What is Youfoodz Weight Loss Refreshed?
Weight Loss Refreshed isn’t a diet, a challenge, or a cleanse. We‘ve made weight loss simple, with portion-controlled meals that are fresh, delicious and convenient and under 350 cals.
Our hope is to provide our customers with ready-made choices that make healthy eating the easiest option, helping you achieve health, wellness, and weight-loss goals.
What does Weight Loss Refreshed week look like on a plate?
Based on five meal occasions per day (breakfast, lunch, dinner, and two snacks), choose three main meals from 20+ portion-controlled, ready-made meals under 350 calories and 2 snacks under 175 cals. This is a guideline only – your individual calorie needs will vary depending on your own circumstances.
This program isn’t strict, you can still enjoy brunch with friends or your fave dessert. It’s all about everything in moderation!
Do I need to sign up to a Weight Loss Refreshed plan?
We continue our firm stance on NO lock-in contracts; you can order weekly or whenever you like! Or, you could set a recurring order to have your faves delivered to your door weekly, fortnightly, or monthly.
What do you define as a ‘clean’ meal?
We define a clean Youfoodz meal as meals with less than 350 calories, and snacks with less than 175 calories.
On the Youfoodz 70/30 program, ‘70’ meals are all classed as ‘clean’ and contain 350 calories or less, while the ‘70’ snacks contain 175 calories or less.
Choosing 3 ‘clean’ YF meals and 2 ‘clean’ YF snacks will provide you with: approx. 1050 cal (3 meals) + approx. 350 cal (2 snacks) = approx. 1400 cal.
This is a guideline only – your individual calorie needs will vary depending on your own circumstances.
All Youfoodz meals, including the ‘Clean’ meals are balanced with lean protein (meat and meat alternatives), healthy fats, and good quality carbohydrates (vegetables, healthy whole grains).
We also have great Youfoodz approved ‘clean’ recipes on our website you can use to make delicious ‘70’-appropriate meals at home.
Alternatively, if you’d like the flexibility to choose other healthy meals as part of Youfoodz 70/30, you can do that too! Just make sure you’re choosing healthy options and balancing things out correctly.
How much weight will I lose with Youfoodz?
Individual weight-loss results will vary. The 70/30 should be used in conjunction with a healthy lifestyle, which includes movement and exercise.
The World Health Organisation (WHO) recommends adults aged 18 to 64 should do at least 150 minutes of moderate-intensity aerobic exercise each week (about 30 minutes, five days a week).
How much weight should I lose?
Everyone’s goals are different and we strongly recommend you chat with your GP before embarking on any drastic weight-loss journeys.
We typically recommend a weight-loss goal of about 0.5 to 1kg per week – slow, steady, and safe weight loss is key for longer-term results.
Remember: if you’re adding in training (particularly strength training) you’ll gain muscle, so If you find you’re not hitting a 0.5 to 1kg weight-loss target, it might be because you’ve gained muscle mass.
Although this is a weight loss program, there are other ways to measure success. Tune into how you are feeling, do you have more energy? Are you feeling more confident? Take note of how your clothes feel, your waist measurements and whether you feel fitter, stronger and healthier. It’s not always about the number on the scales.
Is Weight Loss Refreshed just about weight loss?
Not at all – it's for anyone looking to freshen up mealtimes, find a better balance on your plate, or reset after a period of indulgence. It's a great way to get yourself back on track and feel good.
Can I use a discount code with Weight Loss Refreshed?
Of course! As always, only one discount code can be applied per order.
Can I use the same payment methods with Weight Loss Refreshed?
Absolutely! You can continue with your credit card, one-touch payment, Paypal, Afterpay, or Zip.
How much energy do I need to maintain my weight?
As a general rule, the average Australian needs to consume about 2,000 cal to maintain their weight.
But everyone is different and daily energy requirements are influenced by weight, height, physical activity levels... the list goes on.
Energy needs also fluctuate daily as well. For example: if you do more activity on one day, your requirements will be higher compared to days when you’re not as active. Your energy requirements also vary depending on your lifestyle.
If you would like to work out your exact energy requirement we recommend you speak to your GP and/or dietitian.
How much energy do I need to achieve weight loss?
Weight loss for every individual is different, and as such, we recommend that you consult with your GP or a dietitian prior to commencing any weight loss to ensure it’s right for you! Typically, to achieve weight loss of 0.5 – 1kg per week, your calorie intake should be less than your daily energy target.
So, if your daily energy target is 2000 cal, to achieve a weight loss of about 0.5kg per week:
Daily energy = 2000 cal - 500 cal for weight loss = 1500 cal per day
(Average; individual requirements will vary)
What is a Calorie (cal)?
A Calorie (cal) is a measure of energy. We can measure how much energy (cal) our bodies use and how much energy is in the food and drink that we consume.
Energy is also measured in kilojoules (kJ) and you might see this used sometimes. In Australia, we have largely transitioned to using kJs to express the energy our bodies need and the energy we get from food and drink.
Sometimes, though, energy is still expressed in cals and at Youfoodz we have opted to use cal as the preferred unit of measure.
1 cal = 4.2 kJ
What does a dietitian-backed healthy dinner plate look like?
Lean protein: a good portion is about ¼ plate or the size of your fist. Food sources: lean meat, skinless chicken, fish, eggs, legumes/lentils, tofu/tempeh
Healthy carbohydrates: aim for about ¼ plate or the size of your fist. Food sources: Quinoa, Buckwheat, Freekeh, brown rice, wholemeal pasta, whole grains, sweet potato, potato, carrot, corn, pumpkin.
Low starch vegetables: aim for at least ½ of your plate or two fists. Food sources: aim for a rainbow of colour - spinach, lettuce, kale, tomato, cucumber, cabbage… anything in season. Think: COLOUR!
Healthy fats: aim for 1-2 serves of healthy fats on your plate, where 1 serving is about 1 tbsp olive oil. Food sources: avocado, Extra Virgin Olive Oil, coconut oil, nuts, seeds, olives.
Pro tip: to watch your portions, try eating on a smaller dinner plate. You’ll automatically eat less!
If you balance your meals using the above guidelines you won’t go hungry, your blood glucose levels will be stable (goodbye sugar spikes!), you’ll eat less with ease, and you’ll be well on your way to achieving your goals.
Where does exercise come into the 70/30?
Studies have shown exercise is central to weight loss and weight maintenance. The American College of Sports Medicine recommends 150 minutes of moderate-intensity exercise per week; that’s just 30 minutes, five days per week.
This can be as simple as doing short bouts of exercise or activity at home e.g. go for a brisk walk in the morning and at lunchtime (a great way to get away from that desk and refresh for the afternoon!) most days of the week.
Increasing activity can also include increasing leisure activity, so get out on the weekends to your local park or beach.
Increasing your steps throughout the day is another way to raise your activity. Parking further away from the office or the shops is a great way to increase incidental activity, as is using the stairs rather than the lift. Buy a pedometer or Fitbit to start counting your steps, aiming for at least 10 000 steps per day.
- Individual weight-loss results may vary
- The YF 70/30 should be used in conjunction with recommended exercise guidelines:
The American College of Sports Medicine recommends at least 150 minutes of moderate-intensity aerobic exercise each week, i.e. 30 minutes of moderate-intensity activity, 5 days per week. (Metzl, J, The Science of Exercise, American College of Sports Medicine 2017 https://www.acsm.org/blog-detail/acsm-blog/2017/05/16/science-of-exercise accessed 17/12/2018)
Results may also be influenced by how large and relaxed your “30” is. See above to check out our recommendations and guidelines for your 30.
Ulen CG. et al Weight regain prevention. Clin Diab 2008; 26: 100.
Metzl, J, The Science of Exercise, American College of Sports Medicine 2017 https://www.acsm.org/blog-detail/acsm-blog/2017/05/16/science-of-exercise accessed 17/12/2018
https://www.eatforhealth.gov.au/food-essentials/frequently-asked-questions accessed 14/12/2018
https://www.medibank.com.au/livebetter/be-magazine/wellbeing/calculate-daily-energy-requirement/ accessed 14/12/2018
https://www.8700.com.au/ accessed 14/12/2018
https://www.weightlossresources.co.uk/weight_loss/hunger-hormones.htm accessed 17/12/2018
https://www.medscape.com/viewarticle/900356 accessed 17/12/2018