The Thermic Effect of Food: Burning Calories by Eating
How protein, carbs, and fats differ in metabolic cost and why TEF matters for fat loss calculations.
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NutriPilot Blog
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Water Intake for Performance: How Much Do Athletes Need?
Hydration guidelines based on body weight, training intensity, and climate for optimal performance.
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Intermittent Fasting and Macros: Compatible or Conflicting?
How to combine time-restricted eating with macro tracking for body composition without losing muscle.
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How to Read Nutrition Labels Like a Dietitian
Decode serving sizes, hidden sugars, misleading health claims, and macro math on packaged food labels.
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Alcohol and Macros: How Drinking Affects Your Nutrition Goals
The caloric cost of alcohol, its impact on protein synthesis, and strategies for social drinking during a diet.
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The Science of Satiety: Foods That Keep You Full Longer
Ranked analysis of foods by satiety index and practical strategies for managing hunger during a deficit.
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