Nutrition
Nutrition after bariatric surgery: protein and portion size
After bariatric surgery, tracking food changes purpose.
Protein
How much protein you actually need, where to get it, and why it is the first thing to count in a deficit.
Health
How to gain weight when you can't
People trying to lose weight have the goal of eating less without feeling hungry.
Nutrition
What to eat for dinner
For most people, dinner is the largest meal of the day, and this is not a mistake in their routine.
Calorie counting
Where to find the most protein per calorie
A food being "high in protein" and a food "providing a lot of protein per calorie" are not the same thing.
Recipes
Food without a kitchen: a kettle, a microwave, and nothing else
Dormitories, rented rooms, hotels, offices, or kitchen renovations—there are many situations where you don't have a stove but still need to eat.
Nutrition
Lenten diet: what changes in your nutrition and where protein is lost
From a nutritional perspective, fasting means the simultaneous removal of meat, fish, dairy, and eggs from the diet—essentially all common sources of protein.
Health
Protein after 60: why requirements are higher
The general protein requirement—0.
Nutrition
Plant protein: how it compares to animal protein and how to bridge the gap
The difference between plant and animal protein is not that one is "complete" and the other is "incomplete"—it comes down to two specific factors: amino acid profile and digestibility.
Calorie counting
Macro ratio: where percentages come from and what to change first
Proportions like "30/30/40" look like an optimal formula someone has discovered.
Shopping
Protein cookies, cottage cheese, and bars: how much protein is actually inside
The word "protein" on packaging is not regulated, but "source of protein" and "high protein" are, and they have specific requirements.
Health
Muscle gain: how much of a surplus is needed and how much food that is
A calorie surplus is necessary for muscle gain, but the amount matters less than people think.
Nutrition
How to choose dishes in a cafe based on macronutrients, not just calories
Choosing based solely on calories leads to odd decisions: a salad with dressing ends up being "heavier" than a chicken breast, and the lightest item on the menu becomes mineral water.
Biohacking
Protein and muscle protein synthesis: dose, leucine and the anabolic window
Protein comes with its own arithmetic: thirty grams per meal, a leucine threshold, a window after training.
Calorie counting
Chicken or turkey: which to choose for protein and calories
Boiled chicken breast has about 165 kcal and 31 g of protein per 100 g, while turkey breast has about 145 kcal and 30 g of protein.
Weight loss
Nutrition while on weight loss medication: how to maintain muscle mass
In published observations, lean tissue accounted for between one-quarter and forty percent of total weight lost.
Recipes
Three protein-rich breakfasts that take ten minutes to prepare
The usual breakfast has one problem, and it's not the calories: porridge made with water, toast with jam, and coffee contain almost no protein.
Health
Protein and gainer: how they differ and if they are needed at all
Protein powder is dried milk or plant protein, not a separate class of substances with unique properties.
Health
What to eat after a workout and does the "anabolic window" exist
The rule that you must "eat protein within half an hour after a workout or it's all for nothing" is known to anyone who has ever stepped into a gym.
Recipes
Oven-roasted chicken: one batch for several days
Roasted chicken is the most practical meal prep there is: forty minutes of oven time covers your protein needs for lunch for three to four days.
Nutrition
What to eat for breakfast and is it necessary at all
Breakfast is called the most important meal of the day, and the justification is usually linked to weight: those who skip breakfast overeat in the evening.
Calorie counting
How much protein do you need per day
There are two opposing figures regarding protein: the official recommendation of about 0.
Nutrition
Food combining: what happens when protein and starch reach the stomach together
Almost everyone has heard some version of the rule: meat on one plate, potatoes on another.
Calorie counting
What is KBZHU
KBZHU represents four numbers that describe food: caloric content and the three macronutrients that make it up.
Weight loss
How to lose weight correctly
Weight loss is boring: a slight energy deficit, enough protein, strength training, and time.
Nutrition
How caloric intake affects health
Caloric intake answers one question: how much of you there will be.
From reading to doing. All of it starts in one place — knowing what is on the plate. Photograph it and the calories and macros appear on their own.
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This article is for general information. It is not medical advice, a diagnosis, or a prescription for treatment or a diet, and it does not replace a consultation with your doctor. If you have a health condition, are pregnant, take medication, or follow a diet prescribed to you, decisions about food belong with your doctor.
Figures from regulations, guidelines and studies are given as they stood when this article was prepared and may since have changed; check them against the primary sources. This article is not advertising, an offer, or individual advice, and neither the author nor the site owner is responsible for decisions taken on the basis of it.