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Pre-run fuel is something I get asked about constantly, so let’s talk about it.

The goal before a run is pretty simple - you want something that tops up your glycogen stores (the fuel your muscles use when you run), sits easy on your stomach, and gives you enough energy to perform without feeling heavy or sluggish.

Carbs are your best friend here. Research consistently shows that consuming carbohydrate-rich foods before endurance exercise improves performance; think a banana, some toast with honey, or a small bowl of quick oats.

You don’t need a huge amount, especially for shorter runs.
Timing matters too. Aim to eat around 30-60 minutes before you run.

A bit of protein can help with muscle support, but keep fat and fibre lower closer to your run; both slow digestion and can cause some pretty uncomfortable gut issues mid-run (if you know you know).

And honestly, what works is so individual. It’s worth experimenting to find your rhythm.

What’s your go-to pre-run snack?

Pre-run fuel is something I get asked about constantly, so let’s talk about it.

The goal before a run is pretty simple - you want something that tops up your glycogen stores (the fuel your muscles use when you run), sits easy on your stomach, and gives you enough energy to perform without feeling heavy or sluggish.

Carbs are your best friend here. Research consistently shows that consuming carbohydrate-rich foods before endurance exercise improves performance; think a banana, some toast with honey, or a small bowl of quick oats.

You don’t need a huge amount, especially for shorter runs.
Timing matters too. Aim to eat around 30-60 minutes before you run.

A bit of protein can help with muscle support, but keep fat and fibre lower closer to your run; both slow digestion and can cause some pretty uncomfortable gut issues mid-run (if you know you know).

And honestly, what works is so individual. It’s worth experimenting to find your rhythm.

What’s your go-to pre-run snack?

You did not gain 1kg of fat last night. No matter how big the meal was. Here’s the maths; 1kg of body fat stores around 7,700 calories.

Your body can only store something as fat once it’s covered everything it needs for the day first.

So, if your maintenance calories are 2,300, for example, you would need to eat around 10,000 calories in a single day to gain 1kg of body fat. That is A LOT of food.

If you jumped on the scales and saw it go up, what did you gain? Water. Glycogen. Sodium bloat. All of which disappears within a day or two of eating normally again.

The scale is not a measuring tool for fat. It measures everything; food weight, fluid, waste, all of it.

One big meal does not undo weeks of progress, don’t let it derail you.

The maths literally don’t allow it.

So if you woke up heavier this morning and you’re spiralling, stop. Drink some water, eat normally today, and watch it come back down.

- Lil 💛

You did not gain 1kg of fat last night. No matter how big the meal was. Here’s the maths; 1kg of body fat stores around 7,700 calories.

Your body can only store something as fat once it’s covered everything it needs for the day first.

So, if your maintenance calories are 2,300, for example, you would need to eat around 10,000 calories in a single day to gain 1kg of body fat. That is A LOT of food.

If you jumped on the scales and saw it go up, what did you gain? Water. Glycogen. Sodium bloat. All of which disappears within a day or two of eating normally again.

The scale is not a measuring tool for fat. It measures everything; food weight, fluid, waste, all of it.

One big meal does not undo weeks of progress, don’t let it derail you.

The maths literally don’t allow it.

So if you woke up heavier this morning and you’re spiralling, stop. Drink some water, eat normally today, and watch it come back down.

- Lil 💛

Have you tried a diet break before? Let me know your thoughts!

- Lil 💛

Have you tried a diet break before? Let me know your thoughts!

- Lil 💛

Blood tests that might be relevant to you:

* Iron studies (ferritin, serum iron, transferrin, TIBC); honestly one of the first things I look at, low iron is so commonly missed as a cause of fatigue
* B12 + folate; especially important if you’re plant-based or not eating much meat
* Vitamin D; deficiency is wildly common and impacts everything from mood to immunity
* Zinc; worth checking if you’re on a restrictive diet
* Fasting glucose + HbA1c; gives you a real picture of how your body is managing blood sugar
* Lipids; cholesterol and triglycerides, important for understanding cardiovascular risk
* Liver function (ALT, AST, GGT); can flag things like fatty liver that you’d otherwise have no idea about
* Kidney function (creatinine, urea, eGFR); heaps of context here, especially if someone is eating a lot of protein
* CRP; a general marker of inflammation, useful to have as a baseline
* Thyroid (TSH, free T3, free T4); thyroid issues affect weight, energy, and metabolism and are genuinely under-diagnosed
* Sex hormones + testosterone; super relevant for things like PCOS, cycle issues, menopause, or low T in men

Blood tests that might be relevant to you:

* Iron studies (ferritin, serum iron, transferrin, TIBC); honestly one of the first things I look at, low iron is so commonly missed as a cause of fatigue
* B12 + folate; especially important if you’re plant-based or not eating much meat
* Vitamin D; deficiency is wildly common and impacts everything from mood to immunity
* Zinc; worth checking if you’re on a restrictive diet
* Fasting glucose + HbA1c; gives you a real picture of how your body is managing blood sugar
* Lipids; cholesterol and triglycerides, important for understanding cardiovascular risk
* Liver function (ALT, AST, GGT); can flag things like fatty liver that you’d otherwise have no idea about
* Kidney function (creatinine, urea, eGFR); heaps of context here, especially if someone is eating a lot of protein
* CRP; a general marker of inflammation, useful to have as a baseline
* Thyroid (TSH, free T3, free T4); thyroid issues affect weight, energy, and metabolism and are genuinely under-diagnosed
* Sex hormones + testosterone; super relevant for things like PCOS, cycle issues, menopause, or low T in men

Hear me out on this one.

Instead of keeping one block of chocolate hidden in the back of the pantry, go buy five and put them on the bench where you can see them.

I know what you’re thinking but hear me out, this is a strategy I picked up from @healthybodhealthymind and it genuinely changes things.

When chocolate is restricted, your brain treats it like a scarce resource. The moment it feels forbidden, you can’t stop thinking about it.

But when it’s just… always there? The novelty wears off. You stop eating it because you finally caved/are trying to get it out of the house, and start eating it because you actually want some. Which is a big difference.

A couple of squares, move on, finito. No more spending the rest of the night negotiating with yourself over whether you’re allowed another piece.

- Lil 💛

Hear me out on this one.

Instead of keeping one block of chocolate hidden in the back of the pantry, go buy five and put them on the bench where you can see them.

I know what you’re thinking but hear me out, this is a strategy I picked up from @healthybodhealthymind and it genuinely changes things.

When chocolate is restricted, your brain treats it like a scarce resource. The moment it feels forbidden, you can’t stop thinking about it.

But when it’s just… always there? The novelty wears off. You stop eating it because you finally caved/are trying to get it out of the house, and start eating it because you actually want some. Which is a big difference.

A couple of squares, move on, finito. No more spending the rest of the night negotiating with yourself over whether you’re allowed another piece.

- Lil 💛

Things I have learnt along the way that I really believe help create balance, a good relationship with food, and supports goals. What are your non-negotiables when it comes to nutrition?

- Lil 💛

Things I have learnt along the way that I really believe help create balance, a good relationship with food, and supports goals. What are your non-negotiables when it comes to nutrition?

- Lil 💛

What’s currently living rent free in my head: people who think aspartame is poison
Aspartame breaks down into three things; phenylalanine, aspartic acid, and methanol. you’re getting more of all three from a chicken breast, some asparagus, and a ripe tomato.
your diet coke is fine. save this to send to someone who needs it.
(if you have PKU, you already know, this one’s not for you)💛

What’s currently living rent free in my head: people who think aspartame is poison
Aspartame breaks down into three things; phenylalanine, aspartic acid, and methanol. you’re getting more of all three from a chicken breast, some asparagus, and a ripe tomato.
your diet coke is fine. save this to send to someone who needs it.
(if you have PKU, you already know, this one’s not for you)💛

Part 2! Are there any other takeaway places you’d like to see?

Part 2! Are there any other takeaway places you’d like to see?

Okay storytime 👇

A client came to me exhausted, constantly getting injured, and couldn’t figure out why her running wasn’t improving.

She was doing everything “right” - eating clean, cutting carbs, training consistently.

But she was barely fuelling. And honestly? She’s not the only one I see this with.

Red flags I keep noticing with runners 🚩

∙ Low carb + high training load = your body starts breaking down muscle for fuel

∙ No food before runs = literally running on empty

∙ Ignoring sodium losses = hello cramps, fatigue and a very sad race day

• Eating the wrong thing pre-run - anything high in fat or fibre is nausea, a sore tummy, or a trip to the toilet waiting to happen.

∙ Eating less on rest days = missing the window where your body actually repairs itself

Here’s the thing - more food doesn’t mean less progress. For a lot of runners, it means the complete opposite.

If this sounds familiar, hi 👋 that’s exactly what I help with.

Okay storytime 👇

A client came to me exhausted, constantly getting injured, and couldn’t figure out why her running wasn’t improving.

She was doing everything “right” - eating clean, cutting carbs, training consistently.

But she was barely fuelling. And honestly? She’s not the only one I see this with.

Red flags I keep noticing with runners 🚩

∙ Low carb + high training load = your body starts breaking down muscle for fuel

∙ No food before runs = literally running on empty

∙ Ignoring sodium losses = hello cramps, fatigue and a very sad race day

• Eating the wrong thing pre-run - anything high in fat or fibre is nausea, a sore tummy, or a trip to the toilet waiting to happen.

∙ Eating less on rest days = missing the window where your body actually repairs itself

Here’s the thing - more food doesn’t mean less progress. For a lot of runners, it means the complete opposite.

If this sounds familiar, hi 👋 that’s exactly what I help with.

Energy density is honestly something I talk about with literally every single client, regardless of what their goal is.
So basically – it’s how many calories are packed into a food compared to the actual size of it.

Foods that are low in energy density take up heaps of space for not that many calories. You can eat a bigger volume, feel way fuller, and still stay within your calories. Super helpful if fat loss is the goal. Think vegetables, fruit, potatoes and soups.

Foods that are higher in energy density are the opposite – smaller in size but so many more calories packed in. These are actually amazing for anyone trying to gain weight or increase their intake because you can get the calories in without feeling absolutely stuffed. Think nut butters, cheese and granola.

Once you understand this one it genuinely changes the way you look at food forever.

Energy density is honestly something I talk about with literally every single client, regardless of what their goal is.
So basically – it’s how many calories are packed into a food compared to the actual size of it.

Foods that are low in energy density take up heaps of space for not that many calories. You can eat a bigger volume, feel way fuller, and still stay within your calories. Super helpful if fat loss is the goal. Think vegetables, fruit, potatoes and soups.

Foods that are higher in energy density are the opposite – smaller in size but so many more calories packed in. These are actually amazing for anyone trying to gain weight or increase their intake because you can get the calories in without feeling absolutely stuffed. Think nut butters, cheese and granola.

Once you understand this one it genuinely changes the way you look at food forever.

Part 1!
Part 2 is coming soon :)
- Lil 💛

Part 1!
Part 2 is coming soon :)
- Lil 💛

how to build a balanced brekky

no one’s got time for a sad breakfast tbh

just make sure it’s doing something for you - not leaving you hungry 5 mins later

my go-to vibe:
something with protein
something carby
A little bit of healthy fats
….and something that makes it taste elite

that’s it

like yoghurt bowls that actually fill you up, eggs and avo on toast, or just upgrading whatever you’re already having so it’s not giving ✨nothing✨

no rules, no overthinking, just a brekky that carries you through the morning without needing 3 snacks and a personality change

- Lil 💛

how to build a balanced brekky

no one’s got time for a sad breakfast tbh

just make sure it’s doing something for you - not leaving you hungry 5 mins later

my go-to vibe:
something with protein
something carby
A little bit of healthy fats
….and something that makes it taste elite

that’s it

like yoghurt bowls that actually fill you up, eggs and avo on toast, or just upgrading whatever you’re already having so it’s not giving ✨nothing✨

no rules, no overthinking, just a brekky that carries you through the morning without needing 3 snacks and a personality change

- Lil 💛

Groceries are getting so expensive lately 🫠

And we can’t always shop at the supermarket of Mum’s house, so we need to be a little mindful. However, saving money doesn’t have to mean eating boring food or cutting out everything you like. It’s usually just a few small tweaks that actually add up over the week.

I’ve shared a few easy ways to bring your grocery bill down without overthinking it or sacrificing your nutrition

You can defs eat well and be a bit more mindful with your spending at the same time

What’s one thing you do that helps keep your grocery bill down?

Groceries are getting so expensive lately 🫠

And we can’t always shop at the supermarket of Mum’s house, so we need to be a little mindful. However, saving money doesn’t have to mean eating boring food or cutting out everything you like. It’s usually just a few small tweaks that actually add up over the week.

I’ve shared a few easy ways to bring your grocery bill down without overthinking it or sacrificing your nutrition

You can defs eat well and be a bit more mindful with your spending at the same time

What’s one thing you do that helps keep your grocery bill down?

I think a lot of clients come to see me expecting I’m going to tell them to eat foods they don’t like, or taste bland, or even have to cut out all the things they enjoy eating.

I’m a firm believer that you can achieve your targets while still enjoying your food!

These brownies are 14g of protein each and taste soooo good, this is how I made them;

Noshu low carb brownie mix
100ml olive oil
1 egg
2 egg whites
180g chocolate protein powder

These are absolutely unreal - give them a go!

- Lil

I think a lot of clients come to see me expecting I’m going to tell them to eat foods they don’t like, or taste bland, or even have to cut out all the things they enjoy eating.

I’m a firm believer that you can achieve your targets while still enjoying your food!

These brownies are 14g of protein each and taste soooo good, this is how I made them;

Noshu low carb brownie mix
100ml olive oil
1 egg
2 egg whites
180g chocolate protein powder

These are absolutely unreal - give them a go!

- Lil

Protein and calorie content in different foods 💛

Protein and calorie content in different foods 💛

Just be careful not to spend all your money 😂
But honestly I love doing this, some days I reallyyyy don’t feel like walking on a treadmill, or don’t have access to one, and if walking outside isn’t ideal due to rain/the sun/etc, I head to a shopping centre to get my steps in 🚶🏼‍♀️‍➡️They’re in the shade, air conditioned, and you can do big laps without people even knowing you’re just there for a walk!

- Lil 💛

Just be careful not to spend all your money 😂
But honestly I love doing this, some days I reallyyyy don’t feel like walking on a treadmill, or don’t have access to one, and if walking outside isn’t ideal due to rain/the sun/etc, I head to a shopping centre to get my steps in 🚶🏼‍♀️‍➡️They’re in the shade, air conditioned, and you can do big laps without people even knowing you’re just there for a walk!

- Lil 💛

Some ideas to help boost your protein intake🍒

Yours, Lil

Some ideas to help boost your protein intake🍒

Yours, Lil

I mean… I guess so 🤷🏼‍♀️

I mean… I guess so 🤷🏼‍♀️

If you want to look and feel your best as get older, the answer lies in strength training and your nutrition.

Not another detox.
Not cutting carbs.
Not eating less and hoping for the best.

Here’s something you might not have heard:

From around your 30s, you can lose roughly 3-8% of your muscle mass per decade if you’re not strength training. That rate can accelerate after menopause.

Muscle isn’t just about aesthetics.

It’s your biggest site for glucose disposal, which means it plays a huge role in blood sugar control.
It’s metabolically active tissue, so more muscle generally means a higher resting metabolic rate.
It supports bone density, which becomes especially important as oestrogen declines.
It reduces fall risk and frailty later in life.

And there’s more:

Muscle protein synthesis is stimulated by resistance training and adequate protein intake. If you’re lifting weights but under-eating or barely hitting protein, you’re impacting the very adaptation you’re training for.

Most active women likely benefit from around 1.6-2.2 g of protein per kg of body weight per day when trying to build or maintain muscle. Not all at dinner. Spread across the day.

Strength training provides the stimulus.
Protein provides the building blocks.
Adequate energy allows the process to happen.

The goal isn’t to get smaller every year.

It’s to maintain muscle, protect your metabolism, support your bones and feel strong in your body for decades to come.

Strong is the long game.

- Lil 💛

If you want to look and feel your best as get older, the answer lies in strength training and your nutrition.

Not another detox.
Not cutting carbs.
Not eating less and hoping for the best.

Here’s something you might not have heard:

From around your 30s, you can lose roughly 3-8% of your muscle mass per decade if you’re not strength training. That rate can accelerate after menopause.

Muscle isn’t just about aesthetics.

It’s your biggest site for glucose disposal, which means it plays a huge role in blood sugar control.
It’s metabolically active tissue, so more muscle generally means a higher resting metabolic rate.
It supports bone density, which becomes especially important as oestrogen declines.
It reduces fall risk and frailty later in life.

And there’s more:

Muscle protein synthesis is stimulated by resistance training and adequate protein intake. If you’re lifting weights but under-eating or barely hitting protein, you’re impacting the very adaptation you’re training for.

Most active women likely benefit from around 1.6-2.2 g of protein per kg of body weight per day when trying to build or maintain muscle. Not all at dinner. Spread across the day.

Strength training provides the stimulus.
Protein provides the building blocks.
Adequate energy allows the process to happen.

The goal isn’t to get smaller every year.

It’s to maintain muscle, protect your metabolism, support your bones and feel strong in your body for decades to come.

Strong is the long game.

- Lil 💛

One of my lovely clients who comes to see me for support with their diabetes left a block or chocolate for me at reception. There was a note on it saying he wants feedback on whether or not it’s suitable for his diabetes in his next appointment, but this one is for me to eat.

Conclusion - the chocolate is amazing and is now my new addiction, and my client is happy because it’s totally fine for him to have in the appropriate portion 🥳

One of my lovely clients who comes to see me for support with their diabetes left a block or chocolate for me at reception. There was a note on it saying he wants feedback on whether or not it’s suitable for his diabetes in his next appointment, but this one is for me to eat.

Conclusion - the chocolate is amazing and is now my new addiction, and my client is happy because it’s totally fine for him to have in the appropriate portion 🥳

Feeling fatigued all the time, run down, getting injured and sick easily, losing your period… these things are NOT normal ♥️ your diet is just as important as your training, don’t skip out on it

Feeling fatigued all the time, run down, getting injured and sick easily, losing your period… these things are NOT normal ♥️ your diet is just as important as your training, don’t skip out on it

One thing I never do as a dietitian is call foods ‘good’ or ‘bad.’ I truly believe all foods can be included as part of a healthy, balanced diet. Sometimes being too strict with yourself can cause you more harm than just having the piece of chocolate. Labelling foods as ‘bad,’ can damage your relationship with food, make you want the food even more, and even lead to bingeing. So have the chocolate and carry on with your day ♥️

One thing I never do as a dietitian is call foods ‘good’ or ‘bad.’ I truly believe all foods can be included as part of a healthy, balanced diet. Sometimes being too strict with yourself can cause you more harm than just having the piece of chocolate. Labelling foods as ‘bad,’ can damage your relationship with food, make you want the food even more, and even lead to bingeing. So have the chocolate and carry on with your day ♥️

I love what I do so much, and I worked bloody hard to get here, but it was absolutely worth it ♥️

I love what I do so much, and I worked bloody hard to get here, but it was absolutely worth it ♥️

Most people think fixing their relationship with food means changing what they eat. But honestly, it usually starts with changing how you respond to eating.

One of the biggest skills no one really talks about is learning to stay neutral around food.

Not super strict.
Not chaotic.
Just calm.

Because when food is loaded with thoughts like “good,” “bad,” “I messed up,” or “I’ll start again Monday,” eating stops feeling simple and starts feeling stressful. And that stress is often what keeps the cycle going.

Something a lot of people don’t realise is that your brain learns safety with food through repeated, normal experiences. Not perfect eating. Not flawless days. Just consistency.

That can look like:

• Eating your next meal normally even if the last one felt messy
• Not trying to compensate, skip, or “reset”
• Letting one moment stay one moment instead of turning it into a whole day
• Focusing on consistency over control
• Responding calmly instead of reacting emotionally

Food peace is built on ordinary days, not perfect ones.

If you are working on your relationship with food, this is your reminder that you don’t need to eat perfectly. You just need to keep showing up in a steady, safe way.

Save this if you’re trying to make food feel easier.

Most people think fixing their relationship with food means changing what they eat. But honestly, it usually starts with changing how you respond to eating.

One of the biggest skills no one really talks about is learning to stay neutral around food.

Not super strict.
Not chaotic.
Just calm.

Because when food is loaded with thoughts like “good,” “bad,” “I messed up,” or “I’ll start again Monday,” eating stops feeling simple and starts feeling stressful. And that stress is often what keeps the cycle going.

Something a lot of people don’t realise is that your brain learns safety with food through repeated, normal experiences. Not perfect eating. Not flawless days. Just consistency.

That can look like:

• Eating your next meal normally even if the last one felt messy
• Not trying to compensate, skip, or “reset”
• Letting one moment stay one moment instead of turning it into a whole day
• Focusing on consistency over control
• Responding calmly instead of reacting emotionally

Food peace is built on ordinary days, not perfect ones.

If you are working on your relationship with food, this is your reminder that you don’t need to eat perfectly. You just need to keep showing up in a steady, safe way.

Save this if you’re trying to make food feel easier.

Ever feel like you’re always thinking about food, even when you’ve eaten?

This isn’t a lack of willpower. It’s biology, psychology, and environment working together.

There are two main drivers of hunger.

Homeostatic hunger is physical hunger. It is your body asking for energy, nutrients, and fuel. This is influenced by how much you have eaten, blood glucose, sleep, hormones, and overall energy balance.

Hedonic hunger is food desire driven by reward, pleasure, and dopamine. This can be triggered by stress, restriction, habits, emotions, food rules, or simply being surrounded by highly palatable food.

If food feels loud in your brain, common reasons include
• Not eating enough overall
• Long gaps between meals
• Restriction or rigid food rules
• Poor sleep or high stress
• Highly food focused environment
• Blood sugar swings
• Under fuelling training or activity

Thinking about food more often does not mean you lack discipline. In many cases, it is your body trying to protect you.

When nutrition becomes consistent, balanced, and adequately fuelled, food noise often quiets down.

If this resonates with you, it might be a sign your body needs better fuelling, not more control. If you want support making food feel calmer and more predictable, you are always welcome to reach out.

Ever feel like you’re always thinking about food, even when you’ve eaten?

This isn’t a lack of willpower. It’s biology, psychology, and environment working together.

There are two main drivers of hunger.

Homeostatic hunger is physical hunger. It is your body asking for energy, nutrients, and fuel. This is influenced by how much you have eaten, blood glucose, sleep, hormones, and overall energy balance.

Hedonic hunger is food desire driven by reward, pleasure, and dopamine. This can be triggered by stress, restriction, habits, emotions, food rules, or simply being surrounded by highly palatable food.

If food feels loud in your brain, common reasons include
• Not eating enough overall
• Long gaps between meals
• Restriction or rigid food rules
• Poor sleep or high stress
• Highly food focused environment
• Blood sugar swings
• Under fuelling training or activity

Thinking about food more often does not mean you lack discipline. In many cases, it is your body trying to protect you.

When nutrition becomes consistent, balanced, and adequately fuelled, food noise often quiets down.

If this resonates with you, it might be a sign your body needs better fuelling, not more control. If you want support making food feel calmer and more predictable, you are always welcome to reach out.

These aren’t hot takes - they are what I see in every day practice.

Under eating causes more problems than you realise (trust me, I’ve been there 😅

Carbs are an essential source of fuel, not the enemy.

Fad diets don’t work - forget the carnivore diet, the vertical diet, and the raw milk advice from people online.

More protein isn’t always better.

Sustainability > perfection

If a plan causes guilt or anxiety, or is too restrictive, it’s not a good plan.

Weight is not a moral measure of health.

Real life is more important than perfection.

I’ll always choose evidence, compassion, and long term health over extremes.

These aren’t hot takes - they are what I see in every day practice.

Under eating causes more problems than you realise (trust me, I’ve been there 😅

Carbs are an essential source of fuel, not the enemy.

Fad diets don’t work - forget the carnivore diet, the vertical diet, and the raw milk advice from people online.

More protein isn’t always better.

Sustainability > perfection

If a plan causes guilt or anxiety, or is too restrictive, it’s not a good plan.

Weight is not a moral measure of health.

Real life is more important than perfection.

I’ll always choose evidence, compassion, and long term health over extremes.

For both people wanting to lose weight and gain weight, energy is always a topic I teach my clients. A basic definition would be ‘energy density is how many calories are packed into a food compared to how much space it takes up.’
Foods that are low energy-dense typically have a bigger volume for fewer calories, so you can eat more and feel fuller without blowing the budget on your calories, these foods are a great addition for those on a weight loss journey (I.e., veggies, fruit, soup, potatoes).
Foods that are higher in energy density have more calories packed into a smaller volume, making it easier to increase your total calorie intake without feeling fuller (perfect for those wanting to gain weight) (I.e., oils, butter, nuts)

I often use the example of these little pots of dip, which are practically the same size but very different when it comes to their calorie content, the obela tzatziki being much lower than the avocado dip by yumis, due to the fat content which has more calories per gram than any other macronutrient.

For both people wanting to lose weight and gain weight, energy is always a topic I teach my clients. A basic definition would be ‘energy density is how many calories are packed into a food compared to how much space it takes up.’
Foods that are low energy-dense typically have a bigger volume for fewer calories, so you can eat more and feel fuller without blowing the budget on your calories, these foods are a great addition for those on a weight loss journey (I.e., veggies, fruit, soup, potatoes).
Foods that are higher in energy density have more calories packed into a smaller volume, making it easier to increase your total calorie intake without feeling fuller (perfect for those wanting to gain weight) (I.e., oils, butter, nuts)

I often use the example of these little pots of dip, which are practically the same size but very different when it comes to their calorie content, the obela tzatziki being much lower than the avocado dip by yumis, due to the fat content which has more calories per gram than any other macronutrient.

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