Weight Loss & Calories
Weight is the outcome of an equation you can understand: energy in, energy out. In this path you calculate what your body really needs, build a measured deficit that holds, and handle plateaus without losing direction.
10 articles in this path, ordered from the cornerstone onward.
Calorie Deficit: Your Practical Guide to Weight Loss
EEINA's guide to calorie deficit in Saudi Arabia — what it is, how to calculate your needs from BMR to TDEE, safe deficits between 500-750 calories.
Ozempic and Nutrition — How to Eat Smart on Weight Loss Medications
EEINA's nutritional guide for GLP-1 medication users (Ozempic and similar) in Saudi Arabia.
Creatine — An Evidence-Based Guide
EEINA's guide to creatine monohydrate in Saudi Arabia — how it works via the phosphocreatine system, its evidence for strength and mass, loading vs.
Intermittent Fasting — The Science Behind the Window, and What to Eat Within It
EEINA's scientific guide to intermittent fasting in Saudi Arabia.
Weight Plateau: Why Your Scale Stopped and How to Break Through
EEINA's guide to weight plateaus in Saudi Arabia — understand why your scale stalls despite your commitment, how metabolism adapts and lowers your burn rate.
Intermittent Fasting: When It Helps and When It Hurts
Intermittent fasting between trend and necessity · The three patterns · What happens in your body hour by hour · Eating window calculator.
Between Muscle Building and Fat Loss: Protein Diets
High-protein diet plan · Scientific explanation of the optimal dosage 1.6 to 2.2 g/kg · Protein calculator · Leucine threshold · Best Saudi sources · Whey vs.
Science-Backed Muscle Building: From Plate to Pillow
Science-backed muscle building with a Saudi context: MPS vs. MPB, protein at 1.6-2.
When to Eat Around Your Workouts: Before, During, and After
Your guide to workout nutrition timing · What to eat before, during, and after exercise · Nutrition by sport type (cardio, weights, endurance).
Keto: What It Actually Does to Your Body
Keto diet explained scientifically · The mechanism of ketosis · Keto macro calculator · Proven benefits & risks · Allowed & forbidden foods.