nutrition

Hi, sussexy1. The amount is different for each person, and changes with the information you put in your profile. At your current weight and activity level, you are getting about 1800-1900 calories per day.

Hi, johnstk. We of course recommend water, still or carbonated, plain or flavored with cut up fruit peels (just steep like tea). We also recommend teas and coffee – just be wise about what you add to it, avoiding artificial creamers and sweeteners. If you like soda, we recommend you make your own rather than relying on readymade products with excessive sugar or artificial sweeteners that can work against your goals here; just dress up plain soda water with natural flavor extracts (yes, “cola” is available!) or citrus peels and a natural no-carb sweetener (such as Stevia, monk fruit, and/or erythritol). You can get ideas from this article here: https://www.trimdownclub.com/how-to-make-detox-water.
Other beverages, such as fresh-squeezed juices and milks, are considered foods.

Hi, johnstk. A banana is a rich fruit, so each one counts as two servings. You can definitely have one, just be sure to make room for it in your day.

Hi, johnstk. You can, but note that cream cheese has twice the number of calories, so you would need to use half the amount to maintain balance. If you are making the switch in a recipe, that can be tricky.

Hi, johnstk. That recipe is indeed intended for Paleo and keto followers.

Hi, johnstk. Almond meal is often used instead of oatmeal on a keto or paleo diet because it lower in carbohydrates and not a grain. Are you seeing it in a specific recipe?