Lifestyle Weight Management Plan
Maintaining Weight Loss
Follow our Lifestyle Plan for a gentle 1200 - 1500 calorie weight loss solution. Or as your Weight Management Plan
Have you lost weight on Rapid Burn, Rapid Burn Plus, Man Plan, Social Plan? Before you start our Lifestyle Plan you should first complete our 7-10 day Weight Stabilisation Plan, See below for more information
Have you already completed our Weight Stabilisation Plan and/or lost weight your excess weight on our Lean & Low Plan or New You Plan? Then now it's times to follow our Lifestyle WM Plan, create a healthy balanced diet for yourself, lead a lighter life and enjoy a new confidence around food. Successful weight management is about making the right choices, self-monitoring and checking yourself every now and again.
Below we offer some guidance to help you keep trim forever and whilst you settle into weight management and your new slim lifestyle.
Remember the small changes you make now will become tomorrow's lifestyle habits!
28 KeeDiet Meals/Bars
Lifestyle & Weight Management
✔ Consume 1 Daily KeeDiet Product
✔ Men: Aim daily for 2000-2500 calories
✔ Women: Aim daily for 1500-2000 calories
✔ Healthy shopping, eating and snacks
✔ Advice, Considerations and Information
✔ Free Meal Planner & Weight Loss Centre
✔ Specifically designed 4 & 6 week Plan Boxes
✔ Create a healthy lifestyle approach
Follow a guided plan to ensure you don't fall back into old bad eating habits!
See below for full plan details
To keep your new figure you must now continue to make changes to your lifestyle. Your appetite will have decreased, your portion sizes have naturally got smaller, your taste buds may have changed with the reduction of high sugar foods and you are feeling confident and up for the challenge. Practise learnt techniques discovered from following your KeeDiet weight loss plan and safeguard your transformation.
Simply continue to include one of our products into your plan each day. This will help to satisfy your hunger, add nutrition and offer an easier eating solution in your day. Pull together everything you have learnt over your weight loss phase and get into a habit of making healthy choices to lock in your amazing weight loss results forever.
After following a VLCD/Ketogenic Plan and before starting KeeDiet Lifestyle Weight Management Plan you should first complete our 7-10 day Weight Stabilisation Plan allowing you to adjust from Meal Replacement to healthy eating by following our daily guide to slowly re-introduce food groups, especially energy foods. After you have completed our Stablisation Plan its then time to follow our Lifestyle Plan. You'll have built confidence, slowly restocked your muscle, liver and blood stream with glycogen (see our FAQ Page) and will be feeling ready for the next stage, Weight Management!
- Typical Weight Loss/Management Day
- Lifestyle Plan
- Six Tips for an enjoyable Weight Management
- Maintaining for Life!
- Health Matters
Typical Day following the KeeDiet® Lifestyle Weight Management
Example of how to use the (1) Daily KeeDiet Meal Replacement Product
MRP Original Porridge
Home Prepared Tuna Salad Sarny
Home-Prepared Healthy Meal
Healthy Snack, Nuts & Seeds, Fruit Dessert
The KeeDiet Lifestyle Plan
✔ Suitable for Men and Women
✔ One daily KeeDiet product
✔ Weight Management
✔ Predominantly Healthy Eating
✔ Delivered direct to your door
✔ No Subscription required, No Direct Debits
✔ Fully Supported by our UK Customer Service Team
You will regain lost weight if you go back to your old, bad eating habits. Your body needs calories but consuming too many will restock fat cells. Use the BMR Calculator to determine your personal calorie intake requirement.
Once your target weight has been achieved we recommend you follow our Lifestyle Weight Management Plan to help keep you slim. Our maintenance program will help you transfer from meal replacements to eating healthy balanced meals, learn new techniques, good habits and can be a very exciting time.
Use our specifically designed 4 or 8 weeks discounted Plan Bundle to choose a variety of our Meal Replacement products or head to our Online Store and choose some delicious High Protein Snacks. Use our Customer Hub Area to log your progress and weight loss and get involved with us throughout your weight management journey.
So you have reached your target weight, well done and congratulations! Take time to enjoy your amazing results, you have worked hard for this moment!
Firstly find your BMR using our calculator below (Basal Metabolic Rate Calculator) and work to your Personal BMR figure to stay trim and maintain your weight.
Once you have that figured, its time to concentrate on your weight management and lock in your results and banish bad habits forever. Continue to drink water, if you took just one lesson from our plans, this is it. Drinking water is just as important for weight management as it was on your weight loss plan. Make changes to your lifestyle and put into practice the healthy eating habits you have learnt. Increase your exercise, practice new recipes and move towards healthy shopping and eating a healthy balanced diet.
By now we're sure you can identify your trigger foods and can recognise situations that you know will need some planning. This knowledge is a great weight management tool. Plan ahead, replace trigger foods with an alternative food and be prepared for your day or occasion. For example if eating out, check out the menu before you arrive and make your choice.
Remember your taste buds often change after following an energy restricted plan, so those naughties you used to love, maybe don't reintroduce them if they were your trigger food or go to food. It's time to do a little personal research, find healthy replacement foods you can enjoy, form new eating habits, attempt small frequent meals, try different foods and checkout new healthy recipes.
Some simple guidelines for our Lifestyle Plan
✔ Women: Depending on height, age and level of activity aim for a 1500-2000 calorie intake each day
✔ Men: Depending on height, age and level of activity aim for a 2000-2500 calorie intake each day
✔ Include in your calorie allowance one KeeDiet Meal Replacement or KeeDiet High Protein product to enjoy anytime of day
✔ Continue to drink 2 - 3 litres of water, tap/bottled/sparkling/hot or cold. Add a lemon slice or sugar free squash
✔ Aim to consume healthy unprocessed foods six times each day with a 3-4 hour gap between. Eating small and often will help control your blood sugar levels, keep you satisfied and less inclined to be tempted with high calorie, sugar foods.
There is already so much documented about healthy eating, we don't think we need to cover every point again, so use our Lifestyle Plan as further guidance and support. Here is a link to the NHS Healthy Eating Page which has lots of tips to help you.
Lock in your results, remain slimmer and healthy for good!
Please be aware it's quite normal to initially gain a little weight when you finish your plan, especially if this was a Ketogenic Plan. Remember as none of the initial weight lost in the first few days was considered a fat loss - none of the weight gained is a fat gain either and you shouldn’t allow yourself to become overly concerned. It can take two weeks to slip back into healthy eating and you may even notice a slightly bigger increase than expected, sometimes an extra 2lb in addition to the 4-5lb glycogen is gained. This additional 2lb is extra loading and is lost naturally the next week when you have settled back into conventional eating. To counteract this you may wish to lower your Goal Weight by 5-7lb especially if you want to remain a particular weight.
It's also worth mentioning at this stage that a real 'Fat' gain will only occur if you overeat and consume more energy foods / carbohydrates than your body requires, working out your BMR figure can help here. In fact the glycogen and water gain you will experience is actually quite positive, it effects your metabolism as it occupies your muscle cell areas and increases the amount of calories your body burns each day. Isn't it great to know that some weight gains are actually a positive and something to look forward to!
Like to weigh and keep track of the numbers!
KeeDiet Traffic Light System: Mentally spread 7lbs on the scales - Green (Safe 1-3lb), Amber (Take Care 3- 5lb) and Red (Danger 5 - 7lb). If you reach your Amber signal take care, start to re-evaluate your portion sizes, foods being consumed, exercise, etc. and make the necessary changes to get yourself back in control and in your safe zone reducing your weight.
Prefer a visual marker!
Use an item of clothing: Once at Goal Weight, shopping becomes a pleasure not a chore, maybe because its just more enjoyable. Choose an item of clothing that you have slimmed into, an item you purchased new at Goal Weight and use this to keep an eye on your figure. Fortnightly or weekly, slip into it, making sure its not too snug and you can easily do the buttons up.
Happy to count calories, Find out your personal BMR figure!
Most people have heard of and understand the term BMI (Basal Mass Index) but have you heard of BMR (Basal Metabolic Rate)
Your Basal Metabolic Rate is the number of calories required each day to keep your body functioning at rest, also known as your metabolism and is relative to body mass, age, weight and height. It is also affected by your gender and it is widely regarded that men need more calories than women.
Here is a link to a calculator provided by Diabetes UK to make calculating your personal BMR much easier. Once you have located your personal BMR figure for your new slim weight, simply follow the instructions to identify your level of activity and this will provide your daily calorie intake you will need to adhere to safeguard your new trim figure.
This may all sounds a bit technical, but is actually quite simple using the Diabetes.co.uk calculator. Once determined your perfect Daily Intake figure, it may be prudent to work on the idea of consuming a few calories less each day than was indicated on your BMR score and save calories for weekends, special occasions.
Instead of high sugar, high carbohydrate processed foods and refined carbohydrates choose healthy snacks, these will help control your blood sugar levels, avoid craving spikes, provide fibre and valuable nutrients. Fruit, Nuts, Seeds or a small protein snack is a much better option. Our High Protein Range offers great weight management snacks and it really is worth keeping a few in your cupboard, car, office desk or lunch box.
Below are some great choices and here is a great little app designed by the NHS - Change4Life sugar swap that may help identify how you can swap your normal snacks for better choices.
100 Calorie Fruit Guidance
Different fruits provide different health advantages, for example, some contain more dietary fibre and others are rich in carotenoids, the chemicals that give fruit their colour and are often antioxidants. It is therefore suggested that you use a variety of fruit on your plan and for weight management.
Sweet and juicy, it's important to have your fridge full of apples, grapes, oranges, pears and other fruit so you are prepared. Fresh fruit is a better choice than fruit juice because whole fruit has been shown to be much more satisfying than drinking a glass of juice.
Tinned with no added sugar or syrup, frozen or fresh, use fruit as a healthy snack and treat. Once maintaining your weight, it's hard to gain weight eating fruit. Have fruit with meals and for snacks when you're craving something sweet. Keep nuts on hand for the times that you want a more savory snack. There's no doubt that eating more of them (and less junk food) will help you be healthier.
- Apple - 1 x Medium - Approx. 100gs - 47 Kcal
- Apricot - 4 x Dried - 32g - 60Kcal
- Banana - Half large - 60g - 57Kcal
- Grapefruit - Half Medium - 80g - 24Kcal
- Grapes - Small bunch - 100g - 60Kcal
- Kiwi Fruit - 1 Fruit - 60g - 29Kcal
- Mango - Slice - 40g - 23Kcal
- Orange - 1 x Medium - 160g - 59Kcal
- Peach - 1 x Large - 110g - 36Kcal
- Pear - 1 Fruit - 160g - 4Kcal
- Plum - 3 x Medium - 165g - 59Kcal
- Raspberries - Fruit Portion - 100g - 25kcal
- Strawberries - Fruit Portion - 100g - 27Kcal
Choose nuts & seeds for healthy snacks
Nuts and seeds are super healthy and most of us aren’t eating enough of them and a surprising fact is that people who snack on nuts tend to reduce the number of calories they eat at regular meals!
They are a great natural source of vitamins, minerals, protein, fat, and fibre. They are the best quality calories and worth including in your day, high in unsaturated fats, especially monounsaturated fat. Nuts have been shown to be very satisfying and this makes them a great choice for snacking. Instead of potato chips or crackers, have nuts.
Nuts are excellent sources vitamin E, magnesium, zinc, selenium, copper, potassium, phosphorus, biotin, riboflavin, niacin and iron. One ounce of nuts contains 165-200 calories and typically 14-21 grams of fat. We don't recommend large portions of nuts because of the high calorie content, but a little sprinkled on salads, a controlled portion snack or as part of your cereal they are certainly a welcome addition to a healthy diet.
If you are concerned about the calorie content use portion control and make small snack bags of mixed seeds and nuts or create a delicious healthy oil that you can cook with or drizzle over your salad and vegetables.
✔ Drink a minimum of 2.25 Litres (Approx 4 pints)
✔ Tap / Bottled / Still / Sparkling
✔ Sip through the day, not all in one go
✔ Add squash, lemon slices, mint, even a make your own fruit infused water drink.
Exercise for Weight Management
You have proved that you can lose weight, now is the time to try new things and use exercise to help you maintain your weight long term.
Apart from helping you to maintain your new lower weight and slimmer figure, exercise can reduce your risk of major illnesses, such as heart disease, stroke, diabetes and cancer by up to 50% and lower your risk of early death by up to 30%. Exercise is the miracle cure we’ve always had, but for too long we’ve neglected to take our recommended dose. Our health is now suffering as a consequence.
Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease. As a general rule, for exercise to be effective you need to get a little warm and sweaty and a bit out of breath for approximately 30 minutes or more, five days a week. The good news is that 30 minutes doesn’t have to be in one go!
Recommended physical activity levels
✔ Children under 5 should do 180 minutes every day
✔ Young people (5-18) should do 60 minutes every day
✔ Adults (19-64) should do 150 minutes every week
✔ Older adults (65 and over) should do 150 minutes every week.
Try something new. If you’re not sure what activities you’d like, shop around or just have a go
✔ For busy mums, try to set a time for physical activity and stick to it. You’re more likely to find time to be active if you do it at the same time and on the same days each week.
✔ Take up running. Running is an effective and straightforward way of exercising.
✔ Walk over to someone's desk at work rather than calling them on the phone.
✔ Take the stairs instead of the lift or get out of the lift a few floors early then use the stairs.
✔ Walk up escalators rather than standing still.
✔ Set up a buggy group with other mums and go on long walks with the children.
✔ Get into shape with a five-week exercise plan to increase your strength and flexibility.
✔ Walk more brisk or fast: go with friends, get a buggy group of mums, join a walking group, walk in your lunch break, walk to school, to visit friends, to the shops. For the average adult aim to do 10,000 steps a day
✔ Get your mates involved. You're more likely to keep active if you have fun and other people to enjoy yourself with.
✔ Senior sports or fitness classes keep you motivated and can be fun, relieve stress and help you meet friends.
✔ Go to the gym or a local community centre where you can exercise.
✔ For older adults heavy gardening, including pushing, bending, squatting, carrying, digging and shoveling can provide a good workout. If you don't want to exercise outside on your own, buddy up with a friend or use an exercise DVD.
✔ Dance in front of the TV or play some CDs. All you need are some great tunes and you can have fun dancing anywhere and burn calories at the same time.
✔ Do some house chores. Although light tasks such as taking out the rubbish won't raise your heart rate, some heavy gardening or washing the car will count towards your daily activity target
Safe Slimming and further information
- The KeeDiet® comply with guidelines introduced by NICE (National Institute of Clinical Excellence)
- BMI should not fall below BMI 20 to ensure you remain in a healthy category.
- Anyone under 18 years old, pregnant or breastfeeding, those with a medical condition or using prescribed medication should always consult their Doctor before reducing calories or changing their diet.
- We recommend alcohol is kept to a minimum, alcohol is wasted calories and offers no nutritional benefits.
- Exercise forms an important part of your weight loss journey and is key to your long term weight management. If not used to exercise start gently whilst your body settles and gets used to more movement. High impact exercise needs to be gradually included and is powered by energy from food intake, be realistic about what you will be able to achieve. If you are already exercising and consider yourself quite fit, take it easy for a couple of weeks and build yourself back up.
- Once you have completed your journey with KeeDiet and in your weight management phase, you may benefit from face to face support with a dietician. Someone to work with you personally, helping you make healthy food choices that will fit your lifestyle. Here is a great little resource to find a Nutritionist near you. Find a nutritionist near you
Planning ahead is one of the most successful weight management tips going. Advance planning allows you to remain in control and you will be less likely to make impulsive and snap decisions. Studies carried out have actually proved this stating that planners are more focused with decisions made in advance.
✔ Firstly identify the problem area, possibly a meal out, a shopping break
✔ Don't skip meals, you'll more likely to overeat at the next meal
✔ Work out what you plan to eat, write a shopping list
✔ Remember portion control
✔ Try to sit down and be aware of what you are eating, instead of grabbing food whilst driving or walking
✔ Chew thoroughly all food and eat one mouthful at a time
✔ Continue to include at least one ProtiKee product daily
✔ Always, Always carry a bottle of water, a product or healthy snack with you
CHOOSE HEALTHY FOODS 80% OF THE TIME
Eating a variety of healthy foods is important for continued good health and weight management. Throughout your weight loss and stabilisation phase you have been introduced to a variety of healthy foods that will also help you to maintain your new shape. A balanced diet should include Fruits & Vegetables, Starchy Foods, Milks & Dairy, Protein Foods, Meat, Fish, Eggs, Beans and about 7% of your daily diet should be small amount of unsaturated fats which nuts are a great source.
GI (Glycaemic Index) is a term you may have heard about recently, this is a measure of how carbohydrates raise your blood sugar levels when you eat them. Foods that your body breaks down quickly are High GI and will raise your blood sugar levels quickly followed by a slump. Whilst those which are Low GI and that you have been presented with throughout our weight loss plans have a Low GI value and are slow releasing, having a more gradual effect on blood sugar levels and therefore better for you. A good guide to Low GI foods are those which are normally healthy whole foods, possibly high in fibre like whole grains, fruit, vegetables plus beans and lentils. To confuse matters a little you still have to be careful how foods are prepared as certain cooking methods will affect GI values.
MAKE CHANGES TO SHOPPING TRIPS & IN YOUR KITCHEN
Now you have lost weight, you really do not want to regain it and with small changes to your lifestyle you don't have to. Take a look around your kitchen cupboards, read the labels of foods, be aware of what you purchase or consume each day. Small changes will make a Big difference!
✔ When shopping don't be seduced by special offers
✔ Limit your time shopping so as not to allow for too much lingering around foods
✔ Try shopping online and purchase just what you need, save £'s and lbs
✔ Shop on a full stomach
✔ Make a shopping list
✔ Look out for labels with less than 5% fat
✔ Read the small print, check labels and ensure you are looking at the portion calories and not per 100g
✔ Remember anything described as "providing energy" probably is loaded with sugar
✔ Don't nibble whilst preparing foods, have a glass of water ready
✔ Trim off visible fats from meats & poultry
✔ Remove skin from poultry
✔ Make you own dressings and marinades with spices, herbs, good oils etc.
✔ Measure out foods for example cheese
✔ Try to avoid ready meals and make a little extra to freeze
✔ Keep a good supply of full of healthy foods
You will want to show off your new shape and socialising with friends, colleagues and family makes us happy. Eating out is one of life's pleasures for many and there is no need to miss out. Just make small changes, make some new rules to follow. For example: if you're going for coffee with a friend don't choose a milky cafe latte, but instead a black coffee with a little skimmed milk. Here are some more tips which will hopefully allow you to socialise without guilt.
✔ Don't go without regular meals / foods and starve yourself in anticipation of your social event. Maybe enjoy a lighter lunch for example
✔ Try eating something light before you go out that way you take the edge of your appetite. Protein is great, possibly a plain omelette.
✔ Avoid appetizers, bread rolls, crisps, peanuts - Crudités are a much better option if available - Sip water to help fill you up
✔ Watch the portion size you are presented with, sharing may be a good idea.
✔ If you are attending a Buffet selection, sit as far away as possible, allow yourself just one visit and choose a moment when you feel determined to make the right choices.
✔ Avoid if you can "All you can eat buffets" restaurants which are extremely tempting, if unavoidable follow the rules above.
✔ When selecting your meal don't be afraid to ask for sauces on the side, or ask to be served without chips but extra vegetables.
✔ Ask for a water jug on the table and sip water throughout the meal.
✔ There is no written rule that you must have 3 courses, choose 2 courses instead and enjoy.
✔ Good starters are fruits, salads, fish, lean hams & chicken. Pates, fried mushrooms, fried fish etc. are high fat foods, whilst soups can be a good choice they may include high fat foods (oils/creams) for flavour.
✔ Great ideas for main courses are grilled fish or lean meats with lots of vegetables or salad, choose plain rice or new potatoes instead of fried rice and chips.
✔ If you feel full, skip dessert & the cheese board, they are not compulsory. If dessert is a must, sorbets and fruit salad are a good choice, avoid pastries with creams and custard. A small portion of what you fancy is fine and if really tempted why not ask to share with someone
Weight Management is a new exciting phase that you are now embarking on, one that you should enjoy. Exercise is a great addition to any weight management plan and can really make the process, enjoyable, easier and hopefully bring even fun to your new slimmer life. As a generally rule of thumb it is good guidance that to make exercise effective you need to get a little warm, sweaty and out of breath for approximately 30 minutes or more. The good news is that this can be done as one half hour, or three ten minute sessions spread over your day. In addition exercise will help strength muscles and allow you to tone up. Becoming more active is also a positive step and this can be done in numerous ways.
✔ Simple ways to become more active
✔ Get on your bike
✔ Walk the dog
✔ Walk children to school
✔ Enrol in a team sport and meet new friends
✔ Take up dancing with your partner or friend
✔ Work in the garden
✔ Use stairs instead of lifts
✔ Park further away from supermarket entrance
✔ Get off the bus a stop earlier and walk
IF YOU GO OFF TRACK
There will of course be times when you will give into your cravings; you are presented with a special occasion, like a holiday where you cannot be so controlled for a period of time. This is normal and you shouldn't feel guilty, instead of beating yourself up and feeling like you have failed - Set a plan in motion. You wouldn't leave your broken down car by the side of the road with no attempt to collect or fix it, you wouldn't leave your dropped shopping on the floor to go to waste and you shouldn't leave your weight management plan and lessons learnt through weight loss phase to go to waste either.
If you have a lapse, firstly be honest with yourself, importantly forgive yourself and move on. Tomorrow is another day, as previously mentioned, decide what has caused you to gain weight and make the necessary changes to correct your weight. Dealing with a small gain is going to be so much easier if you deal with it quickly, the alternative is that the 1lbs will start to stack up against you. You have invested so much time, energy, care and money into your new slimmer figure; just remember how much you enjoy being you now and by responding quickly you will be back to your Target weight in a few days.
Managing your weight
The positive news is that you are no longer a statistic, you have dropped weight and have significantly improved your health. Just losing 5-10% of your body weight can significantly reduce your risk of high blood pressure, diabetes and high cholesterol. Congratulations!!
Below we have captured an excerpt from the Health Survey of England 2010 which should provide an insight into why you should continue to monitor your weight, check your portion size and food intake. You do not want to go back to old eating habits and regain your lost weight. Following our Lifestyle Plan will provide a good foundation for remaining slim forever.
Obesity in the United Kingdom
✔ In the UK, the number of people who are overweight or obese has been rising at an alarming rate over the last 20 years and reached its highest level now in 2010 for both men and women.
✔ In 1993, 13% of men and 16% of women were obese (a body mass index above 30 kg/m²) compared with 26% of both men and women who were obese in 2010.
✔ This increase in the proportion of obese adults mirrors the decrease of the proportion of adults with a normal weight (a body mass index of 18.5-24.9 kg/m²), which decreased between 1993 and 2010 from 41% to 31% in men and from 49% to 40% in women.
✔ 42% of men and 32% of women were overweight in 2010 (a body mass index of 25-29.9 kg/m²).
✔ Nearly two thirds of men and more than half of women are either overweight or obese, meaning that only one in three people have a healthy weight.
✔ The levels of overweight and obese have also been rising in children. Between 1995 and 2010, the prevalence of obesity among boys aged 2-15 has increased points from 11% to 17%, and from 12% to 15% in girls.
Why does it matter if someone is overweight or obese?
Carrying excess weight can put extra strain on the body, especially on the joints and the heart. However, excess body fat is not just extra padding- it also produces hormones and chemicals that can make you susceptible to a range of serious illnesses. Obesity reduces life expectancy by on average nine years and causes 9000 premature deaths each year in England.
Research shows that being overweight or obese increases the likelihood of you suffering from certain conditions:
✔ Coronary heart disease
✔ Liver disease