## What is Yamfit?

It's an app that helps you achieve your health goals such as:

1. [Live healthy life](#live-healthy)
1. [Healthy eating](#healthy-eating)
1. [Do fitness exercises](#do-fitness)
1. [Track water intake](#track-water)
1. [Simplify your cooking and grocery gathering](#cooking-grocery)
1. [Track progress](#track-progress)
1. [Note feelings](#note-feelings)
1. [Motivate yourself](#motivation)
1. [Challenge yourself](#challenge)
1. [Yoga](#yoga)
1. [Meditation](#meditation)

<a class="anchor" name="live-healthy"></a>
## Live healthy life

<img style="height: 128px" alt="Healthy life" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606873612128.jpg" />


The main goal of Yamfit app: 
>Provide right experience and features, motivate people to achieve their goals to live healthier life.

During your journey with our app we try to motivate you to stay on track, provide different functionality to support your healthy life style the comfortable and easy way for you. Features and method the app has so far:

1. Track your meal intake, including meal reminders
1. Trainings and exercises list
1. Track your water intake with different types of beverages (this will automatically calculate calories you consumed with a drink)
1. Measure your progress: weight, sizes, time and other
1. Challenge yourself with prepared challenges or your custom
1. Motivations and tips
1. Prepared diets and plans
1. Cooking within the app with easy UI
1. Grocery gathering, get list of products you need to meal prep for a week
1. Find delicious and right for your diet recipes
1. Share progress and content with your friends and community
1. Yoga and meditation to keep your mind calm
1. ... and many other, check them out in the app

<a class="anchor" name="healthy-eating"></a>
## Healthy eating

In our time healthy eating is pretty challenging task. So we try to improve our methods and ways we mentor you all the time. There are few methods we extract and brought to you:

### Calorie tracking

<img style="height: 128px" alt="Tracking" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606873477552.jpg" />

This is a good method with it's own pros and cons, lets go through them: 

**Pros**
1. See how much nutrients you consume with your food and drinks
1. Real-time adjustments to your diet during a day - so you don't overeat and feel good
1. Eat what you want just keep your calories below the mark you've set
1. Cooking is not required 

**Cons**
1. Hard to track all food you had
1. Time consuming during a day
1. Not all food is listed in calorie tracker apps
1. Usually it's harder to eat only healthy food with this approach

Some tips: if you can't find a particular brand, try to look for a "generic" product. For example if there is no "Philadelphia cheese" in the list, look for "light cheese" instead

### Meal preps

<img style="height: 128px" alt="Meal prep" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606873485552.jpg" />

It's pretty good option if you can cook 1-2 times per week and spend few ours to prepare meals for next few days.

**Pros**
1. Possibly can be the healthier way to eat
1. You don't need to cook 3+ days in a row
1. Good food is always there when you need it
1. Discuss the diet plan with your doctor / coach / nutritionist

**Cons**
1. Somebody needs to go to grocery store
1. Cooking is usually required
1. Time consuming on a day to prep
1. Food might be not super fresh after 3 days
1. Place to store

Some tips: you can order groceries online, try to pick ingredients with fresh veggies if it's short plan, so it's less to prep

<a class="anchor" name="do-fitness"></a>
## Do fitness exercises

<img style="height: 128px" alt="Exercises" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606873267674.jpg" />

In our app you can find a lit of fitness exercises sorted by groups and types. 
Do you like cardio or bodybuilding? You will find any kind of program you need with our app!

<a class="anchor" name="track-water"></a>
## Track water intake

<img style="height: 128px" alt="Water" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606873222134.jpg" />

Water is essential part of our life and very important for our body. With our app you can easy set you goal and reminders to fulfill yourself with water!

<a class="anchor" name="cooking-grocery"></a>
## Simplify your cooking and grocery gathering

### Cooking mode

<img style="height: 128px" alt="Cooking" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606873159223.jpg" />

This feature might bee very helpful if you do meal prep, it's very easy and has just few steps: 

1. Pick diets, plans or recipes you want to cook
1. Start the cooking mode
1. Cook it one by one with our friendly user interface
1. Voila, enjoy your next few days with healthy meals!

### Grocery gathering

<img style="height: 128px" alt="Grocery" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606873121455.jpg" />

We have everything prepared for you: if you like a plan, diet or some recipes and want to try them out: 

1. Just add this elements to grocery list
1. Save it
1. Do your groceries with interactive list
1. Share it with your family members

<a class="anchor" name="track-progress"></a>
## Track progress

<img style="height: 128px" alt="Track progress" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606873084002.jpg" />

Use update weight card or modal window to update your progress. It's good to check your weight at least once per week

<a class="anchor" name="note-feelings"></a>
## Note feelings

<img style="height: 128px" alt="Note" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606872994321.jpg" />

Note how you feel and your mood to track down the bad things in your life and improve it!

<a class="anchor" name="motivation"></a>
## Motivate yourself

<img style="height: 128px" alt="Motivation" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606872937618.jpg" />

Check our blog posts, people's feed to motivate yourself!

<a class="anchor" name="challenge"></a>
## Challenge yourself

<img style="height: 128px" alt="Challenge" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606872795595.jpg" />

Pick a challenge to start from a list of challenges, try to last for 21 day. 

1. Don't eat sweets 
1. Don't eat junk food
1. and so on...

<a class="anchor" name="yoga"></a>
## Yoga

<img style="height: 128px" alt="Yoga" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606872817272.jpg" />

Find yoga tutorials and videos

<a class="anchor" name="meditation"></a>
## Meditation

<img style="height: 128px" alt="Meditation" src="https://storage.googleapis.com/yamfit-blog/articles/5fc6dbd03670cd001199ed0b/1606872807146.jpg" />

List of calming audio-tracks prepared for you by our team

Have a great mood, healthy life and see you later!

First steps with Yamfit

### Calculations

1. [Calorie goal & ETA](#calorie-goal-eta)
1. [Water goal](#water-goal)
1. [Meals ratio](#meals-ratio)
1. [Nutrients ratio](#nutrients-ratio)
1. [Vitamins and micros](#vitamins-and-micros)
1. [Fasting](#fasting)

<a class="anchor" name="calorie-goal-eta"></a>
## Calorie goal and ETA

### Available goals
In our app we have 3 goals that you can pick from: 

1. Lose weight (calories consumed < calories expended)
1. Gain mass (calories consumed > calories expended)
1. Be healthier (calories consumed = calories expended) 

>The science behind weight management is complex, but one of the key concepts that governs weight management is Energy Balance. Energy Balance is the phrase used to describe the difference between the number of calories a person consumes and the number of calories that same person expends (a.k.a. burns) in a given time period

**Source (wiki)**: [Calorie deficit](https://en.wikipedia.org/wiki/Weight_management)

### Target calories
We use **Mifflin St. Jeor Equation formula** to calculate target calories. 

1. BMR (Males) in Kcals/day = 9.99 (weight in kg) + 6.25 (height in cm) – 4.92 (age in years) + 5
1. BMR (Females) in Kcals/day = 9.99 (weight in kg) + 6.25 (height in cm) – 4.92 (age in years) – 161

**Source (wiki)**: [Weight management](https://en.wikipedia.org/wiki/Weight_management)

_Note_ you can change this in app settings

### ETA
In our calculations we use rule of 7000 cal to calculate ETA, weight change rates. To calculate ETA from your target cal and 7000 cal rule we only need a little math =)

>To reduce 1 kg of weight, about 7000 kcal deficit is required

**Source (wiki)**: [Calorie deficit](https://en.wikipedia.org/wiki/Caloric_deficit)

### Recommended daily intake and limits
We use some limits in our app to avoid "wrong values":

>Recommendations in the United States are (2,600 and 2,000 kcal) for men and women (respectively) between 31 and 35, at a physical activity level equivalent to walking about 2 to 5 km (1 1⁄2 to 3 mi) per day at 5 to 6 km/h (3 to 4 mph) in addition to the light physical activity associated with typical day-to-day life. French guidance suggests roughly the same levels. For young children, estimated caloric needs range from 4,200 to 8,400 kilojoules (1,000 to 2,000 kcal) per day. The recommended caloric intake for older children and adolescents, on the other hand, varies greatly from 1,400 to 3,200 kilocalories (5,900 to 13,400 kJ) per day. Boys in general require higher caloric intake than girls.

**Source** [Recommended daily intake wiki](https://en.wikipedia.org/wiki/Food_energy)

In our app we use some validation from "wrong" values, for example you can't set cal value less than 500 cal.

<a class="anchor" name="water-goal"></a>
## Water goal

![Water intake](https://storage.googleapis.com/yamfit-blog/articles/5f5296f501ffee00114370cd/1599265669957.jpg)

First of all - drink that amount of water that your body require (don't force yourself). If you consider to increase your water intake - do it smoothly. In general daily water requirement would be around 30 ml (1 fl. oz.) per kg of weight. So if your weight is 60kg - your goal would be rough 30 * 60 = 1800ml. But this formula doesn't count on age, gender and activity level. **So how to count it?**

### Gender
30 ml / 25 ml would be a goal for men / women from 18 to 30 years with 0 level activity respectively.

### Activity level
With different activity levels you will have different additional volume per kg. 
For no activity additional value would be 0 
For 1-2 training per week - **2 / 1.5** for men / women 
For 3-4 training per week - **3 / 2** for men / women 
For 5 and more training per week - **3.5 / 2.3** for men / women 


### Age
Metabolism becomes slower over the age. 
By default we use multiplier with value 1 
For people from 30 to 55 years use multiplier as 0.93 
And for people older than 55 multiplier would be 0.87 


### What we don't count
Children or pregnant women also sick people may need other value. Environment may change amount of water needed as well. Be careful and adjust the water volume to your comfortable value.

### Summary

So for a woman 35 years old, 65kg, who trains 1-2 times per week water goal would look like: 60kg * (25ml + 1.5ml) * 0.93 = 1480ml

_Note_ you can change this in app settings

### Other

Read more about [how much should I drink](https://blog.yamfit.com/articles/how-much-water-should-i-drink) in our blog.

> The amount of drinking water required per day is variable. It depends on physical activity, age, health, and environmental conditions. In a temperate climate under normal conditions, adequate water intake is about 2.7 liters (95 imp fl oz; 91 US fl oz) for adult women and 3.7 liters (130 imp fl oz; 130 US fl oz) for adult men. Physical exercise and heat exposure cause loss of water and therefore may induce thirst and greater water intake. Physically active individuals in hot climates may have total daily water needs of 6 liters (210 imp fl oz; 200 US fl oz) or more. The European Food Safety Authority recommends 2.0 liters (70 imp fl oz; 68 US fl oz) per day for adult women and 2.5 liters (88 imp fl oz; 85 US fl oz) per day for adult men.

**Source (wiki)**: [Importance of access to safe drinking water](https://en.wikipedia.org/wiki/Drinking_water#Importance_of_access_to_safe_drinking_water)

<a class="anchor" name="meals-ratio"></a>
## Meals ratio
We set this default values for meal ratios of your target cal:

1. Breakfast: 25%
1. Lunch: 40%
1. Dinner: 25%
1. Snack: 10%

_Note_ you can change this in app settings

<a class="anchor" name="nutrients-ratio"></a>
## Nutrients ratio

In our app we use next values for macronutrients: proteins (4 cal/g), carbs (4 cal/g), fats (9 cal/g)

>Fats have the greatest amount of food energy per gram - 8.8 kcal/g. Proteins and most carbohydrates both have about 4 kcal/g. The differing energy density of foods (fat, carbohydrates and proteins) lies mainly in their varying proportions of carbon, hydrogen, and oxygen atoms.

**Source (wiki)**: [Food energy](https://en.wikipedia.org/wiki/Food_energy)

### Macro nutrients ratio

In our app we use different recommendations depending on goal:

1. Gain mass: Fats (25%), Proteins (28%), Carbs (47%) 
1. Lose weight: Fats (25%), Proteins (20%), Carbs (55%) 
1. Be healthier: Fats (30%), Proteins (20%), Carbs (50%) 

Source [Health line](https://www.healthline.com/nutrition/best-macronutrient-ratio#macro-ratio)

_Note_ you can change this in app settings

<a class="anchor" name="vitamins-and-micros"></a>
## Vitamins and micros

All vitamins and micros daily values are calculated for 2000 cal / day diet. We took daily required values from [wiki nutrients](https://en.wikipedia.org/wiki/Nutrient) and [wiki weight management](https://en.wikipedia.org/wiki/Weight_management)

<a class="anchor" name="fasting"></a>
## Fasting

![Fasting](https://storage.googleapis.com/yamfit-blog/articles/5f5296f501ffee00114370cd/1623558460997.jpg)

### Intermittent fasting 

>Intermittent fasting may have similar effects to a calorie-restriction diet, and has been studied in the 21st century as a practice to possibly reduce the risk of diet-related diseases, such as metabolic syndrome.A 2019 review concluded that intermittent fasting may help with obesity, insulin resistance, dyslipidemia, hypertension, and inflammation.

Source [Wiki Intermittent fasting](https://en.wikipedia.org/wiki/Intermittent_fasting)

### Fasting Stages

1. By 12 hours, you’ve entered the metabolic state called ketosis (Anton et al., Obesity 2018). In this state, your body starts to break down and burn fat. [Anton et al., Obesity 2018)](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/)

1. By 18 hours, you’ve switched to fat-burning mode and are generating significant ketones [Anton et al., Obesity 2018)](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/)

1. Within 24 hours, your cells are increasingly recycling old components and breaking down misfolded proteins linked to Alzheimer’s and other diseases. This is a process called autophagy. [Alirezaei et al., Autophagy 2010](https://www.tandfonline.com/doi/full/10.4161/auto.6.6.12376)

### Preparation, Restrictions

Fasting might be harmful for your health, consult with your doctor before you start. It's recommended to prepare for fasting with reduced portions, light food, read more in our article to know [how fasting is good or bad for health](https://blog.yamfit.com/articles/is-fasting-good-for-health)

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