A balanced diet system containing 2800 calories immediately and ready for download upon purchase. Buying this product does not include follow-up or consultation (for follow-up and consultation, please review the packages or consultations). It does not contain lactose (dairy products). It contains gluten. The file contains two versions (Arabic version - English version). Who is this system for: healthy people who do not suffer from diseases; for people with lactose (milk) allergy; for people who do not suffer from gluten allergy. About the balanced system: a diet without deprivation that includes all food groups and various types of food with calorie control. Weight control boils down to one thing: controlling calories. What are calories? Calories are the energy stored in food; your body constantly needs energy and uses the calories in food to maintain its functions. In short, calories are the fuel for your body. Carbohydrates (starches), fats, and proteins are the types of nutrients that contain calories, and they are the main sources of energy for your body. Regardless of their source, the calories you consume are converted into physical energy or stored inside the body as fat. How to control your weight? Controlling your weight requires balancing, and the simple equation is: if you consume more calories than you burn, your weight will increase. If you consume fewer calories and burn more calories through physical activity, you will lose weight. Generally, if you reduce calories by 500 to 1000 calories in your usual daily diet, you will lose about 0.5 to 1 kilogram per week, and vice versa for weight gain. How to calculate your calories? To lose weight: using the simple equation 25 calories * ideal weight in kilograms = number of calories that will help you reach your goal. Example: 25 calories * 62 kilograms = 1550 calories. You should start with a 1500-calorie system. To maintain your weight: using the simple equation 30 calories * your current weight in kilograms = number of calories that will help you maintain your weight. Example: 30 calories * 62 kilograms = 1980 calories. You should start with a 2000-calorie system. To gain weight: using the simple equation 40-45 calories * ideal weight in kilograms = number of calories that will help you increase your weight. Example: 40-45 calories * 62 kilograms = 2480-2790 calories. You should start with a 2500-2800 calorie system. How to calculate your ideal weight? For men: 22 * [(height in meters) * 2]. Example: 22 * [(1.7) * 2] = 22 * 3.4 = 74.8 kg. For women: 22 * [(height in meters - 10 cm) * 2]. Example: 22 * [(170 - 10 cm) * 2] = 22 * [(1.6) * 2] = 22 * 3.2 = 70.4 kg. Remember, we are here to serve you if you need help reaching your goal… contact us via call, messages, WhatsApp, or email. *Note: Not suitable for people with gluten allergy. You can visit the website to choose the program that suits you if you suffer from food allergies.