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?
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Optimising food for satiety: How to tame your hunger monster (using 587,187 days of MyFitnessPal data from 9,900 people!)
How to optimise your diet to manage hunger for weight loss without deprivation
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Why more protein at breakfast will help you lose weight
You’ve probably heard that dietary adage about getting 30g of protein at breakfast to help manage your appetite. Tim Ferriss popularized in his Four Hour Body and recently reiterated in this video. But does more protein at breakfast actually help you manage your hunger and keep you satisfied? 30g protein breakfast data analysis To understand whether protein […]
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Optimal Macros For Fat Loss With Less Hunger
Many people like to define their diet based on macro ranges, such as: low-carb, ketogenic, high-fat, low-fat, high-protein, or high-carb. However, if you want to control your appetite, reduce body fat, and improve your health, you probably want to know if your chosen dietary preference works. Everyone agrees that consciously restricting calories can be difficult. […]
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How to calculate your macros without losing your mind
Most macronutrient calculators give you a very specific answer about how to calculate your macros. This is simple, but unfortunately not optimal when it comes to ensuring optimal nutrition. Nutrient-dense whole foods don’t come in prepackaged satchels of protein, carbs, fat, fibre and calories that you can mix together to meet specific macronutrient and calorie […]
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How much protein do you need on a ketogenic diet?
There is a lot of confusion about ‘excess protein’ and whether you can have too much protein on keto. Insulin and protein are used to build and repair your muscles, organs and the other important parts of your body. This is an important and beneficial use of protein and insulin. Foods that contain the harder […]
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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 […]
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How to get the minimum effective dose of nutrition
The goal of Optimising Nutrition is to help you design the minimum effective dose of nutrition to support your goals (e.g. performance, weight loss, diabetes management, therapeutic ketosis, bodybuilding, etc.). When we break it down, we require food that: provides adequate micronutrients, with enough energy (but not too much), that enables you to maintain healthy […]
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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.
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How much is too 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 […]
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