A simple, science-backed, 14-day reset built on the same whole-food, plant-based structure used in my Master’s research—shown to produce rapid, reliable fat loss without calorie counting, restriction, or complicated rules.
When you join LEAN14, you get 6 months of full access to the entire No Nonsense Nutrition platform, including the LEAN14 program, essential fat-loss lessons, and powerful meal-planning software that makes consistency effortless.
This isn’t a diet.
It’s a proven metabolic framework that shows you exactly how to eat for fat loss, energy, digestion, and long-term health—without overwhelm.
LEAN14 isn’t based on trends or guesswork.
It’s built directly from the intervention diet I used in my Master’s research at the University of Chester.
In that study:
Every participant lost weight within two weeks
They ate more food, not less
They did it without going hungry
No calorie counting. No macro tracking. No restrictions.
The program passed full university ethics approval, and I presented the protocol to academic staff and professors — meaning the structure you’re following is both safe and scientifically sound.
LEAN14 is the practical version of that research, designed so you can experience the same reliable, rapid results.
Your step-by-step, high-carb, whole-food structure designed to:
increase fullness
lower calorie density
support metabolic health
promote fast, predictable fat loss
No counting. No macros. No rigid meal plan.
Just simple principles—follow them for 14 days and feel the difference.
LEAN14 focuses only on the lessons that directly drive fat loss and better body composition. No noise. No overwhelm. Just the essentials:
Understand the science behind why high-carb, whole-food, plant-based eating increases satiety, lowers calorie density, and unlocks rapid fat loss without tracking anything.
Learn how to maintain lean mass, support performance, and improve strength while losing fat.
See how these three ingredients increase calorie density and drive overeating—and how simple swaps instantly improve results.
Success with LEAN14 comes from simplicity — and your software makes that effortless.
You’ll get:
Ready-made LEAN14-aligned meal plans
Pre-built shopping lists
A full WFPB recipe library
Most importantly: the ability to create your own meal plans
Or generate full days of meals with one click
This keeps your meals consistent, structured, and aligned with the principles that work.
LEAN14 is not something you follow forever — it’s a tool you can use throughout the year.
After the reset, you’ll have three simple, flexible options:
Return to your regular eating pattern or keep using any simple habits that felt easy and effective.
A short break keeps things flexible and makes LEAN14 a sustainable tool you can return to anytime.
Follow LEAN14 principles for 80% of your meals, and leave 20% flexible.
That’s 17 structured meals + 4 open meals per week.
Ideal for long-term maintenance without restriction.
If you want to continue your momentum or lose more weight, simply run another 14-day round whenever you’re ready.
Most people use LEAN14 as a powerful reset a few times a year.
It’s simple and sustainable
It’s backed by real research (including my MSc: −2.6 kg in 14 days)
No calorie counting or macro obsession
Works even if you’ve “tried everything”
Gives you tools you can reuse for life
Whether you're looking for a fast reset, a structured fat-loss plan, or a long-term shift toward better health — LEAN14 gives you everything you need.
Repeat LEAN14 anytime.
Rebuild your meal plans whenever you want.
Return to the lessons whenever you need a reset or motivation.
You stay in control.
Stop guessing. Start using a structure that actually works.
Sustainable weight loss isn’t about starving yourself—it’s about eating more of the right foods. Whole, plant-based foods naturally support weight loss by being nutrient-dense, high in fiber, and lower in calorie density.
Unlike restrictive diets, a plant-based approach allows you to eat until satisfied while promoting fat loss, improving metabolism, and enhancing overall health.
Learn how plant-based diets outperform traditional weight loss methods, backed by clinical trials and real-world success stories.
Achieving a leaner, healthier physique isn’t about eating less—it’s about eating smarter. Understanding calorie density, macronutrient balance, and the power of whole, plant-based foods allows you to optimize body composition while enjoying satisfying meals.
This section explores how fat intake influences body weight, why preloading with fiber-rich foods enhances satiety, and how strategic dietary choices—like reducing ultra-processed foods and increasing water-rich foods—can help you achieve a leaner body composition without the struggle.
Excess salt, oil, and sugar (SOS) silently undermine your health, contributing to weight gain, cardiovascular disease, and inflammation.
These highly processed additives hijack your taste buds, disrupt metabolism, and increase disease risk.
Discover why cutting back—or eliminating them—can improve energy, longevity, and overall well-being.