Thousands of people use Purition for weight loss without a diet plan (and without counting calories) by replacing one or two less balanced meals with Purition. This simple change can help nourish your body with high-quality ingredients and feel more in control of your health. 

But we understand that some people want a bit more guidance. Take a moment to focus on yourself - grab yourself a cuppa, a coffee or glass of water - and learn how to use Purition to fuel your body, unlock sustainable weight loss, and improve your overall healthy and nutrition. 

Lose weight: The Purition way

First things first, Purition is not a quick-fix solution or a miracle weight loss powder. It's a blend of real, minimally processed whole foods that make it easier to improve your nutrition while working towards sustainable weight loss. 

3 meals a day: Make 1 or 2 of your 3 meals a 40g serving of Purition. You can enjoy it blended with 200ml of your favourite milk or stirred into yoghurt. 

2 meals a day: On the days that you are fasting, break your fast at 11am-12pm with a 50g serving of Purition. You can enjoy it blended with 200ml of your favourite milk or stirred into yoghurt. 

Why whole food work for weight loss

Your body needs food not just for energy but for essential vitamins, minerals, proteins and fats that it can't make on its own. Ultra-processed foods often lack these nutrients, leaving you feeling hungry soon after eating. 

Whole foods, on the other hands, provide your body with what it truly needs - protein, fibre, essential fats and vitamins - helping you feel fuller and more satisfied for longer. 

And that's why Purition works - it's made with simple whole food ingredients. By using Purition for one of your daily meals, 33% of your diet will instantly come from whole foods!

Spend a few weeks making Purition part of your daily routine before making improvements to your other meals. When you are ready, here are our tips for doing so:

1. Cook with whole foods

Start by basing your meals on minimally processed, natural ingredients, instead of ultra-processed or ready-meal options. This shift naturally helps your body feel more satisfied and nourished without having to count calories or track your intake. 

Whole foods are single ingredient foods like:

• Fruits and vegetables
• Nuts and seeds
• Lean meats, poultry, seafood, eggs, dairy
• Tofu, tempeh and plant based proteins
• Herbs and spices

It's okay to eat processed foods occasionally. They key is consistency over perfection - building your meals on whole foods the majority of the time makes space for it without impacting your goals. 

2. Balance blood sugar with protein, fibre & healthy fats

To support sustainable weight loss, focus on building meals that keep your blood sugar stable. Balanced blood sugar not only helps reduce cravings and energy dips but also encourages your body to burn fat for fuel. 

Here's how each nutrient plays a role in balancing blood sugar:

• Protein: Slows down digestion, helping you feel fuller for longer and reducing sudden energy dips.
• Fibre: Helps your body absorb sugar more slowly, preventing spikes and crashes in your energy.
• Healthy fats: Provide long-lasting energy and help your body process other nutrients in a way that keeps your blood sugar steady. 
• Carbohydrates (especially non-starchy): Give your energy, but pairing them with protein, fibre, and fats helps prevent sugar highs and lows. 

You can use your hand as a guide to build a balanced meal. Do this for a week or so and it'll start coming naturally to you. 

Every meal should (roughly) contain:

Balanced meals provide a steady release of energy, preventing spikes and crashes that lead to overeating or snacking on less supportive foods. This approach not only supports your energy levels but also helps you stay in control of your eating habits.

Stay flexible with this concept and adjust portion sizes based on your hunger and fullness cues. Eating until you're comfortably full can prevent the need for snacking and help you manage your calorie intake naturally - without counting!

This is by no means a complete lis of foods, but here's some inspiration to get you started:

Aren't all fats bad for you? Nope, that's a myth. Natural fats found in avocado, nuts, nut butter, olives and oily fish are energy-dense and nutritious. Plus, in the absence of refined and starchy carbs and sugar, healthy fats are incredibly satisfying! Find out more on the blog. 

3. Reduced refined carbohydrates

Refined carbs like white bread, white rice, noodles, and plain pasta are quick sources of energy but can lead to blood sugar spikes and crashes, whic leave you hungry and more likely to overeat. Reducing refined carbs can help stabilise your blood sugar and help your body release fat in a safe way. 

It's not about cutting our carbs entirely. Instead, choose carbs that release energy more slowly and keep your feeling fuller for longer - such as non-starchy vegetables, whole grains or legumes. 

4. Choose non-starchy vegetables

We love vegetables. They're nutrient-dense and packed with fibre and essential vitamins and minerals. But when it comes to weight loss, vegetables are not built equally.

Veggies grown above ground are naturally low in carbohydrate (sugar) and high in fibre making them ideal for balancing blood sugar and reducing overall calorie intake. Veggies grown below ground are higher in starchy carbs (sugar), which can spike your blood sugar levels driving craving shortly after. 

That's why we always say leave starchy vegetables (potatoes, parsnips, carrots) and double up on the non-starchy veggies (leafy greens, peppers, aubergines, broccoli, cauliflower, courgettes and loads more) instead. 

What to drink for weight loss

Make sure you're drinking plenty of water - at least 1.5 litres per day and more if you are exercising or in a hot climate. If plain water feels boring, try infusing it with lemon, cucumber or mint - or drink it warm with a slice of ginger. 

Be mindful of what you are adding to your hot drinks. 4 cups of tea a day with 2 sugars, for example, quickly adds up and could stall your progress. Try to drink your tea and coffee unsweetened, if you can. It might be easier to reduce the amount of sugar gradually, over the course of a few weeks. 

A glass of red or a gin & tonic at the weekend won't derail your weight loss goals, but excessive drinking will. Most of us enjoy a glass or two at the weekend and that's ok in moderation, but try to cut it out during the week. 

Snacking & weight loss

If you're using Purition for one or two meals a day and cooking healthy, balanced meals for your others, you shouldn't feel the need to snack in between meals.

If you find that a 40g serving isn't enough to satisfy your appetite, increase the portion size to 50g. You should also try adding a more generous portion of protein (lean meat, eggs, tofu, etc) to your home-cooked meals. Make sure you're drinking enough water, too - hunger and thirst signals often get confused!

With that said, there are times when, for whatever reason, you need or want to enjoy a snack. Rather than reaching for a packet of crisps or sugar-packed chocolate bar, choose something nutrient-dense and protein focused when you can. Here are our go-to options:

• 20g serving of Purition mixed with plain or Greek yoghurt
• A handful of nuts or seeds
• 5 or 6 olives
• A boiled egg
• Hummus with celery
• Sliced apple and tbsp of nut butter
• Half a tin of tuna
• A thumb-sized piece of cheese on a wholegrain cracker
• Roasted chickpeas

The power of mindful eating

Incorporating mindful eating into your daily routine can support your weight management journey. By eating slowly, chewing thoroughly, and becoming aware of you hunger and fullness signals, you'll naturally build a better relationship with food. Here's how to start:

• Take your time with meals, aiming to eat in a calm environment without interactions like TV or your phone. 
• Pause halfway through your meals to check in with yourself: Are you still hungry or feeling satisfied?
  

Mindful eating helps you feel more connected to your body's needs, making it easier to stay on track with your goals while still enjoying food. 

Rounding it all up

Made it to the end? Great! You're now ready to start using Purition, combined with healthy whole food meals, to lose weight, supercharge your nutrition and unlock your optimal health. 

Let's re-cap on the key points to take away:

• Have Purition for breakfast and/or lunch
• Cook simple meals using natural ingredients - sign up to The Daily Feed if you want some great and simple, free weekly recipes!
• Prioritise protein, fibre and healthy fats
• Load up on green, colourful, non-starchy vegetables
• Drink plenty of liquid - water especially!
• Limit ultra-processed foods and sugar
• Avoid alcohol, fizzy drinks and juices
• Slow down during meals and chew your food

By following these recommendations, you'll develop a satisfying, nutritious and healthy real food diet. This will not only help you achieve your goals, but leave you with great nutrition and healthy eating habits for life!