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Sources of recommendations

Smorg 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, Smorg is not intended to be used for any diagnosis, advice, prevention or treatment of a disease or medical condition (Smorg is not a medical device or app). Always consult with a doctor or healthcare professional for medical advice and treatments before making any medical decisions.

Diets 

 

Classic

Macronutrient ratio: Carbohydrates 50%, protein 20%, fat 30%.

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Clean eating 

Macronutrient ratio: Carbohydrates 40%, protein 25%, fat 35%.

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Mediterranean 

Macronutrient ratio: Carbohydrates  40%, protein 20%, fat 40%.

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Scandinavian

Macronutrient ratio: Carbohydrates 40%, protein 30%, fat 30%.

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High protein

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Macronutrient ratio: Carbohydrates 35-50%, protein 10-35% , fat 30-40%.

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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.

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Keto Easy (low carb)

 

Macronutrient ratio: Carbohydrates 100g, protein 15%, remaining energy from fat.

 

Keto Medium

 

Macronutrient ratio: Carbohydrates 50g, protein 15%, remaining energy from fat.

 

Keto Strict

 

Macronutrient ratio: Carbohydrates 20g, protein 15%, remaining energy from fat.

 

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.
National Institute on Aging - Calorie Restriction and Fasting Diets: What do We Know?

 

16:8 Evening fasting 

Fasting for 16 hours, and eating for 8.
National Institute on Aging - Calorie Restriction and Fasting Diets: What do We Know?


Meal Plans and Programs

 

3 Week Weight Loss

This Meal Plan is based on the Classic diet.

 

Detox diet

This Meal Plan is based on the Clean eating diet. 

 

Protein Weight Loss 

This Meal Plan is based on the High protein diet. 

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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.

 

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.  

 

Hormonal Balance


This meal plan aims to prevent hormonal imbalance by providing nutritious recipes rich in fiber, unsaturated fats and protein, the meal plan is based on the Mediterranean diet. 

Macronutrient ratio: Carbohydrates 40%, protein 20 %, fat 20 % 

Front Endocrinol (Lausanne) - The Effects of Diet and Exercise on Endogenous Estrogens and Subsequent Breast Cancer Risk in Postmenopausal Women - 

American Heart Association - What is the Mediterranean diet?

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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.

 

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 protein diet.

 

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 

 

Exercise 

Recommendations for exercise: 

 

Sleep 

Recommended sleep duration: National Sleep Foundation’s updated sleep duration recommendations: final report
Importance of sleep: National Institute of Health - National Heart, Lung and Blood Institute - How Sleep Work: Why is Sleep Important?
Effect of sleep duration on dietary intake, desire to eat, measures of food intake and metabolic hormones: A systematic review of clinical trials

 

Habit trackers

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