Have you always wanted a flat tummy and a sculpted abs? Do not despair, we have the right solution for you: if you practice the exercises that we propose 3 times a week, you will get the much desired flat tummy.

How to get a flat tummy? Follow our tips and perform our flat tummy exercises.


Diet for a flat tummy

Obviously it is important to follow some small tricks also at the table:

-drink as much water as possible, even up to 2 liters per day;
-avoid alcohol and soda
-eat slowly and in small quantities.

What are the perfect flat tummy foods? To keep the line, it is necessary that the diet is rich in vegetables that have beneficial properties. For example, fennel is considered a vegetable with deflating properties. It is important to enrich the diet with healthy pasta and brown rice-based dishes, useful to regulate the intestine and also eat fish, especially the blue fish, rich in omega-3. In addition to water, during the day and after meals teas and deflating infusions are an excellent digestive.


Flat tummy and healthy bowel: diet, aerobic and abdominal exercises

A lot of people think the key to get a flat tummy is exhausting yourself with abs. Unfortunately, this is not the right solution: abs are needed but they are not enough on their own. Making only the abdominal muscles work, in fact, does not allow you to burn enough calories to allow a significant reduction in fat at the abdominal level.
It is important a complete flat tummy workout. The perfect mix to achieve results is to combine the abdominals, essential for toning, a proper nutrition and aerobic training (such as running) to burn fat and calories and give a boost to the metabolism.

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How to get a flat tummy in a week

Flat tummy in a week with focused exercises? If you also fall into the category “I wish I could, but I can’t”, here is an intensive training that will allow you to take the first step to get back in shape. It seems an unattainable goal, but the results much depend on the starting point: if you are overweight, you have just come through one or more pregnancies or do not do specific exercises for years, then the goal to achieve needs more time. If it is about deflating your tummy and getting your abdominal muscles moving again, then 7 days is the perfect time.


Best exercises for flat tummy

Here are the best flat tummy exercises:

-Crunch: lying on the ground, legs bent and feet on the ground. Raise your head and shoulders slightly – which must remain aligned – holding the arms crossed in front of them. Do 3 sets of 20 repetitions.

-Crunch with knees to your chest: lying on the ground and keep your hands at your sides. Bring your knees and pelvis towards your face and stretch your legs without touching the floor. Do 4 sets of 20 repetitions.

-Standing abdominal: upright position, legs slightly apart and hands behind your neck. Perform lateral bends keeping shoulders and back straight. Do 3 sets of 15 repetitions.

-Bicycle: lying on the ground, touch the left elbow with the right knee and, vice versa, the left knee with the right elbow. The head stays raised, and feet never touch the floor. Do 3 sets of 20 repetitions.

– As mentioned before, aerobic training is also important, such as running, cycling, step, Zumba, spinning.

Another important tip is, alternating with flat tummy exercises, a fast-paced walk of 40 minutes per day: it will help to burn fat and redefine your hips.


What are you waiting for? Start now and let us know your results!



Do you know the Fasting Mimicking Diet eating plan? Read this article to find out its benefits and news about ProLon as the New ProLon Soup Variety 2 and the first European Fasting Week.

What are the Fasting Mimicking Diet eating plan and ProLon®

The ProLon® Fasting Mimicking Diet is the first and only meal program patented for its anti-aging effects. Why 5 days? This 5-day meal program provides scientifically researched micro- and macro-nutrients in precise quantities and combinations that nourish you, but they are not recognized as food by your body and therefore mimics a fasting state.

ProLon®: what to expect? Studies have shown that fasting can have a positive effect on our health. The Fasting Mimicking Diet eating plan benefits are:

-Enhance performance. Feel greater focus, clarity and energy, through the benefits of a leaner body;

-Weight loss. ProLon® can induce weight loss while protecting lean body mass. The rate of weight loss may change from subject to subject;

-Enhance cellular renewal. Trigger the beneficial effect of fasting and promote rejuvenation from within;

-Metabolic health. Help maintain metabolic health to support overall wellness.

It is important to know how the Fasting Mimicking Diet eating plan is composed. ProLon® meals come in 5 small boxes (one for each day) that include plant-based energy bars, soups, a variety of snacks, drinks and supplements, all studied and carefully designed to nourish your body and promote positive changes. Its ingredients are plant-based and the daily calorific intake with ProLon® is between 750 and 1,100 calories from healthy ingredients that maximise nourishment and provide a pleasant eating experience.


Fasting Mimicking Diet eating plan: New ProLon Soup Variety 2

A few months ago, we launched the new Fasting Mimicking Diet eating plan: the new ProLon® Soup Variety 2!

The new ProLon® Soup Variety 2 contains the same secret to fasting with a new variety of tasty and delicious soups designed by professional Italian chefs:

-Butternut Squash Soup Mix;

-Black Bean Soup Mix;

-Butternut Squash and Quinoa Soup Mix;

-White Bean and Spinach Soup Mix.

Just like the other kit, the ProLon® Soup Variety 2 also includes plant-based energy bars, soups, a variety of snacks, drinks, and supplements. All ingredients have been studied and carefully designed to nourish your body and promote positive changes.

Did you know that buying your ProLon® kit, you will also receive “The Longevity Diet” book written by prof. Valter Longo and a consultation with one of our nutritionists of the Scientific Team at L-Nutra? Buy it now!

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Fasting Week with ProLon® Soup Variety 2

The first European Fasting Week is coming! What better time to try the new Fasting Mimicking Diet eating plan?

Participating in the Fasting Week event September 21-25th, you can become part of a group and fast with our expert nutritionists at Scientific Team at L-Nutra that provide tips, support and encouragement. There are several benefits of taking part in the Fasting Week:

-Do ProLon® all together and take part of a community;

-Receive informative and educational contents;

-Daily recordings featuring inspirational fasting experts;

-Free help for transitioning back to a healthier eating plan and lifestyle;

-Support to help you stay engaged and motivated throughout your fasting journey.


Join the Facebook Group “Fasting Mimicking Diet: share your experience” to be part of this 5-day reset journey to wellness.

In addition to have the opportunity to take advantages of all the benefits mentioned above, you can try the new Fasting Mimicking Diet eating plan ProLon® Soup Variety 2 with a special 10% discount using the code FAST4.

Take part of the Fasting Week, buy the new ProLon® variety and tell us about your experience. Together is better!




Plant protein vs animal protein. Today more and more people are approaching a vegetarian or vegan diet to eat less meat, and on the other hand omnivores are eating more and more meat, cheeses, and less fish and legumes. But at the nutritional level, are animal and plant proteins the same? Which would you prefer ? Let’s find them out together!


What are proteins and what are they for?

Proteins are macromolecules that perform fundamental functions within our organism. They have a plastic and functional role as they allow the growth and repair of tissues and cellular structures, are involved in muscle contraction, in immune response, in blood clotting and can act as receptors, hormones, antibodies and transporters.

Proteins are molecules made up of basic units called amino acids, that our organism uses for different functions, among which, the most important is the structural one, aimed at building cells.
At any age, there is a need to synthesize new cells every day, because during the entire course of life, most of our tissues are constantly renewed and the organism works continuously to replace the eliminated cells.

The presence of proteins is critical to the health. It is all about not introducing too many of them compared to the actual needs, because their excess can be more harmful than the abuse of fats and sugars. Every day proteins are subject to a continuous turnover, a demolition and synthesis process that determines a loss of proteins that amounts to 20-80 g per day. It is therefore obvious that it is important to provide the body with a daily amount of protein to restore this loss.

What are animal proteins?

Animal proteins, as the name suggests, are contained in food of animal origin (meat, fish, eggs, milk, cheese and dairy products). As mentioned above, proteins are made up of amino acids and some of them are called essential, because the body is not able to produce them and it is essential to take them with the diet.  As for all proteins, those animals are formed by the concatenation of about twenty amino acids, 8-9 of which are essential; the organism, in fact, is not able to synthesize these amino acids and consequently, they must be introduced regularly with food.

Animal proteins are called noble or complete, because they contain all the essential amino acids in balanced quantities. Animal proteins have the disadvantage of being present in foods where there is also the presence of saturated fats and cholesterol, harmful to the health of the arteries. The only exception is fish: fish products contain proteins with polyunsaturated fats and very little cholesterol.

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What are plant proteins?

Plant proteins are contained in foods of plant origin: cereals, legumes, seeds, algae, fruits and vegetables. Plant proteins are called incomplete because they are deficient in one or more essential amino acids. They are present in cereals and derivatives, legumes, oily fruits. They have the advantage of being in foods that do not contain saturated fat or cholesterol, and they are also sources of dietary fibres.

Regarding digestibility, plant proteins have a lower digestibility (this applies especially to cereals). The digestibility coefficient, a parameter that indicates the percentage of food that is absorbed, is definitely higher in meat and eggs, while it is lower in legumes. Foods containing vegetable proteins, being a good source of fibres, have a high satiating power and are low in calories, but are often deficient in iron and vitamin B12.


Which proteins to choose?

It is clear that at the nutritional level the amount of protein is not the only parameter to consider. It is necessary to consider the protein quality in terms of amino acid composition. The deficiency of essential amino acids in plant proteins can be overcome by combining vegetable foods of different origin.

The combination of pasta and legumes, such as pasta and chickpeas, is an excellent combination of protein complementarity, since the amino acids whose pasta is deficient are supplied by chickpeas and vice versa. In particular, pasta is deficient in lysine that is present in the chickpeas, while in the chickpeas is present the methionine that is deficient in pasta. These are important essential amino acids, since lysine deficiency can lead to a deficiency of vitamin B3 (niacin), which is essential for the functioning of the nervous system and for cellular respiration; while methionine is important for hair growth, nails and for the synthesis of glutathione, a powerful antioxidant that is able to protect our cells from oxidative stress.

Therefore, by associating two proteins of rather low biological value, we reach an appreciable composition of essential amino acids, comparable to that of meat and fish.
Animal proteins are not to be preferred to plant ones because they have a high acidifying power, and if on the one hand it is true that our organism fights acidosis through buffer systems, on the other, in the long run, the same systems can result in a decalcification of bones. In addition, foods containing animal proteins are rich in saturated fat, cholesterol and deficient in vitamins and minerals.


A varied and balanced diet is the best strategy to meet the daily needs of certain nutrients, whose deficiency can induce or encourage the development of diseases. The advice is to continuously vary the source of protein taken. At the same time, it will also be important to alternate the various types of food.

In case you decide to follow a very restrictive diet such as the vegan one, it becomes essential to be followed by a professional that is able to formulate a balanced nutritional plan, including any useful dietary supplements to make up for deficiencies of macro or micronutrients helpful for good health.



A nutritionist is a graduate in biology or pharmacy, specialized in human nutrition, who can formulate diets but not make diagnoses or prescribe drugs.  The role of a nutritionist is very important to carry on a varied and balanced diet.

Even within our company, we have a team of nutritionists: our Scientific Team.  Did you know that you have the possibility to take advantage of a free consultation with one of our nutritionists? Our Scientific Team is always available for nutritional questions and advice regarding the Fasting Mimicking Diet.

Continue reading this article to learn more about the importance of a consultation with a nutritionist.


What does a nutritionist do?

The main tasks of a nutritionist are to educate consumers to a healthy diet and provide advice for proper nutrition and a healthy lifestyle in order to promote the well-being of the individual and improve his/her state of health. When working with a customer, the nutritionist starts with an analysis of nutritional and energy needs.

What to expect from a nutritional consultation? Nutritionists also examine the specific objectives that the individual wants to achieve: to lose weight, achieve better performance in a sports discipline, adapt to medical prescriptions (as in the case of a diagnosis of diabetes, obesity, metabolic diseases). Based on these data, a nutritionist develops a personalized nutritional plan. The diet must meet the emerging needs and also take into account the costs that may involve.

He/she also provides useful information and advice on the choice and method of preparation of foods allowed on the diet. Moreover, he/she follows the progress of the plan drawn up, assessing its effects and making the necessary changes to facilitate the achievement of the set objectives.

The presence of healthy food in a daily diet

A varied and balanced diet is the basis of a healthy life. An inadequate diet, in fact, in addition to affecting psycho-physical well-being, is one of the main risk factors for the onset of numerous chronic diseases. Healthy eating helps prevent and treat many chronic diseases such as obesity and overweight, arterial hypertension, diseases of the cardiovascular system, metabolic diseases, type 2 diabetes.

A varied and balanced diet is a correct way of eating both quantitatively and qualitatively. The balanced diet aims to ensure an adequate amount of energy and nutrients, preventing both nutritional deficiencies and excesses (both harmful).  The diet must also be varied. In this way, in fact, it is more likely that all the nutrients that the organism needs will be taken in the right quantities.

A healthy diet is the one that provides the body with all the nutrients it needs and in the right proportion. It is important to follow a correct diet in all age groups: from birth and adolescence to promote harmonious growth and correct development, up to the third and fourth age to avoid malnutrition, overweight and obesity that represent a risk factor and aggravate the pathologies of the elderly.


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What diet do nutritionists recommend?

5 recommendations of a nutritionist for a healthy diet are:

-Low sugar. It usually enters the human body rapidly as glucose in the blood, causing the insulin delivery from the pancreas. If the glycogen reserves are full, glucose is converted into fat.

-Little salt. If we consumed the recommended amount of salt, there would probably be no problem. However, the problem is represented by the fact that, in general, much more salt is consumed. To exceed with the consumption of salt predisposes to the onset of cardio-cerebrovascular diseases, renal pathologies, osteoporosis and some tumours. This damage to the body is related to an abuse of sodium chloride, a substance that, if it is excessive, can lead to arterial hypertension.

-A lot of fibres. Fibres are fundamental substances for the proper functioning of the intestine and for the well-being of the whole organism. Eating a lot of fibres is good for your health and it is not difficult. Eating them is useful to protect the heart, keep obesity away and reduce the risk of getting pancreatic cancer.

-More legumes. Legumes are rich in fibres, carbohydrates and proteins, so they play an important energy and nutritional function. Regular consumption of legumes is associated with a lower risk of developing cardiovascular disease, obesity, metabolic syndrome, diabetes and cancer.

Plenty of water. Drinking water helps to regenerate cells, prevent the formation of wrinkles and eliminate accumulated toxins and bacteria: the skin will be brighter. In addition, it prevents headaches: not everyone knows that the most common cause of headaches is dehydration, especially when the body is fatigued.


Contact our Scientific Team for a FREE consultation with one of our nutritionists to determine if ProLon® is safe for you. Buy Your ProLon® Kit Now!



Cellular aging is an inevitable process linked to complex mechanisms. There are factors that accelerate these dynamics, which lead to the cessation of cell proliferation. These are variables linked to our lifestyle and lead to several consequences for our health.

Wrong lifestyles, consumption of alcohol, tobacco, air pollution and periods of stress, can cause in our body an early cellular aging. Let’s discover together what is cellular aging, what are the causes and how to prevent it.


What is cellular aging

Telomeres, the “protective caps” of DNA, play a key role in the cellular aging processes of the organism. In fact, they shorten over time and make the cells more sensitive to contract different diseases related to age including tumours, stroke, cardiovascular disease and diabetes. Avoiding premature cellular aging is possible by implementing a series of processes that can make us feel better.

The medical science considers two ages: the chronological age and the biological one. The organs and systems of a 60-year-old person may be better and in more functional conditions, therefore more similar to people of about 45 years, or worse and less functional, therefore more similar to people of about 80 years.

The difference between the chronological and biological ages depends largely on lifestyle, as bad habits can make us age early, leading us to have a higher biological age compared to that we would have if we took good care of our body.


What are the causes of cellular aging

There are different causes and they can be linked to the environment in which we live. Cellular aging can be determined by genetic factors, which determine an early aging of the body and intellect, or environmental factors that have a significant influence, usually negative, on our psychophysical well-being.

Among the first causes there is stress, an element that affects our health and our lifestyle: a frenetic existence and an excessive amount of duties lead to exhaust all physical and intellectual energy and, in the most serious cases, to be in trouble.

Smoking is also particularly harmful; in addition to damaging the lungs, it causes ageing of the skin.

Among the factors that determine cellular aging, no correct alimentation and lack of physical activity are very significant: taking care of your body, nourishing it well and keeping it in shape, is essential to feel good.

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How to prevent cellular aging

In order to keep yourself as young as possible, you should have a correct lifestyle that passes through two essential factors: balanced nutrition and regular physical activity.

You have to get used to be active but without exaggerating. Considering the time span of a week, the right motor activity should be at least 150 minutes a week. It is important to remember that every physical activity requires a medical supervision and the presence of a motor activity instructor that explains how to do the exercises. Moreover, you should try to minimize the amount of time spent sitting. It is advisable to get out of the chair every 20/30 minutes and take a few steps even at home or in the office in case you cannot walk for ten minutes.

A correct and balanced nutrition is fundamental to slow down cellular aging. The right diet must be varied from day to day and provide the right amount and proportion of macro and micronutrients essential for our body. The diet to combat a premature cellular aging is based on the intake of foods with strong protective and antioxidant power, in order to hinder the action of free radicals so that they do not damage our cells. Antioxidants are friends of our body, of our well-being and help to slow down the cellular aging.

In vegetable there are many useful antioxidants, distinguishable by the colour of the food. Changing colours frequently allows us to take all the necessary trace elements:

-Red. It indicates the presence of lycopene and anthocyanins, which promote the natural cell protection from free radicals. An example could be tomatoes;

-Yellow-orange. It is a source of carotenoids and flavonoids that help protect eyesight, can prevent cellular aging and strengthen the immune response;

-Green. It indicates the presence of chlorophyll, magnesium, folic acid, carotenoids and polyphenols that help strengthen blood vessels, bones, teeth and can improve the function of the nervous system;

-Purple. It indicates the presence of anthocyanins, potassium and magnesium that can fight capillary fragility and prevent atherosclerosis, as well as help improve memory.

Among the foods useful to prevent cellular aging, there are also the essential fatty acids, which are good fats contained especially in fish. In addition, they counteract the action of free radicals and facilitate the absorption of fat-soluble vitamins such as A, D, E, K. They also stimulate the metabolism, increasing its efficiency especially in burning fat and carbohydrates. Among the food rich in omega 3 there is the bluefish, such as anchovies, mackerel, anchovies, herring and salmon. Excellent sources are also tofu, nuts and some vegetable oils.


Didi you know that the Fasting Mimicking Diet enhance cellular renewal? During the 5-day journey, in fact, the body transitions into a fasting state and fat-burning mode so it can begin cellular clean-up, leading the body to a state of ketosis. On the fourth day, cellular rejuvenation and fat burning continue and the last day you will feel better. You can try to improve your biological age with ProLon®. Buy it now!


The sun salutation is the ideal yoga exercise to regain elasticity, have a toned body and a relaxed mind, and not only. It is also called Surya Namaskara. Surya means sun and namaskar salutation.

It’s suitable for everyone, sports and non-sports people, even for those who are yoga beginners, and it can be practiced at all ages.


What is the Surya Namaskara

It is a dynamic sequence of 12 positions (like the hours of the sun), or asana, to be realized in a fluid movement, as if it were a choreography, supported by breathing. At each opening of the body corresponds an inhalation and at each closing an exhalation. Breathing is always done by the nose, mouth closed and with relaxed jaws: inhale from the nose and exhale from the nose.

Surya Namaskara: tips for practicing it

You need to wear comfortable clothes and, if you can practice in the park, stand in front of the sun. Since the surya namaskara consists of numerous movements, it is very important to try them separately in order to become familiar with each of them and then perform the complete sequence.

Yoga is not a sport, so its purpose is not to perform the exercise well but to seek relaxation and harmony when you can perform the whole sequence. Once you are familiar with the asana, you can proceed with the realization of the entire sequence.

As with any yoga posture, it is essential to combine breathing with any movement.  Let go and feel your breath and your body: it is an important moment for you. The more you practice the surya namaskara, the more you develop your self-consciousness.


When to do Surya Namaskara

Originally, it was recommended to practice the sun salutation every morning and every evening, preferably in front of the sun.  It is a thank you to the sun as a source of life but also a sequence of exercises perfect for your body.

This yoga practice acts as a warming up of the body and mind and you can practice it in the morning. On the other hand, the best time to perform the sequence is at dawn because it gives vitality to the body and mind. But the surya namaskara can be practiced several times during the day. For example, in the afternoon it is an excellent natural energizer while in the evening it helps you relax.


How to do Surya Namaskara

The number of series to perform varies from person to person. If you are a yoga beginner, you need to start with a minimum of 2 sequences, which constitute a life cycle, and then increase.

The advice is to be able to perform from 8 to 12 sun salutations.


Position 1: Pranamasana (prayer position). Stand with your feet together, bring your hands together in front of your chest and relax your whole body. Exhale trying to empty the lungs as much as possible without emitting any sound.

Position 2: Hasta uttanasana (upper arm position). Raise your arms above your head, keep your arms separated to shoulder height and bend back your head and upper torso. Breathe in and raise your arms.

Position 3: Padahastasana (position of hands to the feet). Bend your torso until your fingers touch the floor in front of your feet and with your forehead try to touch your knees. Do not force and keep your legs straight. Exhale while bending forward and in the final position try to contract the abdomen to expel the maximum volume of air.

Position 4 : Ashwa sanchalanasana (equestrian position). Stretch your right leg back as far as possible and simultaneously bend your left leg but keep your left foot in the same position. In the final position the weight of the body should be supported by the hands, the left foot, the right knee and the fingers of the right foot. The head should be bent back, the back arched and the look upwards. Breathe in and stretch the right leg back.

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Position 5: Parvatasana (mountain position). Raise your left leg and place your left foot next to your right. Lift the pelvis and lower the head so that it is in the middle of the arms, the body should form the two sides of a triangle. In the final position the legs and arms should be straight. Try to keep your heels in contact with the floor and exhale while straighten your left leg and flex the torso.

Position 6: Ashtanga namaskara (salutation with eight body parts). Lower your body to the floor so that in the final position only your toes, knees, chest, hands and chin touch the floor. The hips and abdomen should be slightly lifted off the floor. Breathing should be kept out. Do not breathe.

Position 7: Bhujangasana (snake position). Lift the torso from the waist by stretching the arms. Bend your head back and inhale as you lift your torso and arch your back.

Position 8: Parvatasana (mountain position). This is a repetition of position 5. Exhale while lifting the basin.

Position 9: Ashwa sanchalanasana (equestrian position). This position is the same as position 4. Breathe in while assuming the position.

Position 10: Padahastasana (position of hands to the feet). This position is a repetition of position 3. Exhale while performing the movement.

Position 11: Hasta uttanasana (upper arm position). This stage is the same as position 2. Inhale while stretching the body.

Position 12: Pranamasana (prayer position). This is the final position and it is the same as position 1. Bring your hands in front of your chest with the palms together. Relax your whole body and exhale taking the final position.


8 Benefits of Surya Namaskara

Here are some benefits of the sun salutation:

-It is excellent to warm up and tone the whole body.

-It can help to correct wrong postures and strengthen all muscles in the body.

-It develops concentration, coordination and balance.

-It improves the intestinal transit.

-It is useful to oxygenate blood.

-It is helpful to calm the mind.

-It regulates the sleep.

-It improves breathing and the cardiovascular rhythm.


Did you like our article? Share it and start relaxing with the Surya Namaskara. Namasté!



Have you ever heard of fat mass index (FMI)?  Probably not, but you should be aware of it because it can give you a more reliable indicator of your relative fat content. Find our more reading this new article!


Fat in the human body

The fat mass represents the totality of the lipids present in the human body. Usually expressed as a percentage of the total body mass, it consists of two components: the primary fat and the storage fat.

Essential fat, or primary fat, means the proportion of fat contained in the central nervous system, bone marrow, mammary glands, kidneys, spleen, and other tissues. Given this particular anatomical location, essential fat has a physiological role of primary importance, to the point of being considered: the minimum fat content compatible with good health.

For males, this value should not fall below 3-5% (already at these levels there is greater susceptibility to infections), while in females the primary fat should be above 12% (already at levels below 16 percentage points some athletes become amenorrhoeic, with significant loss of bone minerals).

The deposit fat, accumulated in the adipose tissue, is the main energy reserve of the organism; it is found mainly at the subcutaneous level, but also in the visceral one (the proportion between the two varies depending on age, sex, ethnicity and state of physical fitness). Normal values are around 12%.


What is the fat mass index?

Fat mass index is a simple indicator of how much fat weight you have relative to your own height.

The good thing about fat mass index is that it doesn’t penalise you for having lots of muscle (good news for well-muscled fit people!). In fact body mass index considers your total weight on the meat scale relative to height. FMI, on the other hand, looks at just the fat portion of that total body weight.

If used in conjunction with other clinical biomarkers (like blood pressure, blood sugar, lipids, waist circumference, etc), FMI can also help identify health risks for developing diseases like type 2 diabetes and heart disease.

Fat mass index is slowly gaining momentum in the health field as a valuable biomarker. when used in conjunction with other health indicators, can provide a greater understanding of your individual level of health and fitness.

In men and women, the fat mass index represents, respectively, 15 and 24% of the total body mass. These values are much lower in athletes, where they reach levels close to the percentage of primary fat, and much higher in obese people.

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Fat mass index calculator

The determination of the fat mass index can take place according to different methods, which differ in practicality, accuracy and cost, such as plicometry, bioimpedance, body circumference, Dexa, creatinine, magnetic resonance, CT, K40 and ultrasound). The following may be considered a relative fat mass index calculator, even simpler and more immediate method, and it consists in calculating by dividing your fat weight in kilograms by your height in metres squared.

The normative tables for fat mass index also take into consideration age and gender irrespective of lean mass, in fact it is important not to judge progress based solely on body fat percentage.


Comparing the result obtained, you can get an idea of your physical fitness level with the values of the fat mass index in the table below:

Sever fat deficit: Male <2; Female <3,5

Moderate fat deficit: Male 2 to <2.3; Female 3.5 to <4

Mild fat deficit: Male 2.3 to <3; Female 4 to <5

Normal: Male 3-6; Female 5-9

Excess fat: Male >6 to 9; Female >9 to 13

Obese class I: Male >9 to 12; Female >13 to17

Obese class II: Male >12 to 15; Female >17 to 21

Obese class III: Male >15; Female >21


ProLon® can induce weight loss while protecting lean body mass. The rate of weight loss may change from subject to subject. Buy your ProLon® kit now!



Did you know that you have the possibility to take advantage of a free consultation with one of our nutritionists? Our Scientific Team is always available for nutritional questions and advice regarding the Fasting Mimicking Diet.

Through this article we interviewed the nutritionist biologist Alda Attilà to learn more about the Scientific Team at L-Nutra. Do you want to know more? Then continue reading!


How was the Scientific Team born?

The Scientific Team was born about 3 years ago in Italy with the aim of giving nutritional and technical assistance to customers at the moment of purchasing ProLon. ProLon is the first programme created to mimic a water only-fasting and it has been very important to guide people on a correct approach to the kit composition, giving them correct suggestions on ProLon, listening to their doubts and helping them for any needs. The main goal of ST L-Nutra is staying next to the client since the first click to our website.


How is it composed?

The Scientific Team is composed by five Nutritionist Biologists, who carry out a preliminary consultation after the purchase of ProLon, as well as answering any doubts or curiosities. The Scientific Team spreads its services to the doctors, nutritionists, physicians and other professionals involved in health and wellness.  The ST also deals with informing and training the Health Care Providers, to expand the network of the Experts on ProLon and Longevity Diet all over Europe. The Scientific Team aims to build up a professionals networking for European customers who want to start a personalized nutritional strategy with ProLon. Moreover, the Nutritionist Biologists of the Scientific Team periodically care on the preparation of scientific articles to contribute on healthy lifestyle divulgation. Finally, the ST is active on Facebook, Instagram and Linked with the homonymous profiles.

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 How does it work with customers?

The Scientific Team calls every customer after purchasing ProLon. The goal is to offer a free preliminary consultation on ProLon-Fasting Mimicking Diet and explain how to correctly use the 5 days-box. First, the ST reminds the client all the conditions in which ProLon should not be used, in order to approach it safely. Later, it is explained how the ProLon kit is made of and what to do during the 5 days, also showing them the eventual side effects, they could experience during the fasting mimicking state.  Of course, the ST assistance service is also available when people are following ProLon to give the right solutions to fight the side effects, reassuring customers they can count on our continuous availability for any doubt or necessities.


On which digital platforms is it present?

The Scientific Team is active and operative on different digital platforms. You can contact the Nutritionists Biologist on the Facebook Page “Scientific Team at L-Nutra“, Instagram “ufficioscientificolnutra”  and on Linkedin “Scientific Team at L-Nutra“.

The digital service of the ST grew during Covid-19 pandemy because of the necessity to stay next to the clients particularly in a tough contest like that. We created IG directs, surveys, infographics, and more other contents. Surprisingly, we assisted to a very positive response from the social media public and we decided to continue with the same service also in the post-lockdown phase.


What is the possibility for professionals who want to prescribe ProLon?

As said before, the main aim of the Scientific Team is to extend and spread the Network of Health care Providers in all Europe. Thus, all professionals who want to train, learn, or prescribe ProLon can request a free contact with the Scientific Team at L-Nutra to set training and share insights on the latest scientific evidences on Fasting Mimicking Diets, Caloric restriction, Longevity Diet and healthy lifestyle.

Do not hesitate to contact us! Communicate ProLon, share scientific experience.


It has not yet been discovered the elixir of long life that many, over the centuries, have been looking for, but one thing is certain: there are many antioxidant foods that promote longevity and help to live more years and in health. Together we can find out what they are, what they are for, in which foods they are.

What are antioxidants?

Antioxidants are substances able to neutralize free radicals and protect the organism from their negative action. During the numerous metabolic processes, a small amount of oxygen gives rise to molecules chemically reactive due to the presence in the outer orbital of one or more unpaired electrons. Such molecules, called free radicals, are able to damage cell structures such as plasma membrane and DNA. They act by attacking healthy cells by damaging them. In this way they replicate to the detriment of our organism. The negative action of free radicals affects the health of the entire organism, accelerating cellular ageing processes, depressing the immune system and encouraging the emergence of numerous diseases.


What do antioxidants do?

Antioxidants are valuable substances for our health because they act against the harmful action of free radicals.

Cellular ageing is one of the aspects that must be considered when we talk about free radicals and preventive action against them. When the cell system is attacked, our immune system comes out defeated and debilitated. What does it mean? It is easy to guess that if the organism is weak and defenceless it will be more easily exposed to become ill and to age before the time. The antioxidants therefore serve precisely to avoid all this and to preserve health and beauty throughout our body, both inside and outside.

Our body is able to control the activity of free radicals through special antioxidants endogenous (synthesized autonomously) and exogenous (present in food). While many foods have a protective effect on free radicals, incorrect eating habits can increase their activity, such as a diet too rich in animal fats, an excessive consumption of fatty fish or food intolerances.


Antioxidant foods

Eating healthy is the best way to stay strong and young and it is demonstrated by the variety of antioxidant foods that we can propose at the table every day without difficulty. We are surrounded by antioxidant foods. Basically, all fruits and vegetables are rich in them but let’s see in detail which contain more.

When we choose foods rich in vitamins, minerals, essential fatty acids and other substances, we are certain to be on the right way. Here the list of foods rich in antioxidants:

-Lemons. They are citrus fruits extremely antioxidant due to the presence of naringenin within them. These fruits, moreover, are also a cure-all for the heart;

-Unsaturated fats. They are also called good fats and are very present in extra virgin olive oil, in oilseeds (flax and sunflower), in dried fruit and in fish, in particular salmon;

Tomatoes. They are excellent antioxidants thanks to lycopene, contained within the skin, which helps to combat the loss of tissue elasticity;

Omega 3. They are contained on a large scale from salmon, nuts, seeds and leafy green vegetables such as spinach, salad and Brussels sprouts;

-Cocoa. It is very rich in polyphenols, excellent to counter the onset of diseases characterized by cognitive decline.


To combat the production of free radicals it is good to limit the overall calorie intake and to avoid the consumption of fat, salt, frying and meats.

In ProLon® you will find also antioxidant foods: tomato soup, L-bar with cocoa, algal oil with omega 3 and the spearmint and lemon tea. Buy your ProLon® kit now!


“Do you have a cold? Take a good dose of vitamin C!” How many times have you heard this phrase? Vitamin C enjoys a superstar status among the nutrients we consume every day. Let’s find out together what it is for and what the benefits of vitamin C are.


What is Vitamin C

Vitamin C, or ascorbic acid, belongs to the group of so-called water-soluble vitamins, namely those that cannot be accumulated in the body, but must be regularly taken through the diet. In addition to melting in water, vitamin C is sensitive to high temperatures, so vitamin C benefits are lost in case of cooking in water.


What does Vitamin C do?

Vitamin C, or ascorbic acid, participates in many metabolic reactions and biosynthesis of amino acids, hormones and collagen. Is vitamin C good for skin? Yes, thanks to its strong antioxidant powers, vitamin C helps the body to protect our skin from oxidative stress of the environment supporting the functions of the epithelial barrier against pathogens, in fact it is a help in healing wounds. Moreover, other vitamin c benefits are those to facilitate the formation of collagen, promote healthy teeth and gums and raise the barriers of the immune system.

Vitamin C also comes into play for the harmonious development of the organism and for the repair of tissues, in fact it is essential to stimulate the healing of wounds.

At the cerebral level, vitamin C is responsible for the creation of the neurotransmitter called norepinephrine, which helps to control the uses of substances contained in the blood, in particular glucose.

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Foods with Vitamin C

Vitamin C is mainly contained in fresh foods: in some types of fruit and vegetables such as oranges, strawberries, mandarins, kiwis, lemons, spinach, broccoli, tomatoes and peppers. It is a vitamin particularly sensitive to light, air and heat, which is therefore easily deteriorated during storage and cooking treatments. To fully enjoy the vitamin C benefits, these foods must be stored no more than 3-4 days and consumed raw.

Here is a list of foods that contain more vitamin C per 100 g:

-hot pepper 229 mg

-blackcurrant 200 mg

-peppers 151 mg

-kiwifruit 85 mg

-brussels sprouts 81 mg

-cauliflower 59 mg

-strawberries 54 mg

-spinach 54 mg

-oranges and lemons 50 mg


The amount of vitamin C you need each day depends on your age. According to the National Institutes of Health, the average daily recommended amounts for men are 90 mg and for women 75 mg (when pregnant 85 mg).


Vitamin C deficiency

The lack of vitamin C, or ascorbic acid, causes scurvy, a disease that in the past was widespread among sailors who lived on ships and did not eat fresh food for months on end. The symptoms of scurvy are a condition of apathy, anaemia and lack of appetite followed by other signs such as bleeding of the gums, falling teeth, muscle pain and subcutaneous bleeding.


 Excess of vitamin C

Excessive intake of vitamin C, or ascorbic acid – which can be caused by an unbalanced diet or by an abuse of supplements – can cause kidney problems, with the formation of stones, or an overdose of iron since vitamin C promotes its absorption.

Excess vitamin C can lead to symptoms such as headaches, heartburn, vomiting, diarrhoea, gastritis and abdominal cramps, but also weakness, dizziness and sudden flushes of heat.