What You Can & Can’t Have Whilst On Total Food Replacement
While on Total Food Replacement, there are a few things which you can & can’t have, which can lead to worry and confusion. So to help with this issue, here, we round-up exactly what those things are in a bumper blog post!
It’s always helpful to know what you can and cannot have whilst you are on total food replacement. There are many things that could knock you out of ketosis so it’s worth taking note and keeping a copy to hand. However, there are lots of things you can add to your packs to alter the flavour according to your taste buds. Familiarise yourself with the below and get experimenting!
WHAT I CAN HAVE WHILST ON TOTAL FOOD REPLACEMENT
Dried herbs & spices
✔ Cayenne, pepper, cinnamon, turmeric, garlic powder or granules, ginger, black pepper, chilli powder, cumin, basil, curry powder, coriander, mixed herbs, onion granules, chives, paprika, rosemary, oregano, parsley, sage, tarragon, thyme, peppermint mint leaves
Fresh herbs & spices
✔ Coriander, parsley, dill, chilli, rosemary, chives, thyme, tarragon, basil, oregano, sage, mint
✔ 1 cal oils spray – veg oil or sunflower
Fizzy drinks
✔ 1 can of Coke Zero or Dr Pepper Zero per week
Water
✔ Soda water sparkling water
Breath freshener
✔ Breath strips – Listerine Original
Milk
✔ 250mls skimmed milk/coconut milk/almond milk/soya milk per day
Tea & coffee
✔ Tea – from a leaf
✔ Green teas – only from a leaf and root
✔ Black coffee
✔ Beanies Coffee – any flavour
Sweeteners
✔ Tablet form sweeteners
Medicines & vitamins
✔ Cold relief tablets – please contact Support to check the brand is ok to take with the plan
✔ Multivitamins – tablet form only and not flavoured
✔ Fibre gel – unflavoured
✔ Senokot/Dulcolax tablets, Benefibre or Psyllium Husk
✔ Painkillers in tablet form only
✔ Sugar free Rennies
Savoury hot drinks
✔ Swiss Marigold Vegetable Boullion – up to 2 mugs per day
✔ Swiss Marigold Vegan REDUCED SALT Vegetable Boullion
Gelatine
✔ Gelatine – powdered or leaf
Chewing gum
✔ Xylitol All Natural Xylitol Gum – Spearmint
✔ Peppersmith Spearmint Dental Chewing Gum
WHAT I CAN’T HAVE WHILST ON TOTAL FOOD REPLACEMENT
Condiments
❌ Salt
❌ Any herbs and spices that have salt added
❌ Vinegar
❌ Sauces
Fresh fruit & vegetables
❌ All fruits
❌ All vegetables
❌ Lemon added to water
Chewing gum
❌ Regular or sugar free chewing gum
Breath fresheners
❌ Mints
❌ Liquid mouth wash (with the exception of Listerine Original mouthwash)
Teas
❌ Teas from a fruit or flower
Sweeteners
❌ Powdered sweeteners
Alcohol drinks
❌ Flavoured water
❌ Tonic water
❌ Alcohol
❌ Fizzy drinks/diet drinks due to the citric acid content
❌ Cordial juice
Gelatine
❌ Vegetable gelatine
Medicine & vitamins
❌ Liquid vitamins
❌ Berocca
❌ Soluble pain killers
❌ Gel pain killers
If you are ever unsure about what you can or cannot have or you come across something that is not on the list, please contact [email protected] who will be happy to go through.
Hi – just wondering….. What is it about ordinary sugar-free gum eg Extra, the makes it a ‘don’t’?
Thanks,
Hilary
Hi Hilary, thank you so much for posting – some of the ingredients in the coatings can have an effect on ketosis. This being said this is not to say that no forms of chewing gum would not be suitable – this is more our best practice to help ensure you the smoothest journey and the best results!
What about mouthwash?
It’s toothpaste still okay?
Mouthwash and Toothpaste are both ok as you are not swallowing these. Listerine breath strips are also ok but chewing gum and mints would not be advised.
Thanks,
Gary
Hi there are normal stock cubes okay to have as a snack? I can’t find the brand you recommended.
Regards
Ursula
Hi Ursula, I am sorry but we cannot advise using stock cubes on our plan. I believe you are referring to Marigold’s Swiss Bullion, this is a stock powder which can be used while on plan. You can find this in most mainstream super markets or by visiting Holland & Barrett. I hope this helps 🙂
Why are fruit and vegetables not allowed on the new you plan
Hi Betty, our plan is complete meaning everything you need is in our packs. As healthy as fruits and vegetables are some can be quite high in natural sugar. It is not that you cannot have these items it is just that our plan is designed to work most effectively when followed as directed. Some people who follow the plan strictly do so to achieve ketosis which for some is a massive benefit. Again if you are trying to achieve this state then having sugar rich fruit will impact this process.
Good evening
can I drink bovril drink or Marmite please?
thank you
Ceri
Hi Betty, thank you for your comment.
I am sorry but the listed products are not suitable on our plan, here is a list of common items you can and cannot have on our plan: https://blog.thenewyouplan.com/what-you-can-cant-have-whilst-on-plan/
Thanks, Luke
Can I eat lettuce? Or vegetables?
Hi Reema, thank you for posting. For best effect we recommend sticking to the plan 100% – if you do need to add vegetables to plan for extra fibre or just to keep you on track then the following are best:
Alfalfa Sprouts, Artichokes, Asparagus, Aubergine, Bamboo Shoots, Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Celery Chicory, Courgettes, Cucumber, Fennel, Green Beans, Leeks, Lettuce, Mangetout, Marrow, Mushrooms, Onions, Pak Choi, Peppers, Radish, Rocket, Spinach, Watercress, Water Chestnuts.
Good luck and we are here if there is anything else you need.
Kind regards
Grant
I can’t abide plain water is there anything I can add
Hi Linda, Thank you for your comment, I understand it can be hard to increase your water intake and water is very important to keep you hydrated and maximising your losses. This is why we offer Pineapple Flavoured boosts and a variety of water flavourings to make it easier to enjoy water. You can also count Black Tea and Coffee towards your daily water intake. You can find our Water Flavourings here: https://www.thenewyouplan.com/Water-Flavourings/ I hope this helps! Luke
Hi – I’m on nicotine replacement gum, I really don’t want to smoke, what shall I do?
Hi Caroline thank you for your post. In terms of this your health is the most important thing and quitting smoking should be at the top of the list. It may be the case that this has an impact on ketosis but as I say the fact that you are typing to quit smoking should take precedence. Therefore carry on with the gum and you may find that it will not affect you. The no gum rule is very generic and even spans over to the sugar free gums. You may find something else over time such an inhaler.
Can I have gin & soda water?
Hi Caroline thank you for your post. We do not advise you to drink alcohol if following our total food replacement plan. If you want to drink alcohol we would advise you to refeed your body with conventional foods for a minimum of 7 days before you intend to drink.
Hi Melanie
Sorry, but do you mean as in normal food? Not the diet?
hi I am thinking of starting this plan for 2 weeks , are headaches or fatigue an issue as I’ve two jobs and need my energy.
regards Angela
Hi Angela, You might feel more fatigue and have a headache the first week on the plan, due to your body detoxing and getting used to low-calorie diet. Please let us know if we can help you with anything else. Eszter
Can I drink no added sugar squash as I don’t like water? Any help as I’m new to this x
Good Morning Helena, Thank you for your questions. If you are following our Total Meal Replacement plan, we would not recommend you to add this to your water, we have loads of different flavours of water flavourings that you can add to your water, please see link here: https://www.thenewyouplan.com/Water-Flavourings/ I hope this helps, please let us know if you have any other questions and we will be happy to help! Kind Regards, Eszter
Thank you very much will order some x
Can you have skimmed milk in coffee
Hi Valerie,
I hope you’re well.
You can have up to 250ml of skimmed milk per day if you wish when following our plan.
Black tea and coffee is preferred as you can count this towards your daily water allowance.
Regards
Chantelle
If you have any further questions please let us know. We would love to have you with us.
Would I be able to eat the odd boiled egg now and again, I will miss my eggs
Hi Joan,
Thank you for your reply, With our plan we do not advise consuming anything extra on plan however if you would like to have an egg, by all means have an egg, you may find that this effects your overall weight loss but it is high in protein so follows the structure of our plan and if it keeps you focussed on following our plan I am sure you will see a better overall loss over time. I hope this helps and please feel free to ask if you have any questions at all.
Can I take a Collagen Supplement on this Diet please?
And if so which one please?
Many Thanks
Sue
Hi Sue, I am pleased to tell you that you can have tablet form collagen supplement while on our total replacement plan. No liquid or jelly form is allowed. I hope this helps, please let us know if we can help you with anything else!
can you tell me a type of tablet form sweeteners please?
Hey Angela, it can be any sweeteners which are produced in a tablet form. 🙂
Hi, I am just gearing up to start my first 2 week plan. I have sorted all my packets and understand I can have 4 a day. Can this be any combination? So for example could I have 2 bars, 1 shake and a meal or 2 meals I bar and 1 shake?
They all seem to have different calorific values and I am confused as to where I am at.
Hi Hazel, thank you so much for the message it is lovely to hear from you!
I appreciate that you mentioned you know you are on 4 items per day but I like to cover everything in case there has been a mix up so I will start from there / the beginning and work forward.
For people who are over 17 stone they need to have 5 of our ‘Total’ products per day.
For people who are under 17 stone they have 4 of our ‘Total’ products per day.
The Total Products are easy to spot as they have Total in the name.
In terms of a menu plan. You are free to pick and choose within the guidelines below:
For example:
9am – choose one from our Total Shakes, Total Bars, Total Meals or Total Soups
12am – choose one from our Total Shakes, Total Bars(unless you already had one), Total Meals or Total Soups
4pm – choose one from our Total Shakes, Total Bars(unless you already had one), Total Meals or Total Soups
7pm – choose one from our Total Shakes, Total Bars(unless you already had one), Total Meals or Total Soups
Please note that you should only have one Total Bar in a day
Also, you need to drink between 2.5 L and 4 L of water per day. Crucial here is that you drink it slowly throughout the day. Do not try hit your water goal too quickly this can be dangerous.
New You has a range of different snack options these are Crisps / Tortilla’s, Biscuits, Crumbly Cookies, High protein snack bars/wafers and gummies
Snacks you can have every day:
Our Gummies, and Crisps / Tortillas come in individual packs and you can have 1 packet each day though please note: with the Gummy Sweets do take care as for some people they can have a laxative effect. The snacks that can be taken every day should not be consumed on the same day as any other snacks.
Snacks you can have 2 – 3 times a week:
High Protein Wafers and Bars, Biscuits/cookies come in mini packets of multiple biscuits, you can have 2/3 Mini packets per week
Again the snacks can be identified as they have the words ‘High Protein’ in the name instead of the ‘Total’ products that make up your daily meals.
Finally in terms of the calories – don’t be worried about calories counting you have mix and match as I said above even the highest calorie items will still have you in a low enough deficit to lose weight.
I hope this helps and please feel free to ask if there is anything else we can help you with.
Hi, why can you only have 1 bar a day?
Hi Lisa
I hope you are well.
The reason we only recommend one bar is because too many may cause laxative effects. This varies from person to person. Also weight loss may be slower.
Kind Regards
Melanie
Hello, I usually take a daily hemp oil supplement – is this allowed please?
Hi Lisa,
Thank you so much for posting! In terms of your question here it would depend on what this has been infused with.
For the most part, it should do no harm, and if it has been recommended by a health professional then their word is final.
If is something you are taking of your own accord then I would recommend not changing anything else in your diet so that if your results are lower than expected then you can isolate this as a cause.
I hope this helps and we are here if there is anything else you need!
Hi ,
I use Movicol on occasion for constipation. It is dissolved in water. Is this allowed on the New you Plan? Thankyou.
Hi Miriam,
Thank you for posting. In terms of your question here we would not typically recommend dissolved medications as they can impact the plan. Benefiber & Fybrogel are perfectly alright if you cannot find these then any clear, non-flavoured fibre supplements are fine. Dulcolax & Sennokot tablets are also perfectly ok.
Please make sure that you drink plenty of water slowly throughout the day to stay hydrated and to try and avoid constipation. Also, our water flavourings are high in fibre to help with this. I have included a link for you to help guide you to where these are on the website: https://www.thenewyouplan.com/Water-Flavourings/
If you are in discomfort at any point please do seek the advice of a GP or Chemist to help and as a final note if your doctor or pharmacist has told you to take Movicol then their advice overrules any of our plans guidelines and you need to adhere to their advice. If you need any further support, please feel free to email us on [email protected].
Thankyou for your reply. All is good so far with the diet.
Hi so can you have 4 total meals a day and a snack ?
Hi Jacqueline it is lovely to hear from you.
If you are under 17 stone you have 4 products per day and over 17 stone then it is 5 products per day.
You can also have our crisps everyday on top of your products or replace the crisps up to 3 times per week with one of our other snack options such as a wafer bar, crispy balls and biscuits.
I hope that this helps but if I can assist you further please let me know.
Kind Regards
Melanie
After the week of this can you go back on normal healthy food
Hey Mary, Yes you can follow our plan for as long or as short as you would like. We advise following our plan for at least 2 weeks as this will allow you to start to see the true benefits including weight loss, increased energy levels and healthier Skin.
Can you use the total meals to replace breakfast and lunch, and have a ‘normal’ healthy evening meal for weight loss rather than wanting to achieve ketosis?
Hi Hayley, yes you can use our meals in line with a healthy diet, just choose the meals you prefer and substitute one of our meals for a healthy conventional meal option in the evening 🙂
Instead of using the snacks, would it be okay to have a plain hard boiled egg once or twice a week, or some plain steamed broccoli?
Hi Felicity, although we advise following our plan 100% for best results consuming ketosis-friendly foods like plain green vegetables and a boiled egg would be fine to do so as long as this amount is controlled. I would advise if you start to see your weekly loss drop I would stop consuming conventional products and return to the plan 100%.
Why can’t I have lemon juice in hot water I don’t drink tea ?
Hi Ann, lemon juice contains citric acid and thus can be converted into sugar by your body when consumed, this is why it is not allowed on plan. I hope this helps!
I like liquorice tea and chamomile teas. Is this onto drink as I don’t like black tea or green tea?
Hi Dorte, I hope you are well. You are allowed plain tea, green tea and tea derived from a root or leaf. However teas derived from a fruit or flower are not allowed. This means liquorice tea is fine on plan however chamomile is not allowed sorry.
Hi, I am on day 4 and doing great, loving the changes already! However I feel extremely tired and can’t exercise probably as much as I need too, will I still lose weight if I’m only doing light exercise i.e walking? Thanks, Fiona
Hey Fiona, with our plan we actively do not advise any strenuous exercise as this can lead to you feeling lethargic and overly tired. this is because you are limiting your daily intake and then burning anything you consume off very quickly and can actually slow your weight loss down. We advise not strenuous exercise like walking or weight training to tone your body without burning a lot of calories. I wish you all the best at smashing all your goals and hopefully this helped! Luke
I’m starting on the plan on Monday
If I was have
Shake
Soup
Meal
Crisp
Is this enough each day ?
Hi Joanne, thank you for your message. In regards to your list I can see you are having 3 meals plus 1 snack, with our plan you will need to have 4 meals (Shakes, Soups, Meals, Bars, Breakfasts) and then you can also have an additional snack of crisps every day, so at the moment you are not consuming enough and would likely be a reason for feeling so hungry while on plan. If you are not too sure, please get in touch and we will be more than happy to look into what you are currently doing and advise the best way to follow our plan. Many Thanks, Luke
Hi there, is 250mls of Oat Milk allowed? (eg Oatly brand). If yes, does it have to be low fat Oat Milk versions? Thanks.
Hi Peter,
Thank you for getting in touch, with our plan you can have up to 250mls of either skimmed milk, coconut milk, almond milk, hemp milk or soya milk per day. There is no specification in regards to brand. Many Thanks, Luke
Hi I’ve just started the plan I’ve ordered 2 weeks worth to begin with. I’m type 2 diabetic so is it ok to have some non starchy veg or a piece of fruit if I need to?? I’be tried VLCD before and failed because I felt so Ill and I don’t want to fail this time. I know my weight loss may be slower but I should lose shouldn’t I?
Hi Claire, Thank you for joining the New You plan and welcome! Please ensure you continue to consult your GP during your journey as you are type 2 diabetic. In regards to anything in addition to the plan, we would usually state not to have anything however if this would keep you on plan and allow you to follow our plan for longer. I would advise consuming a small amount of Green vegetables, this will allow you to stick to the plan and minimise any impact on the plan.
I hope this helps! Thanks Luke.
I am a little confused about snacks and bars and what is allowed daily and what is allowed only 2-3 times a week. Are you able to explain please. Many thanks
Hi Ann, thank you for your comment. New You has a range of different snack options that you can have in addition to your four/five meals (Total Products) a day. The snacks can be identified by their name – our meals have ‘Total’ in the name while the snacks typically have ‘High Protein’ in the name.
The snacks are NOT to be used in place of your meals but rather are to be used in addition to the meals. For example, if you are meant to have 4 meals per day then on a day you have a snack you would have 4 of our Total Packs plus one of our High Protein Snacks.
Our snacks are also all located on this one handy link:
https://www.thenewyouplan.com/Ketosis-Friendly-Snacks/
So if you are in doubt as to whether a product is a meal or a snack then check the link above – if the product is there then it is a snack!
So now you know a little about the snacks, I am going to break it down further as there are some that are so low in calories and carbs you can have them every day!
Snacks you can have every day:
Crisps / Tortillas and Gummies come in individual packs and you can have 1 packet of them each day on days you are not having any other snacks. Note: with the Gummy Sweets do take care as for some people they can have a laxative effect.
Snacks you can have 2 – 3 times a week:
The other snacks should be limited to 2-3 per week. Our Biscuits and Crumbly Cookies come in mini packets of multiple biscuits, you could have 1 packet 2-3 times per week. You can also split the packets up i.e. you could have one biscuit with a cup of tea in the evening and then another the following evening.
If you are still in doubt please feel free to get in touch again either by email, live chat or phone call and one of the team can run through this with you again.
Thanks, Luke
If I have three meals a day and one milky coffee as my fourth meal, is this ok?
Hi Diane, I hope you are well, if you are following our plan 100% you will need to consume 4 meals if you are below 17st and 5 meals if above 17st every day, this is to ensure your body receives all the nutrients it needs. We cannot advise substituting any of the required meals unless you are following our switch plan and replacing this with a healthy low calorie meal. I hope this helps!
Hi can you confirm if I can have chilli flakes? Also the wafers are they a snack you can only 3 times per week? Thank you
Hi Brenda, yes you can have chili flakes on our plan, here is a list of items you can and cannot have while on our plan: https://blog.thenewyouplan.com/what-you-can-cant-have-whilst-on-plan/ In regards to snacks, if you are only having wafers, yes it is 2 – 3 snacks per week on top of your daily meals.
If I have a house of 3 people who would like to start this plan am I right to say it would cost the 90 pounds each for the starter kit? Do you offer a deal on more than 1 plan in this situation? From 3 adults keen to start the new you plan 😀
Hi Casey, thank you for your message. Yes the most cost effective way to follow our plan will to be to purchase the Kick Start bundle, these bundles carry a 49% discount compared to normal prices so are great value for money and only cost £1 per meal, per person. If you are ordering we advise creating an account for each member of the family. I hope this helps
Hi, I like to drink Nescafe Vanilla Latte just once a day – would that be allowed?
Hi Karen,
I am sorry but Vanilla Latte is not suitable on our plan. You can find a list of what you can and cannot have here: https://blog.thenewyouplan.com/what-you-can-cant-have-whilst-on-plan/ I hope this helps 🙂