The "protein-first" method is a new, alternative, and most important - ultra simple - way of setting your macronutrients, aka "macros" - protein, carbohydrate and fat - that many nutrition coaches are starting to use and embrace because it's so simple. Having a simple method is helpful because crunching macro numbers is one of the first stages in the meal planning process where many people get confused and frustrated
Almost everyone still believes in at least a few protein myths. I admit, I believed some of these myths myself years ago. But the science of optimal protein intake has advanced a lot since then. Also, protein prescription can be very nuanced. "How much protein" can vary based on your goal, current body fat level, training status, age, whether you're in a deficit or surplus, and many other factors. Click to learn more
Is it true that you can lose body fat if you're in a calorie deficit, regardless of what foods you eat? Contrary to what many people think, it is true! If so, then why avoid tasty processed food? You only live once (YOLO), so why not eat anything you want, just being sure to stay in a deficit, and enjoy life? The answer is, calories are the bottom line when it comes to weight loss but there's more to a good nutrition plan than just calories
Almost everyone agrees that too much added sugar is not good for our health or our waistlines. Almost everyone also agrees that a little bit of occasional sugar is fairly harmless. Most people would consider those two points common sense. Yet for years, there's been no consensus about what is a little sugar and what is excessive sugar. Fortunately, a close look at the most recent scientific research, combined with a little common sense gives us some pretty solid guidelines, which you can see in this blog post
If you're falling short on protein, what should you do? First, double check to see if you set your daily protein goal properly. Many people make mistakes when setting their macros and think they need far more protein than they do. Second, if you still need to eat more protein, check out our list of the 33 best ways to make sure you get enough protein
According to the Center For Disease Control, only 10% of Americans get the minimum recommended daily fruit and vegetable intake. That's an unfortunate statistic considering that eating a lot of vegetables and fruits every day is one of the best ways to get healthier and lose weight without much effort.
If you've ever been confused about what to eat to lose weight and get healthy, you're not alone. No subject has been over-complicated more than "what should I eat?" Fortunately, there's no subject more easily simplified...
We need to stop, cancel, end, retire, terminate, and kill dead several diet words and phrases right now and not carry them into one more year. Why? Because it may be hurting people in ways you might not imagine at first until you analyze the meaning and the consequences on our psychology. At the minimum, these words cause confusion
Have you ever been on a fat loss diet? Are you into fitness or bodybuilding? If so, then I have little doubt that the question of egg whites vs whole eggs has been on your radar at one time or another. Will eating whole eggs raise your cholesterol and risk of heart disease? Should you throw out the egg yolk and eat only the egg whites? Is a small number of whole eggs and the rest whites the best way to go? If so, how many whole eggs are safe to eat? Read on for all the answers...
There are lots of valid strategies you could use to stop eating junk food: keeping it out of the house, eating mindfully, getting adequate sleep, managing stress, embracing meal planning, and using a variety of mental and emotional training techniques. But this one might be the best one...