Food labels can legally have up to a 20% error in their calorie counts, but since they are often consistently off, tracking can still be effective.

People spontaneously increase their calorie intake by around 500 calories per day on an ultra-processed diet because it is less satiating.

Human randomized control trials have not shown that seed oils are independently bad for you, separate from the calories they contain.

Leucine appears to be the primary driver of muscle protein synthesis, and adding it to plant protein can make its muscle-building response identical to whey.

Isolated potato protein is a high-quality vegan option because it has an essential amino acid content similar to whey protein, though it is hard to find.

To avoid discouragement from normal fluid shifts, you should weigh yourself daily but only compare the weekly average to the previous week's average.

Replacing sugar-sweetened beverages with artificially sweetened ones is a powerful tool for weight loss and a net positive for health.

Protein has a high thermic effect of 20-30%, meaning for every 100 calories of protein you eat, your body only nets 70-80 calories after digestion.

If you cannot see yourself following a specific diet for the rest of your life, you should probably rethink your approach to long-term health.