Tag: Nutrition strategies

According to the NHS, adding 300 to 500 extra calories a day is a healthy way for adults to gain weight, but this can be a challenge for those with a low appetite. This guide offers practical advice on how to gain weight when you have no appetite by incorporating small, nutrient-rich meals and smart dietary tactics into your routine.

According to the Dietary Guidelines for Americans, many adults don't consume the optimal amount of protein to meet their wellness goals. The protein hack is a collection of strategic methods and simple food swaps designed to help you increase your daily protein intake efficiently and with minimal effort.

Research indicates that liquid calories don't trigger the same satiety response as solid foods. This makes liquid calories valuable for those asking, "is it okay to drink calories on bulk?".

According to nutrition experts, a normal part of a successful cutting phase is experiencing some manageable hunger. This is because a calorie deficit, the core principle of a cut, requires your body to consume less energy than it expends, which naturally triggers hunger signals. However, constant, ravenous hunger is a sign that your cutting strategy needs adjustment.

Research indicates that highly restrictive eating patterns have a high failure rate, often due to feelings of deprivation and burnout. A rigid diet that doesn't bend will likely break, which is why the question 'Is breaking your diet sometimes okay?' is increasingly relevant for sustainable health and weight management.

According to a 2022 review, a structured maintenance phase is associated with greater long-term weight loss success. A maintenance phase is a crucial part of any weight management journey, but the ideal duration can vary.

While it was once a popular belief that your body could only utilize 20-30 grams of protein in one sitting, newer research has proven that the body can effectively process much higher amounts at a time. The real focus should be on consistency and total daily intake, not on a single, narrow limit.

Prolonged calorie restriction can cause metabolic adaptation, where your body burns fewer calories to conserve energy. This makes understanding how to reverse out of a calorie deficit crucial for restoring metabolic function and sustaining your results.

According to a study in the *Journal of the International Society of Sports Nutrition*, athletes often alternate between phases of high-calorie intake to gain mass and periods of restricted calories to lose fat. The latter, which is the opposite of a bulk diet, is commonly known as a 'cut' or 'cutting' phase.

According to research published in the Annals of Internal Medicine, some intermittent fasting methods can produce greater weight loss results and cardiometabolic improvements than daily calorie restriction over a one-year period. The key question remains: is fasting or counting calories better for achieving your health and fitness goals long-term?