The Habitual program consists of three months of total diet replacement (4 Habitual meals per day), followed by three months of slow food reintroduction (whereby you gradually replace Habitual meals with meals and snacks you buy or cook yourself). You can learn more about the Habitual program on our journey page.
Our total diet replacement meals have been formulated with industry-leading food product development consultants, and we wouldn’t settle for anything less than we ourselves would eat on a regular basis. We rejected 107 recipes to bring you 8 flavours consisting of the perfect combination of taste, texture, and healthy ingredients—so we hope you like them as much as we do!
Even if you’re still skeptical, you’ll be able to trial all eight flavours during our no-commitment intro week.
Yes! Total diet replacement has been tested in large randomised control trials and proven to be not only safe, but also incredibly effective. A total diet replacement diet contains all of the micro and macronutrients your body needs, so you don’t have to worry about eating balanced meals or supplementing with vitamins whilst one total diet replacement.
You can read more about the safety of TDR here.
Each total diet replacement meal contains approximately 200kcal, and you’ll have four meals per day for a total of 800kcal. It doesn’t seem like all that much, but you’ll be surprised how full you’ll feel when you’re getting all the nutrients your body needs! You can read more about our nutritional information here.
Interestingly, people who have gone through similar programmes tell us that TDR is the easiest part of the programme. This can be for a variety of reasons:
In large research trials and with Habitual patients at least 95% of people make it through the three months of total diet replacement.
You may be hungry for the first couple of days as your body adjusts, but hunger is rarely reported after that point.
This is for a few reasons. To begin with, your body goes into mild ketosis on total diet replacement, which has a satiating effect. In addition, there is research to suggest that an all-liquid diet actually increases satiety, meaning that you’ll feel fuller than you would if you were eating the same amount of solid food.
If you're curious what you can eat on total diet replacement, check out this blog post.
There is always the chance of weight regain, however at Habitual we focus all of our efforts on helping you to build the habits you need to maintain your new, healthy weight for life.
We know that total diet replacement programs have traditionally been seen as crash diets, and that’s not without reason. And that’s because traditional total diet replacement programs simply help you to lose weight fast, but don’t spend any time helping you change your behaviours. But research shows that, when combined with effective behaviour change, total diet replacement is the most effective way to lose weight and keep it off without surgery.
Our behaviour change program has been designed with world-leading behavioural experts and tested on real patients, so we’re confident that it will work. So much so that we stand behind our Health Promise—that is, you’ll get your money back if you put the weight back on.
The Habitual program contains 6 months of daily behaviour change lessons and exercises. But total diet replacement in itself is a powerful behavioural tool!
The reason for this is that it acts as a reset, both for your body and mind. For most people, total diet replacement provides the first opportunity they’ve ever had to stop thinking about food on a daily basis. It’s easy—you have four meals a day, and only eight flavours to choose from—no worrying about making tough choices between foods, controlling portion size, or cooking.
By freeing up all the mental space normally used to make eating decisions, you’ll have that much more brainpower to use on your daily lessons and exercises, which guide you through breaking, building, and practicing the habits that will keep you healthy for life.