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.
Coming Soon
The Ramadan Nutrition Guide: Stay Healthy, Fast Mindfully
How to manage calorie intake, energy levels, and weight goals during Ramadan — with practical meal plans for suhoor and iftar...
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...