We Mean Lean

At PhD we mean lean! Kickstart your 2021 fat loss goal with our best-ever Diet range. If there’s one thing we can control in these strange times, it is our own nutrition and exercise. That makes 2021 a great year to focus on physique goals. At PhD, we’ve developed our best-ever diet range of protein products to support your journey – in the tastiest way possible!

How to set up a fat loss diet

Start by figuring out how many calories you need to lose weight. The number of calories you burn on a normal day is called your TDEE (total daily energy expenditure).

Your TDEE is made up of a few factors:

your BMR (basal metabolic rate) – the energy your body needs to perform basic biological functions and stay alive

+ your NEAT (non-exercise activity thermogenesis) – the calories you burn being active and moving about

+ your exercise calories

+ TEF (thermic effect of food) – the energy you use digesting food

The Harris Benedict formula is a great way to calculate your personal numbers. Try this link.

Create a calorie deficit

Now you know how many calories you currently need, it’s time to create that calorie deficit.

A healthy weight loss target is 0.7% of your bodyweight per week:

50kg bodyweight = lose 0.3kg per week

60kg bodyweight = lose 0.4kg per week

70kg bodyweight = lose 0.5kg per week

Start by reducing your daily calories by 15%-20% of your current TDEE.

The importance of protein

Make sure you are eating sufficient protein (whether you are dieting or not). This means around 40% of your calories, or roughly 1.5g – 2g per kg bodyweight.

Protein helps keep you full as you diet, and supports your body in maintaining that lovely lean muscle tissue that will sculpt your physique. It also uses the most energy of all the macronutrients, and research suggests it may increase your metabolic rate by 15-30% (compared to 5-10% for carbohydrates and 0-3% for fats).

The Diet Whey range

Our Diet Whey range has been specifically designed to make dieting for fat loss easier (and tastier!)

Diet Whey

Diet Whey is our incredible whey protein powder which mixes up to taste just like a milkshake. Seriously, you’ll be amazed – at under 100 calories per serving, it will satisfy your sweet tooth and leave you feeling full without too many calories. And did we mention it comes in 13 incredible flavours including Birthday Cake, Cherry Bakewell, and Salted Caramel?

We’ve added fat burning ingredients like CLA, green tea extract, and l-carnitine so Diet Whey really does support your diet efforts throughout the day.

Diet Plant

If you’re a vegan or just like to eat a plant-based diet, our Diet range has plenty for you to choose from. Our Diet Plant protein powder has less than 100 calories per serving plus CLA, l-carnitine and green tea extract. It’s the same effective formulation as Diet Whey, just with plant protein instead of whey.

Diet Whey Keto

Rich in MCT oil and with just 6g carbs per serving, our new Diet Whey Keto is the perfect support for your keto eating plan. It’s high protein and high fat, with healthy fats from egg and coconut oil sources and plenty of protein to prevent muscle loss during ketosis. It’s also high in fibre, with an array of important vitamins and minerals plus clever extras like CLA, green tea extract, and L-Carnitine.

Fancy a treat?

Our Diet Whey Bars are out of this world with an indulgent, triple-layered consistency and real chew factor. But they’re still less than 200 calories per bar! These have added fat burning ingredients too so you can be actively supporting your diet whilst enjoying a truly yummy treat.

You’ll also love our Diet Plant Bars which are under 200 calories each and made with plant protein. They come in three delicious flavours and taste better than any regular chocolate bar or snack treat – you’ll see!

Written by Nicola Joyce

Nicola is a specialist freelance copywriter for the fitness industry @thefitwriter