calories

This is What We Call ‘Binge Eating’ At some point in your life, you find yourself shoving enormous amounts of food down your throat: But there’s a problem: binge eating makes us come up with excuses for our behaviors: It can also lead to binge eating disorder: And if you reach that point...

A BIG FAT DEBATE Nutrition experts are always having the same argument: Is fat loss just a matter of "calories in, calories out" or do other things have a bigger long-term impact, like how food quality and macronutrient choices affect our hormones, eating behaviors, and ultimately our body...

Debunking the Biggest Untruths Damn You, Wilburn! Sometimes I wish Wilburn Olin Atwater hadn’t become a pioneer in the field of nutrition. I’d have been happier if he’d instead become a chimney sweep, corset maker, rag picker, or some other respectable late 19th-century profession. Atwater...

Who has time to cook a few extra chicken breasts every few days? Who has time to make a big pot of rice or potatoes? Someone should invent a kitchen appliance where you just throw the meat and starches in overnight and BAM, cooked food for the week. That would be amazing. That's a zillion...

Help Yourself to Hypertrophy Is your main goal to build muscle? Then here’s what to do (and what not to do) to pack on the pounds. 1. Don’t Diet Every few years, there’s a resurgence in meal reduction diets. Their premise? The optimal way to gain muscle is to greatly reduce meal frequency...

FAT DOGS AND FAT AMERICANS Barney's got a problem. He looks like a Wookie from Star Wars, but that's not the problem I'm talking about. He's fat. Blubbery even. When he walks around on his four legs, it sounds like two beefy men in their slippers shuffling towards the refrigerator in the hopes...

If you're carrying a little more fat than you'd like right now and you've got something coming up – a vacation, a photoshoot, a Tinder date – we've got you covered. Here's some advice from five fitness experts who know a thing or two about fat loss and physique transformation. But first...

FAT DOGS AND FAT AMERICANS Barney's got a problem. He looks like a Wookie from Star Wars, but that's not the problem I'm talking about. He's fat. Blubbery even. When he walks around on his four legs, it sounds like two beefy men in their slippers shuffling towards the refrigerator in the hopes...

Eat More But Lose Fat and Gain Muscle Bodybuilding’s holy grail, its equivalent to the quest for nuclear fusion, has always been the diet that allows you to put on muscle while cutting fat. Oh, some of the keto people will tell you they have that covered with their diet, but aside from being...

First, let’s start with just a classic hamburger recipe then modify it three ways: vegan, high calorie, and low calorie. For our classic recipe we adapted this one from the Betty Crocker website. INGREDIENTS 2 pounds lean ground beef 2 tsp Worcestershire sauce Salt and pepper to taste...

Did you know that there is incredible controversy over the “right” way to make chili? The debate arises over the inclusion of beans in this classic recipe. If you are from Texas, forget about including beans, they do NOT belong in chili! If you are from anywhere else, the bean issue is up for...

So you want to lose a few pounds and heard whey protein powder may be a good idea. You heard right, a good source of protein can aid nearly all aspects of weight loss. For instance: The Atkins diet is basically a high protein diet. The Ketogenic Diet requires significant protein. And high...

Given the world's rapid transition to work-from-home positions and online jobs, many people face the plight of sitting behind a computer for lengthy amounts of time daily. Intuitively, it takes more energy to stand than it does to sit, but how many calories does standing burn, exactly? Recent...

A common mistake people make when they want to get to a healthy weight is trying to lose body fat too quickly. This either results in a person sacrificing their muscle mass and/or health problems that make their eating habits unsustainable. The verb "can" has no intrinsic limit in the context...

Have you ever wondered how many calories are in a pound of fat? While this generalization is reasonable, it is not very precise. So, how many calories does a pound (of body fat or muscle mass) really contain? Does a static model make sense for projecting calorie intake to lose weight? Let's...

The ketogenic diet is one of the hottest diet trends at the moment. Not fat-adapted yet? Not putting sticks of butter in your coffee? Welp, you can't sit with us! (A sarcastic reference to Mean Girls, in case you missed it.) I don't know what's more disturbing – putting sticks of butter in...

ARE YOU DIET FLUID? I'm a "dietary agnostic." Or, if I were to use more current social parlance, you could call it "diet fluid." In other words, I don't believe any one type of eating is inherently better – from a health perspective – than another. Further, as a student of human physiology and...

If you're trying to reach a certain physique goal and you're not paying much attention to what you're eating, you're essentially playing ping pong in the dark. You might occasionally score, but mostly you'll just be swinging wildly. To save yourself years of frustration, sub-optimal gains, and...

The thermic effect of food (TEF) is the energy expenditure above the body's resting metabolic rate due to the cost of processing food for use and storage. Basically, your body has to burn calories to break food down. Your system has to work much harder to assimilate nutrients that aren't...

Gaining weight is a full-time job – NOT a hobby. At IFAST, we've got a slew of high-school football players whose goal is to get bigger and stronger for the upcoming season. Some are moving from defensive back to linebacker while others are moving from linebacker to the defensive line. The...