Sources of Recommendations
Feat by Yona is a health and lifestyle app that provides guidelines and recommendations to help you on your journey towards a healthier life. While encouraging your understanding of what nutrition, exercise and healthy habits can do for you, Feat by Yona is not intended to be used for any diagnosis, advice, prevention or treatment of a disease or medical condition.
Diets
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%.
Scandinavian
Macronutrient ratio: Carbohydrates 40%, protein 30%, fat 30%.
- Journal of Internal Medicine – Effects of a healthy Nordic diet on cardiovascular risk factors in hypercholesterolaemic subjects: a randomized controlled trial (NORDIET) – 2011
- Journal of Internal Medicine – Effects of an isocaloric healthy Nordic diet on insulin sensitivity, lipid profile and inflammation markers in metabolic syndrome — a randomized study (SYSDIET) – 2013
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
Climatarian
Macronutrient ratio: Carbohydrates 50%, protein 20%, fat 30%. Our Climatarian diet aims to inspire our users to be more conscious of the environmental aspect of food consumption. With that said – the recipes seen in the diet have a highly varied environmental impact depending on where the users are located and should not be seen as a final solution for minimizing carbon footprint, but as a step in the right direction.
- U.S. Department of Health and Human Services – Dietary Guidelines for Americans 2020-2025
- European Commission – Assessment of resource efficiency in the food cycle – December 2012
- Livsmedelsverket – Miljösmarta matval
Ketogenic diets
Some people experience health benefits and weight loss from keto diets. However, as of now, there is insufficient evidence regarding the health benefits of keto diets and its long term effects.
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
Fasting diets
Fasting diets have suggested pros and cons. Some people experience health benefits and weight loss from fasting diets. However, as of now, there is insufficient evidence regarding the health benefits of humans on fasting diets and its long term effects.
5:2
Two days of fasting per week
6:1
One day of fasting per week
16:8 Morning fasting
Fasting for 16 hours, and eating for 8.
16:8 Evening fasting
Fasting for 16 hours, and eating for 8.
Meal Plans
3 Week Weight Loss
This Meal Plan is based on the Classic diet.
Sugar Detox
This Meal Plan is based on the Clean eating diet.
Protein Weight Loss
This Meal Plan is based on the High protein diet.
Eat like Denice
This Meal Plan is based on the Clean eating diet.
Keto Burn
This Meal Plan is based on the Keto strict diet.
Keto Maintain
This Meal Plan is based on the Keto medium diet.
Vegan for a Week
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
Paleo
The Paleo Meal Plan is based on an eating pattern called Paleo where you strive to eat whole foods similar to how it’s believed people ate during the stone-age.
Calorie recommendations
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.
- National Institute of Health – Clinical Guidelines on the Identification, Evaluation and Treatment of Overweight and Obesity in Adults
- Eat Right – Academy of Nutrition and Dietetics – Healthy weight gain
Calorie recommendations for Meal Plans
The Meal Plans for weight loss suggests a daily intake of 1600 calories. If the individual energy requirement is above 2100 calories, we recommend adjusting the calorie intake according to the individual need in order to not suffer a large calorie deficit.
Food rating
Each food is rated based on its distribution of macro – and micronutrients: carbohydrates, fat, protein, sugar, fiber, sodium, and its calorie density. Ratings are based on the nutritional value of 100 calories of the food item.
Standard
Based on nutrient density, caloric density, satiety index, glycemic index. This rating is based on the Classic diet.
High protein
Like the standard rating, except for that food rich in protein gets a higher rating. This rating is based on the High proteindiet.
Keto ratings
Based on the number of carbohydrates per 100 g. Foods rich in unsaturated fat and dietary fiber get a higher rating. These ratings are based on the Keto diet.
Meal rating
The meal rating is based on how the user has tracked a meal and how well it correlates with the given individual recommendations of calories and macronutrients.
Day rating
The day rating is calculated based on how well all tracked meals meet the daily recommended calorie and macronutrient intake.
Life score
- Water: MedlinePlus – Water in diet & Institute of Medicine – Dietary Reference Intakes for Water
- Vegetable: U.S. DEPARTMENT OF AGRICULTURE – Choose my Plate – Vegetables
- Fruit: U.S. DEPARTMENT OF AGRICULTURE – Choose my Plate – Fruit
- Fish: U.S. FOOD & DRUG ADMINISTRATION – Advice about eating fish
- Red meat: World Cancer Research Fund – American Institute for Cancer Research – Limit red & processed meat
- Healthy diet: World Health Organization – Healthy diet
- Physical activity: U.S. DEPARTMENT OF AGRICULTURE – Choose my plate – Physical activity amount & World Health Organization – Physical Activity and Adults
Exercise
Recommendations for exercise:
- Swedish Food Agency – Physical activity advice
- Health Organization – Physical Activity and Adults
- U.S. DEPARTMENT OF AGRICULTURE – Choose my Plate – Physical activity amount
- MET values: Activity Categories – Compendium of Physical Activities