Why does protein suppress your appetite?
The percentage of protein in your diet is highly correlated with how much food you will consume. It’s not merely a matter of eating more protein, but rather, reducing energy from fat and non-fibre carbohydrates. This will lead to an increased percentage of energy from protein. We instinctively gravitate to foods that are highly processed. These […]
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Systematising satiety: How to optimise your diet to manage hunger
How to optimise your diet to manage hunger for weight loss without deprivation
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Will Tim Ferriss’ 30g protein breakfast 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 popularised 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 Much Protein Do You Need To Reduce Hunger For Weight Loss?
There is a lot of discussion and confusion on the interwebs around protein. Will too much protein raise my blood sugars? Will protein ‘kick me out of ketosis’? Won’t too much protein it hurt my kidneys? Will protein raise mTOR and give me cancer? Isn’t protein is a poor energy source? But I don’t want … How much protein do you need to optimise satiety?
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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 keto ?
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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The secrets to a sustainable Protein Sparing Modified Fast (PSMF) diet (with recipes and optimised food lists)
How to maximise fat loss with the safely with the PSMF while minimising cravings and nutrient deficiencies.
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