Lasta is the ultimate healthy eating and lifestyle solution for people looking to start a beneficial body and mind journey. We provide our users with personalized meal plans, audio and cognitive behavioral therapy, a complete set of trackers, and more.
Lasta does not intend to diagnose and treat mental health and weight-related disorders. The support provided here is designed to act like a self-development tool that can help you during your weight loss process.
Moreover, Lasta does not offer or provide any medical advice, health insurance, or other medical services, including without limitation, any counseling, testing, evaluation, prescription, procedure, or therapy related to exercise, nutrition, weight loss or wellness or related to the avoidance, prevention, diagnosis or treatment of any injury, illness, disease or condition. The information provided here does not substitute psychological treatment for eating disorders. For any medical-related issues, please consult with your medical provider.
Some meal plans may not be suitable for all individuals. Always consult with a physician or healthcare professional for medical advice and treatments before following a particular meal plan, especially when considering making significant changes to your current diet.
Below, we have indicated sources of recommendations, ideas, principles, and concepts that may have inspired us to create some of our meal plans.
Please note, links to other sites are provided for information purposes only – they do not constitute an endorsement.
- CDC – Healthy Eating Tips
- The Dietary Guidelines for Americans 2020-2025
- The Healthy A Balanced Diet: Foods, Benefits, Weight Loss
- American Heart Association – What is the Mediterranean diet?
- U.S. Department of Veterans Affairs – Mediterranean Diet
- The Mediterranean Diet: Benefits, Facts, And Tips
- Mediterranean Diet Meal Plan For A Smooth-Flowing Weight Loss Journey
- Mediterranean Diet 30-Day Meal Plan: The Beginner’s Guide With Clear-Cut Answers About This Diet Plan
- National Institutes of Health – Vegetarian Diets Linked to Lower Mortality
- National Agricultural Library – Vegetarian Nutrition
- Vegetarian Diet Plan: Plant-Based Meals To Super-Charge Your Weight Loss
- 7-Day Vegetarian Meal Plan
- The Vegan Diet: How It Works, What To Eat, The Benefits
- How To Start A Vegan Diet: A Step-by-Step Guide to Making It Last
- 30-Day Vegan Diet: Challenge
- The Keto Diet Basics: Foods, Tips, And Benefits
- Keto Diet Quiz: Is the Keto Diet Right for You?
- Keto Diet – 28-day Keto Meal Plan
- NHS – Lactose intolerance
- Lactose-Free Diet: Foods to Eat and Avoid
- Lactose Intolerance Weight Loss: The Healthiest Diet
- Office on Women’s Health in the U.S. Department of Health and Human Services – Celiac disease and gluten intolerance
- Gluten-free diet
- The Gluten-Free Diet: A Beginner’s Guide With Meal Plan
The Paleo diet is often referred to as a “primal eating approach” or “a caveman diet.” This is because it encourages us to live off of grass-fed meats, nuts, seeds, certain oils, eggs, fruits, and vegetables – anything that our ancestors could easily hunt or gather.
- Paleolithic Diet
- The Paleo Diet — A Beginner’s Guide
- Paleo Diet 7-Day Meal Plan: A simple guide
- 14-Day Paleo Diet: Meal Plan
Type 1 and Type 2 Diabetes:
- CDC – Diabetes Meal Planning
- National Institute of Diabetes and Digestive and Kidney Diseases – Diabetes Diet, Eating, & Physical Activity
- 1800-Calorie Diabetic Diet: Basics
- 1200-Calorie Diabetic Diet
Intermittent fasting is one of the buzziest diet trends. However, as it suggests various fasting timeframes, it may not be suitable for all. Thus we encourage you (as in all other cases) to consult with your physician before choosing a fasting diet.
- National Institute on Aging – Research on intermittent fasting shows health benefits
- Intermittent Fasting: The Choice for a Healthier Lifestyle
- Intermittent Fasting — The Ultimate Beginner’s Guide
- Intermittent Fasting: How It Affects Your Body And Health
- Intermittent Fasting Meal Plan: Here’s Exactly When & What To Eat
Basal Metabolic Rate (BMR)/Daily Calorie Intake
Basal Metabolic Rate (BMR) is the number of calories your body burns to function and perform daily tasks like breathing and digesting food.
BMR for MenBMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) – (5.677 × age in years)
BMR for Women
BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) – (4.330 × age in years)
Daily Water Intake
- Hydration Tool – European Hydration Institute
- The Importance Of Drinking Water: Reasons
- How to Stay Hydrated While Fasting?
Daily Steps and Physical Activity
Links to other sites are provided for information purposes only –– they do not constitute an endorsement.