Kilo Blog
Nutrition Insights for Saudi Life
Evidence-based nutrition science, Saudi food calorie guides, and practical strategies — in English and Arabic.
Featured Article
Why Tracking Your Food Is the #1 Evidence-Based Strategy for Weight Loss
Calorie journaling doubles weight loss results according to a 2019 JAMA Internal Medicine meta-analysis of over 3,600 participants. We break down the science — and show you exactly how it applies to Saudi cuisine, from Kabsa to Ramadan eating patterns.
Latest and Upcoming
What Are Calories? A Simple Guide to How Calories Work
A simple, research-backed explanation of calories in food, energy balance, food labels, and why calorie numbers are useful but not perfect.
The Complete Saudi Food Calorie Encyclopedia
Every major Saudi dish with calorie counts, macro breakdowns, and smart portion tips. Kabsa, Mandi, Jareesh, Mutabbaq and over 80 more dishes...
How to Hit Your Protein Goal on a Saudi Diet
Getting enough protein is the #1 challenge in fat loss. Here's how to hit your daily target using the foods already in your Saudi kitchen...