Low Calorie Week
A 'Low Calorie Week' is required every 3 weeks on Exante Diet for customers following our Total Solution programme (not required for participants on Total Plus). You should have a break after every 3 weeks while following a Total Dietary Replacement programme. NICE guidelines state that VLCD's should not be followed continuously for long periods of time. Furthermore, EU regulation state that total dietary replacement programmes should not be followed for more than 3 week without medical supervision. Low calorie week will allow you to take a break from VLCD in a structured way and then return to the VLCD at the end of the week.
Some clients can sometimes feel a little lost and not have a sense of control or direction when it comes to low calorie week. Many will feel apprehensive about putting on weight and going off track. However, there are certain approaches you can adopt to suits your needs, whether it’s to remain in ketosis, to stay abstinent from food or to have a structured meal there’s an approach which will work for you. On each option below you should have at least 201 kcal of conventional food each day and no more than 600kcal.
If you want to stay abstinent from food you can opt to have a minimum of 201kcals from milk.
Milk contains a large amount of essential nutrients and has been recognised as nature’s single most complete food. Milk, as a food can aid in growth, energy, reproduction, repair and controlling appetite. Milk is an outstanding source of vitamins, minerals, protein and healthy important fats which make it an ideal option to consume during food week.
To hit your 201kcal you would need to have:
|Type||Kcal per 100mls||Carbs per 100mls||Amount per 200kcal||Carbs per 200kcal|
*Nutrition and carbs will vary from brand to brand. The above is based on Tesco’s own brand versions.
Food Option for Ketosis
If you want to still remain in ketosis then you should aim to have 201-600kcal of food each day and no more than 10g of carbohydrates from this food. We recommend selecting a protein choice and vegetables from the food list below. We suggest that these are prepared without the use of oil/fat (Frylight or similar is acceptable).
Suggested food (Protein)
|PROTEIN FOOD LIST||GRAMS||CALORIES||AVAILABLE CARBS PER 100g|
|Exante Choco Balls||1/2 pack (17.5g)||79||5g per 17.5g serving|
|Protein Bites||1/2 pack (15g) 1 pack (30g)||60 per 1/2 pack 110 per pack||4.1g per 1/2 pack 8.2g per pack|
|2 Eggs||Per 2 medium eggs||150||1g per 2 eggs|
|Tuna (fresh or tinned)||100g||116||Trace|
|Any shellfish||e.g. 12 mussels||150||Trace|
|Sea Bass or other white fish||100g||125||0.5g|
|Lean Chicken Breast||100g||165||Trace|
|Lean Turkey Breast||100g||104||Trace|
|2 Rashers (50g) lean grilled bacon||Per 2 25g rashers||146||Trace per 2 rashers|
|Lean ground beef||100g||136||1g|
Suggested Foods (Vegetables)
|Vegetables||Calories per 100g||Available carbs per 100g*|
|Cabbage (any type)||25||3.5|
|Olives (green or black)||146||0.4|
- You can have milk this week if you wish. Remember to count it in your calorie and carb allowance though. See milk option table for nutritional values
- In addition to vegetables you may consume Konjac noodles/pasta/rice e.g. Skinny pasta, zero noodles etc. – suggested max 200g per day. Please count the calories and any carbs in these.
|Coffee, no milk – freeze dried (flavoured or regular), freshly roasted, decaffeinated or regular||Unlimited|
|Tea, no milk – tea from the leaf, root or seed (not fruit based or from the flower)||Unlimited|
|Coke Zero, Dr Pepper Zero or other carbohydrate and calorie free soft drink not containing citric acid||330mls per day|
|Exante Drinks Mix||4tsp per day|
|Stock powder / bullion or stock cube||2 tsp. or 1 cube per day|
|Beef Bovril or Marmite||1tsp. per day|
|Walden Farms products (all varieties as long as calorie and carb free)||3tbsp. per day|
|All herbs and spices – dried, fresh or in a tube/jar||Unlimited|
|Garlic (fresh, paste or powder)||Unlimited|
|Frylight or other 1 kcal spray||Unlimited|
|Soya sauce, Worcestershire sauce||2tsp. per day|
|Vinegar – malt, balsamic||1 tsp. per day|
*These extras are not limited to one per day.
- Food option non-ketosis
If however, you would like to do your own healthy eating plan then that’s perfectly fine. Just remember to add 201-600kcal of conventional foods each day in addition to your 3 food packs.
There are recipes on the Exante site which you can use or adapt. A few points to consider helping you stay on track during low calorie week:
- Opt for healthy proteins choices (chicken, salmon, white fish, tofu, eggs)
- Have a portion of fibre with your meal
- Select a range of vegetables to have with your protein choices
- You can have fruit this week; just remember it still contains quite a lot of sugar.
- Avoid white starches such as white bread, white pasta and rice. If you want these types of foods then whole grain options are better.
- Avoid foods with lots of sugar such as confectionary biscuits, cakes and sauces such as ketchup.
- Drink 2-4 litre of water each day
What do I do after low calorie week?
Following low calorie week you are free to follow any of our plans. If you return to Total Solution just remember to repeat a low calorie week after 3 weeks on the programme.
Low calorie week basics
- - Consume 3 food packs a day
- - Consume 2-4 litres of fluid each day
- - Consume at least 201kcal of food from the 3 options above