Milly Gaines
The LighterLife diet is an extreme weight loss plan that combines a very low-calorie diet (VLCD) with counselling. Depending on the plan, normal food is banned or limited, and dieters consume four meal replacement shakes, soups, mousses, or bars daily, providing around 500-800 calories. The diet claims to help people lose a stone a month and provides the required vitamins, minerals, protein, essential fats, fibre, and carbs. The LighterLife programme also includes CBT mindfulness therapy and counselling to address the psychological aspects of weight loss and eating behaviour. While it has helped many people lose weight, it is important to consult a medical professional before starting any VLCD programme to ensure safety and suitability.
| Characteristics | Values |
|---|---|
| Weight Loss | Lose a stone a month |
| Calorie Intake | 500-800 calories a day |
| Diet Type | Very Low Calorie Diet (VLCD) |
| Food | Shakes, soups, mousses, bars, Fastpacks |
| Nutritional Requirements | Vitamins, minerals, protein, essential fatty acids, fibre, carbs |
| Phases | Foundation, Development, Management |
| Foundation Phase | 100 days, Foodpacks, weekly counselling |
| Development Phase | Foodpacks, counselling |
| Management Phase | Return to conventional food, cut back on Foodpacks |
| Cost | £72.99 a week for 12 weeks |
| Additional Support | CBT Mindfulness, Mentors, weekly group |
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What You'll Learn
LighterLife's TotalFast plan
The LighterLife TotalFast plan is more than just a diet; it also focuses on helping individuals understand their relationship with food. The plan offers free weekly meetings that provide simple and effective tools for change, such as mindfulness and stress management techniques. Additionally, they offer exclusive free CBT mindfulness therapy sessions in weekly groups, either face-to-face or via Zoom, WhatsApp, text, phone, or Facebook live sessions. These sessions aim to address the psychological aspects of weight loss and help individuals develop the skills needed to maintain their weight loss in the long term.
The TotalFast plan is designed to be flexible and adaptable to your needs. You can choose your packs for the first delivery, and LighterLife will notify you before each subsequent delivery if you wish to make any changes. This flexibility ensures that you can tailor the plan to your preferences and keep your experience exciting and enjoyable.
Before starting the LighterLife TotalFast plan, it is recommended to consult your doctor to ensure it is suitable for your health. Additionally, it is advised to continue seeing your doctor for check-ups every four weeks during the program. This medical supervision is essential, as very low-calorie diets should be undertaken with close medical and dietetic supervision, according to the National Obesity Forum.
The LighterLife TotalFast plan has shown remarkable results, with individuals like Jennifer losing over 12 stone and reversing her Type 2 diabetes. The plan has helped her transform her life, boost her confidence, and improve her overall health and well-being.
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The role of dietary protein in a VLCD
The LighterLife diet is a very low-calorie diet (VLCD) that combines counselling with meal replacement shakes, soups, mousses, or bars. These meal replacements are designed to provide around 500 calories per day and contain protein, fatty acids, vitamins, and minerals.
VLCDs are designed to reduce energy intake to very low levels, typically between 800 and 1200 kcals per day. This can lead to a significant risk of losing skeletal muscle mass, which is why dietary protein plays a critical role in preserving muscle mass during rapid weight loss. Consuming adequate amounts of high-quality protein helps prevent the breakdown of lean muscle tissue while promoting fat loss. Additionally, protein helps reduce physical hunger and cravings, making it easier to adhere to a VLCD.
In the context of the LighterLife diet, their products are formulated to provide a minimum of 50 grams per day of "complete proteins" to support health during weight loss. This amount of protein has been found to be sufficient, with no additional metabolic or health benefits observed from increasing protein intake beyond this level while on a VLCD.
It is important to note that VLCDs should be undertaken with caution and under medical supervision due to potential risks and side effects. Additionally, priority should be given to resistance exercise training alongside adequate protein intake to effectively mitigate muscle mass loss.
By incorporating LighterLife's Mentor-led mindfulness sessions into their VLCD weight loss programme, individuals can enhance their weight management success. These sessions help individuals address their reasons for overeating and manage both their physical hunger and cravings.
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LighterLife's CBT Mindfulness approach
The CBT Mindfulness approach recognises that weight issues are not solely about eating too much but can be linked to addictive behaviours. By addressing these underlying thought patterns and addictive behaviours, individuals can make long-lasting changes to their eating habits and overall well-being. This approach empowers individuals to take control of their thoughts and, consequently, their actions.
Through mindfulness meditation, individuals can cultivate a present-oriented and non-judgmental mindset. This practice helps one to focus on the moment without distractions, allowing for a deeper understanding of their thoughts and emotions. By applying CBT techniques, individuals can then challenge and restructure negative or false self-beliefs that may be contributing to disruptive eating habits. This combination of mindfulness and CBT aims to bring about a more positive and realistic mindset, improving one's relationship with food.
LighterLife's programme also includes Body Matters information, dispelling common dieting myths and helping individuals work with their bodies rather than against them. The programme encourages participants to incorporate mindfulness into their daily lives, bringing awareness to everyday activities. Additionally, LighterLife offers a supportive community through weekly groups, mentors, and counsellors, providing ongoing guidance and motivation throughout the weight loss journey.
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LighterLife's Total Programme
The Total Programme consists of three phases. The first is the Foundation phase, which lasts for 100 days. During this time, you stick to the Foodpacks and weekly counselling sessions. Foodpacks are meal replacement products that come in the form of shakes, soups, mousses, or bars. They provide around 500-600 calories per day and contain the protein, vitamins, fatty acids, minerals, fibre, and carbs necessary for safe weight loss. The second phase is the Development phase, which you enter if you have more weight to lose after the Foundation phase. This phase also involves Foodpacks and counselling. The final phase is the Management phase, which is a long-term weight maintenance programme. During this time, you slowly reintroduce conventional food while cutting back on Foodpacks.
The Total Programme also offers close-knit weekly telephone groups to help you stay motivated as you lose weight. These groups are small, friendly, and single-sex, and they are facilitated by LighterLife Counsellors and Mentors. The programme also provides online support tools, community support, inspirational mentoring emails, and tips by text.
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LighterLife's counselling and support
The LighterLife programme is based on the theory that weight problems are not just about eating too much. Similar to alcohol or drug addiction, food can be an addiction for some people. The programme, therefore, focuses on two things: helping people stop overeating and understanding why they turn to food.
The programme involves three phases. The first is the Foundation phase, which lasts for 100 days. During this time, participants stick to Foodpacks and attend weekly counselling sessions. If there is more weight to lose after the Foundation phase, the participant moves on to the Development phase, continuing with the Foodpacks and counselling. Once the desired weight is achieved, the participant enters the Management phase, a long-term weight maintenance programme. During this time, conventional food is slowly reintroduced, while Foodpacks are cut back.
The weekly group meetings explore and understand the reasons that brought participants to LighterLife and the goal to let go of weight. With the support of the counsellor and others in the group, participants can learn the skills needed to manage their weight long-term. The counsellors aim to create a supportive and safe group environment with a sense of belonging, trust, and laughter.
LighterLife also offers free Mentor support and weekly CBT Mindfulness sessions. The unique CBT mindfulness approach explores how thinking affects eating behaviour, giving participants the tools for losing weight and keeping it off.
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Frequently asked questions
The LighterLife diet is a very low-calorie diet (VLCD) that combines counselling with meal replacement products. Depending on the plan, normal food is banned or limited and replaced with four meal replacement shakes, soups, mousses, or bars every day, providing around 500-800 calories.
The LighterLife diet is designed to help people lose weight fast and keep it off. The average weight loss with the TotalFast plan is a stone a month. LighterLife claims to have helped over a million people lose weight.
The LighterLife diet works by removing people from situations involving food, such as shopping, cooking, and mealtimes. The meal replacement products provide the necessary nutrients while reducing calorie intake. The program also includes counselling to help people understand their relationship with food and change their mindset and behaviour around it.
The Lighter Life Total diet has three phases: Foundation, Development, and Management. The Foundation phase lasts for 100 days, during which individuals stick to the Foodpacks and weekly counselling sessions. If more weight loss is needed, the Development phase continues with Foodpacks and counselling. The Management phase focuses on long-term weight maintenance, gradually reintroducing conventional food while reducing Foodpacks.
