Living well
Articles on the everyday side of weight and metabolic health for men: what to eat, how much movement counts, sleep, muscle and keeping weight off once it has gone.
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Macro calculator: work out your calories, protein, carbohydrate and fat (a UK guide for men)
A UK macro calculator on the SACN energy equations: estimated daily calories, a weight-loss target, and the protein, fat, carbohydrate and fibre to match.
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What are macros? Protein, carbohydrate and fat explained for men managing their weight
Macros are the nutrients that supply energy: protein, carbohydrate and fat. What each does, the calories per gram, the UK shares and how to read a label.
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7 high-protein breakfasts for weight loss (and the protein in each)
Seven high-protein breakfast ideas for weight loss with the protein per serving from UK food data, and what the evidence says about protein in the morning.
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High-protein foods for weight loss: a UK list for men
The UK high-protein foods list for weight loss: protein per 100 g and per portion from the national food dataset, why protein helps, how much to aim for.
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High-protein lunch and dinner ideas for weight loss (with the protein in each)
Twelve high-protein lunch and dinner ideas for weight loss with the protein per serving from UK food data, including low-calorie options and portion sizes.
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High-protein snacks for weight loss: 15 ideas with the protein in each
Fifteen high-protein snacks for weight loss with the protein per portion from UK food data, portion sizes for men, and the NHS advice on snacking.
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How much protein do you need to lose weight? A UK guide with a calculator
How much protein to eat when losing weight: the UK reference intake, the range used in weight-loss trials, a calculator by body weight, how to spread it.
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Protein shakes for weight loss: what the evidence says and when food is better
Do protein shakes help with weight loss? What the trials and dietitians say, how NICE describes meal replacements, and how to read a shake label.
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Why has my weight loss stalled? What men should know about plateaus
Why weight loss stalls: appetite, metabolic adaptation, muscle, sleep and alcohol, the medical causes worth checking, and what a clinician looks at.
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Is porridge good for weight loss? What men should know before starting a weight management plan
Is porridge good for weight loss? What the science says about oats, beta-glucan, blood sugar and calories, and what men should know before a weight plan.
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Is walking enough for weight loss and fitness? A deep dive into the science
Can walking alone help men lose weight and get fitter? A science-backed look at calories burned, the health benefits, and when to add more to your routine
