Low energy density foods to help you feel full with fewer calories

high nutrient density low energy density foods list

Low energy density foods help you feel full with fewer calories as well as improving nutrient density per calorie. Some people who benefit from an LCHF approach initially may, as their blood glucose and insulin levels normalise, also benefit by decreasing the energy density and increasing the nutrient density of their diet. These low energy density …

Read moreLow energy density foods to help you feel full with fewer calories

correlation of nutrient density with carbs, fat, protein, insulin load, saturated fat and cholesterol

Reducing the amount carbohydrates tends to improve nutrient density. Nutrient density seems to peak at between 10 and 30% insulinogenic calories. Monounsaturated fat from foods like olive oil, avocados and nuts seems to be correlated with higher overall nutrient density. Higher protein seems to be correlated with improved nutrient density. Cholesterol, polyunsaturated fat and saturated …

Read morecorrelation of nutrient density with carbs, fat, protein, insulin load, saturated fat and cholesterol

How to use your blood sugar as a fuel gauge for weight loss and blood sugar control

Data Driven Fasting

Intermittent fasting has helped many people lose weight, lower their blood sugar, and reverse Type 2 Diabetes without the hassle of tracking their food. But, sadly, for many others, fasting doesn’t provide the results they hoped for. When we get ravenously hungry after not eating for an extended period, most of us tend to reach …

Read moreHow to use your blood sugar as a fuel gauge for weight loss and blood sugar control

Ketogenic foods list

ketogenic foods for ketosis

Ketosis occurs when the body’s glucose stores and insulin levels are low and the body increases its use of fat for fuel.  The insulin load of a food is related to its carbohydrate, protein and fibre content. Calculation of the percentage of insulinogenic calories enables us to prioritize of foods with a lower insulin demand which will lead …

Read moreKetogenic foods list