Whether you’re supporting clients to put together a cardioprotective meal plan or wondering how to prioritise your own heart health through nutrition, it’s important to understand the basics of a cardioprotective diet. 

In this blog, we’ll outline the best foods for heart health, those to avoid, and who can benefit from adopting a heart-healthy meal plan. 

What is a cardioprotective diet?

A cardioprotective diet is a scientifically supported nutrition strategy designed to reduce the risk of cardiovascular disease. Through an emphasis on whole foods, a cardioprotective diet can positively influence lipid profiles, lower blood pressure, reduce systemic inflammation, and enhance endothelial function. 

Cardioprotective foods for heart health

A cardioprotective diet pattern focuses on foods high in omega-3 fatty acids, antioxidants, and fibre, with a strong emphasis on plant-based fats like extra virgin olive oil and nuts, as well as nitrate-rich vegetables and polyphenol-rich fruits. 

At the same time, it discourages the consumption of trans fats, processed foods, refined carbohydrates, and excess sodium, all of which are associated with vascular dysfunction and increased cardiovascular risk.

Who can benefit from a cardioprotective diet?

This style of eating benefits a broad population, particularly those with existing cardiovascular risk factors or conditions. 

Individuals with hypertension, dyslipidaemia, or a family history of heart disease will benefit from the anti-inflammatory and lipid-lowering properties of cardioprotective foods. People managing type 2 diabetes or metabolic syndrome may also see improvements in insulin sensitivity and vascular health. 

Personal trainers working with ageing clients, those returning from injury or illness, or athletes seeking better recovery and cardiovascular performance, can use this dietary strategy to complement exercise programs and promote long-term heart health.

What can I eat on a cardioprotective diet?

Fatty fish

The benefits

Fatty fish such as salmon, mackerel, sardines, and anchovies are rich in long-chain omega-3 fatty acids (EPA and DHA). These compounds lower triglycerides, reduce arrhythmic risk, and promote the resolution of inflammation through the generation of resolvins and protectins. The GISSI-Prevenzione trial found that 1 g/day of omega-3s in patients post-myocardial infarction led to a 14% reduction in total mortality, a 17% reduction in cardiovascular mortality, and a 45% reduction in sudden cardiac death. 

How to get started

Incorporate omega-3–rich fatty fish like salmon, mackerel, or sardines 3 times per week. For those on a plant-based diet, consider flaxseed oil (for a source of APA) or supplements made from spirulina or chlorella (which contain EPA and DHA). For more details on Omega-3 fatty acids, be sure to check out our introduction to Omega-3s. 

Nuts and seeds

The benefits

Nuts and seeds, particularly walnuts, almonds, chia, and flax, provide a source of unsaturated fats, fibre, and plant-based omega-3s (ALA). They are associated with reduced LDL cholesterol levels due to the presence of phytosterols and soluble fibre. Rich in polyphenols and vitamin E, they also exert anti-inflammatory and antioxidant effects. A meta-analysis showed regular intake of nuts and seeds is linked to lower total cholesterol, LDLs and triglycerides for all adults. However, effects are greater for those with type 2 diabetes or those eating more than 60g of nuts per day. 

How to get started

Consume 28-60g of nuts and seeds per day. Bear in mind that nuts and seeds are calorie-dense—aim not to overconsume, particularly if maintaining a calorie deficit. 

Extra virgin olive oil

The benefits

A cornerstone of the Mediterranean diet, extra-virgin olive oil (EVOO) is high in monounsaturated fats and phenolic compounds like hydroxytyrosol and oleuropein. These improve HDL function, reduce LDL oxidation, and reduce vascular inflammation. The PREDIMED trial found that individuals following a Mediterranean diet supplemented with EVOO experienced a 30% reduction in major cardiovascular events. 

How to get started

Use EVOO as your primary culinary fat, including for cooking and dressings. 

Leafy greens and cruciferous vegetables

The benefits

Vegetables such as spinach, kale, rocket, and broccoli are rich in dietary nitrates, which the body converts into nitric oxide—a molecule that promotes vasodilation and helps reduce blood pressure. These vegetables also provide potassium, folate, and a variety of antioxidants that protect vascular function and support endothelial health. The Nurses’ Health Study found that higher consumption of leafy green vegetables was associated with a significantly lower risk of coronary heart disease.

How to get started

Aim to include several servings of leafy greens and cruciferous vegetables per day.

Berries

The benefits

Berries, including blueberries, strawberries, and pomegranates, are rich in anthocyanins—polyphenols with vasodilatory, antioxidant, and anti-inflammatory properties. This supports nitric oxide synthesis and endothelial function. Regular berry intake has been associated with a reduced risk of myocardial infarction in young and middle-aged women, and has also been shown to improve systolic blood pressure and arterial stiffness. 

How to get started

One to two servings daily is a practical target. Add a handful of berries to yoghurt, or mix into a smoothie. 

Whole grains

The benefits

Whole grains such as oats, quinoa, brown rice, and barley are rich in dietary fibre—particularly beta-glucans—which reduce LDL cholesterol by binding bile acids in the gut. They also promote a diverse and healthy gut microbiome, leading to the production of short-chain fatty acids with systemic anti-inflammatory effects. A large meta-analysis found that each 90 g/day increase in whole grain intake was associated with a 22% lower risk of cardiovascular disease, a 19% reduction in coronary heart disease, and a 17% decrease in all-cause mortality. 

How to get started

To maximise these benefits, prioritise 100% whole grain products and minimise intake of refined carbohydrates, which lack these protective compounds.

Legumes

The benefits

Legumes—including lentils, chickpeas and black beans—are low glycaemic, high in fibre, and contain isoflavones with mild phytoestrogenic properties. These support vascular health by reducing LDL cholesterol and improving insulin sensitivity. A cohort study published in the Archives of Internal Medicine found that consuming legumes ≥4 times per week reduced CHD risk by 22%. 

How to get started

Aim for at least 3 servings of legumes per week. This could look like adding beans to a salad, making a lentil-based soup or sauce, or swapping out beef mince for lentils in bolognese. 

Garlic

The benefits

Garlic is rich in organosulfur compounds, including allicin, which may exert cholesterol-lowering effects, similar to the mechanism of statins. These compounds also promote vasodilation and have mild antithrombotic properties. A systematic review and meta-analysis found that garlic supplementation significantly reduced systolic blood pressure, with an average reduction of 8.4 mmHg in individuals with hypertension (Ried et al., 2008). 

How to get started

For optimal potency, garlic is most effective when consumed raw or lightly cooked, preserving its bioactive sulphur compounds.

Dark chocolate

The benefits

High-quality dark chocolate (≥70% cocoa) provides flavanols, which enhance nitric oxide bioavailability, improve arterial compliance, and reduce oxidative stress. A 2010 meta-analysis found that flavanol-rich cocoa products reduced systolic blood pressure by an average of 3.2 mmHg and diastolic pressure by 2.0 mmHg, with more pronounced effects in individuals with hypertension. These findings support the inclusion of dark chocolate as a functional food in cardioprotective diets. 

How to get started

Choose low-sugar varieties and limit intake to 20–30 g per day to maximise benefit without excessive caloric load.

Green tea and hibiscus tea

The benefits

Green tea contains catechins, which support endothelial function and lower LDL. Hibiscus tea is rich in anthocyanins and has been shown in clinical trials to lower blood pressure in those experiencing hypertension. A review of multiple RCTs concluded that hibiscus tea can reduce systolic BP by up to 7 mmHg. 

How to get started

Try swapping a cup of your regular tea or coffee for green tea or hibiscus. Consuming 2-3 cups of either tea daily is a great cardioprotective habit. 

What can’t I eat on a cardioprotective diet?

To fully benefit from a cardioprotective approach, certain foods should be minimised or avoided entirely:

• Processed meats, such as bacon and sausages, which contain nitrates and increase CVD risk.
• Trans fats, often found in margarine and packaged baked goods, which elevate LDL and lower HDL.
• Refined carbohydrates, such as white bread and pastries, which spike insulin and contribute to endothelial dysfunction.
• Added sugars, especially from soft drinks and confectionery, which increase triglycerides and promote inflammation.
• High-sodium foods, including canned soups and salty snacks, which elevate blood pressure.
• Ultra-processed foods, which typically combine multiple risk-enhancing ingredients.

Reducing intake of these foods and prioritising nutrient-dense whole foods can significantly lower the risk of atherosclerosis, hypertension, and heart failure. This will complement the inclusion of the heart-healthy foods listed in the section above. 

How do cardioprotective foods work? 

The table below outlines the mechanisms underlying the cardioprotective nature of the food groups outlined in this article. 

= Positive effect

= Strong evidence/moderate-to-high effect

= Strong, multiple-mechanism support

Putting a cardioprotective diet into action

By understanding the principles of a cardioprotective diet and applying them to client nutrition, you can provide holistic, evidence-based guidance for heart health. When paired with consistent physical activity, this dietary pattern serves as a powerful tool for reducing cardiovascular risk and supporting long-term performance and recovery.

If you’re looking for more guidance on maintaining or improving your heart health, My Vital Metrics offers a range of services to support you. From our Optimal Health Blood Test to our Bespoke Nutrition Coaching, we’re on hand to offer data-backed advice. View our Healthy Heart Services to find out more.

Whether you’re trying to eat healthier, exercise smarter, or simply understand how nutrition supports your wellbeing, omega-3 fatty acids are a great place to start. 

You’ve probably heard the term thrown around in health magazines, on supplement labels, or by your trainer. But what are omega-3 fatty acids, exactly? And more importantly, what do omega-3 fatty acids do for your body?

Let’s break it down.

What are Omega-3 fatty acids?

Omega-3 fatty acids are a type of polyunsaturated fat, often called “healthy fats”. These fats are essential to your body’s function, but here’s the kicker: your body can’t make them on its own. That means you have to get them through food or supplements.

There are three main types of omega-3s you need to know about: ALA, EPA, and DHA. If you’ve ever asked, “What is omega-3?” then this blog is for you. 

Types of Omega-3 fatty acid

ALA: The plant-based omega-3

ALA (alpha-linolenic acid) is found in plant sources like flaxseeds, chia seeds, and walnuts. It’s an important form of omega-3, especially if you’re following a vegetarian or vegan diet. However, there’s a catch: ALA must be converted into EPA and DHA, the two forms your body can use, and only about 10% of it makes it through that process.

This is why people on plant-based diets should consider a supplement like algae oil to ensure they’re getting usable omega-3 fatty acids.

EPA: The inflammation fighter 

EPA (eicosapentaenoic acid) is mostly found in oily fish like salmon, sardines, and mackerel. It’s deeply involved in your body’s inflammatory response and helps support cardiovascular and immune health. Many of the benefits of omega-3s, such as reduced inflammation and heart protection, can be traced to EPA.

DHA: Brain and vision support

DHA (docosahexaenoic acid) is another marine-based omega-3, and it’s vital for brain, nervous system, and eye health. It plays a key role in cognitive function, memory, and even mood regulation. DHA is the most abundant omega-3 fatty acid in the brain, making it essential for mental clarity and focus.

Why are omega-3s so important?

Omega-3 fatty acids impact nearly every system in the body, offering a wide range of health benefits. They help reduce inflammation, support cardiovascular health, boost brain function, improve mental wellbeing, and promote strong joints and vision. So, if you’ve ever wondered, “Is omega-3 good for you”? The answer is a firm yes.

5 key omega-3 benefits

Reduce inflammation

Chronic inflammation is a significant factor in many modern diseases, and omega-3 fatty acids help alleviate it. EPA and DHA generate compounds called resolvins and protectins, which tell the body when it’s time to “switch off” inflammation.

Omega-3s also balance out omega-6 fatty acids, another type of polyunsaturated fat. While both are essential, omega-6s tend to promote inflammation, especially when consumed in high amounts (as found in vegetable oils and processed foods). The interaction between fatty acids is complex, but maintaining a healthy omega-3 to omega-6 ratio may help to reduce the risk of many conditions, including heart disease, autoimmune conditions, and joint problems.

Support heart health 

Can omega-3 lower cholesterol? Research suggests that EPA and DHA can reduce triglyceride levels, slightly lower blood pressure, and even stabilise heart rhythms. They also support healthy blood vessels and may modestly increase HDL (the “good” cholesterol). That’s why many doctors recommend omega-3 supplements or regular intake of oily fish as part of a heart-healthy plan.

Enhance brain function

Your brain is nearly 60% fat, and DHA is a major component of that. DHA and other essential fatty acids help keep brain cell membranes fluid and aid neurotransmission, which is how brain cells communicate.

Studies show that omega-3 fatty acids support cognition, improving memory, reducing mental fatigue, and supporting focus. They’re especially important during childhood brain development and may protect against cognitive decline later in life.

Support eye and bone health

DHA is highly concentrated in the retina and supports both visual development in children and long-term eye health in adults. At the same time, omega-3s help reduce joint stiffness and inflammation, making them a powerful ally for people with arthritis, as well as those recovering from intense exercise.

Improve mental health

Does omega-3 help with depression or anxiety? There’s growing evidence that omega-3 fatty acids, especially EPA, may support mood regulation by influencing neurotransmitters like dopamine and serotonin. Low omega-3 intake has been linked to higher rates of depression, anxiety, and even ADHD. Adding omega-3 fatty acids to your routine may offer a natural way to support mental well-being.

How to add omega-3s to your diet: Foods high in omega-3

Adding omega-3 to your diet may be easier than you think. While oily fish is a popular source of omega-3, there are plenty of plant-based options and supplements available as well. 

If you’re wondering what foods contain omega-3, the lists below are a good place to start. 

Marine sources of omega-3 (EPA + DHA)

• Salmon
• Mackerel
• Sardines
• Anchovies
• Herring
• Cod liver oil
• Algae oil (for vegans and vegetarians)

Plant-based sources of omega-3 (ALA)

• Flaxseeds
• Chia seeds
• Walnuts
• Hemp seeds
• Edamame
• Brussels sprouts

If you’re aiming to eat more foods high in omega-3, start by incorporating oily fish into your diet 2–3 times per week. Plant-based? Then boost your intake of ALA-rich seeds and nuts, and consider a daily algae oil supplement for DHA and EPA.

Can you have too much omega-3?

While omega-3 fatty acids are essential to overall health, it is possible to encounter side effects, particularly with over-supplementation. Consuming too high a dose of omega-3 supplements, such as fish oil, can result in uncomfortable side effects like acid reflux, diarrhoea, headaches, and more. 

The European Food Safety Authority recommends an upper limit of 5,000mg per day for all omega-3 fatty acid types combined. As with any supplement, consult a health professional if you experience any adverse effects. 

Does omega-3 help with weight loss?

While omega-3s won’t replace diet and exercise, they can support weight loss in several indirect ways.

They help reduce inflammation, improve insulin sensitivity, and even support lean muscle mass recovery after exercise. Some research suggests omega-3s may also help reduce appetite and improve mood, which can positively impact eating behaviour.

Final thoughts: Why omega-3 fatty acids matter

To sum it up: Omega-3 fatty acids are essential for health, and the modern diet often falls short. Whether you’re focused on fitness, performance, heart health, or mental clarity, omega-3s can make a real difference to your nutrition and overall health. 

Ready to optimise your health?

At My Vital Metrics, we use data-driven tools to help you understand your health on a deeper level,  from body composition to inflammation markers and beyond. Whether you want to improve your diet, enhance recovery, or track long-term health goals, we’re here to help.

You can book a full blood panel with us to assess inflammatory markers, or book a cholesterol test to make sure your triglycerides are in check.

 If you’re aiming to build muscle, one of the most important factors outside your training program is your nutrition—specifically your protein intake. Whether you’re a personal trainer guiding clients, an athlete chasing performance gains, or someone looking to improve your physique, understanding what makes an effective high-protein meal can make a significant difference in your results.

At its core, a high-protein meal for muscle gain provides enough quality protein to support muscle repair and growth. To truly support muscle growth, it’s essential to hit your daily protein target consistently—ideally 1.6 to 2.2 grams of protein per kilogram of body weight, spread across meals and snacks. 

High-protein meals for muscle gain provides the amino acids needed to stimulate muscle protein synthesis and promote recovery after training. But beyond the numbers, the right protein-rich meals can also support satiety, aid fat loss, and help you recover faster between sessions.

This blog will explore a range of high-protein meals for muscle gain, with practical options for every lifestyle and dietary preference. From quick and easy breakfasts to post-training dinners, and from vegetarian options to meal prep solutions, you’ll find guidance on how to structure your meals to align with your training goals. We’ll also answer common questions like “what is a high-protein meal?” and discuss how to combine protein with carbs and fats for optimal performance.

We know that one of the biggest challenges is making high-protein eating sustainable. That’s why we’ll also include tips for budget-friendly choices, low-calorie high-protein options, and meals that can be prepped in advance to save you time during the week.

Want to learn how much protein you should be eating? Read our guide: How Much Protein Should I Eat to Gain Muscle.

Looking for tailored support? Explore our Bespoke Nutrition Coaching service to get a personalised plan based on your goals.

The role of high protein meals for muscle gain

Protein quality plays a crucial role in muscle repair and growth, especially for active individuals. Animal-based proteins are considered complete proteins because they contain all nine essential amino acids in optimal ratios. These proteins are also highly digestible and rich in leucine, a key amino acid that directly stimulates muscle protein synthesis.

Plant-based proteins, like beans, lentils, and grains, are typically incomplete, meaning they lack one or more essential amino acids or provide them in lower quantities. This can make it more challenging for vegans to meet their muscle-building needs through whole foods alone. However, by combining different plant sources,  individuals can still achieve a complete amino acid profile over the day.

Bioavailability is another factor to consider. Animal proteins are generally absorbed and used more efficiently by the body, while plant proteins may require higher overall intake to match their effects. Fortified or blended plant-based protein powders, such as pea protein powder, can help bridge this gap. Additionally, vegan-friendly essential amino acid drops are available and can be added to food or drinks to help ensure adequate intake, particularly of leucine and other key amino acids.

These high-protein breakfast options will get your day started right with balanced macros, high satiety, and plenty of protein for muscle gain. 

Meal 1: High protein yoghurt bowl 

Breakfast, vegetarian: 329 calories, 41g protein

• 200g low-fat Greek yoghurt 
• 1 scoop vegan protein powder
• 50g mixed berries
• 15g chia seeds
• 1 tsp maple syrup 

To make this meal vegan, you can substitute the Greek yoghurt with a soy yoghurt, and the whey protein powder with a vegan protein powder.

Meal 2: Breakfast wrap 

Breakfast: 525 calories, 46g protein

• 2 eggs
• 2 chicken sausages
• 1/4 tin of baked beans
• High protein wrap 

Meal 3: Vegan smoothie 

Breakfast, vegan: 370 calories, 28g protein

• 1 medium banana
• 1 scoop vegan protein powder 
• 1 tbsp peanut butter 
• 300ml unsweetened almond milk 
• 1 tbsp chia seeds 
• Ice cubes 

High protein lunch options

These high-protein lunch ideas are perfect for meal prep, making for a nutritious weekday lunch. 

Meal 4: Tuna pasta salad 

Lunch, Pescatarian: 568 calories, 45g protein 

• 100g wholewheat pasta 
• 1 tin of tuna (100g) 
• 30g light mayo 
• 50g cherry tomatoes
• 30g sweet corn
• 10g olive oil 

Meal 5: Chicken burrito bowl

Lunch: 605 calories, 53g protein

• 150g chicken breast
• 75g cooked brown rice
• 50g black beans
• 50g guacamole 
• Diced onions 
• Drizzle salsa 

High protein dinner ideas

These high-protein dinner options combine quality protein, healthy fats, and carbs for a satiating evening meal. 

Meal 6: sweet potato beef bowls

Dinner: 500 calories, 58g protein 

• 150g 5% beef mince
• 100g sweet potato
• 100g steamed broccoli 
• 100g cottage cheese 

Meal 7: Salmon and quinoa with pesto

Dinner, Pescatarian: 600 calories, 40g protein

• 120g salmon, grilled
• 75g cooked quinoa
• 50g green peas
• 1 tbsp pesto 

Meal 8: Firecracker chicken with potatoes and green beans 

Dinner: 620 calories, 40g protein

• 150g chicken breast
• 2 tbsp sriracha sauce
• 2 tbsp soy sauce 
• 1 tbsp ketchup 
• 1 medium potato 
• 100g green beans 

Meal 9: Tofu and edamame stir fry 

Dinner, Vegan: 500 calories, 32g protein

• 150g extra firm tofu
• 100g edamame
• 100g stir-fry veg mix 
• 1 tsp sesame oil 
• Stir-fry sauce packet 

Meal 10: Creamy pasta 

Dinner, Vegan: 630 calories, 42g protein

• 100g red lentil pasta
• 100g white beans
• 85g cherry tomatoes
• Garlic and parmesan
• White onion 

Meal 11: Thai red cod curry 

Dinner, Pescatarian: 580 calories, 42g protein

• 150g cod
• 100ml coconut milk
• 100g green beans 
• 50g uncooked brown rice
• Tbsp red curry paste

Meal 12: Turkey mince spaghetti bolognese 

Dinner: 500 calories, 42g protein 

• 150g lean turkey mince
• 100g wholewheat pasta
• 1/2 white onion
• 1 small carrot, 40g mushrooms 
• 100g tinned chopped tomatoes
• 1 tbsp tomato puree 

Eating for muscle gain doesn’t need to be complicated. The most important principle is consistency—consistently training hard and consistently fuelling your body with the nutrients it needs to recover and grow. High-protein meals are a cornerstone of this approach, and once you get into the rhythm of planning and preparing them, they become second nature.

Throughout this blog, we’ve shown that high-protein meals don’t have to be boring, expensive, or time-consuming. Whether you’re eating animal products or following a vegetarian approach, whether you’re prepping your meals in bulk or cooking fresh every day, there’s a way to meet your protein targets that works for you.

Optimise nutrition for muscle gain today 

For PTs and coaches, helping clients build confidence in the kitchen is a game-changer. When clients understand the “why” behind their meal structure and learn how to prep meals ahead of time, compliance and results both improve. Encourage clients to treat meal prep not as a chore but as a strategy for success.

To get the full picture, read our companion blog: How Much Protein Should I Eat to Gain Muscle.

Ready to take it further? Our Bespoke Nutrition Coaching helps you translate the science into results with a plan tailored to your goals, training load, and lifestyle.

Cutting carbs is a common weight loss strategy. 

From keto to more moderate low-carbohydrate approaches, low-carb diets are often praised for accelerating fat loss, controlling cravings, and improving metabolic health. However, misconceptions and confusion surround low-carbohydrate diets—do you need to cut carbs completely? Is it sustainable to eat a low-carb diet long-term? And should you eat a low-carbohydrate diet for weight loss?

In this blog, we’ll answer all these questions by diving into the science of exactly how a low-carbohydrate diet can help with weight loss. 

What is a low-carbohydrate diet?

A low-carb diet is any diet where a small proportion of your daily calorie intake comes from carbohydrates. Some examples of low-carb diets and eating patterns include: 

• The ketogenic diet (or keto diet)
• The Atkins diet
• The Paleo diet
• The South Beach diet
• And other Very Low Carb Diets (VLCDs)

The exact ratio of carbs required to make a diet count as low-carb is disputed, with research suggesting that diets containing anything from 5-40% carbohydrates count as “low-carb”.  

How does a low-carb diet help with weight loss?

The science behind low-carb weight loss

Many people turn to a low-carb diet with the hope that it will accelerate their weight loss. But how does this work?

A low-carb diet promotes weight loss by lowering insulin levels, encouraging fat-burning, and reducing appetite. Let’s take a closer look. 

Lower insulin, burn fat

Carbohydrates raise blood sugar levels, triggering the release of insulin. High insulin levels promote fat storage and block fat burning. 

By reducing carbs, a low-carb diet lowers insulin levels, allowing the body to access stored fat for energy. This is particularly beneficial for individuals with insulin resistance or metabolic syndrome.

A very low-carb diet (VLCD) has been shown to increase insulin sensitivity in older adults.

Fat as fuel and ketosis

Very low-carb diets (like keto) can push the body into ketosis. This is a metabolic state in which the body is using ketones from fat as its main energy source, rather than glucose from carbohydrates. 

The state of ketosis is not unique to low-carb diets, but serves as a mechanism to provide the body with an alternative fuel source during periods of caloric restriction. As such, ketosis can also be reached after an extended period of fasting, and is a goal of some intermittent fasting schedules.  

When it comes to weight loss, a keto diet isn’t essential. A non-ketogenic diet that maintains a caloric deficit will also lead to weight loss, while other low-carb diets can still promote fat burning by minimising insulin spikes.

Reduced hunger and cravings

Protein and fat—key components of a low-carb diet—are highly satiating.

• Protein boosts satiety hormones, such as GLP-1 and PYY, which help keep hunger in check.
• Fat slows digestion, stabilising energy levels and reducing cravings.

Studies show that people naturally eat fewer calories on a low-carb diet, even without strict calorie counting.

Low-carb vs low-calorie diet: Which is better?

If your goal is weight loss, you’ll need to maintain a calorie deficit—consuming fewer calories than you use. Whether you should eat a low-carbohydrate diet for weight loss vs a regular calorie deficit will depend on your goals and preferences. 

A low-carb diet focuses on reducing carbohydrate intake while prioritising protein and healthy fats. In contrast, a low-calorie diet reduces overall calorie consumption, regardless of macronutrient composition. While both can lead to weight loss, they work through different mechanisms.

A low-carb diet helps regulate insulin levels, reducing fat storage and encouraging the body to burn stored fat for energy. It can also naturally suppress appetite, leading to lower calorie intake without conscious restriction. This makes it particularly beneficial for those struggling with cravings, insulin resistance, or metabolic conditions like type 2 diabetes. However, to lose weight on a low-carb diet, you will still have to maintain a calorie deficit. 

While a low-carb diet isn’t required for weight loss, a calorie deficit is. 

Someone following a balanced low-calorie diet that includes carbs can still lose weight effectively. The advantage of a low-carb diet is that it may make maintaining a calorie deficit easier since many carbohydrate-rich foods are higher in calories. Similarly, a lower-carb diet may help to reduce hunger and stabilise energy levels.

The best diet for weight loss depends on your preferences and lifestyle. While a low-carb approach can be useful, some people may find that they adhere better to a diet that includes healthy carbs, such as whole grains and fruit, while still maintaining a calorie deficit.

Benefits of a low-carb diet (for weight loss and beyond)

Weight loss and fat reduction

Low-carb diets can promote weight loss and fat reduction by reducing insulin levels, increasing fat oxidation, and lowering appetite. Studies show that restricting carbohydrates leads to greater short-term weight loss than low-fat diets, partly due to water loss and increased satiety from a higher protein intake. 

A 2014 randomised trial published in the Annals of Internal Medicine found that a low-carb diet was more effective than a low-fat diet at promoting weight loss and improving cardiovascular risk factors. The same study reported enhanced fat loss and improved insulin resistance. 

While a low-carb diet doesn’t guarantee weight loss, the research suggests it can support it. 

Improved metabolic health

Low-carb diets can improve metabolic health by reducing insulin resistance, lowering triglyceride levels, and improving blood glucose control. Decreasing carbohydrate intake encourages the body to shift toward greater fat oxidation and reduced insulin secretion, resulting in improved glycemic regulation. 

A 2020 systematic review concluded that low-carb diets significantly reduced HbA1c levels and improved insulin sensitivity in people with type 2 diabetes, while a 2015 meta-analysis found that participants on low-carb diets experienced significantly lower predicted risk of atherosclerotic cardiovascular disease events than those on low-fat diets, highlighting a positive impact on cardiometabolic risk markers.

Better appetite control and reduced cravings

One key benefit of a low-carb diet is that it can improve appetite regulation and reduce cravings, especially for high-sugar and high-starch foods.

A 2015 randomised controlled trial found that individuals following a low-carbohydrate diet found significant differences in peptide YY (a satiety signal) between the low-carb and low-fat groups. Interestingly, there was no significant difference in ghrelin (another “hunger hormone”) between the two groups.

Similarly, research into keto diets has demonstrated that a low- or very low-carb diet can have a significant effect on appetite and satiety, helping to curb hunger throughout the day and minimise cravings.  These findings support the role of low-carb diets in naturally reducing caloric intake through appetite suppression.

Drawbacks of a low-carb diet

Potential low-carb diet side effects

Low-carb diets may cause short-term side effects such as fatigue, headaches, dizziness, nausea, constipation, irritability, and more. Combined, these symptoms are commonly referred to as “keto flu”. These symptoms occur as the body adapts to burning fat instead of carbohydrates, and are usually temporary. Staying well hydrated, replenishing electrolytes, getting good quality sleep, and avoiding intense workouts can help to make this more manageable.

Long-term considerations

The long-term safety and efficacy of a low-carb diet are debated. 

Maintaining a low-carb diet long term can lead to nutritional deficiencies, particularly in fibre, B vitamins, and certain minerals. Some individuals may also experience increased LDL cholesterol, while a diet that is consistently low in fibre can lead to digestive issues. Some research indicates that consuming a low-carbohydrate diet long term may be linked to the development of kidney stones and osteoporosis. 

Who can benefit most from a low-carb diet?

Some groups of people may benefit from a low or lower-carb diet, including: 

• Those who have struggled to lose weight on a higher-carb diet
• People with insulin resistance or type 2 diabetes
• Individuals with metabolic syndrome
• Those who naturally prefer a high-protein diet

However, a low-carb diet may not be a suitable choice for everyone. Those in the following categories may want to avoid a low-carb diet: 

• Individuals with certain medical conditions
• Athletes and highly active individuals
• People who struggle with dietary restrictions
• Those who are currently struggling with disordered eating or an eating disorder

If you’re unsure whether a low-carb diet is suitable for you, reach out to your GP or another registered medical professional to get the all clear before you start.  

Common questions about low-carb diets

Can you lose weight with a low-carb diet?

Yes, low-carb diets can lead to weight loss by reducing insulin levels, increasing fat burning, and promoting satiety, which helps reduce overall calorie intake. However, a low-carb diet is not the only way to lose weight—any diet with a calorie deficit will lead to weight loss. 

How many carbs per day should you eat for weight loss?

For weight loss, a low-carb diet typically involves consuming 50–150 grams of carbs per day. Very low-carb or ketogenic diets may restrict intake to under 50 grams daily. The ideal amount depends on your goals, activity level, and health status.

What are the best low-carb foods for weight loss?

The best low-carb foods for weight loss include non-starchy vegetables (such as spinach, broccoli, and cauliflower), lean proteins (chicken, eggs, fish), healthy fats (avocados, nuts, olive oil), and low-carb dairy (Greek yoghurt, cheese). These foods are nutrient-dense, promote satiety, and help maintain energy while supporting fat loss.

Can you build muscle on a low-carb diet?

Yes, you can build muscle on a low-carb diet, provided you consume adequate protein and engage in resistance training. While carbs support performance, muscle growth primarily depends on total calorie intake, protein quality, and training intensity, making muscle gains achievable even with reduced carbohydrate consumption. However, if your focus is on endurance or a more cardio-heavy sport, you are likely to need to include more carbohydrates in your diet. 

Is a low-carb diet safe long term?

While a well-formulated low-carb diet can be an effective weight-loss strategy in the short term, some research suggests that maintaining a low-carb diet long term can be detrimental. A 2019 longitudinal study found that a low-carb diet was positively associated with all-cause mortality across a large sample size. The study found that participants with the lowest dietary carbohydrate intake had the highest risk of cardiovascular disease, cancer mortality, and overall mortality. 

Need help deciding if a low-carb diet is right for you?

We hope this blog has served as a useful guide to the benefits and limitations of eating a low-carbohydrate diet for weight loss. 

If you’re looking for personalised nutrition support, our MVM Bespoke Nutrition Coaching could be for you. Reach out to the team at My Vital Metrics to find out more.

How much protein should I eat to gain muscle? 

If you’ve asked yourself if you’re getting enough protein to support your gains, you’re in the right place. At its core, building muscle is a result of two essential elements: training hard while in a caloric surplus. However, neglect your protein intake, and you’re unlikely to see the results you’re hoping for. 

In this article, we’ll take a data-driven approach to understanding your protein needs. Get to grips with how much protein you need, where to get it from, and how to integrate it into your workout routine. 

What is protein? 

Proteins are naturally occurring compounds made of amino acids. When it comes to nutrition, protein is one of the three core macronutrients that give the body energy. 

Protein is essential for growth and repair and is constantly broken down (catabolism) and built (anabolism). Where protein muscle synthesis exceeds protein breakdown, muscle growth (hypertrophy) can occur.  

What is hypertrophy?

Muscle hypertrophy is the process of increasing the size of muscle fibres through resistance training and proper nutrition. It occurs when the body repairs and rebuilds muscle tissue after stress from exercise, particularly strength training. This adaptation happens through muscle protein synthesis (MPS), where protein intake provides the amino acids needed for growth. 

There are two types of hypertrophy: myofibrillar hypertrophy, which increases muscle density and strength, and sarcoplasmic hypertrophy, which boosts muscle volume by increasing glycogen and fluid storage. Both contribute to muscle growth, and a well-structured training programme combined with sufficient protein intake is key to maximising hypertrophy. Understanding how much protein you should eat is the first step.

How does protein support muscle growth?

Protein is the foundation of muscle growth. When you train, especially with weights, you create tiny tears in your muscle fibres. This doesn’t sound ideal, but it’s key to growth—your body repairs these tears, making the muscles stronger and larger over time. Protein provides the amino acids needed for this repair process, fuelling muscle protein synthesis (MPS). Without enough protein, your body struggles to rebuild effectively, and progress stalls.

But it’s not just about getting more protein—it’s about getting enough, consistently, to keep MPS elevated. Protein timing, quality, and total intake all play a role, and understanding how they work together can make a huge difference to your results.

How much protein should I eat to gain muscle?

Optimal protein intake depends on a variety of individual factors, such as age, sex, activity level, weight, and body composition. 

The optimal protein intake for muscle growth typically falls between 1.6–2.2g per kg of body weight per day, depending on training intensity and individual goals. For those in a calorie deficit or training at high volumes, aiming towards the higher end of this range can help preserve muscle mass and support recovery. 

For example, a person weighing 80kg (176lb) would want to consume between 128-176g of protein per day. 

You might encounter recommendations for far less protein. These lower recommendations—such as 0.75g per kg—are the minimum amount required to avoid protein deficiency. If you’re looking to build muscle, this wouldn’t be enough. A higher protein intake is essential to gain muscle and can also benefit metabolism, immunity, satiety, and performance. 

How to calculate how much protein I need 

There are a few ways to calculate your protein needs, but the easiest way to work out how much protein you need is by using your body weight. 

By body weight

Using the protein goal above (1.6-2.2g per kg of body weight), it’s easy to calculate your daily protein intake. For example: 

50kg (110lb): 80-110g of protein

70kg (154lb): 112-154g of protein

90kg (198lb): 144-198g of protein

As you gain muscle (or drop overall weight), make sure to adjust your calorie and protein needs accordingly. 

By lean body mass

A second method of calculating your daily protein needs uses your lean body mass (LBM) rather than overall bodyweight. Your LBM includes the weight of everything except body fat: that’s your muscle mass, bone mass, and other bodily systems.

Those with higher lean body mass tend to require more protein. Taking into account your body composition when calculating your protein intake can help to ensure you’re getting sufficient protein to fuel your goals. 

To find out your lean body mass, you can: 

• Get a DEXA scan: a DEXA scan for body composition calculates your fat mass, muscle mass, visceral fat, and more. 
• Estimate your lean mass from your body fat percentage (this is a less accurate method but can provide an estimate)

The difference between the lean mass and bodyweight methods will be more significant for those with a higher body fat percentage. If this is you, you may find it helps to calculate your protein needs based on lean mass rather than bodyweight.

Best protein sources for muscle growth

Whole food sources

Choosing high-quality whole-food protein sources ensures you’re getting essential amino acids, along with other vital nutrients that support muscle growth. 

Chicken breast is a staple for many, offering around 165 kcal and 31g of protein per 100g, with minimal fat. Lean beef (sirloin or 5% mince) provides 250 kcal and 26g of protein per 100g, plus iron and B vitamins for energy metabolism. Salmon is another excellent choice, delivering 208 kcal and 20g of protein per 100g, along with omega-3 fatty acids to aid recovery and reduce inflammation.

If you prefer dairy, Greek yoghurt (0% fat) packs 60 kcal and 10g of protein per 100g, making it a great option for snacks or post-workout recovery. For plant-based eaters, tofu provides 144 kcal and 15g of protein per 100g, while lentils offer 116 kcal and 9g of protein per 100g, plus fibre for digestive health. 

Incorporating a mix of these sources into your diet ensures you’re not just hitting your protein targets but also getting a well-rounded nutrient profile to support muscle growth. For more nutritional recommendations, check out our blog on the 15 Best Foods for Fat Loss and Muscle Gain. 

Protein supplements: Do you need them?

Protein supplementation can be a convenient tool for muscle gain, but it’s not a magic bullet. Whole foods should always be the foundation of your diet, as they provide additional nutrients like vitamins, minerals, and fibre. 

That said, protein shakes can help bridge the gap if you struggle to meet your daily intake—especially for those with high protein needs or busy schedules.

Whey protein is one of the most effective options, delivering around 25g of protein per scoop (30g), with a fast digestion rate that makes it ideal post-workout. Casein protein, on the other hand, digests slowly, making it a great choice before bed to support overnight recovery. For plant-based athletes, pea, rice, or soy protein blends can provide a complete amino acid profile comparable to whey. 

While supplements are useful, they’re just that—a supplement, not a replacement for consuming food. If you can hit your protein target through whole foods alone, shakes aren’t essential. But if you need a quick, easy, and cost-effective way to boost intake, they can definitely play a role in optimising muscle growth.

Protein timing and distribution: Does it matter?

The anabolic window: Myth or fact?

The idea of an anabolic window—a short period after exercise where you must consume protein to maximise muscle growth—has been widely debated. 

While post-workout nutrition is important, research suggests that this window is much larger than once thought. If you’ve eaten a protein-rich meal within a few hours before training, your body already has circulating amino acids to support recovery, meaning immediate post-workout protein isn’t essential. However, if you’ve trained fasted or it’s been several hours since your last meal, then consuming 20–40g of protein shortly after exercise can help kickstart muscle protein synthesis (MPS). Instead of obsessing over a narrow post-workout window, focus on total daily protein intake and evenly distribute it across the day—that’s what drives muscle growth.

Protein distribution across meals

Does protein distribution matter? 

Generally, yes. Research suggests that spreading your protein intake out evenly throughout the day (rather than consuming it in one or two large meals) maximises muscle protein synthesis (MPS). 

Aim for 20–40g of protein per meal to optimise your protein distribution. Bear in mind that the exact amount of protein you need per meal will depend on your body weight and training intensity. This range is enough to fully stimulate MPS without excess being used for energy instead of muscle repair. Eating protein every 3–4 hours helps maintain a steady supply of amino acids, keeping your muscles in a growth-friendly state. 

Final thoughts: Optimising protein for muscle gain

We hope this blog has clarified how much protein you should eat for muscle gain. Protein plays a crucial role in building muscle, and insufficient protein intake can limit your progress. As with any fitness goal, it can take some trial and error to hit the right approach, so experiment with your protein intake, sources, and distribution to see what works for you. 

If you’re looking to further optimise your nutrition for building muscle, online nutrition coaching provides the perspective and expertise to take your nutrition to the next level.

You’ve probably heard the term macros thrown around. But what exactly are macronutrients, do you need to track them, and how can you get started? 

What are macros? 

The definition of macronutrients

Macronutrients, commonly referred to as “macros,” are the main nutrients your body requires to function optimally. They provide the energy needed for daily activities, exercise, and maintaining vital bodily processes. 

The three primary macronutrients are protein, carbohydrates, and fats. Unlike micronutrients like vitamins and minerals, which are needed in smaller amounts, macronutrients form the foundation of a healthy diet. Understanding the balance of these nutrients is key to achieving fitness goals and supporting overall health.

Micronutrients, on the other hand, are the vitamins and minerals your body needs (in much smaller amounts) to function. 

The importance of macronutrients

Understanding and managing your macronutrient intake is a key tool for achieving fitness goals, whether it’s weight loss, muscle building, improving body composition, or enhancing athletic performance. Unlike calorie counting alone, which only focuses on energy balance, tracking macros ensures that your body gets the right nutrients to function optimally. 

For weight loss, a well-balanced macro ratio helps preserve muscle mass while reducing body fat, preventing the metabolic slowdown that often accompanies crash diets. 

When building muscle, sufficient protein intake supports muscle repair and growth, while carbohydrates provide the energy needed for effective workouts. Those aiming for body recomposition—losing fat while gaining muscle—benefit from a strategic balance of protein, carbs, and fats to maintain strength while shedding excess weight. 

Meanwhile, athletes rely on the right macro balance to optimise performance, endurance, and recovery. By tailoring your macronutrient intake to your specific goal, you can improve results, enhance overall health, and sustain long-term progress.

Not sure what types of food to eat to achieve your goals? Check out our guide to what to eat to lose fat and build muscle. 

The three types of macronutrients

Protein: The building block of muscle

Protein plays a crucial role in muscle repair, recovery, and growth, and is essential for everyone—regardless of whether you’re hitting the gym or not. 

However, if you’re aiming to build muscle, protein is the cornerstone of this process. When you exercise, especially during strength training, your muscle fibres experience small tears that need to be repaired. Protein provides the amino acids necessary for this process, helping to repair existing muscle tissues and build new muscle over time.

In addition to supporting muscle recovery, protein plays a vital role in maintaining a healthy immune system, producing enzymes, and regulating hormones. High-quality protein sources include lean meats, fish, eggs, dairy products, and plant-based options like tempeh or tofu. 

How much protein should I eat?

The topic of how much protein to eat is hotly debated. If you’re new to tracking your macros and are lightly active, aim to eat 1.5-2.2g of protein per kg of body weight. If you’re more active, or aiming to actively gain muscle, you may want to aim higher—try 2.0-2.6g of protein per kg of body weight. Athletes, older adults, and those who are pregnant or breastfeeding are also likely to have higher protein requirements. 

Like all nutrition, protein requirements will vary depending on your activity level and goals. Seeking the personalised guidance of a nutrition coach can be a great way to maximise your results.

Carbohydrates: The body’s main energy source

Carbohydrates are the body’s preferred fuel, providing us with the energy we need for everything from high-intensity workouts to basic daily activities like walking and thinking. When consumed, carbohydrates are broken down into glucose to provide energy to cells throughout the body. Carbohydrates help sustain performance during exercise and speed up recovery by replenishing glycogen stores. 

Carbohydrates come in two main forms: simple carbs, found in sugary snacks and refined grains, and complex carbs, found in whole grains, legumes, and starchy vegetables. While simple carbs provide quick energy, complex carbs offer a steadier release, along with essential nutrients and fibre. Focusing on nutrient-dense sources like oats, brown rice, quinoa, and sweet potatoes can support energy levels and overall health.

Despite the popularity of low-carb diets, carbohydrates are a crucial nutritional component. Eating a very low-carb or keto diet can lead to fatigue, headaches, and more—and it’s also not essential for weight loss. 

Fats: Essential for hormone health and energy

While fats often get a bad reputation, this macronutrient is indispensable in maintaining overall health. Fats are crucial for hormone production, including those that regulate metabolism, growth, and reproductive health. Fats also serve as a concentrated energy source, particularly during low-intensity activities and when the body’s carbohydrate stores are depleted. Additionally, they help absorb fat-soluble vitamins like A, D, E, and K, which are essential for various bodily functions. 

Fats come in different types: saturated fats, monounsaturated fats, polyunsaturated fats, and trans fats. Ideally, most of your fat intake should come from unsaturated sources such as avocado, nuts, seeds, olive oil, and fatty fish like salmon. However, saturated fats play an important role in producing key sex hormones, and should be included in the diet in moderation. Trans fats, which are heavily processed or heated unsaturated fats, should be avoided at all costs. These fats increase LDL cholesterol and are linked to an increased risk of heart attack and stroke. 

Is alcohol a macronutrient?

In addition to protein, carbs, and fat, alcohol is often referred to as the fourth macronutrient. 

Why is alcohol a macro? Alcohol provides energy, delivering 7 kilocalories per gram—more than carbohydrates and protein (at 4 kcal/g) but less than fat (9 kcal/g). 

Unlike the other three macros, alcohol is not required for survival and does not contribute to bodily functions like tissue repair or enzyme production. Once consumed, alcohol is rapidly absorbed and metabolised primarily in the liver. However, because the body prioritises alcohol metabolism over other energy sources, excessive intake can disrupt fat oxidation and the successful absorption and use of other macros. This, in turn, can contribute to fat storage, higher blood sugars and a host of other issues.

As you track your macros, it’s important to not only track the caloric impact of any alcohol consumption but also to be conscious of whether it could be slowing your fitness journey.  

How to track and calculate macros for your goals

Tracking macros can be a game-changer for achieving your fitness goals, whether you want to lose weight, build muscle, or improve body composition. Here’s a step-by-step guide to help you get started:

Step 1: Identify your goal

Do you want to lose weight? Build muscle? Work towards a PB? The right macro breakdown for you will depend on what goal you want to achieve. 

• Weight loss: Create a calorie deficit while getting adequate protein to maintain muscle mass.
• Muscle gain: Create a calorie surplus that includes sufficient protein and carbohydrates.
• Body recomposition: Balance calorie intake around maintenance while ensuring enough protein for muscle retention and fat loss.

Step 2: Calculate your calorie needs

Once you know what you want to achieve, it’s time to calculate your calorie intake. 

Use a Total Daily Energy Expenditure (TDEE) calculator to estimate how many calories you burn daily. Then, calculate your calorie target based on what you want to achieve:  

• For fat loss: Reduce by 10-20% of TDEE (usually 250-500 kcal deficit).
• For muscle gain: Increase by 5-15% of TDEE.
• For recomposition: Stay close to maintenance while prioritising protein.

In a calorie deficit and not seeing the results you want? Check out our guide to why your calorie deficit might not be working. 

Step 3: Set your macro ratios 

Next, decide how much of your calorie budget will be dedicated to each macronutrient. This is often referred to as a macro ratio or macro split. 

As a general daily macro intake guide, try:

• Protein: 15-35% of total daily calories 
• Fats: 20-40% of total daily calories.
• Carbohydrates: 30-60% of total daily calories

This framework can be adapted depending on your goals and preferences. If you’re trying to lose fat or build muscle, aim towards the higher end for protein. 

And remember—you don’t need to cut out carbs or fat to lose weight. Low-carb and low-fat diets work equally well, but how you split your macros can affect other factors such as hunger, satiety, and adherence to your diet. Similarly, your physiology and bloodwork can help determine the best macro split for you. For those living with higher blood sugar, a strategic approach might include getting fewer calories from carbs and opting for low glycemic index (GI) choices. 

Step 4: Track your macros 

You can track your macros the same way you track your calories—by using a reliable food database such as MyFitnessPal, USDA FoodData Central, or Nutritionix. If you’re not already tracking your food intake, this can take a little getting used to. 

For best results, make sure to: 

• Avoid under- or overestimating portions
• Track your entire intake, including beverages, snacks, and bites of food
• Look up the exact brand of packaged foods
• Weigh, don’t estimate, for serving sizes

Planning ahead is one of the best ways to ensure your daily intake hits your macro goals. As you become familiar with the most appropriate foods for your goals, you may be able to eat more intuitively while still hitting your goals. 

What are the best macros for weight loss?

The best macro ratio for weight loss depends on your preferences and lifestyle, but a common approach is to prioritise high protein intake, moderate fat, and controlled carbohydrates. A typical macro split for fat loss might be 40% protein, 30% fats, and 30% carbohydrates. Protein is crucial for preserving muscle mass while in a calorie deficit, fats support hormone function, and carbohydrates provide energy for workouts and daily activities. Ultimately, the key to successful weight loss is maintaining a calorie deficit while consuming foods that help you stay full, fuelled, and satisfied.

Do I have to track macros?

You don’t have to track macros to meet your fitness goals. Losing weight comes down to a calorie deficit, and building muscle can be achieved with a calorie surplus and adequate protein (which only requires tracking one macro). 

However, tracking your macros will give you a consistency in your diet that you’re less likely to hit without. This can be especially helpful if you’re a high-level athlete or working towards a highly specific goal. 

If macro counting doesn’t work for you, that’s okay. For some people, it can be helpful to track macros for a short period of time, to get a sense of where they’re at and what ratio they’re hitting with their usual diet, and then give tracking a break. For others, in-depth tracking isn’t a reality based on their lifestyle, time, and energy. 

Wherever you’re at with your nutrition, My Vital Metrics is here to offer you a helping hand. Our online Bespoke Nutrition Coaching service meets you where you’re at and gives you the tools and data you need to reach your goals.

While there aren’t specific foods that will guarantee fat loss, there’s plenty you can do to support your goals nutritionally. To lose fat, you’ll need to maintain a calorie deficit, while a calorie surplus with progressive muscle overload is the key to building muscle mass. As you plan your meals, try to include some of the best foods for fat loss and muscle gain from the list below. 

The best foods to eat for fat loss and muscle gain

Oats

Oats are a nutritious, whole-grain food that can support weight loss and blood sugar management. 

Oats contain 379kcal and 13g of protein per 100g, or 153kcal and 5.3g of protein per ½ a cup. Oats are also a good source of beta-glucan, a soluble dietary fibre. 

They’re also an excellent source of manganese, as well as other crucial minerals such as phosphorus, magnesium, copper, zinc, and iron, as well as Vitamin B1 and Vitamin B5. 

Whole oats (as opposed to more processed versions) are also a source of polyphenols and avenanthramides, a type of antioxidant, which has been shown to possess anti-inflammatory and anti-itch properties and may help reduce oxidative stress. 

Broccoli

Broccoli is an antioxidant-rich, nutritious vegetable that’s high in fibre and great for high-volume eating. 

Broccoli contains 35kcal, 6.5g of carbs, 2.6g of fibre, 2.4g of protein, and almost no fat per 100g, and is a good source of Vitamins A, C, E, K and B9. Broccoli is also rich in plant compounds and antioxidants, including sulforaphane, carotenoids, kaempferol, and quercetin. 

Carotenoids in particular have been shown (in pre-clinical and in vitro studies) to have beneficial effects on weight management, metabolic inflammation, and insulin resistance. Some human studies also show provisional evidence that carotenoids may positively affect BMI, waist-to-height ratio, and visceral and subcutaneous fat levels.

Nuts are a nutrient-dense and antioxidant-rich food option. Despite being high in both fat and calories, nuts can be a satiating option that reduces appetite and food cravings. 

Walnuts contain 14.7g of protein per 100g, are a source of omega-3 fatty acids and fibre, and are high in polyunsaturated fats that can have a positive effect on cholesterol. 

Almonds contain 21.1g of protein per 100g, are a source of iron, calcium, zinc, and Vitamins A and E,  and are high in antioxidants and healthy fats. 

Pistachios, hazelnuts, brazil nuts, and peanuts are other nutritious nuts that can form part of a satiating weight loss program when included in moderation.

Flax

Flaxseeds are a versatile superfood that supports fat loss, muscle gain, and overall health. They contain 534kcal, 18g of protein, and 27g of fibre per 100g, or 37kcal, 1.3g of protein, and 1.9g of fibre per tablespoon. 

Flaxseeds are rich in omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which can reduce inflammation and support muscle recovery. They are also an excellent source of lignans, a type of polyphenol with antioxidant properties, and provide crucial nutrients like magnesium, phosphorus, manganese, and vitamin B1. Adding ground flaxseeds to your diet can boost satiety and help stabilise blood sugar levels, making them one of the best foods for muscle gain and fat loss.

Spinach is a nutrient-dense leafy green that supports muscle building and fat loss. With only 23kcal and 2.9g of protein per 100g, spinach is incredibly low in calories yet high in nutrients. It is an excellent source of iron, which is vital for oxygen transport to muscles, as well as magnesium, which aids muscle contraction and energy production. Spinach also contains nitrates, which may improve blood flow and exercise performance. Packed with antioxidants like lutein and beta-carotene, spinach can help reduce inflammation and oxidative stress, making it an ideal addition to a fitness-focused diet.

Greek yoghurt is a creamy, protein-rich food that makes a great addition to a meal plan for fat loss and muscle gain. Non-fat varieties contain approximately 59kcal, 10g of protein, and 0.4g of fat per 100g, making for a low-calorie, protein-rich addition to your fat-loss diet.

Nutritionally, Greek yoghurt is an excellent source of calcium, which supports bone health, as well as potassium and phosphorus, which aid muscle function and recovery. Greek yoghurt is also rich in probiotics, which promote gut health and improve digestion. Opting for plain, unsweetened Greek yoghurt is the best way to benefit from its nutritional value without the added sugars of flavoured versions.

Eggs

Eggs are a nutrient-dense food that boasts a wealth of health benefits. A large egg contains approximately 72kcal, 6g of protein, and 5g of fat, making it a compact and efficient source of high-quality protein. Eggs are rich in essential amino acids, which are crucial for muscle repair and growth, as well as providing important nutrients such as choline and vitamin D. 

Eggs are versatile and easy to prepare, making them an excellent choice for anyone looking to improve body composition and overall health. Opt for poached, boiled, or scrambled eggs, and pair with a wholewheat toast or fibre-rich veggies for a balanced, satiating meal. 

Chicken

Chicken breast is a popular lean protein source that supports fat loss and muscle growth. With 165kcal, 31g of protein and only 3.6g of fat per 100g, chicken breast is a low-calorie, high-protein option ideal for muscle repair and growth. Chicken is rich in essential amino acids and contains vital nutrients such as phosphorus, selenium, and vitamins B3 and B6, which support energy metabolism and muscle function. Its versatility and high protein stats have made chicken a meal-prep staple in meal plans for fat loss and muscle gain. 

Fish

Fish, especially fatty varieties like salmon, are one of the best foods for fat loss and muscle gain. Salmon contains 206kcal, 22g of protein, and 12g of healthy fats per 100g, and includes omega-3 fatty acids like EPA and DHA. These fats reduce inflammation, support muscle recovery, and improve overall cardiovascular health. For a budget-friendly option, tinned tuna contains 128kcal, 24g of protein, and 4g of fat per 100g.  

Fish is also a rich source of B vitamins, selenium, and iodine, which are essential for energy production and thyroid function. Whether you opt for salmon, mackerel, or cod, adding fish to your diet is a great way to enhance muscle development and fat-burning efforts.

Lean beef

When consumed in moderation, lean beef is a nutrient powerhouse for fat loss and muscle gain. With approximately 230kcal, 28g of protein, and 12g of fat per 100g, lean cuts like sirloin or tenderloin provide high-quality protein and essential amino acids. Beef is also a top source of heme iron, which supports oxygen transport to muscles, as well as zinc, which aids recovery and muscle repair. Additionally, beef is rich in creatine, a compound that improves strength and muscle performance. 

However, research shows that consuming red meat such as beef can increase the risk of developing heart disease or certain cancers, including colon cancer. If you choose to include red meat in your diet, include it in moderation, and opt for lean cuts to ensure you get the nutritional benefits without the excess saturated fats.

Cottage cheese 

Cottage cheese is a protein-packed food that makes a great low-calorie snack as a part of a fat-loss meal plan. It contains 98kcal, 11g of protein, and 4g of fat per 100g, and is rich in casein, a slow-digesting protein that provides a steady supply of amino acids, ideal for muscle recovery and growth. It is also a good source of calcium, phosphorus, and vitamin B12, which support bone health and energy metabolism. Pairing cottage cheese with fruits or nuts makes for a satisfying, nutrient-dense post-workout snack. 

Tofu

Tofu is a versatile plant-based protein with 83kcal, 10g of protein, and 5.3g of fat per 100g. Tofu is rich in all nine essential amino acids, as well as magnesium, iron, calcium, and manganese. Tofu contains isoflavones, a type of phytoestrogen that may support bone and heart health. Concerns that the oestrogen-like nature of isoflavones may contribute to male feminisation have not been supported by clinical research—soy is considered a safe and nutritious protein option for all populations. 

Whether grilled, scrambled, or added to stir-fries, tofu is a nutritious and versatile addition to any fitness-focused diet—vegan, vegetarian, or otherwise. Commonly described as a “flavour sponge”, tofu soaks up the flavours it’s cooked in. Maximise flavour by pressing in a tofu press to remove excess water and marinate before cooking. 

Edamame

Edamame, or young soybeans, are a quick and easy high-protein snack. With 121kcal, 11g of protein and 5g of fibre per 100g, edamame is both satisfying and nutritious. These soybeans are a complete protein, providing all nine essential amino acids, and are a rich source of folate, iron, magnesium, and vitamin K. The fibre in edamame also supports digestion and stabilises blood sugar levels. Enjoy them steamed, in salads, or as a snack to fuel your fitness journey.

Quinoa

Quinoa is a nutrient-dense pseudo-grain that makes a great carbohydrate base in high-protein meals. When cooked, quinoa contains 120kcal, 4g of protein, and 2g of fat per 100g, making it an excellent carbohydrate source for energy and recovery. Quinoa is a complete protein, making it a great option for vegetarian and vegan diets, and is packed with fibre, magnesium, phosphorus, manganese, and folate. Its low glycaemic index and high nutrient content make quinoa a fantastic option for fuelling workouts and supporting a lean, strong physique.

Legumes and pulses

What makes a food good for fat loss and muscle gain?

Foods that support the goal of fat loss or muscle gain often share one or more of the following characteristics:

• High in protein: Protein is essential for maintaining and building muscle, and helps to support the maintenance of lean mass while in a fat-loss phase. High-protein foods also help keep you fuller for longer, while providing a short metabolic boost (due to a high thermic effect of food, or TEF).  

• High in fibre: Fibre helps maintain healthy digestion, feeds healthy gut bacteria, and plays a role in blood sugar regulation. High-fibre foods take longer to digest, contributing to feelings of fullness and reducing cravings.  

• Contain healthy fats: Healthy fats are essential for feelings of satiety, support hormonal function, and reduce inflammation. 

• Satiating: Foods that keep you fuller for longer can help control appetite and curb cravings, making it easier to stick to a calorie deficit or to prioritise high-quality nutrition for muscle gain. 

• Rich in micronutrients: Foods that provide vitamins, minerals, and antioxidants help optimise bodily functions, support recovery, and reduce inflammation. Nutrients like iron, magnesium, and zinc are particularly important for energy production and muscle function.

Meals and snacks that form a “hunger-crushing combo” of protein, fibre, and healthy fats are an excellent way to remain satiated while eating in a calorie deficit for fat loss. 

Foods to limit for fat loss and muscle gain 

Foods that are less helpful for fat loss and muscle gain tend to be:

• High in saturated fat: Foods that are high in trans or saturated fats can promote inflammation, disrupt hormonal balance, and negatively impact cardiovascular health. Consuming high levels of saturated fat is also linked to higher levels of visceral fat, which is linked to health issues like high blood pressure, heart disease, and stroke.   

• High in sugar: High-sugar foods and beverages provide quick energy but tend to lead to crashes in energy. Over time, a high-sugar diet contributes to chronic inflammation and increases the risk of developing type 2 diabetes and heart disease.
  . 

• Ultra-processed: Ultra-processed foods contain multiple additives, preservatives, sweeteners, flavours, or non-kitchen ingredients. They are incredibly convenient and palatable but tend to contain very high levels of salt, sugar, saturated fat, and refined carbohydrates. These foods tend to be less satiating and lower in micronutrients than less processed foods. Overconsumption of ultra-processed foods can lead to high blood pressure, cardiovascular disease, heart attacks, and strokes. 

Limiting foods in these categories, while prioritising the best foods for fat loss and muscle gain outlined above, will help ensure you get the nutrition you need to reach your goals. 

Nutrition coaching for fat loss and muscle gain

While this article has outlined some top foods for fat loss and muscle gain, it can be challenging to combine these into a comprehensive meal plan to meet a specific goal. 

Here at My Vital Metrics, we offer a range of services to support your fat loss and muscle gain goals. Visit us at My Vital Metrics to find out more. 

If you’re working on losing weight, you’ve likely heard of calories in vs. calories out. This simple statement has been the source of endless controversy within the health and fitness landscape. For some, calories in vs calories out (abbreviated to CICO) is the pinnacle of weight loss – for others, it’s an oversimplified quip that doesn’t acknowledge the metabolic nuances of weight loss. 

So, which is it? 

Well, in many ways, both. Like many aspects of our health and well-being, even CICO isn’t as simple as it first seems. While it’s true that weight loss is a matter of eating fewer calories than we expend, it turns out the maths is a little more complicated than calories from food minus calories from exercise. 

In this article, we’ll dive into what CICO is, how it works for weight loss, why it’s so complicated to calculate, and – crucially – how you can successfully use calories in vs calories out to lose weight. 

What is CICO (calories in, calories out)?

CICO stands for calories in vs calories out. It‘s a framework for understanding how the energy we consume relates to changes in our weight. 

Essentially, CICO states that: 

• Consuming more energy than we expend leads to weight gain
• Consuming less energy than we expend leads to weight loss 

CICO isn’t a specific diet. It’s a description of the way weight loss or gain works.

Why is CICO controversial?

If CICO is so straightforward, why is there so much debate? 

The controversy around CICO comes down to the extremes. On the one hand, some claim that calories are the only thing that matters when it comes to weight loss. Not losing weight? Simply eat less and move more. 

On the other hand, critics of the model call it out as being too simplistic, and not accounting for the myriad of factors that affect weight loss. Many of these arguments against CICO amount to the same thing – that it doesn’t take into account x, y, or z which is essential for weight loss.

Some arguments against calories in vs calories out include that: 

• It doesn’t account for hormones (including insulin)
• It focuses on calories, but not nutrition
• It doesn’t consider the difference between low-carb and high-carb diets
• It doesn’t work for everyone
• It doesn’t consider gut health or food absorption
• It doesn’t take into account lifestyle factors like sleep and stress levels
• Counting calories is unrealistic and/or unsustainable
• It doesn’t account for metabolic adaptation   

These arguments often come from the fact that the tools we have for calculating calorie needs – such as online calorie calculators – don’t take these factors into account. However, calorie calculators and CICO are not the same. 

CICO is a complex equation that’s affected by all of the above and more. Calorie calculators tend to rely on generalised calculations that don’t take into account individual differences. And this leads us to our next question:

Is CICO the same as “eat less, move more”?

CICO is not the same as the popular quip “eat less, move more” – although this does play a big role. 

Losing weight by consuming fewer calories than you expend is always going to involve some degree of eating less and/or incorporating more movement into your routine. However, this is where the fundamental misunderstanding of CICO comes in, and is the source of a lot of the controversy we discussed above. 

While eating less and moving more are essential for weight loss, they aren’t the only factors that affect the calories in, calories out equation. Individual differences such as hormonal levels, appetite, stress, sleep, and body composition play a significant role in how the CICO equation works on an individual level, as do more nuanced levels of our intake and exercise routine, such as overall nutrition, macros, non-exercise activity thermogenesis, and much more. 

Once we understand that calculating calories in vs calories out goes beyond diet and exercise, it’s easier to understand how to apply CICO to our weight loss goals successfully.  

Does calories in vs calories out work for weight loss?

Yes. All weight loss happens the same way – by maintaining a calorie deficit. 

The many factors that influence weight loss can make calculating a calorie deficit complicated, but they don’t change the fundamental way that weight loss occurs. 

Consuming fewer calories than you expend (not just through exercise, but through your general activity level and as influenced by your metabolic rate) will lead to weight loss. Consuming more calories you use will lead to weight gain. 

So, if it’s that simple, why is weight loss so, well, hard?

One key reason is that calculating exactly how much you need to eat and move to lose weight can be tough to get right, and there’s plenty of misinformation about how to do so. Let’s take a look at how to do so properly.

How to use CICO to actually lose weight

Successful weight loss requires two key ingredients: accuracy and consistency. 

Accuracy starts with calculating: 

• How many calories you’re burning each day 
• How many calories you’re taking in each day 

As we’ve seen in the discussions above, these two numbers can be hard to pin down. Online calorie calculators only take into account very minimal information – typically your weight, height, sex, age, and activity level – before producing a generalised calorie recommendation. For many people, this equation doesn’t provide information that’s specific enough to them to formulate an appropriate plan and produce the weight loss results they’re looking for. This can be disheartening, impacting compliance and leading to questions about the efficacy of CICO for weight loss. (For more on this, check out our blog: Top 8 Reasons Your Calorie Deficit Isn’t Working).

The solution to this is to accurately calculate the energy your body uses each day and to use this to set your daily calorie goal. 

Accurately calculate your calorie goal: How to create a calorie deficit 

Creating a calorie deficit starts by knowing how many calories you use.

The number of calories you burn daily is known as your TDEE (total daily energy expenditure). This number is made up of:  

• BMR (Basal Metabolic Rate): The calories you burn at rest.
• TEF (thermic effect of food): The calories you burn from processing food. 
• TEA (thermic effect of activity): The calories you burn from activity.

Once you know your TDEE you can decide on a calorie deficit (for example, 500kcals per day), and subtract that from your TDEE to get your calorie goal. This is the number of calories you can eat in a day while maintaining the deficit you’ve chosen. 

For example, if you have a TDEE of 2000 kcal, a 500 kcal deficit would give you a daily calorie goal of 1500 kcal. 

You can accurately calculate your BMR and TDEE by using the My Vital Metrics TDEE calculator. Unlike other online calorie calculators, this tool provides options to: 

• Input data from a DEXA scan
• Input data from an RMR test 
• Provide detailed info on your daily activity, exercise, and sleep

It’s important to ensure your TDEE is accurate. Online BMR calculators can give inaccurate figures, leading to failed weight loss attempts and a belief that CICO “doesn’t work”. Having the right information at your fingertips is the best way to set yourself up for weight loss success. 

Your metabolic rate is highly linked to body composition (specifically how much muscle you have). This means that a DEXA scan for body composition can be a great way to get an accurate RMR figure and ensure you’re working with the right number. For more info on how a DEXA scan can help you lose weight, be sure to check out our blog on How to Lose Fat with a Dexa Scan.

Some form of calorie/intake tracking

Do I have to track calories to lose weight? 

The answer is no, but knowing how much you are eating will vastly improve your chances of hitting your weight loss goal. 

There are plenty of reasons for not wanting to track calories, from limited time to do so to a history of an eating disorder or disordered eating habits. Counting calories may not be the right choice for everyone, and there are plenty of other ways to make healthy choices. 

However, when it comes to calculating your energy balance with calories in vs calories out, this is nearly impossible to achieve without at least a period of detailed calorie tracking. Research shows that adults may underestimate their calorie intake by as much as 300%. Tracking your intake (including all food, snacks, and beverages) is the best way to accurately assess your daily caloric intake and ensure you’re hitting your calorie goal. 

If you’re working with a calorie deficit, tracking your calories, and still not losing weight, there are a few possible culprits: 

• It’s common to underestimate portions. Measuring your food (rather than “eyeballing”) can help avoid this. 
• Not tracking single bites, tastes, licking the spoon – particularly for calorie-dense foods. 
• Waiting until the end of the day to track foods (leading to forgetfulness and less accurate tracking). 
• Not tracking beverages (including alcohol, coffee, and soft drinks)
• Calorie labels can legally be inaccurate by up to 20%. Remember that your tracked calories are at best an estimate, and adjust as needed. 

Tracking your intake does more than count calories – it can also highlight trends in your eating. By tracking the foods you regularly eat, you can spot patterns and identify any macro or micronutrients you might be deficient in, and take steps to correct this. 

Factors that affect CICO

If you’re not seeing results (or even if you are), it’s worth considering whether any of the following factors could be limiting the effects of your hard work. 

Sleep

Sleep is crucial to weight loss. Research shows that consistently getting less than 6 hours of sleep per night is associated with a higher BMI, weight gain, and poor health outcomes. Similarly, getting poor sleep is also linked to a higher consumption of high-calorie foods high in sugar and/or fat. 

Getting sufficient, high-quality sleep helps regulate hunger and satiety, making it easier to stick to your calorie deficit and reach your weight loss goal. 

Stress management

We all deal with stress as a part of life, but long-term stress (known as chronic stress) can have a big impact on our weight and attempts to change it. 

High stress is linked to difficulty losing weight, insulin resistance, and metabolic changes. Many causes of high stress (such as work, family, or illness) can also limit the time and energy we have to exercise and eat well, further impacting our ability to lose weight.  

Stress management techniques have been shown to have a positive effect on weight loss, particularly in those struggling with Binge Eating Disorder (BED). Incorporating strategies such as regular exercise, meditation, yoga, and engaging in activities you enjoy can be a great way to work on lowering your stress levels. 

Macronutrient balance

The best macronutrient ratio for weight loss is another highly debated topic. 

Research shows that, overall, the number of calories you consume is vastly more important than what macros those calories come from. However, the macronutrient breakdown of your diet can influence: 

• How full you feel 
• Your metabolic rate
• Your athletic performance
• Muscle recovery after exercise

With this in mind, many professionals recommend a well-balanced diet that includes a balance of carbohydrates, proteins, and healthy fats. A balance of 40% carbs, 30% protein, and 30% fat can be a great macro target for most people. 

If you’re just starting out with weight loss, nailing your calorie goal is going to be more important than worrying about a precise macronutrient breakdown. However, as you get comfortable with tracking your intake, tracking your macros can give further insight into your diet. Take note of which foods contribute to satiety, and which leave you wishing you had more calories to work with. If you’re constantly hungry, increasing the amount of protein and healthy fats you’re consuming can help combat that. In other instances, you may be in too great of a deficit and need to increase your overall calories. 

Nutritional deficiencies

Nutritional deficiencies can leave you hungry and tired – hardly a winning weight loss combo. 

Correcting any deficiencies can leave you with more energy and improve your workout performance. Eating a wide variety of foods (including a mixture of fruits and vegetables) helps to ensure you consume a range of micronutrients. If you suspect a deficiency that isn’t being helped by diet alone, testing can give you more information. 

Common deficiencies such as vitamin D deficiency and iron deficiency anaemia can be easily corrected with over-the-counter supplements or prescribed medication. As always, be sure to consult your medical provider before taking any new supplements or medications. 

Hormone levels 

Hormones play a complex role in weight management and are frequently blamed for failed weight loss attempts. 

There are a few common ways in which your hormonal balance could be affecting your weight loss progress, including: 

• Thyroid hormones: In hypothyroidism, low levels of thyroid hormones T3 and T4 can contribute to metabolic changes and weight gain. 
• Sex hormones: Both high and low levels of sex hormones such as testosterone and oestrogen can affect both weight and body fat. 
• Insulin: Insulin resistance (both in those with and without diabetes) can contribute to weight gain. 

All of these hormonal imbalances are worth investigating in consultation with your medical provider. However, it’s key to note that while hormonal imbalances can affect and inhibit weight loss, they don’t change the validity of the CICO equation – they simply alter the numbers on one or both sides. 

Exercise and non-exercise daily activity

One of the best ways to work towards weight loss is to increase your amount of overall activity. This can include both: 

• Targeted exercise: What we typically think of when we hear the word “exercise” – lifting weights, running, cycling, engaging in sports, or going to the gym. 
• Non-exercise daily activity: All the other movement in our day, such as standing, walking, climbing stairs, housework, or commuting. 

It’s important to remember that movement doesn’t have to be a workout to “count”. Both types of activity contribute to the calories in calorie out equation, and increase your calorie burn. Plus, exercise has the added bonus of decreasing stress, improving sleep, and contributing to a feeling of self efficacy. 

An additional benefit of increasing your activity level is that it can allow you to maintain a calorie deficit while eating more. 

For example, a TDEE of 2000 kcal with a 500 kcal deficit would give a 1500 kcal calorie goal. 

However, increasing our exercise and daily activity could give us a TDEE of 2500 kcal. That same 500 kcal deficit would then give us a 2000 kcal calorie goal – much easier to stick to.  

Calculate your exact calorie needs to set yourself up for weight loss success

We hope this article has cleared up some misconceptions about how calories in vs calories out works for weight loss.

Making any lifestyle change is best done with access to accurate information. Here at My Vital Metrics, our range of testing services aims to offer just that – an accurate insight into your health and fitness. 

For those of you with weight loss as a goal, a professional DEXA scan offers unparalleled insights into your body composition and metabolism. To book a DEXA scan, or find out more about how we can help, reach out to My Vital Metrics today.

In his groundbreaking book, “Outlive: The Science and Art of Longevity”, Dr. Peter Attia takes a deep dive into the science and art behind living a longer, healthier life. Drawing from a wide range of sources, Attia discusses the importance of not only living longer but living better, with a focus on overall health and well-being. This comprehensive guide covers various aspects of longevity, including diet, exercise, mental health, and cutting-edge medical screenings such as DEXA scans and VO2 Max testing – services that we offer here at My Vital Metrics.

The Importance of Longevity and Healthspan

Outlive by Peter Attia emphasizes the significance of not only extending our lifespan but also improving our healthspan – the period during which we maintain optimal health and vitality. Dr Attia argues that the key to achieving this lies in addressing the most common causes of death and chronic illness in the developed world, such as cardiovascular disease, type 2 diabetes, neurodegenerative diseases, and cancer.

By focusing on preventative measures and making informed lifestyle choices, we can reduce our risk of developing these conditions and improve our overall health and well-being. In doing so, we can potentially extend our lives and enjoy a higher quality of life well into our later years.

The Role of DEXA Scans in Longevity

One of the critical health screenings recommended by Dr. Attia is the DEXA scan. DEXA (Dual-Energy X-ray Absorptiometry) is a state-of-the-art imaging technology that accurately measures bone density, body composition, and muscle mass. By providing detailed insights into an individual’s body composition, a DEXA scan can help identify potential health risks and inform personalized health and fitness plans.

Regular DEXA scans can track changes in body composition over time, allowing individuals to monitor their progress and make necessary adjustments to their exercise and nutrition plans. By incorporating DEXA scans into a comprehensive health assessment, individuals can take control of their health and make informed decisions to improve their overall well-being.

Obviously, the DEXA is the cornerstone of the services we offer to clients and is the first go-to measure to get a sense of their metabolic health.

Exercise: A Pillar of Longevity

Dr. Attia highlights the critical role of exercise in promoting longevity and overall health. He advocates for a well-rounded fitness regimen that includes strength training, cardiovascular workouts, and functional movement exercises. By engaging in regular physical activity, individuals can reduce their risk of developing chronic illnesses, maintain a healthy body weight, and improve their overall quality of life.

Our take on this is that it is clearly the correct position, and like Attia, we always recommend a multi-part fitness regime for our clients. For those of us who need to lose fat though, we would go one further and suggest that people have very clear in their minds the role of each part of exercise. Cardiovascular exercise is not there to ‘burn fat’ as most people think of it, but rather to ensure that everything remains working at optimum. Strength training is not there for its calorie-burning effects, but rather to build strength and muscle mass, and so on. By being clear about the role of each we can ensure that all exercise is targeted.

VO2 Max Testing: Measuring Cardiovascular Fitness

Another essential component of a comprehensive health assessment is VO2 max testing. VO2 max represents an individual’s maximum rate of oxygen consumption during intense exercise, providing a measure of cardiovascular fitness. By understanding their VO2 max, individuals can tailor their exercise programs to improve their cardiovascular health and overall fitness. Attia notes that as a single measure, the VO2 max is a better predictor of all-cause mortality than any other. This means that it should not be only athletes who take these intense tests, but all of us. Please note that for certain health conditions, you might need to get clearance from your doctor before you can complete the VO2 max test.

Nutrition: The Foundation of Health and Longevity

Dr. Attia underscores the importance of proper nutrition in promoting longevity and overall health. He emphasizes the need for a high-quality diet that provides adequate protein, healthy fats, and nutrient-dense carbohydrates while avoiding excessive sugar and processed foods. By making informed dietary choices and focusing on food quality, individuals can optimize their health and reduce their risk of developing chronic illnesses.

Sleep: A Critical Factor in Health and Longevity

A good night’s sleep is essential for overall health and well-being, and Dr. Attia highlights its significance in promoting longevity. Poor sleep quality and insufficient sleep duration have been linked to various health problems, including obesity, cardiovascular disease, and cognitive decline. By prioritizing sleep and adopting healthy sleep habits, individuals can improve their overall health and well-being.

Mental and Emotional Health: The Missing Piece

Dr. Attia discusses an often-overlooked aspect of promoting longevity: mental and emotional health. He emphasizes the need for individuals to address underlying mental health issues, develop healthy coping mechanisms, and prioritize self-care. By focusing on mental and emotional well-being, individuals can improve their overall quality of life and increase their chances of living a longer, healthier life.

Comprehensive Health Screenings: Taking Control of Your Health

Dr. Attia advocates for a proactive approach to healthcare, emphasizing the importance of comprehensive health screenings to identify potential health risks and inform personalized health plans. In addition to DEXA scans and VO2 Max testing, these screenings may include cholesterol testing, functional movement assessments, and other specialized tests.

Conclusion: Taking Control of Your Health and Longevity

In summary, Dr. Peter Attia’s “Outlive” offers a comprehensive guide to promoting longevity and overall health. By addressing the most common causes of death and chronic illness, adopting a well-rounded exercise regimen, focusing on proper nutrition, prioritizing sleep, and addressing mental and emotional well-being, individuals can take control of their health and increase their chances of living a long, healthy life.

It should be clear by now that we would absolutely stand behind him on all his suggestions for a path to being a centenarian, but we would say that of course.

For those in the UK seeking to take control of their health and optimize their chances of living to 100 and beyond, there are very few companies that offer many of the services recommended by Dr. Attia, but we are fortunate and proud to be one of them.

Here at My Vital Metrics, the tests we offer include DEXA scans, VO2Max testing, cholesterol testing, functional movement assessments, and more. By taking advantage of these cutting-edge health screenings and implementing the strategies outlined in “Outlive,” individuals can make informed decisions about their health and work towards a longer, healthier life.

We do think that Dr Attia’s book is so important, we are going to do a bit of a series of blog articles to cover different aspects of the testing we do and how it relates to his suggestions.

The HbA1c blood test is a measure used to diagnose diabetes. However, even at pre-diabetic levels and below, there’s a lot that the HbA1c can tell us about our body’s ability to use carbohydrates and sugars.

In this article, we’ll take a look at what the HbA1c blood test shows, how to interpret the results, how you can use your HbA1c levels as a guide to your ideal macronutrient ratio, and how other lifestyle factors can influence the HbA1c.

What is the HbA1c blood test?

The HbA1c test is a simple blood test that measures your average blood glucose level over the last 90 days. An HbA1c finger prick blood test is a quick and non-invasive test that can be quickly processed to deliver the results. The results of an HbA1c test can be used to:

• Diagnose diabetes
• Assess diabetes risk
• Check how well your existing diabetes medications are working
• Track how diabetes might affect your long-term health
• Offer insights into optimal macronutrient ratios in your diet

Unlike a straightforward glucose test (which is often done after fasting for 12-16 hours), you don’t need to fast prior to having an HbA1c blood test. Since the HbA1c shows an average of the amount of glucose present in your blood over the last 90 days, eating prior to the test is unlikely to have a significant impact on the result.

What does an HbA1c test show?

HbA1c is looking at markers on the Haemoglobin in our blood. When our blood sugars are raised, that leaves an imprint on the blood. When blood sugar is raised repeatedly, it leaves multiple imprints. These are like high-water marks on a pier. We can look at the blood record and effectively determine how often the blood sugar has been high, and how high it’s been. Half our blood cells die and are replaced with new ones over the course of 30 days, so over 3 months, we have a totally different set of blood cells than we did at the start, and this is why we don’t recommend frequent HbA1c tests, or at least not before a good percentage of the blood has changed over in this natural process of replenishment.

It’s important to understand what it can and can’t tell us about our health. First, it can’t tell us the precise amounts of glucose, insulin, and other hormones present in the blood. To do that, you’d need a blood draw and insulin pump test, and that’s not what HbA1c is designed to do. Second, if it were to show a high reading, in the diabetic range for example, it can’t tell us the precise cause of that diabetes, only that there are markers on the Haemoglobin which indicate prolonged or repeated elevated blood sugar over the last 90 days. Even though it’s possible to use an HbA1c test to diagnose diabetes, it’s not an exact science, and should not be the sole test done to come to a diagnosis. Third, HbA1c testing is most useful for assessing diabetes risk and what might happen if you were to develop diabetes.

How to interpret the results

Broadly speaking, the closer a reading is to 0, the better, though no-one can ever really expect a reading of 0. It’s important to note that HbA1c is only a numerical representation of average blood glucose levels. It does not tell us how high or low glucose was at any given time. It is also important to take into account any factors that could affect your reading, such as if you’re pregnant, if you’re eating a large amount of sugar, if you’ve taken certain medications, etc. If your HbA1c is between 39mmol/l (5.7%) and 48mmol/l (6.5%), you have an elevated risk of developing diabetes.

How to use the results to make lifestyle changes

If your HbA1c is above trace but normal or below 48mmol/l (6.5%), there’s no need to stress out. You do not have diabetes. However if you are looking to optimise your diet for fat loss and general health, we categorise the ‘normal’ range into a number of ranges, and apply some lifestyle changes which will help you do that.

If you have a level of 48mmol/l (6.5%) or above, this is an elevated risk level and we will advise you to talk to your GP if this is new information to you. One of the first things to do is to get your HbA1c under control.

If you don’t have diabetes, but your HbA1c is below but approaching 48mmol/l (6.5%), we will send you away with some dietary considerations. In general, the higher your HbA1c level is, the more we would advise limiting first simple sugars, then limiting carbohydrates overall, and as we approach the limit we might suggest things like consolidating meals into fewer instances of eating, or implementing time-restricted-feeding. all these measures are aimed at giving your body a break from blood sugars and allowing insulin levels to come to baseline for longer periods of the day.

Interestingly, other interventions like stopping smoking or swapping out processed foods for whole foods all have a positive impact on HbA1c. Overall, having a greater amount of muscle mass also helps.

Final thoughts

HbA1c testing is a useful tool that can help to assess your diabetes risk and report on your average blood glucose levels over the past 90 days. It can’t tell us the precise amounts of glucose, insulin, and other hormones present in the blood. It also can’t tell us the precise cause of diabetes. With it, and combined with our dexa scan, we can give a more accurate blueprint of the kind of diet which may work for you to address any fat loss or recomposition goals, or indeed how to better eat for health and longevity.

Want to read more?

The following articles and studies were used to write this article, and so you might gain further insight by reading some in full:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4933534/

https://www.ncbi.nlm.nih.gov/books/NBK304271/

https://www.who.int/health-topics/diabetes#tab=tab_1

https://journals.lww.com/jfmpc/Fulltext/2022/06000/Reduction_in_HbA1c_through_lifestyle_modification.171.aspx

https://www.researchgate.net/publication/6223951_Glycaemic_Control_in_Athletes#:~:text=Athletes%20showed%20a%20consistent%20trend,0.2%25%3B%20p%20%3D%200.017).