The Food Satiety Index Score (Updated 2023)
Looking to improve your satiety? The satiety index can help! This index ranks foods according to how well they keep you feeling full across the whole day.
Protein
How Much Do You Need to Increase Your Protein % to Lose Weight?
Protein leverage is gaining attention for being THE most critical factor influencing satiety and the amount of energy we must consume to feel satisfied. Because our bodies crave adequate protein, a diet with a lower protein %—like the one most of us consume in our modern hyper-palatable, ultra-processed, ultra-profitable food system—tends to lead to an …
Read moreHow Much Do You Need to Increase Your Protein % to Lose Weight?
Rabbit Starvation: Can Too Much Protein Kill You?
So, you’re starting to research weight loss diets. Maybe you became interested in the Atkins Diet, carnivore or another protein-focussed dietary approach to help you offload some excess body fat. Then you stumble on Reddit forums or Facebook groups where people claim that “too much protein” could kill you because it leads to something called …
Does Protein Spike Insulin (and Does It Matter)?
The insulin response to carbohydrates is well known. But many people are surprised to learn that dietary protein also provokes an insulin response. Because high insulin levels are associated with poor metabolic health, some worry that consuming ‘too much protein’ will adversely affect their health, make them fat or even lead to a shorter life. …
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 …
Read moreThe Relationship Between Fat-Free Lean Mass, Energy Requirements and Macros
Menopausal Weight Gain: The Problem and Solution Explained
Menopause—the cessation of monthly hormone cycles, bleeding (menses), and egg releases (ovulation) that often occurs in a woman’s forties and fifties—is often met with dread. The hormone changes during a woman’s transition into menopause (i.e., perimenopause) cause mood swings, changes in body temperature, unpredictable bleeding, energy fluctuations, and ever-feared weight gain. Understanding and addressing menopausal …
Read moreMenopausal Weight Gain: The Problem and Solution Explained
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, …
Read moreOptimal Amino Acid Intakes for Weight Loss, Satiety and Health
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 …
Read moreEat Like the Animals: The Origins of the Protein Leverage Hypothesis
Protein – Optimal vs Acceptable Macronutrient Distribution Range (AMDR)
In the early 2000s, the Food and Nutrition Board of the Institute of Medicine (IOM) set the ‘Acceptable Macronutrient Distribution Ranges’ (AMDRs) based on ‘the assessment of diets eaten by healthy people’. Considering a growing majority of people are overweight and not metabolically healthy, there’s been plenty of disagreement and discussion as to whether these …
Read moreProtein – Optimal vs Acceptable Macronutrient Distribution Range (AMDR)
Protein to Energy Ratio (P:E) vs Protein Percentage (%)
The Protein:Energy ratio—or P:E, for short—has grown in popularity thanks to Dr Ted Naiman. It has helped many people make better food choices and increase their satiety. P:E is a super-simple way to visualise your food in terms of protein vs energy. We like it so much that we’ve included the P:E ratios for …
Read moreProtein to Energy Ratio (P:E) vs Protein Percentage (%)