Emberleaf

Emberleaf is a 12-week low-carb plan with a coach that lives on your phone — not on a server. THE PLAN • 12 weeks, 166 dishes from 24 cuisines — Turkish, Mexican, Japanese, Lebanese, Peruvian, Georgian and more. No dish repeats within a week. • Two real meals a day, each with at least 300 g of vegetables, about 50 g of net carbs a day. • Portions sized to your body. Emberleaf works out what you burn, lets you choose how fast to lose (0.25 to 1.5 kg a week) and never goes below 1,200 kcal a day for a woman or 1,500 for a man. When the floor lifts your target, it tells you the real rate. • Ate something else? Log your own food, by typing or by saying it, and the day's numbers stay honest. SHOPPING • A weekly list and a daily list, built from your own portions. Tick items off as you shop. TRAINING • Two strength workouts and walks each week, with a rest timer. • Your last weight and reps for every exercise are remembered. The next set is pre-filled and adjusted: fewer reps than the range means lighter next time, more means heavier — in 0.5 kg steps. • Apple Watch: today's plan on your wrist, and workouts you can log set by set. PROGRESS • Your weight over time, from your weigh-ins — each one also written to Apple Health. • Edit or delete a weigh-in — the Apple Health sample follows. Move the plan's start date, or restart from day 1. THE COACH • Talk to Emberleaf about your day: hunger before a meal, a workout, sleep, recovery. It answers from your plan and a written rulebook — never an invented number, never a diagnosis. • Everything runs on your phone: Apple Intelligence where your phone has it, or a model you download once. No account. No server. No analytics. APPLE HEALTH • With your permission, Emberleaf reads steps, weight, active energy, heart rate, sleep and workouts to show progress and recovery, and writes your weigh-ins and completed workouts. Health data never leaves your phone through Emberleaf. Emberleaf is not a medical service. Talk to a doctor before changing how you eat if you are pregnant or breastfeeding, under 18, diabetic, or taking medication.