Weight Loss

Nutrition & Weight Loss Tools

Reference charts, calculators, and guides to help you understand what you eat and reach your goals. Built around a whole-food, metabolic approach to health.

Food Charts

Quick-reference charts for the fat, protein, and net-carb content of common foods. Net carbs equal total carbs minus dietary fiber.

Chart of fat and protein content in animal-based meats including beef, chicken, pork, turkey, lamb, and seafood

Animal-Based Fat & Protein

Fat and protein content of common animal-based meats.

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Chart of net carbs in common vegetables from low to high

Vegetables & Net Carbs

Net carbs found in common vegetables.

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Chart of net carbs in common whole fruits from low to high

Fruits & Net Carbs

Net carbs found in common fruits.

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Chart of net carbs, protein, and fat in common cheeses

Cheese Macros

Net carbs, protein, and fat in common cheeses.

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Chart of net carbs, protein, and fat in common nuts and seeds

Nuts & Seeds Macros

Net carbs, protein, and fat in nuts and seeds.

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Updated food pyramid with protein, dairy, and healthy fats at the base and whole grains at the bottom

Updated Food Pyramid

Protein, dairy, and healthy fats emphasized; whole grains moved down.

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FODMAP food chart organizing foods by low, moderate, and high FODMAP levels

FODMAP Food Chart

Foods organized by low, moderate, and high FODMAP levels to reduce gas and bloating.

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Calculators

Tools to help you set and track your targets.

Calculate your BMI

Weight Calculators

Calculate your Macros

Calculator on a wooden table surrounded by assorted foods including nuts, cheese, and bread.

Calculate your macros for weight loss

KETO CALCULATOR

Person jogging on a sunny path lined with trees.

Intermittent Fasting Schedules

Common approaches to time-restricted eating. Talk with Dr. Hack before starting a fasting routine, especially if you take medication or manage a chronic condition.

Illustration of cells representing the 16:8 fasting schedule

16:8

Fast for 16 hours with an 8-hour eating window each day.

Illustration of a cell representing the 5:2 fasting schedule

5:2

Eat normally 5 days a week, restrict to 500–600 calories on 2 non-consecutive days.

Illustration of a cell representing the Eat Stop Eat fasting schedule

Eat Stop Eat

Eat normally 5 days a week, with a full 24-hour fast on 2 spaced-apart days.

Illustration of a cell representing the 4:3 alternate-day fasting schedule

4:3

Fast every other day, eat normally on non-fasting days.

Illustration of cell mitochondria representing the one meal a day schedule

OMAD

One Meal A Day. Fast 23 hours, eat one balanced meal in a 1-hour window.

Illustration of a cell representing spontaneous meal skipping

Spontaneous Skipping

Simply skip a meal when you don't feel hungry.

Potential Benefits of Fasting

Improved blood sugar control

Cellular repair (autophagy)

Cellular repair & longevity

Mental clarity & focus

Weight loss

Heart health

Spiritual & psychological benefits

Supports metabolic health

Fatty Acid Chart

Molecular structure diagram of a saturated fat

Found in animal-based meats

Saturated fat is a stable fat commonly found in animal-based foods.

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Molecular structure diagram of a monounsaturated fat

Monounsaturated Fats

Avocados, olive oil, nuts

Found in avocados, olive oil, almonds, and macadamia nuts, which have among the highest percentages of monounsaturated fat.

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Molecular structure diagram of a polyunsaturated fat

Polyunsaturated Fats

Omega-3s from fish and walnuts

Include omega-3, found in fish and walnuts, often described as anti-inflammatory fatty acids.

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Molecular structure diagram of a trans unsaturated fat

Margarine & vegetable shortening

Found in margarine and vegetable shortening. Banned in many countries due to their harmful effects on the body.

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Ready to Reach Your Goals?

These tools are a starting point. Schedule a visit to build a weight loss and nutrition plan with Dr. Hack.

Schedule an Appointment