Avokadio is a life style and diet app that provides recommendation and guidance to the users for healthy eating, weight loss and exercise optimisation. Avokadio encourages the users to understand nutrition, exercise and eating habits for a healthy life and guides them. Avokadio does not intend to give any medical advice nor it is a medical device or app. We strictly advice users to consult with a doctor or healthcare professional for medical advice and treatment before making any medical decisions.
Calorie recommendations and calculations:
The calorie recommendation is based on the Harris-Benedict formula which gives the user a BMR (Basal metabolic rate) (see calculation below). Based on the BMR, activity level and goal we recommend the user a daily calorie intake amount.
BMR = 10 * weight(kg) + 6.25 * height(cm) – 5 * age(y) + 5 (man)
BMR = 10 * weight(kg) + 6.25 * height(cm) – 5 * age(y) – 161 (woman)
The recommended pace of gaining and losing weight depends on the individual energy requirements. For weight loss and weight gain, we recommend a slow and steady pace that works over a longer period of time with a maximum of 1 kg / 2.2 lb per week.
https://www.nhlbi.nih.gov/files/docs/guidelines/ob_gdlns.pdf
https://www.cdc.gov/obesity/adult/defining.html
https://academic.oup.com/ajcn/article-abstract/40/1/168/4691315?redirectedFrom=fulltext
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4233761/pdf/Dtsch_Arztebl_Int-111-0705.pdf
Resources of our nutritional recommendation based on the diet type :
Classic
Macronutrient ratio: Carbohydrates 50%, protein 20%, fat 30%.
U.S. Department of Health and Human Services – Dietary Guidelines for Americans 2020-2025
https://www.who.int/news-room/fact-sheets/detail/healthy-diet
Clean eating
Macronutrient ratio: Carbohydrates 40%, protein 25%, fat 35%.
- American Heart Association – How Can I Eat More Nutrient-Dense Food?
- American Heart Association – What is Clean Eating? Infografic
- American Heart Association – Protein and Heart Health
Mediterranean
Macronutrient ratio: Carbohydrates 40%, protein 20%, fat 40%.
- American Heart Association – What is the Mediterranean diet?
High protein
Macronutrient ratio: Carbohydrates 35-50%, protein 10-35% , fat 30-40%.
- American Heart Association – Protein and Heart Health
- MedlinePlus – Protein in Diet
- American Journal of Clinical Nutrition – Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trials – 2012
Ketogenic diets
Keto Easy (low carb)
Macronutrient ratio: Carbohydrates 100g, protein 15%, remaining energy from fat.
- Low Carbohydrate Diet – StatPearls 2020
- European Journal of Nutrition – Overweight and diabetes prevention: is a low-carbohydrate-high-fat diet recommendable? – 2018
- British Journal of Nutrition – Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials – 2013
Keto Medium
Macronutrient ratio: Carbohydrates 50g, protein 15%, remaining energy from fat.
- Low Carbohydrate Diet – StatPearls 2020
- European Journal of Nutrition – Overweight and diabetes prevention: is a low-carbohydrate-high-fat diet recommendable? – 2018
- British Journal of Nutrition – Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials – 2013
Keto Strict
Macronutrient ratio: Carbohydrates 20g, protein 15%, remaining energy from fat.
- Low Carbohydrate Diet – StatPearls 2020
- European Journal of Nutrition – Overweight and diabetes prevention: is a low-carbohydrate-high-fat diet recommendable? – 2018
- British Journal of Nutrition – Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials – 2013
Vegan
This Meal Plan is based on the Classic diet but excludes animal products.
- American Heart Association – How does Plant-Forward (Plant-Based) Eating Benefit Your Health?
- MedlinePlus – Vegetarian Diet