weight loss Archives - Optimising Nutrition

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Nutrient Density 101

Lots of people talk about nutrient density, but few people understand what it means, how to quantify it or how to leverage its power to optimise their diet. This article clarifies several common misconceptions around this critical topic and shows you how to identify the most nutritious foods tailored to your needs and goals. […]

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 […]

The Ketogains method: Your ultimate guide to gaining muscle and losing fat on a ketogenic diet

A critical review of the Ketogains for building muscle and losing fat on a keto diet (with optimised recipes and recommended food lists for bodybuilding, fat loss and an nutrient dense aggressive PSMF).

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.

Nutrient deficiencies in YOUR diet

I recently took a look at which nutrients might be missing from various popular dietary approaches in preparation for a recent on nutrient density. At a population level, the chart below shows the proportion of the US population has a nutrient deficiency in various micronutrients. Many people are not getting enough vitamin D, vitamin E, […]

How to engineer your nutrient dense diet – Definitive Guide

There’s a lot of talk about nutrient dense diet and “superfoods”, but what do these terms really mean? Which foods actually give the most nutritional bang for your calorie buck? That is, which foods provide the most nutrients for the least number of calories? Some approaches to quantifying nutrient density (e.g. Joel Fuhrman’s Aggregate Nutrient […]

How to use your bathroom scale as a fuel gauge

“Complete abstinence is easier than perfect moderation.” St Augustine This article is a follow up to the “How to use your glucose metre as a fuel gauge” article, which has been quite popular, with lots of people reporting success in lowering their blood glucose and recalibrating their hunger signals by using the numbers they see […]

The Complete Guide to Fasting by Jason Fung (review)

Considering the massive amount of research and interest in the idea of fasting, not a lot has been written for the general population on the topic. Brad Pilon’s 2009 e-book Eat Stop Eat was a great, though fairly concise, resource on the mechanisms and benefits of fasting. Martin Berkhan’s LeanGains blog had a cult following […]

energy density, food hyper-palatability and reverse engineering optimal foraging theory

In Robb Wolf’s new book Wired to Eat he talks about the dilemma of optimal foraging theory (OFT) and how it’s a miracle in our modern environment that even more of us aren’t fat, sick and nearly dead.[1] But what is optimal foraging theory[2]? In essence, it is the concept that we’re programmed to hunt and […]

Nutrient dense foods for weight loss and insulin resistance

I found a number of people that were using a combination of the optimal foods for diabetes and nutritional ketosis and the optimal foods for weight loss lists. So I thought it would be useful to combine the two approaches into a single list of foods for people who want to lose weight but who were still somewhat insulin resistant. optimal […]

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