The ultimate PSMF calculator
why the PSMF diet works, including a simple calculator, foods and recipes to help you lose fat and build muscle
PSMF
The satiety index (updated)
How to optimise your diet to manage hunger for weight loss without deprivation
Macros vs Micros – The Ultimate Guide
Most of the time, when it comes to nutrition, we like to think in terms of macronutrients. Carbs. Fat. Protein. Fibre. Simple! But maybe too simple? Today we want to take a closer look at macros vs micros and find out what you need to pay attention to in your nutrition journey. In the good …
The Ketogains method: Your ultimate guide to gaining muscle and losing fat on a ketogenic diet
A critical review of the Ketogains for building muscle and losing fat on a keto diet (with optimised recipes and recommended food lists for bodybuilding, fat loss and an nutrient dense aggressive PSMF).
Secrets of the nutrient-dense Protein Sparing Modified Fast (PSMF) diet
How to maximise fat loss with the safely with the PSMF while minimising cravings and nutrient deficiencies.
How much protein is too much protein?
You eat too much protein, they say… Now that fat is out of the spotlight, the focus for many in low carb and vegan circles has turned to protein as the macronutrient that needs to be avoided for health, good blood sugar control and longevity. At the same time, there are still are plenty of …
The relationship between nutrient density and macronutrients
Question: To achieve optimal health, diabetes control, and longevity you should… Eat more fat to burn your body fat. Follow a Protein Sparing Modified Fast (PSMF). Eat more protein and lift heavy. Drink Bulletproof Coffee. Fast more. Decrease protein and eat more fat bombs. Take exogenous ketones, butter and MCT oil to boost your blood ketones. …
Read moreThe relationship between nutrient density and macronutrients
optimal foods for YOU
It’s no secret that there is no perfect diet for everyone. Your nutritional requirements depend on many factors, including your age, health status, activity levels, and goals.
I’ve spent a lot of time over the last couple of years designing prioritised food lists to suit a range of goals and situations. This article summarises this labour of love into what I hope will be a useful resource that will help a lot of people.
I have grouped the various food lists into the following categories:
foods to optimise your metabolic health (e.g. therapeutic ketosis, diabetes management, weight loss, bodybuilding, and athletic performance, etc.),
foods that boost specific nutrients associated with common health conditions,
ethical, philosophical and religious considerations, and
macronutrient and micronutrient extremes (low carb, keto, high protein, low protein, etc.).
For those of you who just want to know which foods you should eat more of, I have included the food lists up front.
If you want to understand how I have developed the various food lists, continue reading to the end of the article.