DIARY
Journal
Phase tips, nutritional advice and customer stories.
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 Quark? Low-Fat Quark as a Weight-Loss Tool
Low-fat quark contains, on average, 10 to 11 grams of protein per 100 grams, making it one of the most protein-dense dairy prod...
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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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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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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 vs keto: the difference, and which is safer
Eating low-carb means taking in fewer carbohydrates than average each day, typically between 50 and 130 grams. Keto is a strict...
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How Many Carbs Per Day to Lose Weight? Guidelines by Goal
For most people trying to lose weight, the effective range sits between 50 and 130 grams of carbohydrates per day. Below 50 gra...
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When’s the best time to drink a protein shake for weight loss?
The best timing for a protein shake is whenever you’d otherwise make a poor food choice. Use a shake as a meal replacement at y...
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How Many Meals Should You Replace to Lose Weight? A Safe Schedule
For most people, replacing 1 to 2 meals a day is the safe, effective standard. A single replacement creates a modest calorie de...
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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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