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. […]

Optimal amino acid intake for satiety and weight loss

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 […]

Which vitamins (and how much) do you need for weight loss?

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?

“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? It seems we have a strong craving for cholesterol and omega 3. We struggle to get enough of these in our modern diet. Once we get enough […]

How do carbs, fat, sugar, alcohol and starch stimulate your appetite?

Welcome to the second part of our series looking at the key factors that influence satiety and how the type of food you eat will affect how much you eat. Following on from our first article on protein, this article looks at the satiety effect of fibre, carbs, fat, sugar, energy density, alcohol and water. […]

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 […]

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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