The Youfoodz 70/30 FAQs

THE BASICS ACCOUNT STUFF DIETITIAN BACKING ADDITIONAL INFO

THE BASICS

What is the Youfoodz 70/30?

Youfoodz 70/30 is a sustainable, convenient, healthy, and delicious meal plan, and part of a greater weight-loss movement.

The 70/30 isn’t a diet, a challenge, or a cleanse. Our mission is to create a balanced program (and we use the word ‘program’ lightly) that makes healthy eating the easiest option, helping you achieve health, wellness, and weight-loss goals.

What does the 70/30 entail?

The 70/30 approach is simple: fill 70% of your weekly diet with clean and healthy food (like Youfoodz meals under 350 calories, healthy recipes, or other ‘clean eating’ options), so you can enjoy flexibility for the remaining 30% of the week.

There are no ‘off-limit’ foods or food groups on the YF 70/30. It’s all about balance!

How does the Youfoodz 70/30 work?

Use our online planner to map out your 70/30 week. You’ll start by popping in the 30% ‘relaxed’ meal occasions, then hit the 70% with fresh and healthy food options.

Our 70/30 meal planner will show your ‘balance’ - you can stop when you hit the 70/30 ratio, or whenever you’re happy!

What does a 70/30 week look like?

Based on five meal occasions per day (breakfast, lunch, dinner, and two snacks), about 25 healthy meals / snacks per week make up your 70%.

The 30% of your week is about 10 ‘relaxed’ meal occasions for you to enjoy life’s more delicious moments, like brunch with friends or your fave dessert. Everything in moderation!

What can I eat for my 30%?

YF 70/30 allows flexibility and a little indulgence (including ‘sometimes’ foods). It’s important not to go overboard with the ‘sometimes; foods as part of your 30%, as it won’t be great for your long-term health or your waistline (these foods are often higher in calories and higher in unhealthy fats, sugar, and salt!)

‘Sometimes’ foods you could enjoy in your ‘30’ include:

  • Youfoodz Balanced or Relaxed meals (over 350 calories) and snacks (over 175 calories)
  • Your fave sweet treat, like a couple of scoops of ice-cream or a few sweet biscuits or some chocolate
  • A couple of slices of processed meats or sausages
  • Chips or salty crackers
  • A can of soft drink
  • Your fave alcoholic beverage (wine/spirits/beer)

 

As part of your ‘30’, you could also eat out with friends and family at your fave restaurant and enjoy your fave meal and dessert, once or twice per week (e.g. on weekends).

Pro tip: Use the 70/30 meal planner to guide you so you don’t go overboard with your 30%.

Do I need to sign up to a 70/30 plan?

We continue our firm stance on NO lock-in contracts; you can order weekly or whenever you like!

The 70/30 is designed as an easy meal-planning tool to help you achieve your health, wellness, and weight-loss goals. We are looking at a ‘rollover’ option for those of you who want to easily repeat your order week-to-week.

Do I need to have an exact 70/30 balance to proceed with my meal plan?

Nope! Our 70/30 planner will show your running balance, and you can continue to payment whenever you’re happy. It might be 50/50, or 10/90 (but we hope it isn’t).

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

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 on the 70/30?

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.

It’s important to look at other measures of success too, such as how your clothes feel, your waist measurements change, and whether you feel fitter, stronger and healthier. It’s not always about the number on the scales.

Is the 70/30 just for weight loss?

Not at all! 70/30 is for everyone. If you’re looking to freshen up mealtimes, find a better balance on your plate, or reset after a period of indulgence, the 70/30 is a great way to get yourself back on track.

What are 70/30 Preset Plans?

Our dietitian Margaret Mielczarek has created three 5-day Preset Meal Plans to kick-start your 70/30 if you’re short on time or need a little extra help:


  • Starter Plan, which is filled with 10 healthy Youfoodz lunches and dinners, so you can DIY brekky and snacks

  • Classic Plan, with 10 low-cal Youfoodz lunch and dinners and 10 snacks – you do you for brekky

  • Complete Plan, let our chefs take care of you from morning ‘til night, with 15 meals and 10 snacks
  • How do Preset Plans work?

    We’ve auto-filled each plan with low-cal Youfoodz faves to help get you started on the 70/30 so you simply can click and go!

    Click ‘view plan’ on one of our three Preset Plans, and it will auto-magically add selected Youfoodz meals and snacks to your 70/30 order. Of course, you can still easily customise your 70/30 by adding or removing items from the plan.

    Which Preset Meal Plan should I choose?

    Preset Plans are perfect if you’re short on time or can’t decide what Youfoodz meals to fill your week with!

    If you still enjoy cooking, you might like to begin with the Starter Plan, so you can DIY your own brekky and snacks, whereas if you’re not such a masterchef, opt for the Complete Plan, where we take care of every meal occasion (that’s healthy breakfast, lunch, dinner, and snacks) for a full five days.

    How much do Preset Plans cost?

    Our Preset Plans are set at a starting price only, indicating the cost of the included meals and snacks. Adding or removing products in your plan will alter the price.

    ACCOUNT STUFF

    Why can’t I add a classic Youfoodz meal (over 350 calories) to my 70%?

    Our meal planner filters out meals over 350 calories for your 70%.

    If you’d like to add a Youfoodz meal over 350 calories, they will count towards your 30% ‘relaxed’ meal occasions.

    Will I receive a print-out of my 70/30 meal plan?

    No, but your meal plan (and any recipes you add) can be easily accessed via your Youfoodz.com account.

    Will you be publishing more recipes?

    Yes! We’ll be adding a bunch more recipes to our new recipes hub here.

    Can I change my 70/30 meal plan after I add it to my cart?

    Yes! Your 70/30 meal plan will show as one product in your shopping cart. Just click ‘edit’ to go back to the 70/30 planner to change, add, or remove any items.

    Will I be able to see the individual items before I purchase?

    Yes! You can view the individual meals and snacks you’ve chosen before you add to cart, and again when you continue through to the checkout.

    Can I check out without adding any meals to the 70%?

    Of course - you can check out at any time, as long as you meet our standard minimum spend of $49 (excluding gift cards). The 70/30 planner will show your ‘balance’ and you can stop whenever you’re happy.

    Can I use a discount code with my 70/30 meal plan?

    Of course! As always, only one discount code can be applied per order.

    Can I use the same payment methods with my 70/30 meal plan?

    Absolutely! You can continue with your credit card, one-touch payment, Paypal, Afterpay, or Zip.

    Can I purchase individual meals from the menu with a 70/30 meal plan?

    Definitely! You can continue to shop the menu after you’ve added a meal plan to your cart. Your plan will auto-magically save, even if you navigate to a new page before you’ve finalised your cart.

    Can I access my plan after I’ve purchased it?

    Your plan will be saved in your Youfoodz.com account for handy reference.

    DIETITIAN BACKING

    Is the 70/30 approved by a dietitian?

    Yes! The Youfoodz 70/30 movement has the support of our own in-house Accredited Practising Dietitian, Margaret Mielczarek.

    "One of the keys to long-term health, vitality and keeping your weight within a healthy range is healthy eating," says Margaret.

    "A balanced diet that includes foods from each of the food groups (think: high fibre whole grains, plenty of vegetables, fruit, lean meat and meat alternatives, eggs, nuts and seeds, dairy) is the cornerstone of a nutritious eating plan.

    "As a dietitian, my food philosophy centres around healthy, balanced eating and enjoying seasonal foods from each of the food groups.

    "I believe in a balanced and individualised approach to diet and lifestyle change. We’re all different, and what may work for one person may not necessary work for another.

    "To achieve weight loss and health goals, I don’t believe in overly prescriptive or restrictive diets, as they simply don’t work in the long term. Any diet that cuts out whole food groups is typically not good for you and is not recommended."

    Why our in-house Accredited Practising Dietitian supports YF 70/30

    "I support the YF 70/30 because it’s not a short-term fix. It is a long-term, sustainable lifestyle solution and is something I would confidently recommend to my clients and the YF Fam."

      The YF 70/30:
    • Promotes healthy eating - it encourages the consumption of balanced meals with protein, healthy fats and good quality carbohydrates
    • Is balanced and includes foods from all food groups
    • Encourages the consumption of fresh fruit and vegetables
    • Does not restrict certain food groups or ingredients
    • Does not support drastic calorie reduction that may be harmful to individuals
    • Promotes a healthy relationship with food by incorporating the “30”. It prevents overly restrictive eating; there are no “good” foods or “bad” foods.
    • Supports portion-controlled eating and practically shows you what a well-portioned meal looks like
    • Supports sustainable weight loss through a consistent calorie intake
    • Can assist in overall health improvements including improved sleep, better mood, higher energy levels, regulated blood glucose levels
    The dangers of overly restricting your dietary intake

    It is well known that while crash diets, fads, and cleanses might produce some short-term results, they’re often not sustainable and may actually result in rebound weight gain once you come off the ‘plan’. (Ulen CG. et al Weight regain prevention. Clin Diab 2008; 26: 100.)

    Crash dieting or seriously restricting your intake effectively puts your body into starvation mode, slowing down your metabolism and making it harder for you to lose weight in the long-term.

    Overly restricting your intake can also mess with your hormones. Your appetite-reducing hormones (leptin, peptide YY and cholecystokinin (CCK)) decrease, while your appetite-stimulating hormone (ghrelin) rises.

    Effectively, restricting your intake too much will leave you hungry and craving food!

    Another concern with fads and crash diets is that they can promote a negative relationship with food. Labeling foods as “good” or “bad” can in turn lead you to label yourself as “good” or “bad”, leading to feelings of poor self-worth and body image issues.

      Other negative consequences of crash dieting and rapid weight loss include:
    • Electrolyte imba
    • Dehydration
    • Fatigue
    • Irritability
    • Headaches
    • Constipation
    • Loss of muscle
    • Irregular menstrual cycle and/or amenorrhea
    How much weight should I be losing?

    Slow and steady weight loss is the key – but the scales aren't the be all and end all. We typically recommend a weight-loss goal of about 0.5-1 kg weight loss per week, but it’s important to remember: if you’re adding in training, particularly strength training, you will gain muscle.

    So, if you find you’re not hitting the 0.5-1 kg weight loss target, it might be because you’ve gained muscle mass.

    While the 0.5-1 kg weight loss target is the recommended safe level of weight loss, it’s useful to look at other measures of success, such as how your clothes feel, your waist circumference measurements (is your midline shrinking), and if you feel fitter, stronger and healthier.

    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)

    ADDITIONAL INFO

    Disclaimer

    - 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.

    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.

    References

    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

     

     

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