes, especially high-calorie foods like nuts and cheese (19).
• Track what you eat and the calories you consume (you can use an app like MyFitnessPal to help with your tracking)

Don’t Automatically Eat All Your Exercises Calories

One of the biggest mistakes I see among people on a weight loss journey is eating back exercise calories. 

While helpful, regular exercise doesn’t burn quite as many calories as you—or your wearables—may think. Plus, exercise can make you hungrier, so you may naturally be eating a little more on days you work out without realizing it (21). 

Then, if you also decide to use exercise as a reason to splurge or choose to try to eat back all the calories you burned, you may wind up eating more than your calorie needs for weight loss and stall your progress. 

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Maintaining Energy Balance for Weight Maintenance

If your goal is to maintain your weight, you’ll need to match your calorie intake to the calories you burn each day (10). 

Finding Your Maintenance Level

Whether you’ve just lost weight or are trying to maintain your weight as you go through life, you can use the CICO diet and a calorie tracking app like MyFitnessPal to help. Weight maintenance boils down to eating the same amount of calories as you spend, but since this is a simplistic formula, it can take a little trial and error (10). 

One great feature of MyFitnessPal is the ability to track your weight along with your diet and calorie intake. That will give you a sense of your weight trends, so you can determine the right level of calories needed for weight maintenance.

In maintenance, use your hunger and fullness cues to eat food in amounts that match your appetite. Continue to track your calories and do your best to stay within your needs, but don’t override your body’s signals. 

It helps to choose fiber- and protein-rich foods, which do a better job of controlling hunger while managing calorie intake (3).

The importance of continued counting calories during maintenance 

Studies suggest that up to 80% of people who lose weight go on to regain it within a five year period (22). That makes counting calories during weight maintenance a critical part of keeping weight off. 

If you’ve lost weight, you’ll need fewer calories to maintain your smaller body size than you did to maintain a larger body weight. Keeping track of what and how much you’re eating can help you maintain the energy balance needed for weight maintenance.

Frequent food tracking and weighing yourself have been tied to weight maintenance success (22).

CICO for Different Diets and Lifestyles

The CICO model can be helpful no matter what type of diet you’re following. Here are some ways the CICO diet can help you on various diets (11).

CICO and Low-Carb Diets

The reality is that a calorie deficit is the backbone of weight loss, so calorie tracking can help you determine whether you’re achieving that deficit whatever diet you follow, including low-carb or keto diet (11).

Plus, you can use the macro calculator to set your macro goals for low-carb diet, and then track your intake to make sure your calorie and carb intake fits your goals.

CICO for Vegetarians and Vegans

Some plant-based foods like vegetables and fruits are lower in calories but higher in volume and fiber, so you can eat satisfying portions without overdoing calorie levels (19). However, others, such as nuts, seeds, avocados, and heart-healthy oils, are calorie-dense. 

It’s important to pay attention to your portion sizes in order to maintain your energy balance (19). This is where the CICO diet can come in handy, helping you manage your calorie intake on a plant-based eating pattern (11).

CICO for Athletes

Athletes tend to have higher calorie needs than the average person due to their high levels of physical activity and increased muscle mass. If you’re an athlete, following the CICO diet can help ensure that you’re meeting your calorie needs. Under fueling and over fueling can both hurt your performance (23).

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Example Meal Plan

Here’s what a sample day could look like on a 1,600 calorie balanced diet.

• Breakfast: Two whole grain toaster waffles topped with ½ cup plain Greek yogurt, ½ cup frozen berries (heated) , 2 tablespoons chopped nuts, and 1 teaspoon maple syrup.
• Lunch: Cobb salad made with 2 cups baby spinach, ¼ cup chopped cherry tomatoes, ¼ avocado, diced, 1 sliced hard boiled egg, 3 ounces rotisserie chicken, shredded or cubed, and 2 tablespoons feta cheese. Toss with a dressing made from 1 ½ teaspoons of both extra virgin olive oil and Dijon mustard, and lemon juice, salt, and pepper to taste.
• Snack: Smoothie made from a blend of 1 cup unsweetened vanilla almond milk, ¼ avocado, ½ frozen banana, and 1 cup baby spinach.
• Dinner: 6 ounces of broiled or grilled salmon, 1 cup of roasted broccoli, and ½ cup brown rice.
• Snack: 1 ounce of dark chocolate

Success Stories & Testimonials 

As a young adult, Kaylin Gealy had just graduated college and started a desk job, going from fairly active to mostly sedentary. When she was younger, she described being able to eat whatever she wanted, but she soon found her weight fluctuating between 218 and 224 pounds. 

To get back on track, Gealy started walking and using MyFitnessPal to practice better eating habits. 

“I saw the calorie-in/calorie-out weight-loss solution, and it was so helpful,” says Gealy. “It asked me how active I was and helped me set goals. I could scan bar codes, track my exercise and weight loss, and adjust my macros to figure out what worked best. It was everything I needed in one spot.”

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Common Challenges and How to Overcome Them

One common challenge with the CICO diet is only considering calories in vs. calories out rather than considering other factors involved in weight management, like hunger and fullness, meal timing, sleep patterns, and stress levels (1).

While the energy balance equation is the backbone of the CICO diet, weight management is more complicated, so it’s helpful to take these other possible pitfalls (1).  

• Eating the wrong foods. Fill your plate with lean proteins, vegetables and fruits, healthy starches, and heart-healthy fats. These foods are healthier and more filling than ultra-processed foods (19).
• Eating just because you have calories left over, whether you’re hungry or not. Instead, stop eating when you’re no longer hungry (24).
• Eating as few calories as possible. Instead, build healthy habits that you can sustain, which usually happens when you take things slowly (11).

Frequently Asked Questions (FAQs)

How to Use MyFitnessPal for CICO

It’s easy to use MyFitnessPal to follow the CICO diet. Simply log your food intake after each meal and snack, and you can see your calorie and nutrition intake for the day and week. You can also save the meals you regularly eat, saving you time each time you add them to your log. 

Other helpful features include exercise tracking and weight tracking. These tools make it simple to use MyFitnessPal for the CICO diet.

The Bottom Line

CICO is a flexible diet approach to weight management  based on the principle of energy balance: consuming fewer calories than you burn leads to weight loss, while consuming more leads to weight gain (1). To follow the CICO diet, tracking your caloric intake is critical, and tools like MyFitnessPal can help make tracking easier and more accurate (2).

But remember, sustainable weight management isn’t just about the calories in vs. calories out—nourishing your body with whole, nutrient-rich foods and staying consistent with both diet and exercise will support your long-term health and wellness (5).

The post What Is The CICO Diet? The Simplest Approach To Weight Loss Explained appeared first on MyFitnessPal Blog.