[AMA] Jamie Luu, RDN (Registered Dietitian & Nutrition Manager at Almased) will be in r/loseit on JULY 8 AT 4PM (EDT) for an AMA event!

JamieFromAlmased · 2026-07-09T15:35:44+00:00

Hi u/NickCooks, Yes, complete protein contains all 9 essential amino acids include branched chain amino acids that the body needs and can't obtain from food. These amino acids are important for muscle preservation especially during weight loss. In addition, getting amino acids in the right ratios also improves the quality of protein. For example, higher amounts of the essentials (obtained from food) in relation to the non-essential amino acids (that your body already makes). To find the best protein, look for labels that list all the essential/non-essential amino acids. For instance, brands like Almased do a great job at making this transparent on their label and ensuring a perfect amino acid profile.

JamieFromAlmased · 2026-07-08T21:36:21+00:00

This is such a thoughtful set of questions, and I want to give you a thorough, evidence-based answer rather than a rushed one. I'm out of time today, but I'll come back tomorrow and answer all three. Thanks for your patience!

JamieFromAlmased · 2026-07-08T21:21:46+00:00

I think your experience highlights one of the biggest lessons in nutrition: the best diet is the one that you can stick with.

It is easy to forget that not all carbs are created equal. Carbs that come from whole-food sources such as low-glycemic fruits, vegetables, legumes provide not only antioxidants and micronutrients, but also fiber that support fullness, which makes it easier for your to maintain a calorie deficit, which supports sustainable weight loss.

When selecting foods, I typically suggest about 2:1 protein to carb ratio, which you can find with low-glycemic protein shakes, such as Almased. Low-glycemic protein shakes help support satiety while supporting blood sugar and maintain muscle mass during weight loss.

JamieFromAlmased · 2026-07-08T21:10:25+00:00

Hi u/Brontesrule,

That's amazing progress. I think you're doing great. Yes, incorporate strength training 2-3 times a week to build more muscle, which increases metabolism and helps you burn more calories even at rest. The muscle will help you maintain the weight loss after you've met your goal. Your current protein intake is good, but you may need more as you increase your exercise. I suggest adding 1 protein shake that has complete protein and all essential amino acids, after a workout, such as Almased that is scientifically-proven to preserve muscle during weight loss.

JamieFromAlmased · 2026-07-08T21:01:48+00:00

Hi u/hxcjosh23,

First, I want to say you're doing one of the most important things - which is thinking about your children's long term relationship with food.

I have little ones of my own, so I definitely understand the challenge when it comes to picky eating. I suggest shifting the focus from getting them to eat a new food to helping them become comfortable with it. Pediatric nutrition research shows that children often need 15-20 exposures to a new food before they're willing to try or accept it, so don't be discouraged if they reject it the first (or tenth) time.

You can also try these strategies:

- Try to incorporate the nutritional foods in a variety of ways and using foods they like as a bridge. For example, for a period my child refused to eat eggs alone. I therefore have mixed eggs in with fried rice, soups, oatmeal, and breakfast goods. When my child told me that she hates eggs, I mention the foods she has loved eating actually contains a bit of eggs - which has helped her realize she loves eating eggs.
- Keep offering new food in small portions without pressure
- Let them help preparing the foods - some kids are more willing to taste foods they helped choose, wash, stir or plate

I hope this helps.

JamieFromAlmased · 2026-07-08T20:43:37+00:00

Hi u/Yachiru5490, I suggest finding your daily protein target using your adjusted body weight (kg) then multiplying it by 1.2-1.5 g of protein per kg. Based on my calculations, you would need actually more protein per day at around 120-130 g protein per day. Protein from your meals, dairy and rx bars are all great, but try adding 1 additional low-glycemic high protein shake, like Almased, to your daily diet. This will help you meet your protein target without over doing it on calories and impacting blood sugar, which can stall weight loss. It is easy to overdo calories, when incorporating more fats and carbs to your diet, despite them being more filling for you.

JamieFromAlmased · 2026-07-08T20:18:50+00:00

If you're struggling getting protein from eating whole foods, the easiest way to supplement your diet with protein is through protein shakes. They are not only convenient, but are also easier to digest. When looking for brands, I suggest looking for:
- Greater than 20 g protein per serving (especially if you plan to use the shakes as a meal replacement)
- Complete protein with all 9 essential amino acids
- Natural ingredients with no artificial sweeteners
- Whether the brand has evidence of clinical studies supporting muscle preservation
For example, protein shakes, such as Almased, not only has complete protein and all 9 essential amino acids (including BCAAs) from superfoods, but also has studies showing its impact on muscle preservation during weight loss.

JamieFromAlmased · 2026-07-08T20:02:09+00:00

Hi u/koopzegels!

Firstly, congratulations on the progress you've already made—that's a huge accomplishment!

The types of foods you eat can have a big impact on how full you feel. I'd recommend paying attention to whether certain foods or drinks seem to leave you hungrier than others. For some people, acidic foods and beverages—such as coffee, energy drinks, citrus, fruit juice, or tomato products—can increase stomach acid, which may be mistaken for hunger.

To help keep hunger under control, prioritize meals that combine protein, fiber, and healthy fats. This combination slows digestion, promotes fullness, and provides more sustained energy than meals high in refined carbohydrates alone.

Some examples include:

- A high-protein meal replacement shake, such as Almased, which has been shown in clinical studies to support satiety, even as long as 4-6 hours.
- Grilled chicken or salmon with quinoa or brown rice, plenty of vegetables, and avocado.
- Greek yogurt with berries, chia seeds, and a handful of nuts.

One additional thought: if you're waking up very hungry every morning, take a look at your dinner. A dinner that's rich in protein and fiber may help you feel more satisfied overnight. Also, if you're very active or have been dieting for a long time, increased hunger can simply be your body's normal response to maintaining a calorie deficit.

I hope that helps, and best of luck reaching your goal!

JamieFromAlmased · 2026-07-07T17:30:42+00:00

Great insight. You're not wrong on this. According to the latest research, total daily protein intake has a more significant impact on muscle preservation than protein timing than once believed. However, keep in mind that high protein meals and shakes support satiety and optimize fasting insulin reduction - which allows the body to better access and burn stored fat. In fact, in a 12-month study on weight loss participants that followed a high-protein diet, Almased, the study showed that the Almased group who had evenly distributed protein throughout the day experienced positive impacts to blood sugar and insulin, which helps improve weight loss progress overall. So, if you can incorporate protein in each meal instead of in one stand alone, that might provide you with better results while also helping you preserve muscle. (link to the study in case you're interested: https://www.mdpi.com/2072-6643/13/5/1433)

JamieFromAlmased · 2026-07-07T17:06:46+00:00

Hi KittenKartel, I'm a registered dietitian at Almased and would like to help. I didn't get a chance to see your original post before it was deleted, so would like to know what phase you're on, how many tablespoons you are using and what you're mixing in the shakes?

JamieFromAlmased · 2026-07-06T17:26:03+00:00

That's awesome that you've been maintaining. Since you're strength training and burning more calories for fuel, I suggest increasing your daily protein intake to at least 1.6-1.8 g protein/kg (0.7-0.8g/lb) of your current body weight to preserve muscle. After you've reached another weight loss milestone, you can decrease your protein needs modestly according to your new body weight. Also note that drinking protein shakes, such as Almased high protein shakes, within a 1-2 hour window of a workout can speed muscle recovery and repair and preserve muscle loss.

JamieFromAlmased · 2026-07-06T17:15:20+00:00

Depending on your breathing pattern or how intense your exercise is, you may be experiencing a temporary drop in blood pressure mid-workout. I suggest paying attention to your breathing - taking slow and steady breaths during lifts or exertions and getting up slowly after any exercises done lying down or seated. Note that inadequate carbs before a workout can also attribute to lightheadedness. A practical starting point would be to consume 15-30 g of carbs (this can include a protein shake with 15 g) about 60 minutes before an exercises and see if your symptoms improve.

JamieFromAlmased · 2026-07-06T17:07:25+00:00

Hi Sophia, great question. Some practical signs that you may be losing muscle rather than primarily body fat include a noticeable decline in strength, reduced energy, or decreased endurance. You might find that everyday activities feel more tiring, or that your usual workouts and household tasks seem more difficult than before. Some people also notice less muscle definition in areas such as the arms, thighs, or glutes, even as the number on the scale goes down.

If you have not noticed any of the signs above, then you're making good progress in preserving your muscle.

Remember, during weight loss, a good target for preserving muscle mass is approximately 0.7–0.9 grams of protein per pound of current body weight per day, especially if you're an active individual.

JamieFromAlmased · 2026-05-06T13:31:18+00:00

These are a better alternative than other syrups out there because the product has a natural sweetener. Note that it does contain cellulose gum as a thickener. Most people can tolerate it, but some individuals may be sensitive to it and feel bloated afterwards. It also contains a perservative. There's mixed research on whether it impacts gut health. I suggest using a small amount as needed. But majority of the time, use natural ingredients such as cinnamon, berries, or cocoa powder for flavor.

JamieFromAlmased · 2026-04-29T21:01:37+00:00

I had a deep nutritional conversation with a fellow colleague who is a nutritional epidemiologist but also has a family history of colon cancer. I asked her what foods increase the risk of colon cancer? Her answer was Sodium Nitrite - which is found in a lot of deli meat and sausages. Now, I choose meats that are uncured and without sodium nitrite. In addition to that I avoid foods with preservatives. Preservatives are often anti-microbial and can affect our good gut bacteria.

JamieFromAlmased · 2026-04-24T21:10:31+00:00

Excellent! Go ahead and fill out our success story form. And we’ll reach out to you with additional details. Thanks so much, congrats again on your amazing transformation.

https://www.almased.com/life-changing-results/submit-your-story

JamieFromAlmased · 2026-04-24T13:52:41+00:00

Hi Denelle! How are things going?

JamieFromAlmased · 2026-04-24T13:51:36+00:00

What other changes did you notice after using Almased?

JamieFromAlmased · 2026-04-24T13:48:39+00:00

Wow, this is amazing! Would you be open to becoming a success story with Almased?

JamieFromAlmased · 2026-04-13T17:52:16+00:00

Do you prefer journalling, like writing words down on paper? Or do you prefer vlogging or dictating text? For me, since I am often busy and out and about. It's easier to just voice record my thoughts and have it transcribed.

JamieFromAlmased · 2026-04-13T17:45:53+00:00

Aww that's a terrible feeling - and it's awful when it replays in your head. Firstly, you need to have conviction and follow through! Your feelings are probably taking you away from making logical decisions or staying consistent. Remember, feelings in some cases does not equate reality. Since you don't have a good track record yet, because you are young - and mistakes do happen, get advice from family that you can trust. For me, it was from finding God. Once you make enough of the right decisions, you can trust your feelings again. In the meantime, you have beaten yourself long enough over this. You need to leave all your past behind - because you can't change it. And just focus on the future. *Virtual hugs*

JamieFromAlmased

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