How Optimising ‘Protein Density’ Can Help You Maintain Muscle and Stay Full When Dieting

Dieting for fat loss is simple, but not easy. The Maths Bit Let’s use an example of a 180cm tall, 30-year-old guy with a sedentary job weighing in at 100kg, and wanting to drop down to 85kg for a show. According to the Harris-Benedict equation, his TDEE (total daily energy expenditure) would be 2971 calories.Continue reading “How Optimising ‘Protein Density’ Can Help You Maintain Muscle and Stay Full When Dieting”

‘You can’t eat that, you’re on a diet!’

Know that you can eat whatever foods you want and lose weight. You could eat low nutritional value food, McDonalds, Sweets, Ice cream and still lose weight! You could also eat super nutrient dense food; olive oil, vegetables, lean meats etc and put on weight. The underlying factor is calories. If you are in aContinue reading “‘You can’t eat that, you’re on a diet!’”

Eat the foods you like

You don’t have to cut anything out of your diet to lose weight! Yep you read it correctly! There is nothing you need to cut out to lose weight! Ask yourself do you feel okay when you cut out sugar/carbohydrates? Does a meal taste as good without fats? Are you going to enjoy your dietContinue reading “Eat the foods you like”

Diet breaks

Let’s say you have been dieting for a while and the weight is coming off. (Hopefully you’ve been doing some resistance training and consuming adequate protein along the way). On the way down you may find it useful to introduce a diet break week. All it involves is you going back up to maintenance levelContinue reading “Diet breaks”