Sprint Quick Reference

Fast Momentum. Clear Structure.

Daily Structure
- 4 packs per day
- 5 packs if over 17 stone
- 2.5–4 litres of water

Sprint typically provides around 600–800 calories per day, depending on the pack types chosen. This places the programme within the very-low-calorie range designed to create strong fat-loss momentum.

You can choose from:
- VLCD packs (~150 calories)
- Total packs (~200 calories)
- Or a mix of these
- New You High Protein Snacks

• The total number of packs/snacks per day matters most.

Optional Flexibility
You may include:
- Small portion lean protein
- Small portion leafy greens
- Up to 250ml milk per day
- New You High Protein Snacks (in moderation)
👉 Read more: Optional Protein & Fibre On Sprint

These are optional — not required.

Snacks
- One snack per day maximum

Daily options: Protein crisps, Tortillas, Gummies (in moderation)

Higher-calorie snacks (limit 2–3 per week): Biscuits, Wafers, Fluffy Bars, High Protein Bars

Snacks do not replace packs.

⏳ Duration
- Typically 4–6 weeks
- Move to Reset after
- Do not exceed 12 consecutive weeks without GP supervision

Sprint is short-term momentum — not maintenance.

Keep It Simple
Four packs. Clear boundaries. Defined timeframe. No overthinking. No stacking extras. No "saving" calories.

After Sprint
Complete a structured Reset. Sprint → Reset → Sprint. That rhythm protects sustainability.

"Short phase. Strong momentum."