The Relationship Between Fat-Free Lean Mass, Energy Requirements and Macros

Did you know that your fat-free lean mass mainly determines your energy requirements? Your body fat comes along for the ride. So the more muscle and other lean mass you have, the more you get to eat and, thus, the more nutrients you can obtain. In Professor John Blundell’s recent presentation at the Royal Society’s …

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Macros Masterclass

Did you know you have a unique nutrition prescription that is just right for YOU?    But what is it? How do you find it? What’s the answer? You won’t find it in the latest best-selling diet book.  Not even your nutritionist or doctor knows what it is.  But with some guidance, self-reflection, personal experimentation, and …

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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 …

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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 …

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Fat – Optimal vs Acceptable Macronutrient Distribution Range (AMDR)

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 …

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Carbohydrates – Optimal vs Acceptable Macronutrient Distribution Range (AMDR)

Acceptable Macronutrient Distribution Ranges, or AMDRs, have been set for each macronutrient—protein, carbs, and fats—by the Food and Nutrition Board of The Institute of Medicine “for the planning and assessment of the diets of healthy people”. The AMDR for carbohydrates is 45% to 65% of total calories.  The Dietary Guidelines for Americans accompanied this with …

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