Stabiliser

We know that after losing weight you might be worried about what you're going to eat in order to maintain your slimmer frame. If you've been away from conventional food for a period of time you may have been able to identify a number of foods that you've struggled with in the past in terms of keeping the quantities appropriate or foods you have used to deal with difficult emotional situation.

How Does the Stabiliser Programme Work?

vanilla diet shake in a kitchen

There are four Stabiliser steps, week by week you'll be increasing your food and calories in a steady and controlled way. If you are moving from the Total or Total Plus Solution or Man Plan you should do all four steps. Those of you moving from Working Solution will start at step two and those of you already eating quite a lot of conventional food as you've been on Simple Solution should start at step three. You should do each step for at least a week, you may find that you want to repeat a week depending on how you feel your body responded to the new food that week and how stable your weight is. You may find you have an emotional response to particular food groups. The Stabiliser Programme is all about experimentation and finding the right amount of calories and carbs for you so you maintain your weight and feel comfortable.

What do I do on the Exante Diet Stabiliser plan?

Stabiliser Step 1

  • 1000 kcal
  • 70g approx. carbs
  • 3 x 200 calorie or 4 x 150 calorie Exante Diet products
  • 400 kcal extra food

Moving from Total

If you're moving from Total Solution, Total Plus & Man Plan to the Exante Diet Stabiliser you'll start with step 1 where you'll continue to have your usual Exante Diet products per day along with some conventional foods. If you'd prefer to do your own thing that's fine, feel free to select an additional 400kcal of your favourite foods. But if you need some structure and guidance then we can help with that! In this step ideally you'll be trying to keep the total daily intake of carbs pretty low and we'll gradually increase this week by week. Too many carbs, particularly when you've been abstaining for a while can make some people feel bloated and uncomfortable.

As you're still having 3 or 4 products per day there's no danger you'll be falling short of your body's requirements for vitamins and minerals so this week the focus will be on lean protein and vegetables. We won't tell you what to eat specifically, as we all like different things. As a guide - you need an extra 400kcal per day this week from food. We suggest that around 200 - 250kcal of this comes from your protein and the remainder from non-starchy vegetables and milk.

Looking for inspiration> See our carb and calorie counter and don't forget to check out the recipe section!

Example Day (based on our 200 calorie packs)

Meal Food / Drink Calories Running Total Calories Running Total Carbs
Breakfast Exante Diet Shake & Glass of Water 200 200 20g
Mid Morning Half a bar, glass of water & a cup of coffee 110 310 28g
Lunch Exante Diet Shepards' pie & glass of water 200 510 47g
Mid Afternoon Cup of tea, half a bar & glass of water 110 620 55g
Dinner Steak & mushroom stir fry & glass of water 350 970 60g
Throughout 100ml semi-skimmed milk for drinks 46 1016 70g

You still need to drink plenty of water, at least 2 litres a day, but you can add milk to tea, or coffee, remembering to add these to your daily calorie totals. Don't forget the importance of being active as doing regular activity is known to help maintain weight. We recommend that you follow step 1 for at least a week so that you become used to planning healthy meals and snacks. In this time you should not gain weight, and you may even still lose a little.


Stabiliser Step 2

  • 1200 kcal
  • 80g approx. carbs
  • 2 x 200 calorie or 3 x 150 calorie Exante Diet products
  • 800 kcal extra food

Increasing food intake

When you are ready, move on to the second step of the Stabiliser programme, step 2 you'll reduce your Exante Diet products and have 800 kcal (calories) from conventional food. So if before you've been having 3 x 200 calorie packs you'll reduce this this to two, and if you have been having 4 x 150calorie pack you'll now be having 3. We recommend you increase your carb intake by a further 10g per day, this means you'll now be getting around 40g a day from conventional food as well as about the same from your Exante products.


As a guide - you need an extra 800kcal per day this week from food, so we suggest that around 300-350kcal of this comes from your protein and the remainder from non-starchy vegetables, milk and healthy olive oil. By introducing olive oil at this stage you will hit your 800kcal target without being overloaded by lots of protein or unhealthy fats each day. It also makes cooking and dressing salads much easier when you can use a little oil. Use it sparingly though, 1 tsp. is around 100kcal.

With 80gs of carbs each day you have far more options for what you can eat, so you might want to think about adding some fruits this week.

It's still very important to plan what and when you're going to eat it, so that you remain focused on maintaining your new weight by reinforcing new healthy eating habits. An example of how you may want to plan your eating is below.

Example Day (Based on our 200 calorie packs)

Meal Food / Drink Calories Running Total Calories Running Total Carbs
Breakfast Smoothie made with berries & a glass of water 275 275 30g
Mid Morning Egg mayo bowl, glass of water & a cup of coffe with milk 125 400 32g
Lunch Exante DietRed bean chilli, mashed cauliflower & green beans 300 700 62g
Mid Afternoon Glass of water, latte (made with 300mls of whole milk), SF jelly 200 900 77g
Dinner Greek Feta Salad (no balsamic glaze) & a glass of water 350 1250 83g

You still need to drink plenty of water, at least 2 litres a day, but you can add milk to tea, or coffee, remembering to add these to your daily calorie totals. Don't forget the importance of being active as doing regular activity is known to help maintain weight. We recommend that you follow step 1 for at least a week so that you become used to planning healthy meals and snacks. In this time you should not gain weight, and you may even still lose a little.


Stabiliser Step 3

  • 1400 kcal
  • 100g approx. carbs
  • 2 x 200 or 2 x 150 calorie calorie Exante Diet products
  • 1000-1100 calories of extra food

Introducing Starches

When you're ready, move on to step 3 of the Stabiliser programme, you'll still be eating 2 or 3 Exante Diet products per day and have 1000-1100 kcal (calories) from conventional food. If you are using 200 calorie Exante Diet products, you should be have 2 of these each day and 1000kcals of conventional food. If you're using our 150 calorie packs then you should reduce these to 2 a day this week and have 1100 calories of conventional food. We recommend you increase your carbohydrate intake by a further 20g per day, this means you'll now be getting around 60g a day from conventional food plus 30-40g from your two Exante products. At around 100g of carbohydrate per day we would not expect you to be in ketosis.


By now you'll be used to planning what to eat and how to build your day to hit your calorie and carb targets. You may want to now introduce some healthy starchy carbs such as wholemeal bread, a baked potato, baked beans, brown pasta or brown rice. This will help you reach your carb target of 100g per day and give more variety to your meals.

TIP: Some people find controlling their portions of starches like bread and pasta quite tricky. If this is the case then you may want to stay at step 3 for more than one week until you've learned how to balance your carb intake and maintain your weight loss.

TIP: Listen to your body, now that you've introduced all the main food groups back into your diet you may find that there are foods that make you feel bloated or uncomfortable. If this is the case, then take them out of your diet for a few days and then try again. If you get the same symptoms you may want to limit or avoid these moving forward.

By now you'll have realised that planning what you are going to eat, and sticking, to it is the key to success. An example of how you may want to plan your eating in step 3 is below.

Example Day (Based on our 200 calorie packs)

Meal Food / Drink Calories Running Total Calories Running Total Carbs
Breakfast 1 x wholemeal toast with cottage cheese & cucumber, tea with milk & glass of water 200 200 26g
Mid Morning 1 Exante Diet bar, glass of water & cup of coffee with milk 220 440 43g
Lunch 150 jacket potato with Exante Diet Pasta Carbonara & sautéed mushrooms 400 800 96g
Mid Afternoon 1 boiled egg, celery sticks with soft cheese 125 925 98g
Dinner Baked cheesey nut chicken ith broccoli, glass of water 450 1375 102g


Stabiliser Step 4

  • 1600 kcal
  • Unlimited Carbs
  • 1 x 200 calorie or 1 x 150 calorie Exante Diet products
  • 1400 kcal extra food

Final Stage

This is the final stage of Exante's conventional food reintroduction plan. This week you'll reduce your Exante Diet products down to one per day and the vast majority of your intake will be from conventional food. This stage is around 1600 kcal per day which is still under the average recommended daily amounts for men (2500kcal) and women (2000kcal) so you may find you are still losing some weight even in this phase.


We recommend that you use Step 4 of the Stabiliser plan for at least one week. Then you should increase the amount of additional healthy foods you eat so that you neither gain nor lose weight. By noting how many calories you are eating at this point, you'll know approximately what your energy needs are. This is what you need to stay at your new target weight.

Remember, once you've completed the Stabiliser and need some advice on how to maintain your weight longer term, you can find all the answers you need in our guide to keeping the weight off.

Example Day (Based on 200 calorie packs)


Meal Food / Drink Calories Running Total Calories Running Total Carbs
Breakfast Apricot porridge with jumbo oats, tea with milk & a glass of water 325 325 52g
Mid Morning Blue cheese & pear scone, glass of water & cup of coffee with milk 150 475 71g
Lunch Peppered mackeral & apple salad & a glass of water 360 835 102g
Mid Afternoon Exante Diet chocolate shake & celery sticks with soft cheese 250 1085 124g
Dinner Seafood linguine & a glass of water 485 1570 184g

Looking to Maintain Weight?

If you're looking for information to maintain weight, go to our Keeping The Weight Off page to read more.