What Can You Eat on a VLCD?
A Very Low Calorie Diet (VLCD) like TotalFast can be an effective way to manage your weight. It offers a simple, structured plan for people who want to focus on results while receiving . But what exactly can you eat on a VLCD? If you’re curious about what’s allowed, what to expect, and how to make it work for your lifestyle, this guide will help you feel better informed and more confident.
What Is a VLCD?
A very low calorie diet (VLCD) is a weight loss plan consisting of specially formulated foods intended to replace the whole of the daily diet. A VLCD is designed to support you in that all important first phase of successful, lifelong weight management and is healthy way to reduce weight and keep it off.
Both safe and effective, a VLCD works by replacing all your daily conventional food with Foodpacks from our delicious range of products, whilst providing you with 600-800 calories and a careful balance of nutrients. A VLCD can help individuals lose weight safely and comfortably, and is one of the most researched weight loss plans out there.
What Foods Are Allowed on a VLCD?
Formula-based VLCDs replace traditional meals with nutritionally balanced shakes, soups, bars, and savoury meals. These are carefully designed to provide all the essential vitamins, minerals, protein, fibre, and fats you need, while keeping calories low and have been developed to support weight loss when used correctly. You may be asked to choose up to 4 products a day, depending on the plan you follow.
Common options include:
- Shakes: Available in various flavours, including chocolate, vanilla, and banana. A perfect option for the sweeter tooth.
- Soups: Ideal as a warm, satisfying meal. Flavours include chicken & sweetcorn, vegetable, or Spicy sweet potato & carrot.
- Bars: A convenient choice for busy days or when you’re on the go. Flavours include chocolate, peanut, and dried fruit containing varieties.
- Porridge or Breakfast Pots: A warm, satisfying way to start the day in original or apple cinnamon flavour.
- Savoury meals: Pasta or noodle-style dishes including spaghetti bolognaise or Thai style noodles provide a textured meal option as a tasty choice for your evening meal.
All these items are designed to be used together, in any combination that you chose and according to your personal taste and are sure to provide you with a tasty, nutritious meal plan in which no additional food is required.
In addition to the Foodpacks above, you can also have the following:
Staying Hydrated
Hydration is essential on a VLCD. Drinking at least 2 litres of water each day helps your body function well and supports the weight-loss process. And our range of drink mixes and broths, and other allowed items, encourages plenty of variety to help you make sure you remain quenched throughout the day.
Making the VLCD Work for You
- Stick to the Plan
Structure is key. A VLCD removes the guesswork of what to eat and helps you avoid unplanned snacking. Knowing exactly what you’ll have each day simplifies decision-making and keeps you on track.
- Plan Ahead
Keep your products with you—especially bars or shakes—so you’re not caught without a meal. This is especially helpful if you’re at work, travelling or running errands.
- Use Your Support
Whether it’s one-to-one guidance or group sessions, the emotional and practical support is just as important as the food. Many people discover patterns and triggers in their eating habits and learn new ways to manage them.
Real-Life Examples
Many LighterLife clients have followed a VLCD with the support of both their mentor and peers. They often say how helpful it is to remove food decisions and focus on developing new habits.
“I found the structure so helpful. I didn’t have to think about what to cook or buy, and that freed up my mind to focus on what was really going on with my eating.” – Sarah, 52
Stories like Sarah’s remind us that weight loss is about more than food—it’s about changing how we think and feel about eating.
What Happens After a VLCD?
VLCDs are followed for a limited time, and how long this is will depend on your starting weight and how much weight you want to lose. Once your target has been reached, you’ll gradually return to consuming everyday meals. The transition back to conventional food is underpinned by our food reintroduction plan that helps your body slowly adjust over a period of time that works for you.
Reintroduction typically involves:
- Slowly adding fresh food like vegetables and lean protein, healthier carbohydrates, and smaller amounts of healthy fats.
- Learning portion control and meal planning
- Continuing to engage with our support which helps you manage emotional eating and puts into practice your new tried and tested techniques to continue to practice more constructive behaviour around trigger foods.
This type of eating can help you maintain your weight loss results over the longer term.
Final Thoughts
A VLCD offers a clear, structured, evidence-based way to help you reach your weight-loss goals. The best chance of weight loss success is to follow an evidenced based programme which additionally includes the right kind of behavioural support too.
The key is understanding what’s included, what’s not, and how to make it part of your lifestyle. If you’re considering this path, speak to a trained mentor who can guide you, and support you every step of the way.
At LighterLife, we offer more than just products. We provide support, structure, and tools to help you achieve lasting change.
