The Optimal Nutrient Intakes

While the Recommended Dietary 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 (ONI) that you can use as a stretch target to optimise your health.   […]

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Optimal amino acid intake for satiety and weight loss

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 different amino acids to determine optimal stretch targets […]

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How do carbs, fat, sugar, alcohol and starch stimulate your appetite?

Welcome to the second part of our series looking at the key factors that influence satiety.  Following on from our first article on protein, this article looks at the satiety effect of fibre, carbs, fat, sugar, energy density, alcohol and water. Part 1 – Why does protein suppress your appetite? Part 2 – Carbohydrates, fat, fibre, […]

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Why does protein suppress your appetite?

The percentage of protein in your diet is highly correlated with how much food you consume.  It’s not merely a matter of eating more protein, but rather, reducing energy from fat and non-fibre carbohydrates.   We instinctively gravitate to foods that are highly processed.  These foods typically contain less protein and more carbs and fat.   Minimally […]

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