How long can I stay on the Total Plan?Updated a day ago

Guidelines for Very Low Calorie Diet (VLCD) Cycles

The Total Food Replacement (TFR) Plan is a structured and effective approach to weight loss, based on the principles of a Very Low Calorie Diet (VLCD). To ensure a healthy and sustainable experience, it is important to follow industry-recommended timeframes.

✅ Maximum Duration on the Total Plan

You can follow the Total Plan for up to 12 weeks continuously.

After completing a 12-week cycle, you must take a minimum break of 2 weeks before starting another cycle.

This break is essential to:

• Allow your body to rest and recover
• Prevent nutritional imbalances
• Support long-term weight loss success

🔄 What to Do During a TFR Break

During your 2-week break, you should increase your daily calorie intake to at least 1000 calories per day.

You can do this by:

• Incorporating conventional foods using the New You Switch Plan
• Adding one extra pack and one snack to your daily intake
• Combining New You products with healthy meals to meet your calorie target

This phase is often called a TFR Break or refeeding phase, and it plays a key role in helping your body adjust while still maintaining a calorie deficit.

💡 Think of Your Break as a Recharge

Rather than seeing the break as a pause in your progress, try to view it as a recharge for both your body and mind.

This is your chance to:

• Refuel your body with additional nutrients
• Reflect on how far you have come
• Prepare mentally and physically for your next cycle
• Build new habits and confidence around conventional foods

Taking this time to recharge makes you stronger, more focused, and better prepared for long-term success.

📈 Will I Gain Weight During the TFR Break?

You may notice a small weight gain during your break. This is completely normal and not a sign of fat gain.

Here’s why:

• Increasing your calorie and carbohydrate intake naturally replenishes glycogen stores
• Glycogen binds to water, leading to temporary water retention
• This is simply your body adjusting — not reversing your progress

Once you return to the Total Plan, this water weight will reduce and your weight loss will continue.

⚖️ Why Breaks Are Important

Taking regular breaks is not optional — it is a vital part of following a Very Low Calorie Diet safely. These breaks:

• Help protect your metabolism
• Provide time for your body to reset and recover
• Allow you to practise long-term healthy habits
• Offer a mental reset to keep you motivated and focused

💬 Need Support?

If you are approaching the end of your 12-week cycle or need help planning your break, we are here for you.

📧 Email us: [email protected]
📞 Call us: 028 3833 0720

Your journey is not just about weight loss — it is about building a healthier, happier lifestyle. Take your break, recharge, and come back stronger. You are doing brilliantly, and we are with you every step of the way. 💛