For the past six years, we’ve been on a mission to make nutrient density and satiety as simple as possible to empower Optimisers to identify foods and meals that align with their context, preferences and goals. To bring it all together, we’ve combined our three most powerful nutritional scoring systems into one chart, showing: To …
Read moreOne Nutrient Density and Satiety Chart to Rule Them All
Is feeling full and satisfying your hunger with fewer calories the holy grail of nutrition and weight loss? We think it just might be! But which foods and meals provide you with the greatest satiety per calorie? We’ve been on a quest to answer this critical question with hard data for five years to help …
You’ve probably heard that weight loss is simply about balancing ‘calories in vs calories out’. But if you’ve ever tried to lose weight, you’ll know that counting calories and restricting your energy intake without changing what you eat only works for a short time. It becomes harder and harder to feel satisfied eating a carefully …
Looking to lose weight? Find out how energy density and protein % impact satiety and weight loss!
Ever wished you could cut through the noise and bias to understand what you should eat, tailored to your context and goals? I know I have! I’ve been on a quest over the past 20 years to quantify nutrition to help my family and my community identify foods and meals that provide their bodies with …
Read moreThe Cheat Codes for Optimal Nutrition, Satiety and Health
Over the past half-century, the official medical recommendation for weight loss has been a low-fat diet. Most dietary guidelines tend to echo this sentiment and recommend reducing fat. For example, the 2020-2025 Dietary Guidelines for Americans recommend a meagre 20-35% of your calories from fat. But in recent years, there has been a resurgence in …
The supplement industry is currently worth an estimated $125 billion per year. By 2026, it is forecasted to nearly double and reach a massive $210 billion. While ‘Big Pharma’ often captures the spotlight, vitamins are big business, too! It’s hard to escape advertising for the latest magical supplement that will cure all your ills, shed …
Read moreBest Vitamins for Weight Loss and Satiety (and How Much You Need of Each).
Minerals are essential for human survival. They are critical cofactors that serve as catalysts for numerous bodily functions like enzyme synthesis, detoxification, and cell signalling. If you don’t get adequate amounts of all the essential minerals from your diet, your appetite will send you in search of more food until you give your body the …
Read moreThe Effect of Minerals on Appetite, Hunger and Satiety
There is seemingly endless debate over whether carbs or fat are better or worse than one another, not to mention sugar and alcohol. Previously, we’ve shown that protein % has the most significant positive impact on satiety. That is, we tend to eat less when we reduce energy from fat and carbs and increase the …
Amino acids are the smaller ‘building blocks of life’ that make up the macronutrient protein. We know from protein leverage and our satiety analysis that we continue eating until we satisfy our body’s demands for protein. So, getting enough protein without excess energy is the most critical factor for feel fulling with fewer calories. Unfortunately, …
Read moreOptimal Amino Acid Intakes for Weight Loss, Satiety and Health