Navigating Common Side Effects of a VLCD: Tips and Strategies
A Very Low-Calorie Diet (VLCD) is an effective way for everyone to lose weight and improve their health. Whilst VLCDs are carefully designed to meet all your nutritional needs and help you lose weight safely and comfortably, you may experience some side effects. These are temporary – in fact, most clear up after your first week. Here we describe what some of these side effects may be as well as providing some practical strategies for managing them effectively.
What is a VLCD Diet Plan?
A VLCD is a scientifically evidenced eating plan which provides less than 800 calories per day by way of nutritionally complete meal replacement Foodpacks, including shakes, soups, and bars. LighterLife’s VLCD products are carefully formulated in line with current legislation and guidance to ensure that they deliver the right amount of essential nutrients whilst minimising calorie intake. A VLCD helps you lose weight in a scientifically proven safe and healthy way, ensuring effective weight loss without compromising health.
Managing Common Side Effects
Most people will experience some side effects, although these are generally minor and pass very quickly. These can include:
- Headaches, nausea, hunger: Stay well hydrated and consider taking Paracetamol until these symptoms pass.
- Diarrhoea: Having more fibre may help – try our Fibre Mix (use one teaspoon per Foodpack, maximum three teaspoons a day).
- Dizziness: If you’re being treated for high blood pressure, it’s more likely, so discuss your medication with your GP. Staying well hydrated can help with this.
Other side effects might include:
- Constipation: Make sure you’re drinking enough, increase your fibre intake (try our Fibre Mix) or use an over-the-counter medication. If it persists, see your GP.
- Cramps: Staying well hydrated and increasing salt intake can help.
- Dry mouth, bad breath: Try brushing your tongue with your toothbrush and using a sugar-free breath freshener spray or mouthwash.
- Feeling cold: You might notice this particularly in your hands and feet. It usually improves over time.
- Gallstones: The risk of gallstones increases with obesity, and weight loss can, rarely, bring on an attack in certain people. However, a VLCD providing at least 7g of fat a day carries no greater risk of gallstones than any other weight-loss method, and on our VLCD you get around twice this amount each day.
- Hair shedding: This can occur very occasionally on any long-term diet. It’s a very temporary state and indicates the growth of new hair – the new is basically pushing out the old.
- Changes in menstrual cycle and fertility: Some women find the duration, frequency and heaviness of their periods may change whilst on a VLCD, so be sure to use contraception if you don’t want to get pregnant. If you use a cap, it will need refitting regularly while you’re losing weight.
- Mood swings and irritability: It can be quite an adjustment getting used to a new eating plan and so to help minimize any mood swings you can practice mindfulness and relaxation techniques that your mentor will discuss with you in order to help manage any stress effectively. It’s also important to ensure you are getting sufficient sleep and staying connected with your support network during this time.
Mindfulness and Side Effect Management
Incorporating mindfulness techniques into your VLCD weight loss journey can improve your ability to manage side effects while staying on track. Mindfulness has been shown to enhance weight loss outcomes by fostering a greater awareness and understanding of both hunger cues and emotional triggers.
Staying on Track with a VLCD
– **Monitor Progress**: Keep a record of your energy levels, side effects, and progress to make informed adjustments. Our LighterLife Journal is a fantastic way to do this.
– **Stay Positive**: A positive mindset including a focus on the future healthy you is key to helping overcoming challenges and working towards achieving your weight loss goals.
– **Follow the Plan**: Adhere strictly to the VLCD eating plan and remain focused on our structured, formula-based approach for best results.
Understanding and managing any of these common side effects that you may experience will help ensure a smoother VLCD experience. By sticking to our scientifically formulated, nutritionally complete plan and using the above tips where needed including incorporating mindfulness techniques, you will be well on your way to achieving effective and sustainable weight loss while maintaining your overall well-being.
