Carbs OR Fat vs Carbs AND Fat
Learn why the problem with food is not carbs or fat but rather carbs and fat together (with low protein).
Nutrient Leverage
The Carb-Insulin Hypothesis vs Protein Leverage Hypothesis of Obesity
I’ve recently been having some ‘robust discussion’ on social media around what I think amounts to the Carb-Insulin Model vs the Protein Leverage Hypothesis of obesity and diabetes. I wanted to unpack and juxtapose the similarities and differences between the two models and explain why I feel the protein leverage hypothesis is a more elegant, …
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The Protein Leverage Hypothesis
Every few years, a new popular diet promises effortless weight loss. You’ve probably heard of a few of them, like: Many people succeed when they switch to a new diet, perhaps for a while. But why? At Optimising Nutrition, we’ve been on a mission to look beyond the ‘named diets’ to understand the most powerful …
Nutrient Leverage Theory – Cluster Analysis
Did you know nutrients come packaged in groups in the food we eat? Some nutrients, like protein, get a lot of attention for their high satiety value. But it’s not just protein that provides the satiety response, it’s all the amino acids as well as the other nutrients that come packaged with higher protein foods. …
Nutrients: Could You Be Getting Too Much of a Good Thing (from Supplements and Fortification)?
It’s common knowledge that vitamins, minerals, amino acids, and essential fatty acids are good for us. We are continually told we eat a nutrient-poor diet, so we need more nutrients. Bruce Ames’ Triage Theory shows us that we will not just survive for the short term if we get more of all the essential nutrients, …
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, …
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Optimal Nutrient Intakes (ONIs) for Satiety and Health
If you’re into nutrition, you may have heard of some of the recommended daily nutrient intake values, like: These recommended nutrient intake targets were established in the 1940s to ensure World War II soldiers obtained a minimum amount of each essential micronutrient in their rations to evade diseases associated with deficiency. In other words, these …
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Eat Like the Animals: The Origins of the Protein Leverage Hypothesis
Most diet books start with an agenda centred around a pre-determined nutrition belief. The rest of the book then tries to compile enough science around it. Eat Like the Animals is the opposite, or at least that was what I thought until I dug into the data behind the biggest and most expensive mouse study ever! For …
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High Satiety Index Foods: Which Ones Will Keep You Full with Fewer Calories?
Looking to control your hunger and lose weight? Check out our list of high-satiety index foods that will help you feel fuller for longer!
Micronutrient Foraging: Where to Get What Your Body Needs
Your body constantly seeks out the nutrients and energy you require from various foods. To help you shortcut this process, this article will show you: In part one of this two-part series, we looked at macronutrients, satiety, and diet quality in terms of Raubenheimer and Simpson’s Geometric Framework for Nutrition. This second part will show …
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