DIARY
Journal
Phase tips, nutritional advice and customer stories.
Category: Protein & nutrition · show all
Protein Crisps: Healthy Snack or Clever Marketing? An Honest Breakdown
Protein crisps typically contain 30 to 40% fewer calories than standard crisps, less than half the carbohydrates, and two to fo...
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How Much Protein Is in Chicken? By Cut and Cooking Method
Chicken breast contains around 31 grams of protein per 100 grams cooked, with just 3 grams of fat and roughly 165 kcal. That ma...
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How Much Protein Is in an Egg? Plus 8 Ways to Get More From It
A medium egg (around 55 grams) provides roughly 6.5 grams of protein. That protein is split between the white and the yolk: the...
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Plant-based protein sources: a complete list with grams of protein per serving
Plant-based protein sources include pulses, soya products, nuts, seeds, grains and plant-based protein shakes. Protein content ...
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Is Sugar-Free Really Healthy? What Sweeteners Do and Don't Do
Cutting sugar can support weight loss and steadier blood sugar, but only if you don't swap it for extra fat or refined carbohyd...
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Sugar-free snacks: 20 healthy options with protein
A sugar-free snack with enough protein keeps you fuller for longer, since protein slows gastric emptying and avoids the sharp b...
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Low-Carb Eating: The Complete List of 60 Products by Category
Eating low-carb, in practice, means consuming fewer than 50 grams of carbohydrates a day. Keto diets set a stricter limit of no...
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Is a Protein Bar Healthy or Not? How to Spot a Good One (Checklist)
It all comes down to what's actually inside. Many commercial protein bars are essentially ordinary sweet bars with a scoop of w...
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High-Protein Foods List: 50 Foods with More Than 15g Protein per 100g
The Top 10 Highest-Protein Foods
Not every food delivers the same amount of protein per gram. If you're serious about boosting...
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Vitamins and Minerals During a Protein Diet
How do you avoid deficiencies when restricting calories? Here are the key micronutrients to keep on your radar.
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Sweeteners: harmful or safe?
Sugar-free but still sweet. An honest look at sweeteners in food.
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How Much Protein Do You Really Need Each Day?
The official guidance from the Dutch Nutrition Centre (Voedingscentrum) sets the recommendation at 0.83 grams of protein per ki...
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