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MEAL PLAN – 3 Weeks Weight Loss – Lifesum guide

Why 3 week and weight loss?The human population is increasingly suffering from obesity. We believe through better nutrition and education aimed at losing weight will create better overall health around the world.Research has shown that a noticeable weight drop at the beginning of a diet increases motivation and likelihood of sticking with it for longer. The ‘3 Week Weight Loss’ programme will help you to kickstart your weight goal journey.Studies show that it takes three weeks to create and maintain new habits, adapt to portion sizes, get rid of sugar cravings and benefit from all the health improvements this programme offers. After that you’re ready to use the ‘more advanced’ Lifesum plans with all the food choices out there.I cannot see the ‘3 Week Weight Loss’. What can be the reason for that?This new 3 Week Weight Loss program is a Premium feature specific to users that have a goal of losing weight, and are within the daily calories target of 1200-2100 kcal. Please make sure you have the settings required:1) Please make to follow the required settings concerning food preferences and allergies. In order to check the settings:Tap into Me — Settings — Food Preferences.The programme is a detailed meal plan including recipes that are sometimes not compatible with food preferences like vegetarian, vegan and pescatarian, or allergies to gluten, dairy, nuts, eggs, shellfish, fish etc. This means that currently the meal plan is not able to support food preferences or allergies.2) Please make sure that your calorie goal is between 1200-2100 kcal under Settings/Personal DetailsPlease make sure your target calories lie in the range between 1200-2100 kcal (applicable both for men and women), otherwise you will not see the programme. This is the first version of the programme and we start by supporting this calorie group and selected plans. This may change in future, meaning other plans and goals might be supported at a later point.Tap into Me — Settings — Personal Details — Calories/Day. Make sure you have a daily calorie goal of 1200-2100 kcal. 3) Please make sure that you have chosen "Lose weight" as your goal.Please note: the meal plan begins to count down from the day you track your first meal in the plan. Then the status will change from "Not Started" to the day in question. What does ‘meal planner’ in the programme mean?This is the view where you are able to plan your meals for the coming days. You have some days as default but can add and remove days. If you want to have something else than what is planned for you per default you need to change it in here.What does ‘shopping list’ in the app mean?The shopping list is a help for you in the grocery store, it mirrors the meals and ingredients you have in the meal planner. If you add more days you will see more items in this list and vice versa. A red dot on the shopping list icon indicates that you have new items in it.In the shopping list I see e.g. multiple bananas and other ingredients, is it okay to buy just the same kind?Yes, absolutely. Currently we can only handle the shopping list by adding the ingredients independently from their shape/preparation form. So if you e.g. see cucumber in pieces, grated and peeled just buy a cucumber and then prepare it according to the instructions in the recipe later on.When I tap forward in the diary I am not forwarded to the following day on the ‘3 Week Weight Loss program’, I am still on the current day, why? (Android)What you see in the diary is what you shall focus on today. If you want to plan for upcoming days, simply tap into meal planner and do it in there.In the recipes I see some ingredients that are hard to find where I live, can I change into something similar?Yes, absolutely. Please check out this table for possible alternatives:

Semi skimmed milk Unsweetened almond/oat/quinoa/coconut milk
Blueberries/strawberries/raspberries raw Blueberries/strawberries/raspberries frozen
Fruit (e.g banana, apple) Fruit (e.g pear, plum, exotic fruit)
Couscous/Quinoa  Bulgur/buckwheat/barley
Potato, sweet potato Beet roots, carrots
Creme fraiche light/light cooking cream Turkish yogurt/greek yogurt
Chicken/salmon/red meat Tofu/quorn/oumph
Low fat yogurtFish  Unsweetened soygurtEither shellfish OR chicken, tofu, poultry, quo

Soba noodles Shirataki, glass or rice noodlesI cannot see my Life Score™This is intended. This programme is just focusing on basics. The Life Score™ will be visible again as soon as you finish the 3 Week Weight Loss and switch to another Meal Plan.I cannot see my vegetable/meat trackers any longerIn this programme these trackers are not activated as standard as we want you to focus on just the meal tracking.I happened to track the given recipe in the diary, but I was actually having something else, how do I untrack it?Tap into the recipe again, there you will find an ‘untrack’ button. Then track the correct one.(Android) / You can untrack by swiping over the tracked item in your Diary (iOS)What does ‘cheat meal’ mean?It is hard to be on a diet, therefore we allow you to ‘cheat’ four times during this period. It doesn’t matter how big your meal was or what you ate. Just use this button and we will see this as a little bump on your road towards a healthy lifestyle. Remember, even if you lose weight that doesn’t mean that you have to eat carrots and broccoli every day. The 21 one days include 4 cheat meals in total. The calorie amount for the cheat meals is a set number, you don’t have to worry that it will influence your goal, when you track a cheat meal it is a break in the diet.When my 21 days have passed I end up in plan store and my ‘3 Week Weight Loss program’ in diary is gone, why?The reason for this is because you have now kick-started your weight journey successfully in Lifesum and are ready to pick another long term plan. If you don’t know which one to pick, please do the plan test that helps you find the perfect plan for your needs.Is it dangerous to follow 3 Week Weight Loss longer than 3 weeks and restart the programme after it has ended?No, it is not. You can follow our meal plans for longer than 21 days. However, one should always strive to eat varied, especially when the goal is to lose weight and the energy intake displayed in the chosen plan is lower than usual. If you continue longer than 3 weeks you can add side dishes as e.g. salad (green leaves, tomato, cucumber, lettuce, red bell pepper) to make sure you get all the vitamins and minerals you need. You can add those side dishes by tracking them directly in the Diary.Can I restart the plan?Yes, you will find the option to restart either in the plan settings (top right in settings view) or by going to the PLANS section at the bottom tab bar and clicking on the active plan. You will then see the button "Restart Plan" (iOS)How can I deactivate the plan if I do not want to complete it?Please go to the PLANS section in the app and choose another plan.I happened to press ‘Eat this every day’ but now I regret it, how can I undo that?Since you now have told the meal planner that you want that meal all the coming days for the program you will have to tap into each of the days and meals where you want to eat something else in order to change it.Suggestion for foods to add if your calorie goal exceed more than 1600 kcal per day! Remember, all foods added beyond the meal plan recipes needs to be tracked separately in the dairy

  • Eggs (i.e. boiled, scrambled)
  • Nuts & Seeds (i.e. cashews, peanuts, walnuts, almonds, chia seeds, pumpkin seeds, sunflower seeds)
  • Berries (i.e. blueberries, raspberries, strawberries)
  • Fish (i.e. salmon, cod, trout, tuna, mackerel)
  • Tofu
  • Quorn
  • Vegetables (i.e. broccoli, cauliflower, spinach, avocado, cabbage, kale, mushroom, pumpkin, zucchini, aubergine, tomato)
  • Legumes (i.e. lentils, black beans, kidney beans, chickpeas)

Tips on how to increase the energy amount in the prepared meals:

  • Drizzle some olive or rapeseed oil onto your food for some extra healthy fat and energy.
  • Top your meal up with some crunchy nuts.
  • Add an extra egg or two to your meal to increase the amount of energy, protein and fat.
  • Add some extra beans or lentils to you meal! They are filled with fiber, protein & vitamins.

This plan is based on the Classic diet we have in app. To read more about the recommendation and health benefits, read HERE

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Lifesum GUIDE