Common Side Effects & What Can Help

Starting a structured weight loss plan can be a big change for your body and your routine.

Some people notice temporary adjustment symptoms in the first few days or weeks. These are often mild and may improve as your body settles into the plan, your hydration increases, and your routine becomes more consistent.

However, symptoms should not feel severe, persistent, or worrying. If you feel unwell or concerned at any point, please stop the plan and seek medical advice.

What You May Notice In The Early Days

During the first few days, you may experience:

• Mild hunger
• Cravings
• Headaches
• Tiredness or low energy
• Lightheadedness
• Changes in digestion
• Temporary constipation
• Nausea or an upset stomach
• Bad breath or a metallic taste
• Muscle cramps
• Emotional ups and downs

These symptoms can be part of the adjustment phase, but they should settle. If they continue, become severe, or do not feel right for you, please speak to a healthcare professional.

Hydration Is Important

Hydration can make a big difference to how you feel on plan.

Follow the water guidance for your chosen plan. For many customers, this is around 2.5–4 litres of water per day, unless you have been advised differently by a healthcare professional.

Try to:

• Sip water steadily throughout the day
• Avoid leaving all your water until the evening
• Keep a water bottle nearby
• Increase water gradually if you are not used to drinking much

If you have been told to restrict fluids for medical reasons, please follow your healthcare professional’s advice.

Common Side Effects & What Can Help

Constipation

Constipation can happen when your eating routine changes.

Things that may help:

• Drink water regularly throughout the day
• Stay active where possible, even with gentle walking
• Make sure you are having all of your daily packs
• On Sprint, you may wish to include approved high-fibre vegetables if they are part of how you are following the plan
• Speak to your pharmacist if you need advice on a suitable remedy

Headaches

Headaches are common during the early adjustment phase.

Things that may help:

• Increase your water intake
• Make sure you are having all of your daily packs
• Avoid skipping packs
• Rest where possible
• Use regular pain relief if it is suitable for you

Our Cherry Lemonade Electrolytes may also help support your hydration routine, if they are suitable for your plan. Always use them as directed.

Tiredness, Low Energy Or Lightheadedness

It is common to feel a little lower in energy at the beginning while your body adjusts.

Things that may help:

• Stay hydrated
• Have all of your daily packs
• Space your packs evenly across the day
• Prioritise sleep and rest
• Avoid overexercising during your first week
• Stand up slowly if you feel lightheaded

If you feel severely dizzy, faint, very weak, or symptoms do not improve, please stop the plan and seek medical advice.

Nausea Or An Upset Stomach

Some people may feel a little unsettled as their routine changes.

Things that may help:

• Sip water before and after your packs
• Have your packs slowly rather than rushing
• Space your packs evenly across the day
• Try your products at different temperatures to see what suits you best
• Keep your routine simple while you adjust

If you experience persistent vomiting, severe stomach pain, or symptoms that concern you, please seek medical advice.

Muscle Cramps

Muscle cramps can sometimes happen during a structured low-calorie phase.

Things that may help:

• Drink water regularly
• Avoid overexercising while your body adjusts
• Consider approved electrolytes if suitable for your plan
• Rest if your body feels tired

If cramps are severe, frequent, or unusual for you, please speak to a healthcare professional.

Bad Breath Or Metallic Taste

Some customers notice bad breath or a metallic taste, especially during the early days.

Things that may help:

• Drink plenty of water
• Brush your teeth regularly
• Use sugar-free mints if suitable
• Use mouthwash
• Keep your mouth fresh throughout the day

This is usually temporary, but if bad breath is persistent or unusual, you may wish to speak to a dentist or healthcare professional.

Hormonal Changes

Weight loss and changes to your eating routine can sometimes affect hormones, particularly for women.

You may notice temporary changes to your menstrual cycle, timing, or symptoms. If changes are severe, unusual, prolonged, or you think you may be pregnant, please speak to your GP or healthcare professional.

Hair Shedding Or Thinning

Rapid weight loss can sometimes contribute to temporary hair shedding.

This can feel worrying, but it is often linked to the body adjusting to change. If hair shedding feels excessive, continues, or you are concerned, please speak to your GP or healthcare professional for advice.

What About Ketosis?

You do not need to be in ketosis to lose weight.

Not everyone enters ketosis, and your plan can still be successful without it. Rather than focusing on ketosis, focus on:

• Following your pack structure
• Drinking enough water
• Having all of your daily products
• Keeping your routine consistent
• Using support when you need it

Consistency matters more than trying to chase a specific feeling or sign.

When To Speak To A Healthcare Professional Before Starting

Please speak to your GP, pharmacist, or healthcare professional before starting if you:

• Take prescription medication
• Have diabetes
• Have kidney, liver, or gallbladder conditions
• Have a history of eating disorders
• Are pregnant or breastfeeding
• Have been advised to follow a specific medical diet
• Have any medical condition or concern that may affect your suitability

Very low calorie diets and total diet replacement approaches may not be suitable for everyone, so it is important to get personal medical advice if you are unsure.

When To Stop And Seek Medical Advice

Please stop the plan and seek medical advice if you experience:

• Severe or persistent dizziness
• Fainting
• Chest pain
• Severe weakness
• Persistent vomiting
• Severe abdominal pain
• Symptoms of dehydration
• Confusion
• Any severe, unusual, or concerning reaction

For urgent symptoms, seek urgent medical help or contact emergency services.

Need Support?

If you are unsure whether what you are experiencing is part of normal adjustment, our support team can help guide you with product and plan-related questions.

For medical symptoms or health concerns, please speak to your GP, pharmacist, or healthcare professional.

Phone: [phone]
Email: [e-mail]

Opening hours:
Monday–Thursday: 9am–5:30pm
Friday: 9am–4:30pm
Saturday & Sunday: Closed

Final Thought

Understanding what can happen in the early days can make the adjustment phase feel less worrying.

Most mild symptoms settle as your routine becomes more consistent, but always listen to your body. If something feels severe, unusual, or concerning, stop and seek medical advice.

You are not on your own — support is always available. 💛