Frequently asked questions

Frequently Asked Questions Food and Drink

Are the ingredients in the recipes calculated by raw or cooked weight?

Ingredients are always calculated by raw weight, unless otherwise stated. Sometimes we also print measurements other than weight (such as pcs, tbsp, etc.) to make handling and cooking easier.

It's okay if it's not always accurate, just try not to overdo it. Too little can lead to triggered sugar cravings and nutritional deficiencies, while too much can mean that if you're trying to lose weight, for example, you won't get the results you want.

Can I replace ingredients in the recipes?

You can swap and vary according to taste and preference, as long as it doesn't affect the nutritional content of the meal too much. There are usually Tips in the recipes with suggestions on what and how you can swap. You will get more guidance on this along the way, and if you are unsure you can always ask your coach.

Can I eat at whatever times I want?

This is up to you, but we would like you to practice "Meal spacing", i.e. letting your stomach rest between meals. Optimally, you have a 12-16 hour overnight fast (so-called intermittent fasting - do not go over 12 hours if you are pregnant, breastfeeding, have fatigue syndrome, are underweight or have a history of eating disorders).

During the day, it is good to leave at least 3-4 hours between meals, so that digestion has time to do its job undisturbed after a meal. As long as you try to follow these guidelines, and avoid snacking between meals, you can eat at times that suit you. However, it may be beneficial to avoid eating too late, as it increases your heart rate and can disrupt your sleep.

How can I prepare the ingredients?

You can always choose whether you want to boil, steam, fry, roast, grill, etc. Keep in mind that if you choose to boil or steam the food, you need to add the frying fat included in the recipe afterwards instead.

Can I use spices, broth and vinegar?

Put on your new "health glasses" and check the ingredients list before using products. Here you want to avoid various forms of sugar, but also other additives such as E-numbers, starch, thickeners, etc. Recipes usually contain what is needed for seasoning, but if you want to add something that is not pure spices, make sure to read what it contains first.

What should I fry the food in?

We recommend using olive oil, coconut oil, real butter or ghee (clarified butter). These fats can be interchanged in the different recipes. If you can and have the opportunity – choose organic frying fats.

What kind of olive oil should I use?

Which olive oil is best depends a bit on the area of use. For our recipe for homemade mayonnaise, only the olive oil in the picture (extra mild) from Zeta works, other olive oils will taste bitter. You can also use MCT oil or avocado oil in the mayonnaise. If you don't like mayonnaise, you can always replace it with a homemade dressing made with extra virgin olive oil, perhaps with spices/herbs and some vinegar.

For other dishes, we recommend organic extra virgin olive oil (e.g. coop Änglamark organic Italian olive oil). Keep in mind that olive oil is sensitive to very high heat, so for heavier frying or oven roasting at high temperatures, it is best to choose coconut oil, real butter, ghee, tallow or lard.

Why do we recommend olive oil over rapeseed oil?

All types of fat (saturated, polyunsaturated, unsaturated) are needed for different reasons - really, it's just trans fats and high amounts of omega 6 that you should be careful with, as well as choosing good types of saturated, unsaturated and polyunsaturated fat.

For foods that will be cooked at high temperatures, it is best to use saturated fat (coconut oil, tallow, lard, butter or ghee).

Rapeseed oil (which contains both monounsaturated and polyunsaturated fats) is more of a sensitive fat that you should avoid cooking with. This is because there is a high risk of trans fats forming when heating the more sensitive rapeseed oil.

We also think that you can be careful with using rapeseed oil if you do not heat it, because it requires a rather tough process to extract oil from the tiny rapeseeds (= risk of trans fats here too + a lot of nutrition is lost). If you compare olives with small rapeseeds, it becomes quite clear that it requires a much tougher process to extract oil from rapeseed than olives, and that this product has a greater chance of forming trans fats. Therefore, from a nutritional point of view, olive oil is a better choice than rapeseed oil for e.g. dressings and cooking at lower temperatures. Olive oil also has more polyphenols, which protects against trans fats.

Rapeseed oil, like other vegetable oils (sunflower oil, corn oil, peanut oil, etc.), also has a lot of omega 6, which basically everyone today already gets a little too much of.

The Omega 3-Omega 6 balance is super important for health, and it is difficult to get enough omega 3, but easy to get too much omega 6 (from grains and vegetable oils, among others). A skewed balance like this can easily create inflammation in the body and is not so favorable for, for example, cardiovascular health.

Therefore, we want to try to reduce unnecessarily high omega 6 intake, and increase omega 3 intake, to optimize good health.

If you ever want to use rapeseed oil, as an exception, you can use a cold-pressed oil and not cook with/heat it. This still provides a lot of omega 6, but a fairly small risk of trans fats.

What kind of coconut milk is recommended?

Always choose full-fat coconut milk, without additives. Not coconut drink that is listed among dairy-free milks, but coconut milk that is usually found on the Asian shelf. Good varieties are, for example, Kung Markattas, Garants or Santa Marias in tetra packs.

For those of you who don't like coconut, there are sometimes suggestions for what you can replace in the recipe. Dare to try - not all recipes with coconut milk will taste like coconut.

What about saturated fat, eggs and cholesterol?

We get a lot of questions about our diet and how eating things like saturated fat, red meat and eggs actually works - doesn't that raise our cholesterol? And doesn't high cholesterol mean an increased risk of cardiovascular disease?

Well, it's not really that simple. That's why we've put together an E-book - our solid cholesterol guide - that gives you all the info you need to understand your blood fats, and what actually matters here. So that you can enjoy the food in the program with a clear conscience, without compromising your health. You'll find the E-book in your program.

How can I think when I'm putting together my own meal?

To put together your own meal, try to start with 3, possibly 4 parts.

1 Protein source - pure protein meat, fish, poultry, eggs, legumes.
2 Vegetables - preferably both cooked, such as cabbage, zucchini, etc., leafy vegetables such as spinach/arugula and some raw vegetables for a little chewing resistance, such as celery, radishes, cucumber, etc.
3 Fat - cooking fat such as butter, coconut oil, tallow/lard, as well as olive oil, avocado, nuts, seeds, etc., possibly full-fat dairy products
4 Carbohydrates - root vegetables and fruit as the first choice.
If you skip the 4th, you can instead take extra vegetables. In the beginning, you can try to compare the amounts you have of these categories in a recipe. Along the way, you will get more detailed support on how to best create your own meals.

Is it okay to move meals around?

As long as you get your daily meals, i.e. one breakfast + two meals according to the lunch/dinner recipes + any snacks, it is okay to choose the order of the meals yourself.

If I miss a meal, what should I do?

Ideally, you should add that meal as soon as you can, e.g. later in the day. If that doesn't work, you can try increasing the portion of the next meal to make up for what you missed. Life happens sometimes, we know. If you often miss meals, you might want to eat in a different way to make it more practical for you.

What about sweeteners and sugar?

We want to minimize sugar as much as possible, but we also think you should avoid sweeteners as this does not help you achieve optimal health, and can cause both sugar cravings and stomach problems. Stick to the recipes in the plan as best you can, but if you ever want to add sweetener to something, we recommend honey, coconut sugar or real maple syrup.

What type of salt do you recommend?

Salt itself is essential, and now that you're cutting out processed foods and processed foods, you don't need to worry about consuming too much. Rather, you need to remember that you need to add salt to your cooking, but preferably pure, organic salt that hasn't been washed of its important minerals.

We recommend unrefined sea salt (available for purchase both regular and for salt grinders), Himalayan salt or herbal salt (note that herbal salt sometimes contains onions).

For those of you who need to get extra iodine (e.g. if you have an underactive thyroid or if you do not eat eggs, fish or shellfish that are rich in iodine): There is some iodine in unrefined sea salt and in herbal salt with kelp (+ in eggs, fish, shellfish and dairy products), but feel free to also alternate with an iodine-enriched (washed) salt to be on the safe side.

How should I think about fruits and berries?

Our recommendation is that you stick to the number of meals we recommend, without snacking in between, to reach your health goals. Fruit and berries are included in some recipes, but then they are eaten in smaller quantities, together with protein and fat, which gives a lower blood sugar increase than if you eat a fruit/berry "alone". If you ever want to cut up some fruit as a Friday treat, that's perfectly fine, but overall try to avoid tucking into fruit/berries between meals, or in addition to what you eat.

What about grains such as wheat, rye, barley, oats, rice, etc.?

Grains = wheat, rye, barley, etc., but also gluten-free ones such as rice, corn, millet, teff, buckwheat, quinoa, oats.

We recommend that you generally avoid grains, unless they are included in one of your recipes.

The reason for this is that all grains, both those with and without gluten, have a large amount of carbohydrates (= they raise blood sugar more, which gives more sugar cravings, poorer satiety, and worse chances of weight loss for those who wish to).

Cereals in general are also quite tough for the stomach to break down due to their content of antinutrients, so anyone with a sensitive stomach is best off minimizing their intake.

If you want to make an exception or reintroduce grains when you have come a long way on your health journey, we recommend gluten-free grains that are a little more nutritious, such as quinoa, buckwheat, teff, oats.

If you choose to eat any type of grain as a conscious exception, please note how it affects your stomach, sugar cravings, hunger/satiety, and energy levels, so that you can make your own decisions based on what works for your body.

What if I want to eat vegetarian options?

Legumes = beans, peas, lentils. Just like grains, legumes are quite tough for the stomach to break down due to their content of antinutrients, which some of you have already noticed (maybe you have noticed more gas, bloating or similar).

However, if you eat completely vegetarian, legumes (except soybeans, which are worse for the environment and for our hormonal balance - avoid them if possible!) are one of the best sources of protein available.

However, legumes are quite low in protein (5-7 g protein/100 g, compared to 20-25 g protein/100 g in animal proteins such as meat, poultry, fish). They also contain a lot of carbohydrates (12-18 g carbohydrates/100 g), which animal proteins do not.

Therefore, we usually recommend a combination of legumes + eggs/cheese, for example, so that as a vegetarian you can get a little more protein without eating too many carbohydrates. Sometimes you can also remove root vegetables/fruit from the recipe if you want to add legumes (due to their carbohydrate content). Adjustments for this are at the bottom of the recipes where it is possible.

If you want to eat legumes, we recommend soaking them before cooking, to reduce the content of antinutrients.

We also recommend that you avoid processed vegetarian alternatives and products made from soybeans as these contain a variety of additives that affect taste, consistency and texture.

What about dairy products?

In our opinion, dairy products are a bit of a "gray area" food. For some, they work well, while for others, they cause stomach upset, trigger sugar cravings, or skin problems after consumption.

We sometimes recommend trying dairy-free for a period of time, so that when you reintroduce dairy, you can feel how you react to it. Maybe cheese worked okay but Greek yogurt didn't? Exactly what your strategy should look like is governed by health goals, allergies, etc. Maybe you already know whether you tolerate dairy well or poorly?

If you eat dairy products - choose full-fat alternatives such as cream 40%, real butter (not margarine), Greek/Turkish yogurt 10%, etc.

Is it good to take in probiotics in the form of fermented vegetables, kefir, kombucha, etc.?

Basically, things like fermented vegetables (sauerkraut, kimchi, fermented carrots, etc.), yogurt with bacterial culture, fermented drinks like kombucha – are healthy! It feeds our intestinal flora with good bacteria, which can be important for good stomach health. Many people today have a rather “depleted” intestinal flora caused by everything from a lot of antibiotic use to a one-sided diet, with too few vegetables, for example.

A few things to consider regarding probiotics:
Everyone's gut flora is unique. Pay attention to how your stomach reacts to what you eat. If you have had previous stomach problems (for example, IBS), it is often related to an imbalance in the gut flora. In this case, probiotics can sometimes help, but for some - ruin it, by accidentally feeding the "wrong kind" of bacteria. If you have had a stomach illness/food poisoning that triggered stomach problems that never really went away, it is good to pay a little extra attention to whether probiotic food works for your stomach.

Choose the right variety
Apart from individual variation, there is a big difference in what you choose. If you use pickled vegetables – make sure there are no extra additives (common in, for example, store-bought kimchi), or make your own. Start with 1 tsp-1 tbsp alongside a meal, to note your stomach's reaction. If it works well for you, just count this as part of the vegetables in the meal. If you want to eat dairy products with probiotics, Greek or Turkish yogurt (10%) is a better choice than kefir or A-fil, because the 10% yogurt is a full-fat product, with more protein and less lactose than the others. Kombucha (fermented green or black tea) is a great non-alcoholic alternative that is now available in most grocery stores. You can also make your own. The kombucha process uses a little sugar, most of which is lost during fermentation. But it can still be good to see it more as a festive drink, rather than something you drink daily. Both because of the small amount of sugar, the carbonation (which can upset sensitive stomachs) and the caffeine from the black/green tea.

However – ten times better than any drink with alcohol, so definitely a good choice!

How does chewing gum affect?

Chewing gum contains sweeteners that are not great for the stomach and can trigger cravings by getting the brain used to the sweet taste.

Besides that, the chewing itself is a problem with chewing gum - it signals to the digestive system that food is coming, but nothing is coming. No calories and no nutrients. It becomes a kind of "confusion" that disrupts the digestive process that continues from the previous meal to the next. And it can instead create more hunger as the body starts to prepare for a new meal it has received false signals about.

If you feel the need to chew gum - do it right after a meal and spit it out after a few minutes. Otherwise, it may be a better idea to brush your teeth after the meal, if you feel you need to.

How much water should I drink per day?

We recommend about 2-2.5 liters. Try to spread this out evenly throughout the day, with a little extra water in the morning. We naturally wake up dehydrated, so drink at least 0.3 liters of water immediately after waking up.

However, drinking cold water with food can impair digestion, so a good rule of thumb may be to drink a large glass of water before you start a meal.

Also drink a little between meals, for example through a water bottle at work and during exercise. Avoid too much fluid late at night, so that you don't have to pee at night.

If you have trouble getting enough water in, you can always add lemon slices, cucumber or why not a little mint to your water?

Can you drink alcohol?

Alcohol, no matter how we twist and turn it, is not something that will ever give you a plus on your health account. In addition to affecting your metabolism, blood sugar, stomach health, hormones, etc., it is also both high in calories and impairs recovery. It affects both training and has a high sleep-disrupting effect.

We therefore recommend that you, if you can, take a break from/minimize alcohol for a period of time to let your body rest and get the best effect from both your diet and exercise.

Is it okay to drink coffee and tea?

It is important that you have a conscious consumption so that you do not let caffeinated drinks replace water, adequate sleep, or energy from good food.

Try to avoid caffeine after lunchtime, so that the caffeine has time to leave your body before it's time to sleep. If you have stress-related health problems, hormonal imbalances (e.g. menstrual cycle problems/menopausal symptoms) or have great difficulty losing weight, it might be a good idea to skip caffeine for a while. Instead, you can stick to herbal tea or decaffeinated coffee as a hot beverage.

Caffeine tapering can be challenging, so do it in a way that feels manageable for you.

What about milk in coffee, honey in tea?

Use red standard milk in smaller quantities if you need to have some in your coffee.
Feel free to try unsweetened almond milk or coconut milk as dairy-free alternatives.

See also the question regarding dairy products for more information.

When it comes to honey in tea, we recommend a maximum of 1 teaspoon to avoid high blood sugar levels. If you have problems with sugar cravings, it may be smart to avoid honey for a period of time.

What about other drinks?

We recommend water and possibly coffee/tea as daily drinks.

It is important to meet the body's fluid needs, i.e. the need for water, not other types of fluid.
There are a plethora of drinks available today and they almost always contain things that will affect your health in different ways. Sugar, sweeteners and fruit juices give you very little nutrition. No, you don't need all that stuff that is added to energy drinks, but it can trigger more sugar cravings and for some even more stomach problems.

Also consider carbonated water as an exception as it can also cause stomach problems. Although of course it is better than both alcohol and soda.

What do I do if I am invited out for food?

Look for opportunities instead of obstacles. You obviously don't have to avoid social situations, but it's good to practice the fact that you don't have to be able to eat exactly everything that's offered and that it's actually possible to have a good time anyway.

If you feel comfortable, you can talk about your goals and your diet plan. You can also share positive effects you have experienced so far, which usually reduces the risk of questioning. Perhaps you can ask in advance what will be served and, if necessary, bring your own substitute for some part of the meal/dessert if needed?

If you are going to cook with friends, you can suggest things that are easy to adapt to several different diets, allergies and preferences. For example, tacos, finger food, a potluck, etc.

Tips and advice when I go out to eat?

The most important thing is the intake of fast carbohydrates, sugar and alcohol. You can also influence this with simple adjustments to create a healthier meal.

Drink water or non-alcoholic beverages and choose appetizers over dessert. Things like French fries can often be swapped out for extra vegetables, and that makes a big difference.

Sometimes it can also be time for a conscious exception, where you actively choose to eat something that falls outside the plan. Let it be just an exception and take the opportunity to enjoy it.

What should I think about when I'm going to have lunch in town?

The more times you bring a lunchbox to work, the better. No matter how "healthy" a lunch you get out there, it won't be as well-composed as our recipes are.

In addition, the food we buy outside is often prepared with low-quality oils and contains more sugar, salt - and perhaps other additives. So the lunch box is always the first choice!

But as I said - nothing is black or white. If you eat lunch out at places that serve "Dagens" - try to follow the tips for eating out (replace fast carbohydrates with more vegetables, choose water as a meal drink and skip dessert).

Swedish home cooking today usually contains quite a few vegetables, a lot of fast carbohydrates and more nutrient-poor sauces, which can make us tired and crave sweets afterwards. So try to make adjustments to optimize.

If you have a good salad bar nearby, it can be a good alternative, such as LETT, Holy Greens, Bröd och Salt, etc. The best thing is if you can put together your own salad, or replace ingredients as needed on a ready-made salad menu.

You can quite easily compare with the recipes and try to get a good combination of Protein (preferably choose a "clean" source) + Vegetables + Possible Carbohydrates (choose root vegetables/fruit, and avoid grains such as pasta/rice/bulgur and too many pickled vegetables) + Fat (preferably e.g. olive oil, avocado, nuts, seeds).

You can also put together a "good enough" lunch at a grocery store with the same mindset. For example, mackerel, tuna, shrimp, hot smoked salmon or grilled chicken as protein, arugula/spinach, sugar snap peas, radishes or shredded cabbage as vegetables, carrot or fruit as carbohydrate and avocado, nuts or seeds as fat.

What if I want to make an exception?

Decide in advance what feels like an important exception that you actually want to make (which you then make an active choice about - a Conscious Exception!), and what just feels unnecessary or will have more negative consequences. Maybe you already know in advance that a certain food/drink triggers sweet cravings, overeating, stomach problems, more than anything else?

A conscious exception could be, for example, that you are going on a trip where you know there is an ice cream place you have always wanted to try. Then you can decide in advance that this will be a conscious exception you want to make, without shame, guilt or feeling like "cheating".

With a conscious exception, you pay attention to how you feel before, during and after the exception. Can you eat other meals "as usual" before your planned exception?
Maybe have an idea about the right amount (is one scoop of ice cream enough instead of three)?
Once you eat/drink - note the flavors, eat slowly and own your choice.
Afterwards - how does your body feel? Did it trigger more sweet cravings, how does your stomach feel, your energy, your satiety? Immediately after, maybe several hours after?

A good strategy is "never two in a row", meaning that after a conscious exception, you make sure that the next meal is real food that you know your body feels best on. This way you also avoid the negative spiral and thoughts that you "might as well give up" now that you've eaten something a little different.

We don't work with cheat meals - we don't see it as you being on a strict, rock-hard diet that you should follow slavishly for a month and then return to your old life. Together we work on long-term health changes where you explore what your body feels best with. Then use the strategy for Conscious Exceptions and practice listening to your body when you make them. With the right mindset and reflections before, during and after, there is a lot to learn about yourself, your body and your thoughts during your conscious exceptions.

Can I swap lunch/dinner for a breakfast recipe?

To cover your nutritional needs, it is important that you eat 1 x breakfast and 2 x lunch/dinner per day (possibly snacks too if that is in your guidelines).

Breakfast recipes are put together in one way, lunches and dinners in another. Lunches and dinners contain, for example, more vegetables, more different types of protein sources, etc. In order for you to cover your nutritional needs, eat enough variety and get everything you need in a day, it is therefore important that you get 2 lunch/dinner recipes per day.

It is perfectly okay to switch meals, e.g. eat a lunch recipe as the first meal, breakfast recipe as the second meal and dinner recipe as the third meal, but overall, the priority is to eat 1 x breakfast, 2 x lunch/dinner during a day.

Wanting to eat "breakfast food" for lunch/dinner is often about not being used to eating/cooking more natural food made from scratch, and perhaps previously having solved many meals with sandwiches, yogurt, etc. We don't want to go back to those habits!

If lack of time is the obstacle - see if you can plan smarter instead. Meal prep for the week's lunches on the weekend, cook dinners 2-3 times/week (cook a lot when you cook), etc. Putting together your own meals is also often a good tool for being able to put together a meal quickly.

If you don't like eating hot food twice a day, you can always eat, for example, a salad for lunch and a stew for dinner.

If you have a crisis, you can of course eat breakfast for dinner one day (for example, if it's between that and ready-made food, or you have a fever and can't stand standing at the stove), but as a basis - it's 1 x breakfast and 2 x lunch/dinner per day that applies to cover your nutritional needs and create good eating habits.

How should I eat if I train late?

We usually talk about how the post-workout meal is very important, both to prevent muscle breakdown and to improve muscle growth, but also to reduce the cortisol surge that occurs, especially from more strenuous training.

It is always best to train earlier, so that your body can unwind in the evening, if possible. But IF you are going to train in the evening, it is important that you eat properly afterwards. Although late meals are not great for sleep either, you have to think good enough here, it is still important that you eat!

If it's not possible to schedule your training earlier, maybe you can move your meals a little that day (later breakfast - later lunch - training - dinner)?

If your workout is very late (and you really can't/don't want to move it...) you might be able to eat half your dinner before and half after. Alternatively, eat dinner before and have a snack after - this can work if your workout hasn't been particularly tough. However, it's important to put together a snack with protein, fat and carbohydrates (preferably according to our guide Basic Snack Recipes, for example 2 boiled eggs, some fruit and nuts).

For those of you who train late - try to first cool down properly after training and then, as soon as you can, eat your meal. Also, be extra careful with cooling down after your workout, as well as calm evening routines (e.g. gentle yoga, reading a book or similar, rather than series/mobile/TV). Simply do what you can to cool down your body when it has been heated up!

How can you think about meal times when working shifts?

When working shift work, it's usually a good idea to write down slightly different routines, depending on the working hours. For example, "This is how I eat, sleep and exercise when I work between 9pm and 6am" etc.

NIGHT JOB
The best thing is if you can eat as usual on the day you work night shifts (breakfast, lunch - rest - dinner). Then eat "lunch" sometime at night, and breakfast on your last break/before you go home.

When you get home, you sleep until the afternoon/early evening (preferably 8 hours, but as much as possible anyway). Then you repeat the procedure for the next night's work: Dinner in the evening, "lunch" at night, breakfast as the last meal.

TO THINK ABOUT
Try to think that the time after you finish work, in the morning, should be as if it were your evening. That is, as dimly lit as possible, preferably blue-light blocking glasses, sunglasses on the way home from work if it starts to get light outside. Blackout curtains, possibly earplugs, cool, quiet and dark if possible in the bedroom.

Avoid your phone, screens, etc. (impressions + light), maybe read a book if you need to unwind. Take magnesium supplements and go to bed as soon as you can. If you have trouble falling asleep, do some quiet short evening yoga (in the morning, that is).

The day after a night shift: Never sacrifice sleep for exercise, and only exercise if you have time and feel rested. Shift work is already stressful for the body, which requires extra good conditions for exercise to be constructive, not destructive. It is best to exercise when you get up in the afternoon. But perhaps even more important is to get a walk in the daylight as soon as you wake up, so that you have time to get some daylight before it gets dark.

I have a family, how do I do the cooking during the program?

There are other solutions than having to cook completely different, double meals for you and your family just because you're in the program. Here are some tips:

Most of the time, the children can eat the same protein. In that case, it usually makes things a lot easier if you, for example, make a whole baking tray/oven dish with fish, so you can put aside some for your portions and the rest for the children.
If you have a casserole or something where the kids don't want to eat everything, you can still put some away for them, e.g. cook a whole casserole but without the vegetables they have difficulty with, but cook the vegetables on the side. Then they get their casserole with e.g. boiled potatoes, and you add the vegetables to your portions with the casserole. Most of the time you just need to remember not to always mix everything together, but put your dish together at the end while putting away the things that the kids actually like. Maybe they like carrots, sweet potatoes, some vegetable, at best.
If the children need more carbohydrates – feel free to cook a large pot of potatoes, rice or pasta that will last for several days and can supplement several dinners.
Use the Meal Guide that is included in your program! With the help of it, you can cook old family favorites, where you just double-check with the guide how you can modify the recipe so that all the parts are included/if you should skip something for your part or everyone else that is not included. You can also use the guide to – preferably with the help of the children! – put together your own meals that everyone in the family likes. Maybe the children get a day each where they get to choose what to include from each category, or someone gets to choose the protein, someone the vegetables, etc. Great potential to create new, healthy family favorites!

I have an educational lunch, what should I think about?

For those who work in schools/preschools, educational lunch is sometimes included, i.e. eating with the children/students. Here are some tips on how to think about putting together the best meal possible:

Most days there is a protein source (meat, fish, poultry, etc.). If it is a cleaner version, you just take the protein and then supplement with as many vegetables as possible, some kind of fat (sometimes included in the vegetable mixtures but otherwise you may be able to add olive oil, butter, avocado on your own). Choose carbohydrates from, for example, grated carrots, or maybe you add a small piece of fruit yourself or eat it after lunch.
If you're low on protein one day (maybe you had to dig out meat from a high-carb stew, or there just wasn't a proper protein alternative): Bring and eat (at least 2!) boiled eggs, a can of mackerel, or 1-2 meatloaf patties right after lunch.
Some days you might need to add a snack, if lunch is difficult to influence and there is usually a little too little of everything even when you do your best?
Some people choose to sit in on lunch on some days but then eat their lunch box afterwards during their break.
The advantage is that in most cases you have access to the week's menu in advance, and perhaps then you can figure out for yourself which days it looks like you can get an okay lunch, and which days it might be good to add something of your own/bring a lunch box.

How should I think when I get sick?

When sick, the priority is to REST, drink plenty of water, and eat as much as you can and can handle of good, nutritious food. Since an immune system in high gear consumes more nutrients, we really need to eat enough when we are sick, so it is best not to cut back on anything as we have extra processes going on in the body.

When you have a fever and are completely bedridden, your appetite usually becomes quite reduced, it's hard to stand in the kitchen, etc., but then try to eat as much as you can. It's perfectly okay to eat breakfast food for lunch if that's all you eat.

Also remember that cortisol - our stress hormone - prevents the immune system from functioning optimally. Therefore, it is best to avoid work, chores, exercise (including sugar/fast carbohydrates which also raise cortisol) etc. as much as possible when you are sick. If you practice actually daring to rest properly, you will usually recover faster. Take a short, calm walk in daylight if you can, maybe do some gentle yoga.

So: Dare to rest, and eat as nutritiously as you can to the best of your ability.

Should I use protein powder?

Some recipes include protein powder to ensure that the need for protein is covered. In the recipes, we recommend that you choose a powder that is as pure as possible, without additives, flavors and sweeteners (check the ingredients list!). First of all, choose a natural collagen protein powder (any brand, e.g. nyttoteket, biosalma, upgrit, etc.) or a pure, natural whey protein powder (REYOU's own brand, sold at bodystore.com, search for "reyou").

Should I use supplements?

With a good diet, you don't need to add amino acids (EAA, BCAA) or extra caffeine in the form of energy drinks or the like. We have met your needs with the recipes you have been given, and anything you add beyond this risks negatively affecting your health goals.

Dietary supplements in general are absolutely not a must, but there are certain supplements that many of us have difficulty getting through our diet, which can actually be wise to add from outside. These are mainly vitamin D (all months whose names contain an R: September-April), Magnesium and Omega 3.
In addition to this, you can also use collagen/whey protein to increase the amount of protein in, for example, smoothies, and electrolyte powder during tough training/heat.
Here it is important to choose the right type of supplement and of high quality (see below).

If you also exercise a lot and perhaps have a stressful life, you may need to provide larger amounts of nutrition than you can sometimes get from food. In that case, other supplements than those mentioned above may also be relevant. Even those who eat special diets, e.g. vegetarian/without red meat, etc. may need extra supplements. But to know what you need, it is best to do a health check with blood analysis, to detect any deficiencies, before you buy a lot of supplements unnecessarily.

FOOD SUPPLEMENTS WE RECOMMEND:

RE:YOU's own supplements - available for purchase at www.bodystore.com (search for reyou).
- Whey protein powder (to use in recipes that call for "protein powder")
- Magnesium+saffron (2-3 capsules before bedtime to deepen sleep and boost recovery)
- Electrolyte powder (for tough training/periods when you sweat extra heavily, e.g. summer)
- Creatine (for menopausal women and for those who want to get the most out of their strength training)

25% DISCOUNT: The code REYOU25 gives you Re:You clients 25% discount on these products at Bodystore.se

Other brands:
PURITY
For example. Premium Vitamin D3 4000 IU (with code "REYOU" get 15% discount)
Evening magnesium (3-4 pcs)
Electrolyte powder lemon/lime (see above regarding electrolyte powder)

ZINZINO (omega 3)
Choose BalanceOil+ 300ml

ARCTIC MED (omega 3)
Omega 3 premium lemon

Here you can find more information about RE:YOU's dietary supplements:
RE:YOU Nutrition - dietary supplements - reyou-coaching

Should I take creatine?

Creatine powder (creatine monohydrate) is something you can try as a little extra boost when strength training. It doesn't make a huge difference, but can mean, for example, that you can do 1-2 extra repetitions on your sets. The right dose is then 2 teaspoons (5 g) of any type of creatine daily, dissolved in a little water.

NOTE: Creatine increases fluid retention in the body, which can cause you to gain 0.5-1 kg in weight from it (but with the advantage that you can then become stronger and build more muscle, which increases metabolism). For women in menopause, creatine may have an additional effect, by reducing brain fog and improving recovery.

RE:YOU has its own creatine powder that is sold on Bodystore.com (search for REYOU).

Frequently Asked Questions Training

Applies to you where training is included in the program

How much weight should I use?

It depends - start from your level and what you have access to (with/without weight). Quality is always priority 1 in all movements that you do in your training. Give yourself time to learn your exercises first. The technique is most important to learn in the beginning.

When you feel like you have mastered your exercises, you can challenge yourself with more reps or add extra weights. But NEVER compromise on the quality of your execution.

Is it okay to train two sessions in one day?

We recommend that you always try to have a day between your heavier workouts. This is so that your body has time to recover, as it is in the rest between workouts that you become stronger. But also so that you don't get used to the same exercises every day.

For example, if you have been sick or missed training while traveling, and are unable to complete all of the week's sessions, you do NOT need to compensate by combining sessions or skipping recovery.

Can I exercise in the morning?

Can you exercise in the morning and how should you think about breakfast? Whether you can train while fasting or not depends first and foremost on what your life is like. Have you slept 8 hours, don't feel exhausted/have too much stress in your life, and do you have a reasonable balance in your hormones? Then the answer is YES, it's fine to train in the morning, before breakfast. But if you don't have the time for a fasted morning workout, it's better to workout a little later in the day. Shorter walks usually work okay for most people first thing in the morning, but heavier strength training is better not to do fasted if your stress levels are already high. The most important thing about morning training:
- Get plenty of sleep (never sacrifice sleep to get up early and exercise!)
- Plenty of fluids (we naturally wake up dehydrated, which can negatively affect training, so drink 1-2 large glasses of water before training and then carry a water bottle during training!).
- Warm up properly, especially with movement (connective tissue is naturally stiffer in the morning).
- Eat a larger meal, preferably your breakfast, as close to your workout as possible, preferably within 60 minutes of finishing your workout. However, make sure you have cooled down a bit, you don't want to eat when your heart rate is high. This meal is essential for you to get results from your workout!
- If it feels unusual to train while fasting, you can take, for example, 1/2 banana/1 small apple before exercise, but usually you get used to fasting morning training quite quickly, as soon as your blood sugar is more stable. NOTE: Don't be up several hours before you exercise if you are going to exercise fasted. Morning exercise = as close to waking up as possible.
NOTE 2: Eating a lot right before training can both disrupt the training a little + negatively affect digestion (which wants peace and quiet, not to be rushed, when it is supposed to do its job). So if you want to eat breakfast before training, it is better to train a few hours after breakfast, rather than right after.

Good warm-up before a workout

The training programs include warm-up exercises that you can start your training with. You can always start with a short, brisk 10-minute walk, or some mobility warm-up, such as yoga.

Exercise that hurts - what should I do?

If it hurts in a bad way, avoid the exercise. If it hurts like you're getting lactic acid or cramping, it's because you're putting too much strain on the muscle. Great job - rest between sets, shake the muscle, drink water and keep going. It's not dangerous to touch!

I think the training is too easy - what should I do?

If you have good technique and the exercises still feel too easy, you can add more weight.

In the workouts where weights are included, you start with a weight where you can maintain good quality, but where you may only have 1-3 repetitions left in your "mind" at the same weight (if you lift 10 kg for an exercise with 10 reps, you won't be able to do 5 more reps - then you need to increase the weight!).

Only if you have limited weights available is it okay to increase reps instead of weight. Try to aim to increase weights/reps on at least one exercise each week, so you don't get stuck at the same comfortable level. You're building strength!

Running, HIIT and Crossfit

We usually recommend pausing things like tougher cardio training (e.g. running) and tough HIIT (high intensity interval training, e.g. crossfit or similar) if you want to get the most out of your program. Instead, focusing these 30 days on building good dietary habits, getting enough sleep, and taking daily walks is usually enough.

If you want to add more exercise, the best exercise for weight loss (and for blood sugar, hormone balance, stress hormones) is heavy strength training. If you miss the community from your Crossfit box, you might be able to go there and do pure strength training on your own. Some boxes also have less intense sessions/pure strength sessions. You can also join a regular session and try to focus on not exhausting yourself and taking lots of breaks, but for most people this is a bigger challenge and ego usually gets in the way a bit, so sometimes it's easier to just take a break for a while. Same with running – if it feels impossible to pause it completely for these 30 days, maybe you can reduce the number of sessions, run shorter distances, replace some with jogging, and try to run in a way that doesn't put too much strain on your stress systems (preferably avoid long distance sessions).
Whether cardio training is a good idea for you overall also depends on what margins you have - do you sleep perfectly, have very little stress, have awesome recovery routines? You feel that crossfit/running gives you energy, not that you are often completely exhausted afterwards, so maybe you are one of the few for whom it can still work, even with weight loss goals. However, this type of training requires an extremely large margin in the rest of your life for it to be constructive instead of destructive.
NOTE: Regardless of margins - always pause running/HIIT for the first 1-2 weeks of the program (don't train this hard during a possible low carb flu).

Tips and advice if you can't connect with the muscle

I can't contact/feel the muscle when I do a specific exercise for that particular muscle group, what can I do?

One trick is to warm up the specific muscle even more, through activation exercises that bring the muscle to life.

For the butt, it could be doing some rubber band exercises, such as walking sideways. Most importantly: think and focus on the muscle you are going to work, think about where the movement starts and ends. Another tip is to do the exercises slowly.

It may also be good to know that when you are given completely new exercises that you have not tried before, your body may need a little extra time before it finds the right one and knows which muscles to activate and which not. The more accustomed you become to training, the easier it will be to find contact with the right body part and muscle!

How can I get more movement into my everyday life?

NEAT (Non-activity exercise thermogenesis) or as it can also be called, everyday exercise - is all the movements that you do during a day - WHEN YOU ARE NOT EXERCISING.

NEAT/everyday exercise increases your energy expenditure and provides major health benefits, such as a reduced risk of cardiovascular disease, etc. In other words, it is vital that you get some daily exercise in. Exactly how much you need depends on how active your daily activities are, your age, gender and what kind of food you eat.

Below are some examples of everyday exercise:
- Go for more walks
- Take your phone meetings outdoors and go for a walk at the same time.
- Switch to a standing desk at the office.
- Take the stairs instead of the elevator.
- Get off one stop earlier on the way home from work.
- Cycle to/from work.
- Clean/wash/put away.
- Carry the basket at the grocery store, instead of rolling it behind you.
- Get up and walk during every commercial break when you're watching TV.

Exercise more than recommended?

We are FOR movement and exercise and if you do things that make you feel good in addition to your training from us, then it's an obvious yes!

However, if you are training to get faster results, our answer is no. Trying to speed up your results can in many cases lead to the opposite - no results!

I have a cold/sick, what should I do?

Regarding diet, if you can try to keep your diet as good as possible, your recovery will be better and you will be less at risk of typical dietary illness behaviors such as ice cream, rosehip soup, etc. It will also be easier to start training once you are healthy, if you have eaten well even during your illness. The body also needs extra nutrition when you are sick, to be able to work at full speed with recovery and strengthen the immune system.

However, if you are bedridden and really unwell, or really have no appetite, you can skip one of your meals. Then you can choose to eat the meals that are easiest for you to eat. Maybe breakfast recipes are a little more tempting compared to several cooked meals? If you can eat the main meals (breakfast, lunch and dinner) that is of course the best.

Don't forget to drink lots of water (plain water, lemon water or herbal tea) - fluids are very important for the immune system.

Regarding exercise, if you have symptoms such as fever, cough or a bad runny nose: rest. Think about both basic rest (sleep) but also extra recovery beyond that. In order for the immune system to do its job and get you healthy, you need to get your cortisol (your stress hormone) down. So don't exercise and preferably don't exert yourself - this also applies to work.

As you start to feel healthier, you can start gradually. Do short, leisurely walks feel okay? Try longer, slightly faster walks. If that feels okay, try some squats, push-ups, and lunges at home. If that also works, you're probably ready for your workouts.

Frequently Asked Questions Illness and Stomach Problems

I have a cold/sick, what should I do?

Don't forget to drink lots of water (plain water, lemon water or herbal tea) - fluids are very important for the immune system.

What do I do if I get a loose stomach or bloating from something I ate?

You need to keep track of how your digestion is working - a large part of our health starts in the stomach! If you have had stomach problems for a long time, they rarely go away overnight. Hopefully, you will experience an improvement in your symptoms during this period and also learn to become an expert on your stomach.

Generally speaking, a reaction from the stomach means that the body didn't really like what it was eating. For example, becoming loose in the stomach can be the body's response to getting rid of something it didn't accept very well. When we become very bloated, gassy or loose, we usually haven't broken down the food we ate properly, and we haven't absorbed all the nutrients. This can lead to a lack of nutrients, poorer satiety, and increased cravings for sweets. If you have a reaction to something, where you become loose or bloated in the stomach, take it up immediately with your coach who will help you troubleshoot, so that it doesn't have to happen again. Sometimes it's not about what we ate but how we ate - so remember (especially important when you eat a diet with more protein, fat and vegetables), to chew thoroughly and eat slow meals.

What is Low-carb flu and what should I consider?

If you have previously eaten a lot of carbohydrates and/or sugar, it is not uncommon for you, around the middle or end of the first week of your new diet plan, to feel a little sluggish, hungover and extra craving for sweets. This is a completely normal reaction when the body switches fuel from fast carbohydrates to fat, and which quite a few (but not all) people experience to varying degrees. Some people can feel the low carb flu even if their new diet plan does not contain very few carbohydrates, the reaction is determined more by where you "came from".

The best way to make this transition easier is to take it easy with your training during this time, maybe get some extra rest/sleep, and don't push yourself too hard. If you still feel very low on energy, you can add an extra fruit, more root vegetables, or extra fat to one of your meals during the days your body adjusts. And of course, you can always ask your coach for help in the chat.

The last thing you want to do during a "low carb flu" is either eat too little, or give up and resort to a lot of fast carbs/sugar. Then you'll just be back to square one, and the transition will be just as hard the next time you try. So, hang in there and persevere!

A low carb flu rarely lasts more than a few days - and voila, you're out on the other side, full of energy!

Frequently Asked Questions Sleep

How many hours of sleep do I need?

We recommend that you aim for 8 hours of sleep, which usually means about 9-10 hours in bed as we naturally have some short awakenings during the night and most of us do not fall asleep immediately after going to bed.

Sleep is crucial if you want to reduce your sugar cravings, have a well-functioning stomach, lose weight, increase muscle building, reduce the risk of diseases - the list goes on!

Regardless of whether you can “make it” in 6 hours, we want you to aim for 8. You should not only survive but try to optimize your health.

Try to follow a natural circadian rhythm, i.e. rather fall asleep at 10pm than 1am (even if you sleep the “right” number of hours).

If you have sleep problems, shift work or other factors that make this difficult to achieve, discuss strategies with your coach. The change doesn't have to happen overnight, and you will learn more about sleep during your time with us.

Is there anything that can help me sleep better?

The priority is ALWAYS to work on the basics, that is, to create the conditions for good sleep. To give the body what it needs in the form of the right food and the right movement at the right times, to include enough recovery during the day, to optimize your circadian rhythm with the help of light during the day and darkness at night, and to not unwind the body before bedtime. Always address this before you even start thinking about supplements!

However, magnesium is a supplement that we actually think most people can use for better sleep. Mainly because there is so little of it in our food today, which causes an increased deficiency in everyone, but also because both exercise and stress increase our magnesium needs. Many people find that they sleep more deeply and also that certain sleep problems, such as leg cramps, are reduced with magnesium supplements.

Here, however, it is important to take the right kind of magnesium and also of good quality, so that it helps rather than disrupts sleep. Magnesium glycinate/bisglycinate is usually the best form for sleep and the nervous system. It is found in, for example, Kvällsmagnesium from Pureness, Vila from Upgrit, or Magnesium glycinate from Närokällan.

Most adults need a supplement of about 300-400 mg of magnesium/day, which is then taken in the evening before bedtime.

Other things that can help you sleep include a cup of herbal tea with chamomile, adaptogens like ashwagandha, the amino acid glycine, or CBD oil. But again, prioritize your lifestyle and magnesium first, before emptying your wallet on various supplements.

Also avoid drinking too much fluid in the evening if you are taking supplements, to avoid having to get up to pee at night.

Frequently Asked Questions Dietary Supplements

Should I use supplements?

Dietary supplements in general are absolutely not a must, but there are certain supplements that many of us have difficulty getting through our diet, which can actually be wise to add from outside. These are mainly vitamin D (all months whose names contain an R: September-April), Magnesium and Omega 3.
In addition to this, you can also use collagen/whey protein to increase the amount of protein in, for example, smoothies, and electrolyte powder during tough training/heat.
Here it is important to choose supplements of the right type and with high quality (see further below).

FOOD SUPPLEMENTS WE RECOMMEND:

25% DISCOUNT: The code REYOU25 gives you Re:You clients 25% discount on these products at Bodystore.se

Other brands:
PURITY
For example. Premium Vitamin D3 4000 IU (with code "REYOU" get 15% discount)
Evening magnesium (3-4 pcs)
Electrolyte powder lemon/lime (see above regarding electrolyte powder)

ZINZINO (omega 3)
Choose BalanceOil+ 300ml

ARCTIC MED (omega 3)
Omega 3 premium lemon

Should I take creatine?

RE:YOU has its own creatine powder that is sold on Bodystore.com (search for REYOU).

What about other "performance-enhancing" supplements?

However, there are a few supplements that most people are deficient in and that we recommend. These are magnesium, vitamin D (September-April) and omega 3.
In addition to this, you can also use collagen/whey protein to increase the amount of protein in, for example, smoothies, and electrolyte powder during tough training/heat.

FOOD SUPPLEMENTS WE RECOMMEND:

Other brands:
PURITY
For example. Premium Vitamin D3 4000 IU (with code "REYOU" get 15% discount).

UPGRADED
E.g. Vitamin D3+K2

ZINZINO
Choose BalanceOil+ 300ml