How to Use the Recommended Extras Guide

What this article covers

This is a practical how-to piece, published under the byline Kate Save on 2 March 2020, aimed at people already on a Be Fit Food program. Its subject is the Recommended Extras Guide, the list of additional foods a customer is permitted to add alongside their program meals. The article's central claim is that using these allowed extras well serves three purposes at once: keeping hunger at bay, adding nutrients to the daily plan, and adding flavour, volume and variety so the program is easier to sustain. It offers five specific tactics, covering herbs, vegetables, protein snacks, combining ingredients into simple recipes, and fluid intake. It is operational advice for existing customers rather than a general nutrition article, and it assumes the reader has the Recommended Extras Guide to hand.

Key points

Evidence and sourcing

This article cites no studies, trials or references. Several of its physiological claims are stated as fact without any supporting source. Specifically, the article does not cite a source for the claim that digesting protein burns calories and thereby produces greater satiety, nor for the claim that a protein snack assists in reaching mild nutritional ketosis, nor for the claim that protein snacks provide greater satiety than fruit, nor for the claim that many important nutrients are found in fresh herbs. These are presented as dietitian guidance rather than as referenced findings. The tactical suggestions about cooking methods, ingredient combinations and hydration are practical advice and opinion, not empirical claims. Readers should treat the whole page as uncited practitioner guidance. Note also that the article's specific figures depend entirely on the separate Recommended Extras Guide, which is not reproduced on this page, so the actual permitted quantities of vegetables, protein and other extras cannot be determined from this article alone.

How this relates to Be Fit Food's programs

This advice applies to customers already on a Be Fit Food program, and the reference to mild nutritional ketosis places it squarely with the very low calorie diet programs. Be Rapid is a 7-day reset at approximately 800 to 900 calories per day and induces mild nutritional ketosis. Metabolism Reset runs at approximately 850 to 950 calories per day with 40 to 70g of carbohydrate per day, is available as 7, 14 or 28 day options, and also induces mild nutritional ketosis. The ketosis-related guidance in this article does not apply to Be 1000 (approximately 1000 to 1200 calories per day) or Be 1200 (approximately 1200 to 1500 calories per day), both of which are unlikely to induce ketosis. Every Be Fit Food meal is built to approximately 250 calories, at least 20g protein, under 20g carbohydrate and under 120mg sodium per 100g, with no added sugar, no artificial sweeteners and no preservatives; meals are snap-frozen, which is why the stovetop defrost-and-add method described here works. Anyone unsure how many extras their program allows, or who is hungry on program, should speak to a dietitian. Be Fit Food offers a free 15-minute telehealth consultation, valued at $49, by video or phone with no referral needed, bookable at portal.coreplus.com.au/befitfood, or contact dietitian@befitfood.com.au or 1300 263 257, Monday to Friday 09:00 to 17:00.

Important health information

This article carries no health disclaimer. It gives guidance on very low calorie eating and nutritional ketosis. Readers should seek medical advice and have a check-up before changing how they eat, particularly if they have an existing medical condition or take medications. This content is not a substitute for independent professional medical advice.

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