# Our health & nutrition guides Clear, reliable resources to better understand your diet and achieve your goals. ## Complex Carbs: Lasting Energy Learn the difference between complex and simple carbohydrates, and why the right carbs are your allies for energy and satiety. Read more ### Articles: - [Complex Carbs: Lasting Energy](/content/en/guides/articles/glucides-complexes/index.html) **Alcohol and weight: what your drink really does** Alcohol blocks fat burning, disrupts your hormones and harms your sleep. Discover the mechanisms and strategies to stay on track. - [Weight](/content/en/guides/articles/alcool-et-poids/index.html) - [HIIT: how many calories do you burn?](/content/en/guides/articles/hiit-calories/index.html) 20 minutes of HIIT can match an hour of jogging. Discover the real calorie numbers and the afterburn effect of HIIT training. - [Weight](/content/en/guides/articles/plateau-perte-poids/index.html) - [Weight Loss Plateau: Why It Stalls and How to Restart](/content/en/guides/articles/plateau-perte-poids/index.html) Understand why your weight loss has stalled and discover concrete strategies to break through the plateau. - [Healthy Snacks: When and What to Eat](/content/en/guides/articles/collations-saines/index.html) Learn how to choose the right snacks to avoid cravings, stabilize your energy, and stay on track with your nutrition goals. - [Vitamin B12 Deficiency: The Fatigue That Sleep Won't Fix](/content/en/guides/articles/carence-en-vitamine-b12/index.html) Symptoms, causes and solutions: everything you need to know to maintain good vitamin B12 status every day, even while practicing intermittent fasting. - [Zinc Deficiency: The Silent Mineral Draining Your Immunity](/content/en/guides/articles/carence-en-zinc/index.html) Learn to recognize zinc deficiency symptoms, the best food sources, and how to optimize your daily zinc absorption. - [Iron Deficiency: What Your Fatigue Is Trying to Tell You](/content/en/guides/articles/carence-en-fer/index.html) Symptoms, food sources, and absorption strategies: everything you need to know to maintain healthy iron levels every day. - [Caffeine and Metabolism: What Your Coffee Really Does for You](/content/en/guides/articles/cafeine-metabolisme/index.html) Discover how caffeine boosts metabolism, promotes fat burning, and fits into intermittent fasting. - [Visceral Fat: Understanding and Eliminating Dangerous Fat](/content/en/guides/articles/graisse-viscerale/index.html) Discover what visceral fat is, why it's more dangerous than visible fat, and how to eliminate it effectively. - [Thyroid and Diet: Essential Nutrients for Thyroid Health](/content/en/guides/articles/alimentation-thyroide/index.html) Discover which foods and nutrients support healthy thyroid function and how your diet directly influences your metabolism and weight. - [Leptin and Ghrelin: Understanding Your Hunger Hormones](/content/en/guides/articles/leptine-ghreline/index.html) Discover how leptin and ghrelin regulate your appetite and influence your weight, sleep, and fasting practice. - [Insulin Resistance: Causes and Solutions](/content/en/guides/articles/resistance-insuline/index.html) Understand how insulin resistance develops and how to address it through intermittent fasting, diet, and lifestyle changes. - [Autophagy and intermittent fasting](/content/en/guides/articles/autophagie/index.html) Discover how intermittent fasting activates autophagy, the natural cellular cleaning and regeneration mechanism. Understand the biological basics for more informed fasting. - [Diet and Beautiful Skin: Anti-Acne and Anti-Aging](/content/en/guides/articles/alimentation-belle-peau/index.html) Discover which foods promote clear, youthful skin and how intermittent fasting can improve your complexion. - [Plant-based proteins: sources and practical tips](/content/en/guides/articles/proteines-vegetales/index.html) Legumes, tofu, hemp seeds: discover the best plant-based protein sources and how to easily include them in your daily diet. - [16:8 Fasting: The Complete Guide](/content/en/guides/articles/jeune-16-8/index.html) How the 16:8 fasting protocol works, its proven benefits, and how to start without mistakes. The world's most practiced intermittent fasting method, explained simply. ### Additional Articles: - [Green tea and metabolism: real effects on weight loss](/content/en/guides/articles/the-vert-metabolisme/index.html) Does green tea really boost metabolism? Discover its active compounds, proven effects, and how to integrate it into your daily routine. - [Caloric deficit explained](/content/en/guides/articles/deficit-calorique/index.html) Understand how to create a healthy, sustainable caloric deficit to lose weight without frustration. ## Explore by category - **Nutrition** 19 articles [View all →](/content/en/guides/categories/nutrition/index.html) - **Health** 21 articles [View all →](/content/en/guides/categories/health/index.html) - **Fitness** 11 articles [View all →](/content/en/guides/categories/fitness/index.html) - **Lifestyle** 7 articles [View all →](/content/en/guides/categories/lifestyle/index.html) - **Weight & fitness** 5 articles [View all →](/content/en/guides/categories/weight/index.html)