Dietitians Corner

Calorie tracking can support weight management, but it’s not for everyone. A small daily calorie deficit (500 kcal) helps with sustainable weight loss, and simple food swaps can make a big difference.

We recommend using Tony Ferguson’s free food diary to track your intake or apps like Easy Diet Diary for a detailed breakdown. If tracking isn’t for you, focus on balanced meals with whole foods to meet your nutritional needs without the stress of counting calories. The key is finding an approach that works while still enjoying your food.

Is it possible to transform fat into muscle? In short, no. Think of it like trying to convert butter into a steak—it's just not feasible. These two substances consist of distinct building blocks. Fat is stored as fatty acids, while muscle comprises entirely different tissues and cell structures.

So, can you simultaneously build muscle and lose fat? Well, that's a paradox. To shed fat, you need to consume fewer calories than your body requires. Conversely, building muscle demands more energy and protein intake than you require for weight loss.