DIARY
Journal
Phase tips, nutritional advice and customer stories.
Is too much protein harmful? What the science actually says
For healthy adults, an intake of up to 2 grams of protein per kilogram of body weight per day is considered safe. That's the cu...
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How many calories a day to lose weight? Work out your deficit
A calorie deficit of 300 to 500 kcal a day is the most evidence-based strategy for gradual weight loss. With a 500 kcal daily d...
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Protein pasta and protein bread: a clever carb swap for weight loss?
Protein pasta and protein bread contain 20 to 30 grams of protein per 100 grams dry weight on average, compared with just 3 to ...
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Counting Calories or Counting Carbs: Which Works Better for Weight Loss?
A calorie deficit is what drives fat loss. That's the answer. You cannot lose fat without taking in less energy than you burn, ...
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Protein diet phase 1 explained: what it is and how to start
Phase 1 is the most restrictive phase of a protein diet. You eat plenty of protein (at least 80 grams a day), virtually no carb...
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Protein before bed: does casein help with weight loss and muscle maintenance?
Slow proteins like casein and cottage cheese are digested gradually, sometimes over a period of 5 to 7 hours. This means your m...
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Losing weight without exercise: can it be done, and how do you go about it sensibly?
Weight loss comes down to a calorie deficit: burning more energy than you take in. Exercise speeds things up, but it isn't esse...
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Sugar-free high-protein desserts: 10 ideas that don't feel like a diet
A sugar-free high-protein dessert rests on three building blocks: a protein source, such as quark, Greek yoghurt, protein powde...
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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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Protein Bars for Weight Loss: Do They Actually Help?
A protein bar supports weight loss when it replaces a snack or light meal, cutting calories, boosting protein intake and keepin...
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Low-fat quark for weight loss: does it work, and how much should you eat per day?
Yes, low-fat quark is a genuinely effective choice when losing weight. It provides around 11g of protein and just 60 kcal per 1...
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How Much Protein Is in Porridge Oats? And How to Make It More Protein-Rich
Porridge oats contain roughly 13 grams of protein per 100 grams of dry oats. That sounds reasonable, but an average portion is ...
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