DIARY
Journal
Phase tips, nutritional advice and customer stories.
Category: Weight loss · show all
High-Protein Dinner in 30 Minutes: 10 Quick Recipes Under 500 Calories
An effective high-protein dinner follows a simple formula: 30 to 40 grams of protein, a generous base of non-starchy vegetables...
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Preserving Muscle Mass While Losing Weight: 6 Strategies That Actually Work
In a calorie deficit, the body draws energy from both fat and muscle tissue. Without sufficient protein intake and strength sti...
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Losing weight during the menopause: why protein matters more than ever
During the menopause, oestrogen levels fall sharply, lowering your basal metabolic rate by an average of 200 to 300 kcal a day,...
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High-protein meals under 200 kcal: 12 ideas for weight loss
A meal counts as high-protein under 200 kcal when it delivers at least 15 grams of protein per portion, contains no more than 2...
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Protein Shakes for Weight Loss: Do They Actually Work? What the Research Says
A protein shake can help with weight loss, but only when used as a meal replacement rather than an addition to your normal diet...
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Vegetarian High-Protein Diet: 30 Plant-Based Options for Losing Weight
Can you get enough protein on a vegetarian diet?
A common objection to vegetarian or vegan eating is that you'll never get eno...
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How Much Protein a Day for Weight Loss? Calculation and Advice by Weight
The short answer: how much protein do you need to lose weight?
For weight loss, the optimal protein intake sits between 1.6 an...
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Satiety: why a protein-rich meal keeps you fuller for longer
Protein satisfies more effectively than carbohydrates or fats because it switches on several satiety systems at once. It trigge...
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Protein or Carbs: Which Is Better for Weight Loss?
When it comes to shedding weight, protein outperforms carbohydrates. A higher protein intake (1.6 to 2.2 g per kg of body weigh...
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Why Protein Matters When You're Losing Weight
Protein helps with weight loss by boosting satiety, protecting muscle mass and keeping your metabolism active. Without enough p...
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What is a 4-phase protein diet and how does it work?
An explanation of the 4-phase protein diet. How it's structured, who it suits, and what each phase involves.
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