Why Protein Weight Loss?
This plan will help users with the goal to lose weight and prevent loss of muscle at the same time. Meals high in protein will help you to keep a good level of feeling of satiety. Protein causes food to be absorbed more slowly, increases saturation, prolongs and slows down blood sugar response.
I cannot see the ‘Protein Weight Loss’ anymore or not at all from the beginning. What can be the reason for that?
The Protein Weight Loss is presented to Premium users that have a goal of losing weight, and have a daily calorie goal above 1200 kcal.
This plan will help users with the goal to lose weight and prevent loss of muscle at the same time. Meals high in protein will help you to keep a good level of feeling of satiety. Protein causes food to be absorbed more slowly, increases saturation, prolongs and slows down blood sugar response.
I cannot see the ‘Protein Weight Loss’ anymore or not at all from the beginning. What can be the reason for that?
The Protein Weight Loss is presented to Premium users that have a goal of losing weight, and have a daily calorie goal above 1200 kcal.
Please make sure you have the settings required:
- Please make to follow the required settings concerning food preferences and allergies. In order to check the settings:
Tap into Progress -> Profile -> Dietary needs & 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 like e.g. gluten, dairy, nuts, eggs, shellfish, fish etc. This means that currently the meal plan is not able to support food preferences or allergies. - Please make sure that your calorie goal is above 1200 under Settings/Personal Details
Please make sure your target calories is above or equal to 1200 (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 Progress -> Profile -> Personal Details -> Calories/Day. Make sure you have a daily calorie goal of 1200 kcal or above. - Please make sure that you have chosen "Lose weight" as your goal.
Please note: in order to actively start the counting of the days you need to track a 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.
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.
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?
Android: 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.
iOS: The shopping list is a help for you in the grocery store, it mirrors the ingredients you have added from the recipes chosen. If you add more recipes you will see more items in this list and vice versa.
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 coming days, please tap into meal planner and do it in there.
What you see in the diary is what you shall focus on today, if you want to plan for coming days, please 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 yogurt Fish | Unsweetened soygurt Either shellfish OR chicken, tofu, poultry, quo |
Soba noodles | Shirataki, glass or rice noodles |
I happened to track the given recipe in the diary, but I was actually having something else, how do I untrack it?
Android: Tap into the recipe again, there you will find an ‘untrack’ button. Then track the correct one.
iOS: You can untrack by swiping over the tracked item in your Diary.
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 ‘High Protein Meal Plan ’ 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 the Protein 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 a longer time 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.
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 ‘High Protein Meal Plan ’ 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 the Protein 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 a longer time 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?
iOS: Yes, you will find the option to restart either in the plan settings (top right in settings view) or by going to the PROGRAMS tab at the bottom tab bar and clicking on the active plan. You will then see the button "Restart Plan".
Android: Yes, you will find the option to restart either in the plan settings (top right in settings view) or by going to the PROGRAMS tab at the bottom tab bar and clicking on the active plan. You will then see the button "Restart Plan". Alternatively you can restart the plan in the meal plan card in the dairy by clicking on the three little dots top right and then on "Restart plan".
How can I deactivate the plan if I do not want to complete it?
iOS: Please go to the PROGRAMS section in the app and then press the menu button in the top right corner, then press "See all Plans" and choose another plan by pressing it and then press on "Start".
Android: Please go to the PROGRAMS section in the app and choose another plan by clicking on it to start it.
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.
When I swap between meals in the meal planner the macronutrient intake for the day appears to be higher than what I’ve been recommended, why?
The meal plans are formed by general recommendations, so they are not customized to your specific goals. What you can do is to see the goals for each of the macronutrients more as guidelines. It’s difficult to nail each macronutrient goal every day and not something you shall strive for. Aim instead to get close to the goals for both calories and macronutrients. You will reach balanced eating this way.
This plan is based on the High protein program we have in app. To read more about the recommendation and health benefits, read HERE.