DIARY
Journal
Phase tips, nutritional advice and customer stories.
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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What Can You Eat on a Protein Diet? The Complete Yes/No List
On a protein diet you eat mainly high-protein foods such as meat, fish, eggs, dairy and pulses, alongside low-carb vegetables.
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How Much Weight Can You Lose on a Protein Diet? Realistic Numbers
On a well-structured protein diet, most people lose between 0.5 and 1 kg of fat per week. In the first fortnight the scales oft...
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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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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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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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Protein Timing Around Exercise: Before, During or After Training?
Protein timing does make a difference, but a smaller one than we assumed for years. The so-called 'anabolic window' actually la...
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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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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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High-Protein Snacks on the Go: 15 Fuss-Free Options
A snack counts as high-protein when it delivers at least 10 grams of protein per portion, contains no more than 200 kcal, and k...
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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 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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