Nutrition guides

Dieting when you buy most of your food — eating out, convenience stores and delivery

Meal standards for people with no time to cook who buy most of their meals: what to pick first and what to watch out for at restaurants, convenience stores and on delivery apps in Korea — with real prices.

Eating on Wegovy or Mounjaro — what to fill first when you eat less

A large share of the weight lost on appetite-suppressing injections is muscle. What to prioritize when you’re eating much less — with the evidence.

A 7-day low-carb meal plan — how to design it, and its limits

How to design a 7-day plan that cuts carbs to 30–50 g a day: targets for each phase, early symptoms, and how to ease back afterwards.

How much protein should you eat a day?

How your daily protein needs change with your weight and activity level, and how much to eat at each meal — with the evidence behind it.

What is a calorie? What to know before you start counting

What a calorie actually means, how to work out how much you need each day — and what you miss if calories are all you look at.

Carbs, protein and fat — what ratio should you eat?

What each of the three macronutrients does, the recommended ratios, and the most common imbalance in Korean meals.

A 7-day low-carb meal plan — how to design it, and its limits

How to design a 7-day plan that cuts carbs to 30–50 g a day: targets for each phase, early symptoms, and how to ease back afterwards.

A weight-loss meal plan: what to decide first

The order and the standards for building a weight-loss meal plan — a realistic way to lose body fat without starving.

How to eat well while saving on food

It doesn’t have to be chicken breast and salad. How to get your protein and nutrients from cheap ingredients.

Eating well when you live alone — even if you can’t cook

A meal plan you can keep with few utensils and little time: options by cooking effort, and how to run your week.

Meal planning for busy office workers

Standards for a meal plan you can keep even with no time to cook and frequent eating out — plus how to handle common situations.

Chicken breast — nutrition facts and realistic ways to eat it

Calories and protein content, how to eat it without getting sick of it, and ingredients that can replace it.

Eggs — how many a day is okay?

What’s in an egg, and how the cholesterol worries have been settled — with the evidence.

Eating on Wegovy or Mounjaro — what to fill first when you eat less

A large share of the weight lost on appetite-suppressing injections is muscle. What to prioritize when you’re eating much less — with the evidence.

High-protein diets — where the evidence ends and the marketing begins

A look at where a high-protein diet genuinely helps — and where the claims are exaggerated.

Intermittent fasting — what does the latest research say?

Is intermittent fasting better than ordinary calorie restriction? A summary based on recent research.

Dieting when you buy most of your food — eating out, convenience stores and delivery

Meal standards for people with no time to cook who buy most of their meals: what to pick first and what to watch out for at restaurants, convenience stores and on delivery apps in Korea — with real prices.

What should office workers eat for lunch?

Realistic options at the restaurants near your office in Korea, and how to eat the same dishes in a lighter way.

How to eat well from a convenience store

Convenience-store combos alone can hit your protein and calories. Real combinations and what to look for when choosing — based on Korean convenience stores.

How to manage delivery food without giving it up

Instead of quitting delivery altogether, realistic standards for managing it through what you order and how much.

What to eat the day after drinking

How to choose hangover food, and the common mistake of trying to make up for the night before — which backfires.