LighterLife

Frequently Asked Questions

How does the LighterLife Programme work?

LighterLife tackles obesity with a powerful, triple-action approach:

The use of nutritionally complete soups, shakes and bars, used on a clinically-supervised programme with health checks every 28 days.
Motivation, counselling/coaching and support in single-sex groups (up to a maximum of 12 people), led by a fully trained LighterLife Weight-Management Counsellor.
The use of proven techniques (including Cognitive Behavioural Therapy/Transactional Analysis techniques) to enable clients to identify why they over-consume, and to work out effective solutions.

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What do I eat on the LighterLife Programme?

During the weight-loss phase of the programme, you eat LighterLife Foodpacks - comprising soups, shakes and bars - which are nutritionally complete. The programme is carried out under clinical supervision, normally with your own GP, and allows you to resolve your eating issues away from the conventional foods which contributed to your weight problems in the first place.

LighterLife Foodpacks supply at least 100% of the recommended daily allowance of vitamins and minerals, with balanced macronutrients and micronutrients*.

Research shows that for successful weight management and good health it is best to eat regular meals, so we advise you to have your Foodpacks at regular intervals throughout the day to start setting up this good habit. You must have four Foodpacks each and every day, as each one contains one-quarter of your daily nutrient requirements.

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What do I drink on the LighterLife Programme?

On the LighterLife Programme you can drink water (tap water, unflavoured mineral water and soda water), black coffee and black tea (made from the leaf).

Our bodies need water to ensure they can work properly, so it’s very important to have sufficient fluids throughout the day.

To stay healthy, you need to replace the fluids you lose from urine and sweat, so while eating conventional solid food it’s recommended that you drink 1.5-2 litres of fluid per day (that’s about six to eight glasses). However, because solid food has a major water component, when you are using Foodpacks as your sole source of nutrition you will be taking in less water than usual. Therefore, while you are abstinent you need to replace this to prevent dehydration and its side effects, which may include nausea, dizziness, fatigue, headaches, dry skin and constipation. (However, do be aware that over-hydration can also lead to nausea, headaches and confusion.)

Drinking large quantities within a short period of time can be detrimental to your health and does not help to promote weight loss, so aim for small amounts at regular intervals. Think of your body as a water wheel which, to keep turning smoothly, needs small amounts of fluid all through the day.

Remember that fluid requirements will vary between different people, due to their size, activity levels and so on. If it’s hot or you are exercising, for example, you may need to take in more fluid to replace fluid loss via sweating. Feeling dizzy, having a dry mouth or a headache are all indicators of dehydration, so learn to read the signals. Thirst is a powerful indicator, so be guided by your thirst and what feels comfortable for you.

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What is a very-low-calorie diet (VLCD) and is it safe?

During the weight-loss stage of the LighterLife Programme you use a nutritionally complete very-low-calorie diet (VLCD), provided by our Foodpack soups, shakes and bars and averaging 530 kcal per day. A VLCD is a nutritionally complete formula food preparation that provides 400-800 kcal per day.

If you take in more kilocalories than your body is using each day, it stores the extra as fat. If you take in fewer kilocalories than you need, your body is eventually forced to use up that stored fat to make up this energy deficit. VLCDs are a very rapid, efficient and safe way of getting your body into this fat-burning mode.

VLCD formulas provide at least 100% of the Recommended Daily Allowances (RDAs) for vitamins, minerals and trace elements, as well as enough protein, carbohydrates and essential fats, whilst being low enough in kilocalories to promote rapid, efficient and safe weight loss*.

VLCDs are proven to be safe and are recognised by the National Institute for Health and Clinical Excellence (NICE) as a treatment for obesity. VLCD programmes have been available in the UK since 1984, following research that began in the 1960s. More than 20 million people in over 30 different countries around the world have now used VLCDs safely and effectively.

LighterLife's specific formulation is nutritionally complete and meets standards set down by regulatory bodies.

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Is it safe to be on a VLCD for more than 12 weeks?

The latest guidelines from NICE on the treatment of obesity recommend that you should be on a VLCD for no more than 12 weeks continuously - so, as a responsible company, we recommend that all our clients follow the NICE guidelines by increasing their calorific intake for one week after being in the weight-loss phase for 12 continuous weeks.

However, metabolic experts such as Professor Iain Broom, consultant in Clinical Biochemistry and Metabolic Medicine at Grampian University Hospitals NHS Trust, say that there is currently no evidence in relation to modern VLCDs to argue for 12 weeks’ use only. The cut-off comes from previous use of VLCDs and is opinion-led only rather than evidence based.

The systematic review for the 2004 Healthcare Technology Assessment, which NICE used as a major part of its assessment, suggested further work to look at the effects of VLCDs over a longer period.

Modern VLCDs such as LighterLife’s are balanced nutritionally (with the obvious exception of their energy content) and allow your body’s metabolism to adapt to them appropriately. Prolonged use - over 12 weeks or more - will not therefore be harmful.

It is, however, essential that VLCDs are not used for longer periods when the BMI falls below a healthy range - and for this reason we do not allow anyone on the LighterLife Programme to continue in abstinence when their BMI falls below a healthy range.

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Do GPs support LighterLife?

Participation in the LighterLife Programme is clinically supervised and we work closely with medical experts, in line with government and NICE guidelines, and in partnership with the NHS. GPs refer clients to the LighterLife Programme if they have three or more stone to lose.

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Can weight loss using VLCDs cause gallstones?

The risk of gallstones forming is higher in anyone who is obese, particularly women with a BMI greater than 30 - and an attack is more likely with any weight loss. Studies indicate that as long as the VLCD contains more than 7g of fat (the LighterLife VLCD contains a minimum of 13g per day) there is no greater risk of gallstones than when losing weight through other methods.

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I’ve heard that you can get hair shedding as a result of dieting. Is this true?

You might experience some temporary hair shedding while you are in the weight-loss phase of the programme. This is perfectly normal on any long-term diet, it is a temporary condition and it actually indicates the growth of new hair (the old hair is literally pushing out the new).

Hair grows in three stages:

Anagen - the active phase when new cells in the hair root are being produced and the hair shaft is growing.
Catagen - a resting phase when there is little cell division in the hair root and the hair shaft is not growing. The base of the hair ‘disconnects’ from the root and just ‘rests’ in the follicle.
Telogen - when the resting hair ‘sheds’ because the hair root has gone into anagen and the cycle is starting again, with the new hair pushing out the old.

At any one time, most follicles are in anagen, around 3% are in catagen and 11-15% are in telogen. However, because anagen takes up a lot of energy, when energy intake is reduced, as it is on any diet, the body reduces the proportion of follicles in anagen and more follicles go into catagen and telogen than would usually be the case.

So for anyone on any type of diet, more hairs are being shed than normal, but this usually remains unnoticeable. In around 4% of people, however, the proportion of follicles in telogen exceeds 30% and hair loss becomes noticeable. It is more likely to happen if you have experienced excess hair shedding in the past (eg following pregnancy, flu or stress).

Once energy intake is increased, the proportion of follicles in the different phases returns to normal and hair growth proceeds as normal.

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Will being on a VLCD affect my periods?

The hormones that govern the menstrual cycle in women are mostly found in the fat between the waist and the knees, and the balance of these hormones can alter slightly whilst losing weight.

The effect of this varies in different people: some women notice no difference, while others may find that periods are more/less frequent than previously, some may experience heavier/lighter periods and a few may find that their periods stop altogether for a short time. This is only temporary and the cycle will return to ‘normal’ once they finish the VLCD and increase their energy intake.

Obese women have increased risks of amenorrhea (no periods), oligomenorrhea (infrequent periods) and menorrhagia (excessively heavy periods). These risks would be reduced as a result of losing weight and this could mean a more regular menstrual cycle.

Carrying excess weight can reduce fertility, not least because it increases the risk of hormone imbalances, leading to irregular periods and anovulation (discharge of blood without ovulation). If you do not wish to become pregnant, please be aware that you may become more fertile as you lose weight.

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Can I do the LighterLife Programme if I’ve ever had an eating disorder or currently have one?

There is a wide spectrum of eating disorders and some would exclude you from doing the LighterLife Programme. It is common, however, for many obese people to have experienced disordered eating at some point. If you currently have an eating disorder or have had one in the past, your GP or psychiatrist is in the best position to advise whether LighterLife is a suitable programme for you.

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Will being on the LighterLife Programme cause any changes in my bowel movements?

Any change in diet can lead to a change in bowel habits for some people. When you start on the LighterLife Programme, much less bulk is being consumed; therefore there is much less bulk to be eliminated and, as a result, bowel movements may be less frequent. It isn’t necessary to have a bowel movement every day.

Constipation - hard, dry stools that build up and become painful - is usually a consequence of dehydration, so while you are on the LighterLife programme you must ensure you are well hydrated throughout the day (see ‘What do I drink on the LighterLife Programme?’ above). LighterLife Water Flavours contain inulin, a type of fibre, so if you are prone to constipation it might be a good idea to use these from the start of the programme.

If you are still constipated, there are proprietary medications you can take to alleviate the symptoms. Ensuring you stay well hydrated by taking in fluids regularly throughout the day should mean that constipation should not be a problem. If you have persistent and unrelieved constipation, however, do see your GP.

Diarrhoea is the passing of frequent and unstoppable stools that are very loose or watery, and can be accompanied by abdominal cramping, nausea, headache and fever. Sometimes slight diarrhoea can be experienced when starting a diet, usually due to the change in bulk in the diet - on the LighterLife Programme this can be alleviated by using LighterLife Water Flavours, the soluble fibre in which adds more solid bulk to loose stools. Your body might also take a few days to get used to the concentrated vitamins and minerals in Foodpacks, and this can also cause temporary loose stools.

Remember that diarrhoea is often caused by viral or bacterial infections that are nothing to do with being on a diet. Untreated diarrhoea can be dangerous, so do see your GP if you are suffering from persistent diarrhoea.

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Will losing weight quickly mean that I’ll lose more muscle than fat?

No. As you gain weight, both fat and lean body mass are gained in the ratio of approximately 75% fat and 25% lean. Everything on the body other than fat is known as lean body mass (for example, water, skin, bone and muscle).

When weight is gained, lean body mass increases to provide the additional skin, muscle, bone and blood vessels to 'support' the extra fat. So the lean body mass lost is only the lean body mass gained while you gain weight. There is evidence to show that VLCDs do not accelerate the loss of lean tissue. Research studies have demonstrated that 75% of the weight lost on a VLCD is from body-fat stores and experts consider the loss of lean body mass to be acceptable.

It is also important to note that when adequate intake of protein is maintained during a low-energy diet, as it is on a VLCD such as LighterLife, ketosis (see below) will prevent the body from breaking down its muscle tissue to provide energy. For this reason, VLCDs like LighterLife are known as ‘protein sparing’.

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Will rapid weight loss lead to rapid weight gain?

The way that weight is lost has nothing to do with whether it is regained. To regain a pound of fat you have to take in 3500 kcal over and above what your body requires for normal functions. If you lose weight and then return to your old habits, the weight will go back on - and this is true of any diet.

To maintain weight loss successfully, you have to make permanent healthy lifestyle changes. A VLCD is the first step in doing this, and the techniques and support provided by the LighterLife Programme are designed to give you the skills to manage your weight successfully in the long term.

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Will I damage my metabolic rate by going on a VLCD?

Your metabolic rate represents the amount of energy your body is burning - it is the rate at which kilocalories are used. Around 60-80% is used for essential bodily functions, including breathing, pumping blood and keeping warm, and most of the rest is used for activity (hence the more you move, the more energy ie kilocalories you use).

Regardless of how people diet or how often, the metabolic rate is primarily determined by how much a person weighs. A good analogy for metabolic rate is a house: a large house needs more energy to keep it warm than a small house and, in the same way, a larger body requires more energy to keep it warm than a small body.

On any diet there will be an initial small reduction in metabolic rate - approximately 10-15% - and this is known as 'diet mode'. The metabolic rate increases by 10-15% to 'normal mode' when food intake returns to the appropriate amount for the actual energy expended to maintain the new weight.

The metabolic rate does not rise to the same level it was before the weight loss, simply because a lighter body will not need as many kilocalories to move it around as a heavier body does and therefore the body requires fewer kilocalories to function optimally. VLCDs such as LighterLife do not produce losses in metabolic rate beyond that expected from the loss of weight.

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Why do some people feel colder on a VLCD?

The slight reduction in metabolic rate (see above) which accompanies any weight loss may result in you feeling colder than normal, particularly in your hands and feet. This is a temporary side effect which usually improves over time.

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Am I likely to feel sick while I am on the LighterLife Programme?

Dehydration can cause nausea, so do ensure you have sufficient fluids while you are on the programme. Nausea can also be caused by the concentrated vitamins and minerals in Foodpacks, but this is just temporary and will pass as your body gets used to them.

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Why do I get cramp in my leg when I am losing weight?

Some people are prone to cramp in abstinence. It is caused by the increased throughput of fluid in the body’s tissues during rapid weight loss. The spasms result from changes in sodium levels as the water shifts between cells. Staying well hydrated can help to reduce cramps.

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Am I likely to suffer from headaches or dizziness?

During the first few days on a diet it’s possible to experience carbohydrate or caffeine withdrawal symptoms, one of which can be a headache or dizziness. It’s a temporary side effect and usually a painkiller will deal with it. Dehydration may also be a factor, so do make sure you are having enough fluids.

Dizziness can be associated with postural hypotension (low blood pressure on standing) and it’s most common in people who are continuing to take diuretics and/or antihypertensive drugs while using a VLCD.

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Is gout more likely on a diet?

Gout sufferers generally have higher levels of uric acid in their blood, which can cause sodium urate crystals to be deposited in the joints - an extremely painful condition. Losing weight on any diet can raise uric acid levels, so if you are susceptible to gout you could be at risk of an attack, particularly during the first few days of starting the VLCD. Allopurinol is usually prescribed during a VLCD for people with a previous history of gout.

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What is ketosis?

Ketosis is a normal metabolic state whereby the body switches from primarily using glucose for energy to primarily using stored body fat and dietary fat sources for energy. We have evolved to store fat efficiently for times of need and ketosis is the process by which we can live off that fat for survival.

Dietary carbohydrates are converted to glucose for energy, but if carbohydrate intake is limited to a level so low that the body can not meet its energy needs primarily from glucose, it will draw on its alternative energy system - fat stores - for fuel.

People on a VLCD consume fewer kilocalories than they require, so they have to use up stored kilocalories from their reserves. First they use up their primary reserve - glycogen stored in the liver. Once this is depleted, after one to three days, depending on their previous carbohydrate consumption, they will then start to use their secondary reserve - body fat.

When this fat is broken down, the resulting fatty acids are used by the liver to produce ketones. These are a water-soluble form of energy which can be readily used by most tissues as fuel. Ketones can also pass across the blood-brain barrier to be used by the brain as its primary source of energy when glucose levels are low. When you burn more fat than you immediately need for energy, the excess ketones will be excreted in the blood, breath and urine.

Most people, no matter what type of diet they are eating, will enter a state of ketosis at some point within a 24-hour period; for example, when they sleep.

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Is ketosis harmful and is it anything to do with ketoacidosis?

No, ketosis is not harmful; it is a normal physiological state (see above).

Ketosis from normal ketone production during fat breakdown as a result of being on a low-energy, low-carbohydrate diet such as LighterLife is nothing to do with ketoacidosis.

Ketoacidosis is a potentially life-threatening condition most often associated with uncontrolled insulin-deficient type 1 diabetes. In ketoacidosis a lack of insulin leads to a toxic build-up of blood glucose, an extreme breakdown of fat and muscle tissue and dehydration as the body tries to remove the excess glucose by passing it out through urine. All these factors together can cause coma and death if untreated. Ketoacidosis does not occur in people who have even a small amount of insulin, whether from natural production or artificially administered.

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I’ve heard that being in ketosis can cause bad breath and a dry mouth. Why is this?

When you are in ketosis, your body produces three types of ketone body (ketones - see above) and one, acetacetate, breaks down and is excreted in the breath, where it causes a characteristic pear drops/nail-varnish remover smell. A dry mouth can be a sign of dehydration.

Staying well hydrated can help to reduce both these symptoms, while a breath-freshener spray or mouthwash can also help to combat any tendency to sour breath.

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Will I feel hungry on the LighterLife Programme?

When you are in the weight-loss phase of the programme, abstaining from conventional food and using LighterLife Foodpacks (soups, shakes and bars), you will be in ketosis. Being in ketosis reduces appetite and can engender feelings of wellbeing and energy.

Any addition of carbohydrate to the diet at this point will inhibit fat breakdown and increase your appetite - so as long as you stick to the programme, you should find that your appetite is suppressed.

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I am diabetic - can I do the LighterLife Programme?

The LighterLife Programme is not suitable for people with type 1 diabetes as the care required to supervise type 1 diabetics is not available. (Similar VLCD programmes are available in hospitals where appropriate care can be given.)

The LighterLife Programme is, however, suitable for people with type 2 diabetes. Type 2 diabetes accounts for about 85% of diabetes. Type 2 diabetes can be managed by diet and exercise, with tablets and, in more severe cases, insulin injections or a combination of all three. The majority of people with type 2 diabetes will be able to reduce or discontinue their medication by losing weight on the LighterLife Programme. You may be able to reduce medication under medical supervision within days.

If you are on insulin or medication for type 2 diabetes, then it is very important that your diabetes should also be monitored regularly whilst you are on the LighterLife Programme. Blood-sugar levels are likely to decrease when using LighterLife Foodpacks due to their low carbohydrate content and therefore if you maintain your usual doses of medication you could be overmedicated. Please discuss your medication requirements with your GP prior to starting on the LighterLife Programme.

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What are the main stages of the LighterLife Programme?

Foundation
Route to Management
Management

The Foundation - abstinence - stage combines Foodpacks with group work using Cognitive Behavioural Therapy and Transactional Analysis techniques. It runs for 14 weeks for women and eight weeks for men (who lose weight faster than women).

Once you reach your ideal weight you start to reintroduce conventional food in the carefully structured Route to Management Programme, which enables you to start establishing healthier and sustainable eating, thinking and lifestyle habits.

This is followed by our ongoing weight-management support programme, called - not surprisingly - Management. Management is the key to maintaining a new healthier weight, mindset and lifestyle. It offers free, ongoing support for as long as you need it, including free Counsellor support and free Management group meetings.

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What is the average weight loss on the LighterLife Programme?

LighterLife’s latest research, published at the 15th European Congress on Obesity in April 2007, shows the mean weight loss for women over the first 14 weeks (the Foundation Programme) was 19.9kg and the mean weight loss for men over their first eight weeks (Foundation Programme) was 17.37kg.

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What about exercise?

Becoming more active is important for long-term weight management success, so joining the LighterLife Programme is a good time to start - but do be realistic while you are in the weight-loss phase of the programme.

High-impact exercise needs to be powered by energy from food intake, and this is obviously less while you are using LighterLife Foodpacks and abstaining from conventional food. If you are already exercising and are quite fit, take it easy for the first couple of weeks; you will probably be able to resume your current levels of exercise when you are in full ketosis. If you are new to regular exercise and are not very fit, don’t push yourself - build up your activity levels gradually.

Speak to your GP if you are new to exercise or if you have any medical problems that could be affected by exercising. If at any time while exercising you feel unwell, stop immediately and seek your GP’s advice.

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* Each Foodpack provides at least 25% of the Recommended Daily Allowance given for vitamins and trace minerals in Council Directive 90/496/EEC.