3 Weeks Weight Loss

**Why 3 Weeks weight loss?**

The human population is increasingly suffering from obesity. We believe through better nutrition and education aimed at losing weight will create better overall health around the world.

Research has shown that a noticeable weight drop at the beginning of a diet increases motivation and the likelihood of sticking with it for longer. The ‘3 Week Weight Loss programme will help you to kickstart your weight goal journey.

Studies show that it takes three weeks to create and maintain new habits, adapt to portion sizes, get rid of sugar cravings and benefit from all the health improvements this programme offers. After that you’re ready to use the ‘more advanced’ Lifesum plans with all the food choices out there.

**I can't find the '3 Weeks Weight Loss' meal plan. Where can I find it?**

All available Meal Plans and Programs are located under the Programs tab in the app. If you are unable to locate this Meal Plan on that page you may have some incompatible settings in the app. Please read more about the requirements for each Meal Plan here.

**What does 'meal planner' in the program mean?**

The meal planner is the list of suggested meals that allows you to get help in planning your meals for the upcoming days.

**What does 'shopping list' in the app mean?**

**Android**: The shopping list is a help for you in the grocery store, it mirrors the meals and ingredients you have in the meal planner. If you add more days you will see more items in this list and vice versa. A red dot on the shopping list icon indicates that you have new items in it.

**iOS**: The shopping list is a help for you in the grocery store, it mirrors the ingredients you have added from the recipes chosen. If you add more recipes you will see more items in this list and vice versa.

**In the shopping list, I see, e.g., that bananas are listed a few times because they are included in more than one recipe, and the bananas should be prepared in different ways. Is it ok to buy one kind of banana for all the recipes with banana in it?**

Yes, absolutely. If you, e.g., need peeled cucumber for one recipe and grated cucumber food for another recipe, just buy a cucumber and prepare it according to the recipe later on.

**In the recipes I see some ingredients that are hard to find where I live, can I change into something similar?**

Yes, absolutely. Please check out this table for possible alternatives:

**Ingredient:** Semi skimmed milk.

**Replace with**: Unsweetened almond, oat, quinoa or coconut milk.

**Ingredient:** Raw blueberries, strawberries or raspberries.

**Replace with**: Frozen blueberries, strawberries or raspberries.

**Ingredient:** Fruit (e.g banana, apple).

**Replace with**: Fruit (e.g pear, plum, exotic fruit).

**Ingredient:** Couscous or Quinoa.

**Replace with**: Bulgur, buckwheat or barley.

**Ingredient:** Potato or Sweet Potato.

**Replace with**: Beet roots or carrots.

**Ingredient:** Low-fat crème fraîche or light cooking cream.

**Replace with**: Turkish yogurt or Greek yogurt.

**Ingredient:** Chicken, salmon or red meat.

**Replace with**: Tofu, quorn or oumph.

**Ingredient:** Low-fat yogurt.

**Replace with**: Unsweetened plant-based yogurt.

**Ingredient:** Fish.

**Replace with**: Shellfish, chicken, tofu, poultry or quorn.

**Ingredient:** Soba noodles.

**Replace with**: Shirataki, glass or rice noodles.

**The Vegetable, Fruit or Fish Tracker were removed from my Diary view, why? **

When using a Meal Plan, these trackers are automatically disabled. They will however return as soon as the plan is finished.

**When I completed the 16:8 Meal Plan, I ended up in the Programs tab, and everything is back to my regular settings. Why is that?**

As soon as you have tracked your last meal in this Meal Plan, you will see a pop-up asking you to choose a new plan from the Plans tab in the app. This is because the meal plan is over, and we will no longer provide a shopping list or a meal planner.

**Is it safe to follow '16:8' for more than 21 days and restart the Meal Plan after it has ended?**

Yes, it is safe. You can follow our Meal Plans for more than 21 days. However, one should always strive to have a balanced and varied diet, especially when the goal is to lose weight and the energy intake displayed in the chosen plan is lower than usual. Therefore, if you continue longer than 21 days, it can be beneficial to add or change some meals to make sure you vary your intake to get all the vitamins and minerals you need. If you wish to add additional food/meals, just track them directly in the Diary.

**Can I restart the Meal Plan? **

Yes you can! Here is how:

**iOS**: Go to the Programs tab, then go to the top right corner and then press to "Restart Plan".

**Android**: Go to the Programs tab, then click on the active plan. You will then see the button "Restart Plan". You can also restart the Meal Plan from the meal planner in your dairy by clicking on the three little dots top right and then on "Restart Plan".

**How can I delete/remove the Meal Plan? **

Lifesum is built in a way so that you have to have a Program active at all times. The Program everyone starts with is called Lifesum Standard and is our most balanced and open program where you can choose your own path. So in order to remove your current Meal Plan you must either go back to Lifesum Standard or select a different Meal Plan or Program. Here is how:

**iOS**: If you are using the app on an iOS device and are on a Meal Plan, you must first go to the Programs tab, then go to the top right corner and then go to "See all plans". Then you can locate and select the Lifesum Standard plan under the "Balanced" section. If you are just following a program that you want to remove, you can simply go to the Programs tab and select Lifesum Standard straight away.

**Android**: If you are on a Meal Plan or a Program on an Android device, you can simply go to the Program tab, locate and select Lifesum Standard under the "Balanced" section.

**I happened to press ‘Eat this every day’ but now I regret it, how can I undo that?**

Since you now have told the meal planner that you want that meal all the coming days for the program you will have to tap into each of the days and meals where you want to eat something else in order to change it.

**I accidentally pressed ‘Eat this every day’ but now I regret it. How can I undo that? **

If you activate this feature you will tell the Meal Planner that you from now on want to eat that meal for all of the remaining days of the Meal Plan. In order to undo this you will have to tap into each of the meal suggestions for the coming days and select a different meal instead.

**When I swap between meals in the meal planner the macronutrient intake for the day appears to be higher than what I’ve been recommended, why? **

The Meal Plans are based on general recommendations and are not tailored to your specific goals. Instead of trying to hit the exact macronutrient targets each day, use them as flexible guidelines. It's not necessary to meet every macronutrient goal perfectly—focus on getting close to both your calorie and macronutrient targets. This approach will help you achieve a balanced diet.

**Suggestion for foods to add if your calorie goal exceed more than 1600 kcal per day!** Remember, all foods added beyond the meal plan recipes needs to be tracked separately in the dairy

• Eggs (i.e. boiled, scrambled)

• Nuts & Seeds (i.e. cashews, peanuts, walnuts, almonds, chia seeds, pumpkin seeds, sunflower seeds)

• Berries (i.e. blueberries, raspberries, strawberries)

• Fish (i.e. salmon, cod, trout, tuna, mackerel)

• Tofu

• Quorn

• Vegetables (i.e. broccoli, cauliflower, spinach, avocado, cabbage, kale, mushroom, pumpkin, zucchini, aubergine, tomato)

• Legumes (i.e. lentils, black beans, kidney beans, chickpeas)

**Tips on how to increase the energy amount in the prepared meals:**

• Drizzle some olive or rapeseed oil onto your food for some extra healthy fat and energy.

• Top your meal up with some crunchy nuts.

• Add an extra egg or two to your meal to increase the amount of energy, protein and fat.

• Add some extra beans or lentils to you meal! They are filled with fiber, protein & vitamins.

This plan is based on the nutritional recommendations of the Lifesum Standard Program we have in the app. Find more information about the recommendations and health benefits here.

Aktualisiert am: 27/08/2025