Disclaimer
This is not a medical service
The meal plans and information provided here are general guidance for healthy adults. They are not intended to diagnose, treat or prevent any disease and cannot replace the judgment of doctors, dietitians or other professionals.
When you must talk to a professional first
If any of the following apply to you, be sure to talk to a medical professional before following a meal plan from this service as it is.
- People with diabetes, kidney disease, liver disease or cardiovascular disease
- People taking medication for high blood pressure or abnormal blood lipids
- People with conditions that affect metabolism, such as thyroid disease
- People who are pregnant or breastfeeding
- Anyone who has or has had an eating disorder
- Teenagers under 18
- Older adults aged 65 and over
- People before or after surgery, or recovering from it
Limits of the calculations
- Basal metabolic rate is an **estimate** from a formula and can differ from your actual rate
- Even at the same weight, height and age, actual metabolism varies with muscle mass and constitution
- The calories and nutrients in food vary with the recipe and ingredients
- Figures for restaurant dishes are estimates based on typical ranges
So please treat the numbers here as a “starting point”, not “exact values”. It’s best to try the plan, watch how your weight changes and adjust.
Stop if you notice these symptoms
If any of the following appear while following a meal plan, stop immediately and talk to a professional.
- Dizziness, fainting or severe fatigue
- Hair loss or irregular periods
- Poor concentration that interferes with daily life
- Increasingly obsessive thoughts about food
- Growing guilt after eating
For a healthy approach
Managing your weight is about building a way of living you can keep up, before it’s about hitting numbers. We recommend gradual change of up to 0.5 kg a week, and looking at the trend over weeks rather than judging success day by day.
This service does not recommend extreme fasting or cutting out whole food groups.
Scope of responsibility
We are not legally responsible for outcomes resulting from the use of information provided by this service. Final decisions and actions are the user’s own responsibility. That said, we continually review and correct our information to keep it accurate — please let us know if you find an error.