Almendra blog
Take your practice further
Short, actionable articles written by our editorial team alongside nutritionists in active practice.
- Nutrition
How much water per day? Beyond the 2-liter myth
How to estimate daily water intake by weight, climate, and activity level — and why the "two liters" rule falls short.
- Nutrition
Macro distribution by goal: the complete guide
How to assign protein, carbs, and fats based on the client goal — fat loss, maintenance, hypertrophy, or recomposition.
- Nutrition
How much protein per day? A guide by kg of body weight and goal
Protein ranges per kg of body weight by goal (maintenance, fat loss, hypertrophy) and how to distribute them across the day.
- Nutrition
Hydration for athletes: pre, intra, and post workout
For athletes, good hydration is not just liters: it is timing, electrolytes, and measuring whether you are hitting the target.
- Nutrition
How to calculate your client TDEE (with examples)
A practical guide for nutritionists: what TDEE is, which formula to pick, and how to translate it into a meal plan without recalculating by hand.
- Product
Designing meal plans efficiently: a workflow that scales
Designing a meal plan should not take 90 minutes. Here is the workflow that cuts time in half without losing personalization.
- Nutrition
BMI: when it works, when it misleads, and what to pair it with
BMI is useful as a screen, but it misleads in athletes, older adults, and pregnancy. Here is when to apply it and what metrics to combine.
- Nutrition
Adjusted and ideal body weight: when to use each in clinic
Calculating protein on current weight for clients with obesity overestimates the requirement. Here is when to use adjusted or ideal body weight.
- Nutrition
Intermittent fasting: what the evidence says and when to prescribe it
Intermittent fasting is neither magic nor poison. Here is what the literature says, which clients respond, and when to avoid it.
- Nutrition
Body recomposition: losing fat and gaining muscle at the same time
Recomposition is real, but only for specific profiles. Here is who gains muscle while losing fat — and how to prescribe it.
- Nutrition
Refeeds and diet breaks: when to prescribe them and how
On long deficits, refeeds and diet breaks protect muscle mass, hormones, and adherence. Here is when to apply each.
- Nutrition
Reverse diet: how to come out of a deficit without rebounding
After a long deficit, jumping back to maintenance in one step almost always rebounds. Reverse dieting is the controlled exit — how to plan it in clinic.
- Nutrition
Dietary fiber: how much, which types, and where to get it
Fiber is the least exciting macronutrient and the one with the biggest impact on satiety, glucose, and gut health. How much and what kind to prescribe.
- Nutrition
Healthy fats and omega-3: what to prioritize on the plate
Not all fats are equal. Here is what to prioritize (omega-3, monounsaturated) and what proportions work on the real plate.
- Nutrition
Glycemic index vs glycemic load: which one matters in clinic
Glycemic index (GI) is popular but limited. Glycemic load (GL) is the metric that actually predicts post-meal glucose response.
- Clinical practice
Async WhatsApp follow-ups: how not to burn out
WhatsApp can be your best adherence tool or your biggest time sink. Here is how to structure it professionally.
- Clinical practice
Client adherence strategies: how to get your plan followed
Adherence is not a client variable; it is a protocol variable. The strategies that actually move the needle.
- Clinical practice
Online vs in-person consultations: when to choose each
Online is not a downgrade of in-person; it is a different service. When each format wins and how to combine them.
- Clinical practice
First nutrition consultation checklist
The first consultation sets the tone. A solid checklist avoids omissions, signals professionalism, and reduces admin work later.
- Clinical practice
How to price your nutrition consultations without underselling
Pricing is strategy, not arithmetic. Here is how to set per-session price, packages, and maintenance without losing clients.
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