What Should I Do if I Feel Unwell While on the Plan?Updated a month ago

🤒 What Should I Do If I Feel Unwell While On The Plan?

If you feel unwell while following the plan, please do not worry — some temporary side effects are completely normal, especially during the first few days as your body adjusts. These symptoms usually settle quickly, but here are some helpful tips to ease any discomfort.

🚽 Constipation
A common side effect when starting a lower calorie diet.

✅ What to do:

• Drink plenty of water to stay hydrated
• You might consider gentle aids such as Fibre Gel (unflavoured), Benefibre or Psyllium Husk to support digestion
• For occasional relief, over the counter options like Senokot or Dulcolax tablets can help — start with half the recommended dose and avoid frequent use
• Always consult your pharmacist or healthcare professional if symptoms continue

🤕 Headaches
Headaches may happen during the adjustment phase, often linked to hydration or reduced sugar intake.

✅ What to do:

• Drink 2.5 to 4 litres of water each day
• Take regular pain relief if needed and suitable for you

🤢 Nausea or Upset Tummy
Some people may feel a little queasy in the early days. This can be caused by the concentrated vitamins and minerals in your meal packs, especially while your body is adjusting.

✅ What to do:

• Sip water before, during and after meals to help ease digestion
• Take your time when consuming shakes or meals
• Try a soothing cup of ginger tea, which can help settle your stomach naturally

🦵 Cramps
Muscle cramps can be a sign of fluid or mineral imbalances, which are more likely to occur when starting a lower calorie diet.

✅ What to do:

• Increase your water intake throughout the day
• Add a small pinch of salt to your soups or savoury meals to help restore balance
• Consider trying a magnesium supplement, which may help relax muscles and reduce cramping

Always speak to your pharmacist or healthcare provider before starting any new supplement.

🩸 Hormonal Changes
Women may notice changes in their menstrual cycle during weight loss. This is due to natural hormonal shifts and is usually temporary.

💡 Why Hormones Change During Weight Loss
When you lose weight, your hormone levels may shift. This is because hormones such as oestrogen and progesterone are closely connected to body fat and metabolism.

Even a small amount of weight loss can influence these hormones and may temporarily affect your cycle as your body adjusts.

🤧 Colds and Flu
If you catch a cold or flu while on plan, your body may need extra rest and support.

✅ What to do:

• Stay hydrated with plenty of water and warm, soothing drinks
• Rest as much as possible
• You can take over the counter cold and flu tablets to ease symptoms like a blocked nose, cough, or sore throat
• If needed, you may wish to pause the plan and follow a more flexible approach, such as the Switch Plan, until you feel better

Always speak to your pharmacist or GP if symptoms worsen or persist.

⚠️ When to Seek Medical Advice
If you continue to feel unwell or experience severe or persistent symptoms, it is important to speak with your GP or healthcare provider for personalised guidance.

💬 Need Extra Support?
If you are ever unsure or would like more advice, our friendly team is here to help you feel your best.

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

Your health and well-being are our priority,  and we are here to support you every step of the way. 💛