Low-Carb vs Low-Fat:  What’s Best for Weight Loss, Satiety, Nutrient Density, and Long-Term Adherence? 

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 …

Read moreLow-Carb vs Low-Fat:  What’s Best for Weight Loss, Satiety, Nutrient Density, and Long-Term Adherence? 

Best Vitamins for Weight Loss and Satiety (and How Much You Need of Each).

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).

What Factors Influence Satiety? How Carbohydrates, Fat, Fibre, Alcohol, Sugar and Caffeine Affect Your Appetite.

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 …

Read moreWhat Factors Influence Satiety? How Carbohydrates, Fat, Fibre, Alcohol, Sugar and Caffeine Affect Your Appetite.

Optimal Amino Acid Intakes for Weight Loss, Satiety and Health

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