Satiety, or satisfying your cravings for fewer calories, is the holy grail of weight loss and dieting. We may be able to track and limit calories for a while. But eventually, we all eat until we feel satisfied. But, as you will learn, not all foods are created equal when it comes to satiety. We’ve …
Read moreHigh Satiety Index Foods: Which Ones Will Keep You Full with Fewer Calories?
This is perhaps one of the most seductive lies that I fell for in the early days of my low-carb/keto journey. I kept hearing the keto gurus say that I should simply ‘eat fat to satiety‘. Apparently, fat was the most satiating macronutrient and the best thing I could choose to eat if I wanted …
Read moreKeto Lie #11: You Should ‘Eat Fat to Satiety’ to Lose Body Fat
While the Dietary Reference Intakes define the minimum amount of nutrients to prevent acute diseases due to the deficiency of essential nutrients, you’re probably more interested in the nutrient intakes that will maximise your health. This article summarises the Optimal Nutrient Intakes (ONIs) that you can use as a stretch target to optimise your health. …
Read moreOptimal Nutrient Intakes (ONIs) for Satiety and Health
While many people are familiar with vitamins and minerals, most of us don’t give much thought to the individual amino acids that make up protein. Following on from the analysis of the essential vitamins, minerals and fatty acids, this article looks at our satiety response to the individual amino acids to determine optimal stretch targets …
Read moreOptimal Amino Acid Intakes for Weight Loss and Satiety
The dietary supplement industry is worth $125 billion per year and is set to reach a massive $210 billion by 2026. Vitamins are big business, marketing to the hopes and dreams of people who want to improve their health, lose weight and compensate for a poor diet. But which (if any) of these vitamins actually help? …
Read moreVitamins for Weight Loss and Satiety: Which Ones and How Much Do You Need?
Obtaining minerals is a major reason that you crave food and want to eat more. Your body requires the essential micronutrients to function and sends you in search of more food until you get enough. If you do not get enough of the essential minerals, you will die. According to Dr Bruce Ames’ Triage Theory, …
Read moreThe Effect of Electrolyte Minerals on Appetite, Hunger and Satiety
The reason we eat more of one food than another is complex. Fundamentally, your appetite is driven by your innate survival instinct (rather than your desire to see your abs or look good naked). When you’re starving hungry, you instinctively know what foods will help you refuel quickly. Rather than broccoli and chicken breast, we …
The official Acceptable Macronutrient Distribution Ranges (AMDRs) were determined by the Food and Nutrition Board of the Institute of Medicine in 2005. The AMDR for fat was set at 20% to 35% of total calories for ‘the planning and assessment of the diets of healthy people. However, disagreement and discussion over these recommendations have increased …
Read moreFat – Optimal vs Acceptable Macronutrient Distribution Range (AMDR)
Most diet books start with an agenda centred around a pre-determined nutrition belief. The rest of the book then tries to compile enough science around it. Eat Like the Animals is the opposite, or at least that was what I thought until I dug into the data behind the biggest and most expensive mouse study ever undertaken …
Read moreEat Like the Animals: The Origins of the Protein Leverage Hypothesis
If you’re trying to lose weight, you want to see results! However, losing weight too rapidly comes with some downsides, such as: losing precious lean mass (muscle), excessive hunger, decreased libido and loss of period, fatigue, mood swings, stress, and poor sleep. But perhaps the worst is the rebound bingeing and guilt that often follows …