DIARY
Journal
Phase tips, nutritional advice and customer stories.
Category: Practical · show all
How Much Protein Does a Woman Need Per Day? By Goal and Age
The official guidance from the Dutch Nutrition Centre sets protein intake at 0.83 grams per kilogram of body weight per day. Fo...
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Low-Carb Dinners: 12 Recipes Under 500 Calories
A proper low-carb dinner contains under 30 grams of carbohydrate, at least 30 grams of protein, and stays below 500 calories. T...
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High-Protein Lunch for Work: 10 Ideas to Take With You
A high-protein lunch for work delivers at least 25 grams of protein per meal, takes under 5 minutes to prepare, and keeps you f...
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Breaking Through a Weight Loss Plateau: 7 Causes and How to Get Moving Again
A weight loss plateau happens because your body adapts to a lower weight. Your resting metabolism drops, you move less without ...
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Losing Belly Fat with Protein: What Actually Works and What's Nonsense
No, spot-reducing belly fat isn't a real thing. No single nutrient, exercise or supplement burns fat from one specific area. Wh...
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Protein Diet vs Low-Carb Diet: What's the Difference and Which Works Better?
A protein diet raises daily protein intake to 1.6-2.4 grams per kilogram of body weight to protect muscle and extend satiety, w...
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High-Protein Smoothies for Weight Loss: 8 Recipes Under 250 Calories
A high-protein smoothie supports weight loss when it delivers at least 20 grams of protein, stays under 250 calories, and inclu...
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Low-carb breakfast: 12 protein-rich ideas under 300 kcal
A low-carb breakfast contains fewer than 20 grams of carbohydrates, at least 20 grams of protein, and stays under 300 kcal. Tha...
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Protein Diet Weekly Menu: A Free 7-Day Plan for Losing Weight
This 7-day plan provides an average of 1,200 to 1,500 kcal per day and 100 to 130 grams of protein, spread across three main me...
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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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Sugar-free protein biscuits: how they're made and which ones actually work
A sugar-free protein biscuit swaps ordinary sugar for erythritol, stevia or allulose, and trades (some of) the wheat flour for ...
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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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