satiety Archives - Optimising Nutrition

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The Optimal Nutrient Score

Ever wished someone would create a single score to measure quality, ensure you are getting the essential nutrients you need (rather than just avoiding “bad foods”) and help you manage satiety, so you don’t need to worry so much about food quantity? I give you the Optimal Nutrient Score! Overview This article defines how we […]

The Optimal Nutrient Intakes

While the Dietary Reference Intakes define the minimum amount of nutrients to prevent acute diseases due to the deficiency of essential nutrients, you’re probably more interested in the nutrient intakes that will maximise your health. This article summarises the Optimal Nutrient Intakes (ONIs) that you can use as a stretch target to optimise your health. […]

Amino acids for weight loss: Which ones and how much?

While many people are familiar with vitamins and minerals, most of us don’t give much thought to the individual amino acids that make up protein. Following on from the analysis of the essential vitamins, minerals and fatty acids, this article looks at our satiety response to the individual amino acids to determine optimal stretch targets […]

Vitamins for weight loss: which one and how much do you actually need?

The dietary supplement industry is worth $125 billion per year and is set to reach a massive $210 billion by 2026. Vitamins are big business, marketing to the hopes and dreams of people who want to improve their health, lose weight and compensate for a poor diet. But which (if any) of these vitamins actually […]

The effect of minerals on hunger and satiety

Obtaining adequate minerals is a big reason that you crave food. Your body requires the essential micronutrients to function and sends you in search of more food until you get enough. If you have none of the essential minerals, you will die. According to Dr Bruce Ames’, if you only have a little of these […]

Which fats will make you skinny? The surprising truth about cholesterol and saturated fat!

“Good fats vs “bad fats”? Which ones do you need more of? Which ones will drive you to eat more and end up on your belly and bum? Our data of the micronutrient profile of Optimisers found that we have a strong craving for cholesterol and omega 3, which we struggle to get enough of […]

Why carbs, fat, sugar & alcohol affect your appetite in different ways and how to calculate your optimal targets for fat loss

Each of the different macronutrients (i.e. carbs, fat, protein, fibre and alcohol) have a unique impact on satiety and our tendency to eat more or less than we need to. This article takes you through the findings of our data analysis of forty thousand days of food logging data from more than a thousand Optimisers […]

High protein diets for weight loss: How much you need and why it works (proved by 600,000 days of food logs by people living and eating in the real world)

High protein diets for weight loss… why it works and how much do you really need?

Optimal macros for fat loss, maintenance and bulking

What if you could harness the power of your chronobiology to optimise your diet for fat loss (spring), bulking (autumn) or maintenance (winter/summer)? Our analysis of half a million days of MyFitnessPal data provides some fascinating insights into how you can dial in your macro ranges to help you optimise your diet to suit […]

How much salt do you need?

Are you getting enough (or too much) salt? And do you know what is optimal anyway? This article looks at the latest research and some novel insights about optimal sodium. While we’re at it, we’ll look at some other essential minerals that you are likely missing out on. Why is sodium important? […]

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