protein – Optimising Nutrition

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Don’t Eat for Winter!

Modern processed food uses the same formula that Mother Nature uses to provide hyper-palatable food in autumn to help us eat more, store fat, and prepare for winter. In our modern food environment “comfort foods” are designed to be delicious and allow us to consume more of them. We are instinctively drawn to foods that […]

optimising 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. […]

how to optimise your protein, fat and carbohydrates to minimise hunger

In the How much protein do you need to optimise satiety article we looked at the critical role of protein in managing hunger. The analysis of half a million days of MyFitnessPal data showed that your body is satisfied with less energy when you give it adequate protein. Hunger increases if we don’t get enough protein. So, with protein […]

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? →

how to optimise your macro nutrient targets (protein, fat and carbs)

Most macronutrient and calorie calculators give you a specific target for calories, carbs, fat, protein and fibre. 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 […]

how much protein do I 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 […]

micros > macros?

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? In the good old days, before your food was grown in nutrient depleted soil and the creation of nutrient-poor processed frankenfood, we just ate food. We didn’t have to […]

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 […]

nutritious protein sparing modified fast diet foods

The nutrient-dense Protein Sparing Modified Fast (PSMF)

The Protein Sparing Modified Fast (PSMF) is regarded by many to be the most effective way to lose body fat while preserving muscle and avoiding rebound binge eating due to nutrient deficiencies. First developed in the 1970s, the PSMF has seen various permutations in weight loss clinics and the bodybuilding community. While the specifics vary […]

micronutrients at macronutrient extremes

In the previous article, Which Nutrients is YOUR Diet Missing?, we looked at the micronutrients that you might be lacking when following popular dietary strategies such as vegan, Paleo, keto, or zero carb. As a follow-up, I thought it would be interesting to look at the effect on essential micronutrients if we define our dietary […]

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