Breakfast like a king, lunch like a prince and dinner like a pauper
A popular adage suggests we should “eat breakfast like a king, lunch like a prince and dinner like a pauper”. [1] [2] [3] [4] [5] [6] We interrogated more than half a million days of food diaries to see whether it is actually helpful. Breakfast The chart below shows the proportion daily calories consumed at breakfast […]
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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 […]
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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 […]
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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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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 […]
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