✅ Preparing to Start Your Plan Safely

Important Steps Before Starting a Total Food Replacement (TFR) or Very Low Calorie Diet (VLCD)

Before beginning any Total Food Replacement (TFR) or Very Low Calorie Diet (VLCD) plan, it is essential to ensure that you are medically suitable. Taking the right steps can help you begin your journey safely and confidently.

✅ Step 1: Seek Professional Advice

🩺 Consult a healthcare professional
Always speak to your GP or healthcare provider before starting any weight loss programme involving TFR or VLCD products. They will assess your individual needs and confirm whether the plan is suitable for you.

✅ Step 2: Follow Our 5-Step Pre-Start Checklist

Before you begin the plan, we recommend completing the following:

🔹 BMI over 25
Your body mass index (BMI) should be over 25. This usually means you are at least one stone overweight.

🔹 No medical contraindications
Confirm that there are no medical conditions that would prevent you from following the plan safely.

🔹 Doctor approval
Book a check-up with your GP and gain their approval before getting started.

🔹 Blood pressure check
Make sure your blood pressure is measured and within a safe range to begin a VLCD or TFR plan.

🔹 Regular check-ups
Commit to having a follow-up with your GP every 28 days while on the plan.

📄 For the full checklist, click here: 5-Step Pre-Start Checklist.

📘 For health guidance, click here: Medical Guidance.

✅ Starting Your New Plan: Tips for the First Few Days

Starting a new plan is a big step. The first few days can be both exciting and a little challenging as your body adjusts. You may experience hunger, cravings, or tiredness — this is completely normal and temporary. By staying consistent, you’ll soon begin to feel the long-term benefits.

✅ Step 1: Stay Focused on the Long-Term Benefits

🎯 Every action you take is bringing you closer to your goals. Whether your aim is to lose weight, feel more energised, or improve your overall health, focusing on these long-term outcomes will help you stay motivated.

✅ Step 2: Manage Cravings

🥤 Drink water first – Dehydration can often be mistaken for hunger.
🍽️ Choose a plan-friendly snack – If you're still hungry, have a suitable snack from your plan.
🧠 Distract yourself – Go for a walk, read a book, or try a hobby to take your mind off cravings.

✅ Step 3: Increase Your Water Intake

💧 Water plays a key role in your success.
Aim to drink 2.5 to 4 litres per day to support metabolism, reduce hunger, and help your body adjust.

✅ Step 4: Lower Your Carbohydrate Intake

Cutting back on carbs encourages your body to start burning fat for fuel.
⚡ You may feel a little sluggish at first — this is normal.
✅ Within a few days, many people start to feel more energised as their body adapts.

✅ Step 5: Stay Positive and Stick to the Plan

💛 The first few days are important for setting the foundation.
Stay committed, and remind yourself that tough days are temporary.
The more consistent you are, the better you’ll feel — physically and mentally.

✅ Step 6: Celebrate Every Step

🎉 Every small win counts!
Whether it’s drinking enough water, resisting a craving, or completing your first day — celebrate it.
These moments build momentum and keep you moving forward.

💬 Need Assistance?

We are here to support you every step of the way.

📧 Email us: [email protected]
📞 Call us: 028 3833 0720 
👥 Join our Facebook group: Secret Slimmers for encouragement and community support.

You’re not alone — we’re with you on this journey.
Start strong, stay focused, and welcome the new you. 💛