Is the Total Wellbeing plan easy to follow?
Yes! The meal plans are based on everyday foods so you won't be eating anything that you're not used to. There are lots of delicious meals and recipes to follow, using regular ingredients. We also provide you with a shopping list to match your plan, as well as ongoing support and advice anytime you need it. We'll help you every step of the way!
Is this a low carb plan like the Atkins Nutritional Approach?
No, it's completely different. The Atkins plan is based on high-protein, low carb intakes and can be high in fat. The Total Wellbeing plan is a high-protein, moderate carbohydrate, low fat plan. So unlike the Atkins Nutritional Approach and other low carb plans, the Total Wellbeing diet contains moderate amounts of complex carbs such as wholegrain bread, with most vegetables being free foods, and fruit included daily.
Will I be hungry?
Due to the higher protein content of the plan and the presence of low Gi carbs, it is unlikely that you will feel hungry on this plan. High protein foods such as lean red meat, poultry, fish, eggs and dairy foods have a high satiety value, and low Gi foods stabilise blood sugar levels helping to you feel fuller for longer.
How many meals will I be having each day?
Your meal plan for each day will have three main meals and one snack. However, if you would prefer to have smaller meals, it's fine to split up your meals or save a piece of fruit or something else from one meal to have as another snack that day. You can also have 250 ml of low cal soup every day, for example, cup-a-soup.
Is the Total Wellbeing plan bad for my health?
If you are overweight, losing a few pounds will certainly have a beneficial effect on your health. The Total Wellbeing diet has been tested for its effects on kidney, liver and bone health, and no adverse effects have been observed. However, if you have any pre-existing medical conditions or if you are taking medication, please email our Nutrition team at nutritionists@eDietsUK.com for further advice on the most suitable plan for you.
Is this a low Gi diet?
Not as such, since higher Gi options like boiled potatoes are included, but higher Gi items can be swapped for lower Gi versions, such as pasta or new potatoes.
Can I eat out when I'm following this plan?
It's fine to eat out when you are following the plan as long as you use our dining out tips for guidance. You will find these in your meal plan section. Since most main meals tend to be protein-based, it should be easy to make suitable choices when you are eating out.
Do I need to count calories?
No, you don't need to count anything – we've done all that for you! Instead of a daily calorie allowance, you will be assigned a “level”, based on your calorie requirements. But you don't have to worry about this, you simply need to follow your meal plan each day. We recommend that you weigh the portions on your plan accurately, at least initially, until you have a good idea of the amounts you should be eating. As you lose weight, your level will change accordingly and when you have reached your target weight, you will be given a Total Wellbeing weight maintenance plan.
Should I exercise as well as following the plan?
Exercise is beneficial to health even if you don't need to lose weight, so it should always be encouraged. We appreciate that some people may find exercise difficult, especially if they are not used to it or very overweight. However, as you lose weight and gradually build up your fitness level, exercise will become easier and even enjoyable! We recommend a minimum of 30 minutes of exercise 3 times a week, even just brisk walking. When you are registering, you will have the option of subscribing to our optional Fitness programme with animated exercises and guidance.
How much weight can I expect to lose?
With any weight loss plan combined with exercise, we recommend that you can lose 1 – 2 lbs (just under a kilo) per week. This is a healthy and realistic rate of weight loss and should be easy to maintain. If you are unable to exercise, you should still be able to lose weight slowly, aiming for a loss of 0.5 – 1 lb (or half a kilo) per week.
Will my family be able to eat the same meals as me?
We don't provide family plans, but you can easily fit the meals and recipes into family mealtimes. However, members of the family who do not need to lose weight, and those under 18 years of age may need to include extra carbohydrate foods with their meals, such as bread, pasta, rice or potatoes, and may also include more dairy products and fruit.
Can I drink alcohol?
Yes! You can have up to 2 glasses of wine each week. You will be given this option when you register for the plan. If you don't drink alcohol, you can swap this allowance for treats twice a week, such as 40 grams of dark chocolate or any other snack with 200 calories.
Is there a vegetarian or vegan version of the plan?
Unfortunately, due to the nature of the Total Wellbeing plan, we are unable to provide vegetarian or vegan versions. Therefore it is not possible to exclude fish, shellfish, meat or poultry. Further to this, it is not possible to exclude foods containing gluten, or dairy foods.
I'm not vegetarian but I don't like beef – can I still follow this plan?
The nature of the plan means that meats cannot be excluded so another of our diet choices might be more appropriate for you. Alternatively you could follow this plan and when beef appears on your menu, you can swap it for another meat or some fish, using the Substitutions list for guidance.
I can't eat dairy foods - what can I use instead?
When dairy foods appear on your plan, you can use soya alternatives such as soya milk, soya yoghurt or other dairy alternatives like rice milk.
How does this plan differ from a regular healthy eating plan?
It's slightly higher in protein – this makes dieting easier as it has a high satiety value. But this plan is still low in fat, in accordance with UK government healthy eating guidelines. It contains a good mix of grains, fruit, vegetables, and good fats to pack as much nutrition as we can into your daily allowance.
I don't have time to cook – can I use ready meals?
Processed foods are not included on this plan, so it's better to cook instead of using ready meals. There are plenty of quick and easy meal choices such as sandwiches, salads and stir-fries, so you can make delicious, healthy meals in minutes!
Are there any extra foods I can eat?
Yes, there are lots of free foods and drinks. Most vegetables are free foods, as well as all of the following:
Drinks - Bovril, cocoa, coffee, low sugar cordial, diet soft drinks, herbal tea, sparkling water, water
Condiments – artificial sweeteners, BBQ sauce, chilli sauce, clear soup, curry powder or paste, sugar-free jelly, fish sauce, garlic, ginger, herbs, hoisin sauce, horseradish, lemon, mint sauce, mustard, oil-free salad dressing, parsley, pickles, soy sauce, spices, stock cubes, tomato sauce, tomato paste, vinegar, wasabi.
You can also use small amounts of cornflour, custard powder or sugar to thicken and sweeten dishes. 1 level teaspoon of cornflour, custard or sugar has about 10 – 15 calories so this won't impact on your intake if you use them only occasionally. Always use salt sparingly.
Can I vary my plan?
Yes, the plans are very flexible and you can change any of the meals on your plan and choose another from our extensive selection. You can also replace a food you might not like with another food in the same group using the substitutions list for guidance. For example, you can swap chicken for salmon or vice versa. Or if you don't like eggs, you can have another lean protein food instead.
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