Personal data

• Your personal data should be added to start using the program and periodically adjusted according to changes related to weight, age, height or type (physical activity).
• The selection is done by adding the phone keys, choose the sex, enter height of 3 digits, the weight of 2-3 digit figures age of 2, open "typology" select the type of physical activity that we desfasurati, add weight to you to reach, then saved operations with the "Save" from the bottom of the page and leaving the "Back" from the operation on "Personal".
• Every time you change something, it will come back here and modify data.
• ATTENTION! -- All the data you enter, must be real, the accuracy of the program results depends on the data you enter here.
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Daily conclusions

• Permanently check "Daily conlusions". This way you will notice if you have entered something wrong or you can see your daily report and evolution here.
• Here you can see the results of your daily activities. You can see them in a graphic mode or in a detailed text mode. You have a daily total, until your last modification and also you can see your daily necessary.
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Accumulated calories

• You can find the complete results in the "Daily conclusions" menu.
• You have here "My daily necessary" where you can view all data regarding your calories, glucids, lipids and proteins necessary for actual, ideal and proposed weight.
• "Create menu" is one of the most essential part of the program. Choose your meal type "Breakfast", "Lunch", "Dinner", then enter the first letter of the aliment or receipt you want to add, hit the search button, wait for the list to complete, if no aliments are found, the aliment list will remain empty. If the aliment you want to add was not found you can added yourself, from "Main menu" -> "Aliment list" -> "Add aliment" enter all necessary data (you can find aliment containigs on the internet or in books). If you want to have the aliments in your list, do not enter anything in the search box and hit the Search button, then open the list, select the aliment or receipt, enter the weight and then hit the Save button. In order to add another entry, repeat these steps. If you add all the aliments(receipts) you eat with a high accuracy, then the results will be as well accurate.
• In the "Archive" (not more the 20 entries) you can find the dates in which you have made modification, you can modify a meal, delete a aliment or a whole meal.
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Consumed calories

• In "Create activity" choose the activity you performed, add the minutes and hit "Save".
• In the "Archive" you can find your daily performed activities and you can see the total of consumed(burned) calories which you can also in the "Daily conclusiuons" menu. You can modify or delete a activity from the "Options" menu. Any physical activity must be performed only if you consulted a specialist before. Physical activities must be performed under observation of a specialist and after a previously warm up. Intense physical activities are recomended only for healthy persons.
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Consumed water

• In "Calculate water necessary/day" complete all requested data and you can find his/hers need of water for one day.
• In "Add accumulation", you will have to add daily you water consume. You can added it all at once or you can added it every time you drink water.
• "Calculator archive" you can see the water necessary you calculated for your friends or family.
• in "My archive" you can view the accumulated water for each day, the water necessary and alo the conclusions. You cand delete a whole day, or just a one record from within the day.
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Create menu

• In "Create new menu" you can create an evetual menu, this way you can find out how many calories, proteins, glucids and lipids are contained in the menu and you can reduce or increse some ingredients, to fit your needs.
• Enter a name for the new menu, choose the aliment or receipt (or search it), add the weight (only for aliments) then hit save. Repeat these steps until you have all your aliments (receipts) added. After you finished hit Back, got to tha Archive and here you can see the conatinings of the menu. Here you can also delete an entrire menu or just on aliment(receipt).
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My weight

• Here you have to add periodically youe weight and you can check in the "Archive" the evolution of your weight.
• In the "Archive" you can delete a entry, if you made a mistake.
• You can add one weight/day. Please complete periodically your weight changes, this way you can follow, in the archive, your weight evolution. You should know that the weight used to complete the evolution, is the one from "Personal data".
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Ideal weight

• Here you can view your ideal weight (according to your personal data)
• You can calculate the ideal weight for other persons.
• In the "Archive" you can see the datas for the people you calculated the ideal weight. Please analyze with responsbility your ideal weight, wich is calculated according to your personal data. The ideal weight is calculated using a formula from generally used tabels, it is intended for healhty persons and it only has an informative value. The ideal weight oscilates in time, according to your age. A bigger weight it is not necessary extra fats, it can also mean you have a big muscle mass.
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Calories necessary

• Here you can see you calories necessary (only if you added your personal data, in the "Personal data" menu), for every weight (actual, ideal and proposed) and also the glucids, lipids and proteins necessary.
• You can calculate the calories necessary for other persons too, by accesing the option "Calculate necessary", here you enter all necessary data then hit the "Calculate" button, on the screen will appear the calories, glucids, lipids and proteins necessary.
• You can delete from the "Archive", go to Options then Delete. Calories necessary is taken from universal tables, it is recomended only for healthy persons and it is not a necesity, it is just a recomandation. For exact data please consult a specialist.
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Receipts

• In the "Receipt list" you will find some traditional receipts, you can see the details for each receipt (how many calories, proteins, lipids, glucids contains), yoiu can see the composition of each receipt, total weight of the receipt and a small preparation mode.
• You can mode some receipts to "Rarely used list" or you can delete them, if you don not used them at all.
• You can add a new receipt using the "Add new receipt" option, then enter all necessary data. All the data are for 1 portion. We recommend to use receipts with less meal.
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Aliments 100g

• Here you have a "Aliment list", where you can view all the aliments, you can move the aliments to "Rarely used list", you can delete aliments, you can see the containings of each aliment/100gr, or you can verify the containings in a diffrent weight.
• At "Add aliment" you can add new aliments, that you usually use and you can not find them in the list. You can find the composition for each aliment in books, on the internet or on the box of diffrent products.
• At "Calories+", "Glucids+", "Proteins+", "Lipids+" you have the aliments, in descending order, after calories, glucids, lipids and proteins, this will help you to choose the aliment which suits best for your needs.
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Activities

• Here you have a complex list of activities, wih you can modify to fit your needs. You can delete, move to "Rarely used list", view the details of each activity, you can check how many calories you (or somebody else) burn by performig the selected activity. You can also add a new activity.
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Alimentation advices

• A vegetable based alimentation, is capable to provide to your body, all needed proteins, lipids, glucids and other alimentary substances.
• Eating lots of vegetables, cereals, fruits and drinking lots of water, you have the assurance that you will not gain weight and you can "challenge", an optimum health and a hy tonus all your life.
• Limit sweets and sugar products.
• Nu consumati bauturi indulcite si acidulate.
• Eat bread made from integral cereals.
• Do not skip breakfast or lunch, and make dinner as light as possible and at least 2 hours before bed time.
• Drink water in the morning, on a empty stomach, 20 minutes before every meal and after 2-3 hours after every meal. Hydratate your body.
• After a day of alimentary abuse it is recommended to have a fruit only day.
• It is recommended to eat fruits 2 times a day, with at least 1 hour before every meal or 2-3 hours after every meal.
• In order to be healthy and beautiful it is not necessary to suffer, it is enough to have a balanced nutrition, it is not necessary to carry weight loss programs, you can be your own nutritionist.
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Exercises advices

• Walk as much as possible, use the stairs, participate to moderate intense activities like dance, biking and any kind of sport activities.
• To generate positive effects for your health, physical activities must be performed frequently (minimum 3 times a week), must last enough (but not less then 20-30 minutes) and it must engage a high number of muscles.
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