DIARY
Journal
Phase tips, nutritional advice and customer stories.
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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Protein or Carbs: Which Is Better for Weight Loss?
When it comes to shedding weight, protein outperforms carbohydrates. A higher protein intake (1.6 to 2.2 g per kg of body weigh...
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What Are High-Quality Proteins, and Why Does It Matter?
Not all proteins are created equal. What is biological value, and why does it matter?
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Why Protein Matters When You're Losing Weight
Protein helps with weight loss by boosting satiety, protecting muscle mass and keeping your metabolism active. Without enough p...
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Hit a Weight Loss Plateau? Here's What to Do
A weight loss plateau means the scales won't budge for 2 to 4 weeks, even though you're sticking to your diet. The cause is alm...
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Common mistakes in a protein diet (and how to avoid them)
The most common mistakes in a protein diet are eating too little protein overall (under 1.2 g per kg body weight), loading all ...
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How do I know which phase is right for me?
The right starting point for a protein diet depends on three factors: how much weight you want to lose, how your body currently...
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Phase 4 - Lifestyle: How to Keep Your Results for the Long Haul
Phase 4 is the maintenance phase of a structured protein diet. You've reached your target weight and are gradually widening you...
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Phase 3 - Transition: gradually easing back into normal eating
Phase 3 is the transition stage of a structured protein diet: you gradually raise your calorie intake, reintroduce slow-release...
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Phase 2 - Combi: more flexibility without losing your progress
Phase 2 is the combination phase of the Bioteïne 4-phase system: you combine protein replacements with one or two home-cooked, ...
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Phase 1 – Power Start explained
Phase 1 Power Start is the intensive kick-off phase of the Bioteïne 4-phase system. For 14 days you'll eat at least 100 grams o...
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What is a 4-phase protein diet and how does it work?
An explanation of the 4-phase protein diet. How it's structured, who it suits, and what each phase involves.
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