The DIAT blog
Clear, evidence-based nutrition guides to understand your body and reach your goals for good.
Weight managementCalorie deficit: the complete guide to losing fat (without wrecking yourself)
How to build an effective, sustainable calorie deficit: how much to aim for, how fast, keeping muscle and avoiding metabolic slowdown. Evidence-based.
Weight managementCalorie surplus: building muscle without piling on fat
How to build an effective calorie surplus: how much to aim for, lean bulk vs dirty bulk, realistic gain rate, protein and when to stop. Evidence-based.
Weight managementBody recomposition: losing fat and gaining muscle at the same time
Is body recomposition possible? Who it works for, how to do it (protein, training, calories) and how to measure progress. Evidence-based.
Weight managementTDEE and maintenance: understanding and calculating your energy expenditure
TDEE is the energy you burn each day. Understand its 4 components, learn to estimate it and adjust it with your real weight. The base of every goal.
Weight managementBMI: what it's actually for (and its limits)
Body mass index is simple but often misread. What it measures, its categories, its real limits and what to complement it with. Evidence-based.
Protein & macrosProtein: how much per day, really?
0.8, 1.6 or 2.2 g/kg? Your real protein needs by profile and goal, how to spread them, the best sources and the kidney-danger myth. Evidence-based.
Protein & macrosMacros: how to split protein, carbs and fat
No magic ratio: here's the simple method to calculate your macro split by goal, starting from calories and protein. Evidence-based.
Protein & macrosCalories: finally understanding them
What a calorie is, where it comes from, how to read a label and why “it's all about the total.” Nutrition basics, clear and no-nonsense. Evidence-based.
Method & trackingHow to track your calories and macros (without it taking over your life)
The simple method to track calories and macros, why it really works, how long to do it, and how scanning speeds everything up. Evidence-based.
Method & trackingWeigh or scan your food? Accuracy in practice
Should you weigh everything to the gram or is scanning enough? The real accuracy you need, portion cues and when the scale truly matters. Evidence-based.
Method & tracking5 mistakes that throw off your calorie tracking
Tracking but nothing's moving? Here are the 5 most common mistakes that sabotage calorie tracking, and how to fix them. Evidence-based.
Micronutrients & deficienciesIron deficiency: symptoms, causes and how to fix it
Fatigue, paleness, breathlessness: could it be iron? Symptoms, at-risk profiles, best food sources and how to boost absorption. Evidence-based.
Micronutrients & deficienciesVitamin D: why (almost) everyone is short on it
Vitamin D deficiency affects a large share of the population, especially in winter. Roles, symptoms, sources, sun and supplementation: the complete guide. Evidence-based.
Micronutrients & deficienciesMagnesium: the mineral of stress, sleep and muscles
Cramps, fatigue, stress, poor sleep: could you be low on magnesium? Roles, symptoms, best sources and supplement forms. Evidence-based.
Micronutrients & deficienciesVitamin B12: the deficiency that threatens vegetarians (and not only them)
Vitamin B12 is found almost only in animal products. Roles, who's at risk, neurological symptoms and why vegans must supplement. Evidence-based.
Micronutrients & deficienciesOmega-3: why your omega-6 to omega-3 ratio matters so much
Omega-3 are essential for heart and brain, but the modern diet lacks them and overflows with omega-6. Roles, ratio, sources and supplementation. Evidence-based.