😓 Feeling Tempted to Cheat on the Total Plan?. We understand that following the Total Food Replacement (TFR) Plan can feel challenging at times, especially during social occasions, emotional moments, or when cravings arise. However, remember that ev

<p id="isPasted">&#x1F613; Feeling Tempted to Cheat on the Total Plan?</p><p>We understand that following the <strong>Total Food Replacement (TFR) Plan</strong> can feel challenging at times, especially during social occasions, emotional moments, or when cravings arise. However, remember that <strong>every step you take brings you closer to a healthier, happier you</strong>.</p><p>Here are some helpful tips and practical advice to keep you motivated and on track.</p><hr><h2 id="-1-have-an-extra-meal-if-needed">&#x2705; 1. Have an Extra Meal if Needed</h2><p>If you feel genuinely hungry after having your recommended products for the day, it is absolutely fine to have <strong>one extra New You meal</strong>.</p><ul><li>This is still within the plan guidelines</li><li>Refocus and begin fresh the next day</li><li>Keep drinking water, as thirst is often mistaken for hunger</li></ul><hr><h2 id="-2-set-small-achievable-goals">&#x2705; 2. Set Small, Achievable Goals</h2><p>Break your main goal into <strong>smaller, manageable milestones</strong> so you can celebrate your progress along the way.</p><ul><li>Aim to lose your first half a stone</li><li>Recognise every inch lost or clothing size dropped</li><li>Treat yourself to non-food rewards such as a new book, skincare, or a relaxing bath</li></ul><p>Small wins build long-term success.</p><hr><h2 id="-3-keep-a-journal">&#x2705; 3. Keep a Journal</h2><p>Tracking your progress helps you stay focused and motivated. Try to:</p><ul><li>Log your daily meals and water intake</li><li>Record how you feel throughout the day</li><li>Take weekly photos and measurements</li></ul><p>&#x1F4F8; You will be amazed at the visible changes &#x2014; even after just <strong>one week</strong>.</p><hr><h2 id="-4-join-our-supportive-community">&#x2705; 4. Join Our Supportive Community</h2><p>You are not alone. Join our <strong>Secret Slimmers Facebook Group</strong> to connect with others on a similar journey.</p><ul><li>Share your challenges and achievements</li><li>Receive encouragement and support</li><li>Gain valuable tips and advice from others in the community</li></ul><p>&#x1F449; <strong>Join here:</strong> <a href="https://www.facebook.com/groups/secretslimmers"><em>Secret Slimmers on Facebook</em></a></p><hr><h2 id="-5-set-a-short-term-goal-to-keep-you-focused">&#x2705; 5. Set a Short-Term Goal to Keep You Focused</h2><p>Give yourself a motivational target, such as losing your <strong>first 10 pounds</strong>. Many customers achieve this within <strong>1 to 2 weeks</strong> on the Total Plan*</p><p>Losing 10 pounds can help:</p><ul><li>Improve your energy and mood</li><li>Boost your confidence</li><li>Make noticeable changes to your appearance</li></ul><p>This can give you the momentum to stay focused and committed.</p><blockquote><p><em>Please note: Weight loss results vary from person to person. We cannot guarantee specific outcomes, but we are here to support you every step of the way.</em></p></blockquote><hr><h2 id="-6-take-that-first-step--and-keep-going">&#x2705; 6. Take That First Step &#x2014; and Keep Going</h2><p>Often, the hardest part is getting started. Once you take the first step, <strong>motivation tends to follow</strong>. Each day you stay on plan, you are building confidence, consistency, and progress.</p><p>You are making a positive investment in your health and well-being. That is something to be proud of.</p><hr><h2 id="-need-help-or-support">&#x1F4AC; Need Help or Support?</h2><p>Our friendly team is here to help you stay on track. Whether you need encouragement, product advice, or a listening ear, we are always happy to support you.</p><p>&#x1F4E7; <strong>Email us:</strong> <a href="mailto:support@thenewyouplan.com">support@thenewyouplan.com</a><br>&#x1F4DE; <strong>Call us:</strong> 028 3833 0720</p><hr><p><strong>You are stronger than you think.</strong> Stay focused, be kind to yourself, and remember &#x2014; we are here for you every step of the way. &#x1F49B;</p>

Feeling like cheating on the Total Diet?

If you think you are out of ketosis while following the Total Plan, try not to worry. Ketosis can be helpful, but it is not essential for weight loss on our plan. Even if you are not in ketosis, you are still benefiting from the plan’s very low-calor

<h1 id="isPasted">What to Do If I&apos;m Out of Ketosis on the Total Plan</h1><h2 id="first-of-all--dont-panic">First of All &#x2013; Don&#x2019;t Panic</h2><p>If you think you are out of ketosis while following the <strong>Total Plan</strong>, try not to worry. Ketosis can be helpful, but it is <strong>not essential</strong> for weight loss on our plan.</p><p>Even if you are not in ketosis, you are still benefiting from the plan&#x2019;s <strong>very low-calorie structure</strong>, which is the <strong>main driver of fat loss</strong>.</p><hr><h2 id="-understanding-ketosis-testing">&#x1F50D; Understanding Ketosis Testing</h2><ul><li><strong>Ketone levels fluctuate</strong> throughout the day</li><li>The most reliable time to test is in the <strong>morning</strong>, when levels are usually higher</li><li>Ketosis test strips (like Ketostix) are not always fully accurate and can be influenced by hydration and other factors</li></ul><hr><h2 id="-focus-on-the-calorie-deficit">&#x2705; Focus on the Calorie Deficit</h2><p>The <strong>primary reason</strong> the Total Plan works is that it creates a <strong>calorie deficit</strong> by providing all your nutritional needs in just 4 or 5 products per day.</p><p>This helps your body:</p><ul><li>Burn stored fat for energy</li><li>Achieve consistent and sustainable weight loss, even <strong>without ketosis</strong></li></ul><hr><h2 id="-if-you-are-aiming-for-ketosis">&#x1F504; If You Are Aiming for Ketosis</h2><p>If your personal goal is to enter ketosis, here are some helpful steps:</p><h3 id="1-be-patient">1. Be Patient</h3><p>It can take a few days to enter ketosis, especially if you&#x2019;ve consumed more carbohydrates recently.</p><h3 id="2-start-with-shakes">2. Start with Shakes</h3><p>Shakes are <strong>lower in carbohydrates</strong>, making them ideal when starting or resetting. You can gradually reintroduce meals and bars afterwards.</p><h3 id="3-avoid-extras">3. Avoid Extras</h3><p>If you&apos;re aiming for ketosis, <strong>avoid snacks and water flavourings</strong>, as they may contain small amounts of carbohydrates.</p><h3 id="4-monitor-your-carbohydrate-intake">4. Monitor Your Carbohydrate Intake</h3><p>Try to keep your daily intake between <strong>45 and 55 grams of carbs</strong>.</p><hr><h2 id="&#xFE0F;-tips-to-get-back-on-track">&#x1F6E0;&#xFE0F; Tips to Get Back on Track</h2><ul><li><strong>Stick to the plan</strong>: Continue using your daily Total products without adding extras</li><li><strong>Limit carbs</strong>: Focus on lower-carb options like shakes and avoid additional snacks</li><li><strong>Stay hydrated</strong>: Drink 2.5 to 4 litres of water each day</li><li><strong>Add gentle exercise</strong>: Activities like walking can help support fat burning</li><li><strong>Track your progress</strong>: Monitor changes in weight, how your clothes fit, and how you feel</li></ul><hr><h2 id="-remember">&#x1F4A1; Remember</h2><ul><li><strong>Ketosis is not required</strong> to succeed on the Total Plan</li><li>The calorie deficit is what drives weight loss</li><li>You will continue to lose fat as long as you are consistent with the plan</li></ul><hr><h2 id="-need-support">&#x1F4AC; Need Support?</h2><p>If you are unsure or would like some extra guidance, our team is here to help.</p><p>&#x1F4E7; <strong>Email us:</strong> <a href="mailto:support@thenewyouplan.com">support@thenewyouplan.com</a><br>&#x1F4DE; <strong>Call us:</strong> 028 3833 0720</p><hr><p><strong>You are doing incredibly well. Whether or not you are in ketosis, staying on plan will keep you moving towards your goals.</strong> Trust the process and keep going &#x2014; we are here every step of the way.</p>

What to do if I'm out of ketosis on the Total Plan?

While achieving ketosis is not required for weight loss on the Total Food Replacement (TFR) Plan, some customers do choose to follow the plan in a way that mimics a ketogenic diet. If you are actively aiming for ketosis, here are some common signs an

How do I know I am in ketosis?

Experiencing bad breath (halitosis) can sometimes be a side effect when your body enters ketosis, which may happen on the Total Food Replacement (TFR) Plan. While it is temporary, we understand it can be a little uncomfortable. The good news is that

<h1 id="isPasted">&#x1F62C; I Have Heard You Get Bad Breath on the Total Plan &#x2013; What Can I Do?</h1><h2 id="managing-bad-breath-on-your-diet">Managing Bad Breath on Your Diet</h2><p>Experiencing <strong>bad breath (halitosis)</strong> can sometimes be a side effect when your body enters <strong>ketosis</strong>, which may happen on the <strong>Total Food Replacement (TFR) Plan</strong>. While it is temporary, we understand it can be a little uncomfortable.</p><p>The good news is that there are <strong>simple and effective ways</strong> to manage it so you can stay fresh and confident throughout your journey.</p><hr><h2 id="-hydration-is-key">&#x1F4A7; Hydration Is Key</h2><p><strong>Drink plenty of water</strong> throughout the day. Staying well hydrated helps:</p><ul><li>Flush out ketones</li><li>Keep your mouth moist</li><li>Reduce the likelihood of bad breath</li></ul><p>Aim for <strong>2.5 to 4 litres of water</strong> daily to support both freshness and overall wellbeing.</p><hr><h2 id="&#xFE0F;-helpful-products-to-stay-fresh">&#x1F6CD;&#xFE0F; Helpful Products to Stay Fresh</h2><h3 id="-mouthwash-and-breath-strips">&#x2705; Mouthwash and Breath Strips</h3><ul><li><strong>Listerine Original Mouthwash</strong></li><li><strong>Cool Mint Breath Strips</strong></li></ul><p>These are excellent for maintaining fresh breath and can be used throughout the day as needed. They are also easy to carry with you.</p><h3 id="-chewing-gum">&#x2705; Chewing Gum</h3><p>Consider <strong>xylitol gum</strong> or <strong>dental gum</strong>, which you can find in health food stores such as&#xA0;<strong>Holland and Barrett</strong>.<br>Xylitol helps neutralise odour and supports oral freshness.</p><hr><h2 id="-maintain-good-dental-hygiene">&#x1FAA5; Maintain Good Dental Hygiene</h2><p>A strong oral care routine can make a big difference. Be sure to:</p><ul><li><strong>Brush your teeth twice a day</strong></li><li><strong>Floss daily</strong> to remove food particles</li><li><strong>Brush your tongue</strong>, where bacteria can build up</li><li>Visit your dentist regularly</li></ul><p>These small daily habits will help reduce any ketosis-related odour.</p><hr><h2 id="-focus-on-your-journey">&#x1F3AF; Focus on Your Journey</h2><p>While <strong>ketosis</strong> can cause temporary bad breath, it is important to remember that:</p><ul><li><strong>Our plan does not rely on ketosis</strong> for weight loss</li><li>A <strong>calorie deficit alone</strong> is enough to help you achieve your goals</li></ul><p>So, if you are not in ketosis, you may not experience this side effect at all.</p><hr><h2 id="-need-more-help">&#x1F4AC; Need More Help?</h2><p>If you have any concerns or would like more personalised advice, we are always here to support you.</p><p>&#x1F4E7; <strong>Email us:</strong> <a href="mailto:support@thenewyouplan.com">support@thenewyouplan.com</a><br>&#x1F4DE; <strong>Call us:</strong> 028 3833 0720</p><hr><p><strong>Stay confident and focused.</strong> With a few simple steps, you can manage bad breath and enjoy your New You journey feeling fresh and empowered. &#x1F49B;</p>

I have heard you get bad breath on the Total Plan, what can I do to prevent this?

Exercise can be a great addition to your New You journey, but it is important to approach it with care while on the Total Food Replacement (TFR) Plan. Because the plan is calorie controlled, your body needs time to adjust, particularly in the early s

<h1 id="isPasted">&#x1F3C3; Can I Exercise While on the Total Plan?</h1><h2 id="guidelines-for-exercise-when-starting-our-diet">Guidelines for Exercise When Starting Our Diet</h2><p>Exercise can be a great addition to your <strong>New You journey</strong>, but it is important to approach it with care while on the <strong>Total Food Replacement (TFR) Plan</strong>. Because the plan is calorie controlled, your body needs time to adjust, particularly in the early stages.</p><p>Here is how to safely incorporate exercise while staying fully on track with your goals.</p><hr><h2 id="-exercise-guidelines">&#x2705; Exercise Guidelines</h2><h3 id="-initial-phase-first-2-weeks">&#x1F552; Initial Phase (First 2 Weeks)</h3><p>During the first <strong>two weeks</strong>, we recommend focusing on <strong>gentle, low-intensity activities</strong> and avoiding any intense or prolonged workouts. This allows your body to adapt to the lower calorie intake without strain or fatigue.</p><hr><h2 id="-what-types-of-exercise-are-low-intensity">&#x1F33F; What Types of Exercise Are Low Intensity?</h2><p>There are many ways to start moving more without overexerting yourself:</p><h3 id="-walking">&#x1F6B6; Walking</h3><ul><li>A simple, low-impact way to get moving</li><li>Improve fitness gradually by increasing your pace or distance</li><li>Getting fresh air regularly can also boost your mood and mental well-being</li></ul><h3 id="-yoga">&#x1F9D8; Yoga</h3><ul><li>Helps to improve flexibility, strength, and well-being</li><li>Builds muscle strength and supports bone health</li><li>Try different classes or online instructors to find what suits you</li></ul><h3 id="-pilates">&#x1F9D8; Pilates</h3><ul><li>Focuses on slow, controlled movements to strengthen muscles and rebalance the body</li><li>Can be done at home or in a group class at your level</li></ul><h3 id="-swimming-and-water-exercise">&#x1F3CA; Swimming and Water Exercise</h3><ul><li>Swimming works your whole body and is gentle on the joints</li><li>Breaststroke is a good low-intensity option</li><li>Water-based exercises are ideal for beginners or those looking to reduce impact on joints</li></ul><h3 id="&#xFE0F;-low-impact-gym-equipment">&#x1F3CB;&#xFE0F; Low Impact Gym Equipment</h3><ul><li>A cross trainer can be used at a low intensity</li><li>Start slowly and build up as you gain confidence and strength</li></ul><h3 id="-everyday-movement">&#x1F6B6; Everyday Movement</h3><p>You do not always need a workout to add activity to your day. Try:</p><ul><li>Taking the stairs instead of the lift</li><li>Walking or cycling instead of driving short distances</li><li>Parking further away and walking</li><li>Going for a walk during your lunch break</li><li>Suggesting walking meetings</li><li>Standing more often if sitting is not required</li></ul><p>These small changes can add up and support your overall health and weight loss goals.</p><hr><h2 id="-add-an-extra-product-if-exercising">&#x1F964; Add an Extra Product if Exercising</h2><p>On days when you are more active, consider <strong>adding one extra New You product</strong> to your routine.</p><ul><li>Our <strong>protein-rich&#xA0;</strong><a href="https://www.thenewyouplan.com/Weight-Loss-Shakes/"><strong>shakes</strong></a> are ideal for fuelling light workouts</li><li>This helps prevent fatigue and ensures you are meeting your body&#x2019;s nutritional needs</li></ul><hr><h2 id="-post-exercise-nutrition">&#x1F36B; Post-Exercise Nutrition</h2><p>Support recovery and muscle maintenance by enjoying a <a href="https://www.thenewyouplan.com/Ketosis-Friendly-Snacks/"><strong>protein-rich snack</strong></a> after exercise. For example:</p><ul><li><strong>New You wafers</strong> are a convenient choice to help replenish energy</li><li>Stay hydrated before, during, and after exercise</li></ul><hr><h2 id="-stay-focused-on-your-goals">&#x1F3AF; Stay Focused on Your Goals</h2><p>Remember:</p><ul><li>Our plan is designed to work through <strong>calorie deficit</strong>, not intense exercise</li><li>You can still achieve great results through consistency, hydration, and gentle movement</li><li>Exercise should support your well-being, not exhaust you during this phase</li></ul><hr><h2 id="-need-personalised-support">&#x1F4AC; Need Personalised Support?</h2><p>We are here to help you create a plan that fits your goals and feels right for you.</p><p>&#x1F4E7; <strong>Email us:</strong> <a href="mailto:support@thenewyouplan.com">support@thenewyouplan.com</a><br>&#x1F4DE; <strong>Call us:</strong> 028 3833 0720</p><hr><p><strong>Movement is powerful &#x2014; even the smallest steps matter.</strong> Take your time, listen to your body, and enjoy the journey towards a healthier, more active you. &#x1F49B;</p><p><br></p><p><br></p>

Can I exercise while on the Total Plan?

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New You Plan

Managing Challenges & Lifestyle

Total diet

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Prepare for the first few days: Your journey to success.

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Mindset for diet: The key to sustainable success

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I don’t like shakes, will I still lose weight with other products? What could I take?

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How come there are sugars in these products on the Total Plan?

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What is ketosis?

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Track Your Transformation Sheets: A Step-by-Step Guide to Weight and Inch Loss

I'm Feeling a Bit Weak and Tired in Week One, I Don’t Think I Can Do This Diet