Diet & Lifestyle

Yes, you can eat snacks and still lose weight. The key is to choose healthy, portion-controlled snacks that align with your weight loss goals. Opt for nutrient-dense snacks such as fruits, vegetables, nuts, and Greek yoghurt, which can help curb hunger and keep you satisfied between meals without sabotaging your calorie intake.

The number of calories you should eat per day depends on a number of factors, including your age, gender, weight, height, activity level, and weight loss goals. Generally, a safe and sustainable rate of weight loss is around 0.5 to 1 kg (1 to 2 pounds) per week, which typically requires a calorie deficit of 500 to 1000 calories per day. 

However, we would recommend that you consult with a healthcare professional or registered dietitian to determine your specific calorie needs based on your individual circumstances.

Yes, it is possible to lose weight without counting calories by focusing on mindful eating, portion control, and making healthier food choices. Instead of counting calories, you can adopt mindful eating practices such as paying attention to hunger and fullness cues, choosing whole, nutrient-dense foods, and eating slowly and without distractions. 

Along with cutting calories from eating less food, you can also create a calorie deficit by carrying out regular physical activity. However, for some individuals, especially those with specific weight loss goals or medical conditions, counting calories may still be beneficial to ensure they are in a calorie deficit for weight loss.

You should aim to have at least a minimum of 1.6g of protein per kg of body weight. If you live an active lifestyle, the recommended daily protein intake generally falls within the range of 1.6 to 2.2 grams of protein per kilogram of body weight. Bodybuilders and strength athletes may need a higher amount of protein, than casual gym goers looking to increase their general fitness.

Use the above as a “ball park figure” and monitor your weight, physique, gym performance and energy levels. Make adjustments as you go, and as always, consult a doctor or a nutritionist for bespoke information.

A healthy weight is one that is considered optimal for an individual's height, age, gender, and body composition. It is typically determined using measures such as body mass index (BMI), waist circumference, and body fat percentage. Maintaining a healthy weight reduces the risk of various health conditions and promotes overall well-being.

The amount of exercise needed to maintain a healthy weight varies depending on factors such as age, fitness level, and weight loss goals. A general recommendation for adults is to aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. As well as aerobic activity, it is recommended to lift weights or carry out resistance training on two or more days per week.

Protein shakes can be a convenient and effective way to increase protein intake, especially for those who struggle to meet their protein needs through whole foods alone. They can be beneficial for supporting muscle recovery and growth, particularly after exercise. However, it's essential to choose high-quality protein shakes with minimal added sugars and artificial ingredients and to incorporate them as part of a balanced diet rather than relying on them as a primary protein source.

Meal replacement shakes can be a convenient option for busy individuals or those looking to manage their calorie intake for weight loss. They typically provide a balanced combination of protein, carbohydrates, fats, vitamins, and minerals, making them a convenient alternative to traditional meals. However, it's essential to choose meal replacement shakes that are nutritionally balanced and to use them as part of a structured eating plan rather than replacing all meals with shakes long-term.

When you're busy at work and don't have time to eat a full meal, opt for convenient and nutritious snacks that provide sustained energy and keep you feeling satisfied. Some healthy snack options include fresh fruit, Greek yoghurt, nuts and seeds, whole grain crackers with hummus or nut butter, veggie sticks with dip, protein bars, and trail mix. These snacks are portable, easy to prepare, and can be enjoyed on-the-go to help keep hunger at bay until your next meal.

We also offer office snack boxes packed full of food choices that are perfect for those busy at work all day.

Yes, high-protein snacks can help with weight management and weight loss, when part of a calorie-controlled and well-balanced diet.

Their satiating effect reduces overall calorie intake, aiding in weight loss or maintenance. By incorporating our high-protein snacks into your daily diet, you promote a sense of fullness, making it easier to make healthier food choices. 

Our range of high-protein snacks offers a delectable and nutritious way to support your weight management goals while enjoying a satisfying snacking experience.