Author: Nate Ellery
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Foods for Insulin Resistance: What the Trials Support
What the ADA guidance and the trials actually support on food and insulin resistance, with study sizes, and which popular foods and supplements fall short.
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Calorie Loss Calculator Walking: What Each Pace Burns
The arithmetic behind walking calorie calculators, with Compendium MET values for every pace, the gross and net figures, and why tracker numbers run high.
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Weight Loss Plateau: What Is Really Happening, in Numbers
What the studies measured behind a weight loss plateau: a modest metabolic slowdown, a much larger rise in appetite, food diaries that drift, and water that…
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High Protein Diet for Weight Loss: What the Trials Found
What the meta analyses of a high protein diet for weight loss actually found: modest short term benefits for fullness and muscle, little difference after a…
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The Calorie Deficit Formula, and Why It Keeps Disagreeing
Most calculators run on a 1958 rule that treats your deficit as fixed. Here is the arithmetic, where it breaks, and what NIH’s own dynamic model…
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BMR Calculator: The Formula Worked Out, Step by Step
What a bmr calculator actually computes, the Mifflin-St Jeor formula worked out step by step, and how accurate the number really is.
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Does Increased Muscle Mass Increase Metabolism? By How Much
Muscle burns about 13 calories per kilogram a day at rest, not 50 a pound. The measured tissue values, what trials of lifting found, and where…
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Free Calorie Deficit Calculator: Which Number to Trust
A free calorie deficit calculator gives an estimate, not a measurement. Here is why five equations disagree by 256 calories, and how to correct the number.
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How to Reduce Subcutaneous Fat: What the Evidence Says
Subcutaneous fat is almost all of your fat, and a deficit is the only thing shown to reduce it. What the meta-analyses, the regulators and one…
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How to Burn Back Fat: What the Spot Reduction Trials Show
You cannot aim fat loss at your back. A cited table of what the spot reduction trials actually tested region by region, why distribution is largely…
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How to Get Skinny Fast: What the Speed Actually Costs
Speed is a readout, not a method. Four trials that scanned body composition show what a faster deficit changes, and what regulators found when they asked…
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Quick Weight Loss Methods: What Each One Really Removes
Every quick weight loss method either works through the same energy gap as an ordinary diet or only moves water. A cited table of what each…