Sprint is built on our original philosophy — trusted by thousands for over 16 years. Four packs a day. That foundation hasn’t changed. What has evolved is the clarity around flexibility, duration and structured resets — helping you move forward safel

<h2 data-start="242" data-end="296" id="isPasted">Fast Momentum. Flexible Structure. Clear Timeframe.</h2>Sprint is built on our original philosophy &#x2014; trusted by thousands for over 16 years.Four packs a day.That foundation hasn&#x2019;t changed.What has evolved is the clarity around flexibility, duration and structured resets &#x2014; helping you move forward safely and sustainably.Sprint keeps the structure simple while allowing limited, controlled flexibility to suit real life.It is short. It is focused. It is designed to create movement.<hr data-start="594" data-end="597"><h2 data-start="599" data-end="620" id="-what-is-sprint">&#x1F7E2; What Is Sprint?</h2>Sprint is a structured fat-loss phase using:&#x1F4E6; 4 packs per day &#x1F4E6; 5 packs if over 17 stone &#x1F4A7; 2.5&#x2013;4 litres of waterYou may use:You can choose from:&#x2022;&#xA0;VLCD packs (approx. 150 calories each) &#x2022;&#xA0;Total packs (approx. 200 calories each) &#x2022; Or a combination of both &#x2022; New You High Protein Snacks as per guidanceCalories remain controlled. Structure remains clear.Sprint creates strong early momentum without being fully pack-only like Total Focus.<hr data-start="1030" data-end="1033"><h2 data-start="1035" data-end="1059" id="-who-is-sprint-for">&#x1F7E2; Who Is Sprint For?</h2>Sprint works best if:&#x2022; You want faster early results &#x2022; You prefer some flexibility &#x2022; You enjoy limited, controlled food options &#x2022; You want structure without going fully packs-onlyIf you prefer fully structured, nutritionally complete packs only &#x2192; Total Focus may suit you better.If you want structure with controlled flexibility &#x2192; Sprint is ideal.<hr data-start="1424" data-end="1427"><h2 data-start="1429" data-end="1463" id="-what-makes-sprint-different">&#x1F7E2; What Makes Sprint Different?</h2>Sprint allows limited additions such as:&#x2022; Lean protein (in controlled amounts) &#x2022; Small portions of leafy greens &#x2022; Up to 250ml milk per day &#x2022; New You High Protein SnacksBut the foundation never changes:Four packs. Clear rules. Defined timeframe.Flexibility is controlled &#x2014; not casual.<hr data-start="1774" data-end="1777"><h2 data-start="1779" data-end="1813" id="-how-long-do-i-follow-sprint">&#x1F7E2; How Long Do I Follow Sprint?</h2>Sprint is typically followed for:&#x1F449; 4&#x2013;6 weeksAfter this, you move into a structured Reset (Refeed) phase.Sprint should not exceed:&#x1F449; 12 consecutive weeks without GP supervisionSprint is not designed for long-term maintenance.It is a focused phase to create movement.<hr data-start="2103" data-end="2106"><h2 data-start="2108" data-end="2141" id="-reset-is-part-of-the-design">&#x1F501; Reset Is Part of the Design</h2>After Sprint, you complete a Reset phase.Reset:&#x2022; Protects lean muscle &#x2022; Supports digestion &#x2022; Stabilises your system &#x2022; Prepares you for your next phaseSprint &#x2192; Reset &#x2192; Sprint.That rhythm supports sustainability.&#x1F449; <a href="https://thenewyouplan-customerhub.gorgias.help/en-GB/articles/reset-378266">See the Reset Guide for full details.</a><hr data-start="2413" data-end="2416"><h2 data-start="2418" data-end="2450" id="-what-results-can-i-expect">&#x1F4C8; What Results Can I Expect?</h2>Sprint creates strong early momentum.Many members notice visible changes within the first 1&#x2013;2 weeks.On average, consistent members lose around a stone per month.*Short phase. Clear structure. Strong movement.*Individual results vary.<hr data-start="2699" data-end="2702"><h2 data-start="2704" data-end="2722" id="-a-final-word">&#x1F49B; A Final Word</h2>Sprint is our original philosophy &#x2014; refined.Focused. Flexible. Time-bound.You do not need to commit forever.You need to commit to this phase.Four packs a day. A clear timeframe. A Reset at the end.That is how control is rebuilt.&#x201C;Short phase. Strong momentum.&#x201D;

⚡ About The Sprint Plan

Sprint keeps things simple, but allows limited flexibility. Each day you will have:. 📦 4 packs per day📦 5 packs if over 17 stone💧 2.5–4 litres of water. You may use:. • VLCD packs (approx. 150 calories each)• Total packs (approx. 200 calories each

<h2 data-start="369" data-end="412" id="isPasted">Structured &#x2014; With Controlled Flexibility</h2>Sprint keeps things simple, but allows limited flexibility.Each day you will have:&#x1F4E6; 4 packs per day &#x1F4E6; 5 packs if over 17 stone &#x1F4A7; 2.5&#x2013;4 litres of waterYou may use:&#x2022;&#xA0;VLCD packs (approx. 150 calories each) &#x2022;&#xA0;Total packs (approx. 200 calories each) &#x2022; Or a combination of both &#x2022; New You High Protein Snacks as per guidanceCalories remain controlled.<hr data-start="731" data-end="734"><h2 data-start="736" data-end="758" id="-what-you-may-add">&#x1F7E2; What You May Add</h2>Sprint allows small, controlled additions:&#x2022; Limited lean protein &#x2022; Small portions of leafy greens &#x2022; Up to 250ml milk per day &#x2022; Controlled snacks (within guidance)Flexibility is structured &#x2014; not casual.The foundation remains:Four packs. Clear boundaries. Defined timeframe.<hr data-start="1052" data-end="1055"><h2 data-start="1057" data-end="1081" id="-keep-it-consistent">&#x1F7E2; Keep It Consistent</h2>&#x2022; Space your packs evenly &#x2022; Avoid skipping and &#x201C;saving&#x201D; calories &#x2022; Do not over-add extras &#x2022; Follow snack guidanceSprint works because it balances momentum with discipline.Follow the structure clearly and consistently.&#x201C;Flexibility works when structure leads.&#x201D;

🟢 How To Follow Sprint

Sprint includes limited, controlled flexibility. You may include:. • Lean protein (in controlled amounts)• Small portions of leafy greens• Up to 250ml milk per day• New You High Protein Snacks (in moderation). These additions are optional. Some membe

<h2 data-start="660" data-end="686" id="isPasted">Structured &#x2014; Not Casual</h2>Sprint includes limited, controlled flexibility.You may include:&#x2022; Lean protein (in controlled amounts) &#x2022; Small portions of leafy greens &#x2022; Up to 250ml milk per day &#x2022; New You High Protein Snacks (in moderation)These additions are optional.Some members remain fully pack-based. Others use flexibility strategically.The foundation never changes:Four packs. Controlled calories. Defined timeframe.Flexibility supports structure. It does not replace it.&#x201C;Flexibility works best with boundaries.&#x201D;

🟢 BUILT-IN FLEXIBILITY EXPLAINED

Sprint allows you to mix pack types depending on preference and appetite. VLCD packs: approximately 150 caloriesTotal packs: approximately 200 calories. You may choose:. • VLCD packs (approx. 150 calories each)• Total packs (approx. 200 calories each

<h2 data-start="183" data-end="211" id="isPasted">Flexible &#x2014; But Structured</h2>Sprint allows you to mix pack types depending on preference and appetite.VLCD packs: approximately 150 calories Total packs: approximately 200 caloriesYou may choose:&#x2022;&#xA0;VLCD packs (approx. 150 calories each) &#x2022;&#xA0;Total packs (approx. 200 calories each) &#x2022; Or a combination of both &#x2022;&#xA0;New You High Protein Snacks as per guidance The choice is yours &#x2014; the structure stays the same.<hr data-start="511" data-end="514"><h2 data-start="516" data-end="539" id="-what-matters-most">&#x1F7E2; What Matters Most</h2>&#x2714; The total number of packs per day &#x2714; Staying within plan guidance &#x2714; No unplanned additions &#x2714; Maintaining consistencyFlexibility does not replace structure.The philosophy remains the same as it has for over 16 years:Four packs. Clear focus.&#x201C;Four packs. Clear focus.&#x201D;

🟢 COMBINING TOTAL & VLCD PACKS

Here is an example of how a Sprint day may look. Shake. Black coffee with a splash of your milk allowance. Meal Pack. Small portion of leafy greens (if chosen). Shake. New You Protein Snacks as per guidance. Bar. Small portion of lean protein (if cho

<h2 data-start="159" data-end="200" id="isPasted">Structured With Controlled Flexibility</h2>Here is an example of how a Sprint day may look.<hr data-start="252" data-end="255"><h3 data-start="257" data-end="273" id="-morning">&#x1F305; Morning</h3>Shake<ul data-start="282" data-end="335"><li data-start="282" data-end="335">Black coffee with a splash of your milk allowance</li></ul><hr data-start="337" data-end="340"><h3 data-start="342" data-end="357" id="-midday">&#x1F55B; Midday</h3>Meal Pack<ul data-start="370" data-end="415"><li data-start="370" data-end="415">Small portion of leafy greens (if chosen)</li></ul><hr data-start="417" data-end="420"><h3 data-start="422" data-end="440" id="-afternoon">&#x1F552; Afternoon</h3>Shake<ul data-start="449" data-end="488"><li data-start="449" data-end="488">New You Protein Snacks as per guidance</li></ul><hr data-start="490" data-end="493"><h3 data-start="495" data-end="511" id="-evening">&#x1F306; Evening</h3>Bar<ul data-start="518" data-end="563"><li data-start="518" data-end="563">Small portion of lean protein (if chosen)</li></ul><hr data-start="565" data-end="568"><h2 data-start="570" data-end="590" id="-milk-allowance">&#x1F95B; Milk Allowance</h2>Up to 250ml milk per day may be used in drinks.This can be split across the day.<hr data-start="680" data-end="683"><h2 data-start="685" data-end="704" id="-key-reminders">&#x1F7E2; Key Reminders</h2>&#x2022; 4 packs per day (5 if over 17 stone) &#x2022; 2.5&#x2013;4 litres of water &#x2022; Additions are optional, not required &#x2022; One snack per day maximum &#x2022; Keep portions measuredLeave a few hours between packs.Keep rhythm. Keep consistency.Sprint works because it balances flexibility with discipline.&#x201C;Momentum builds belief.&#x201D;

🟢 SAMPLE DAY ON SPRINT

Snacks are permitted on Sprint — intentionally. 👉 One snack per day maximum. You may include:. • Protein crisps• Tortillas• Gummies (in moderation). Gummies should be used carefully, as overuse may cause digestive discomfort. One snack means one — n

<h2 data-start="177" data-end="203" id="isPasted">Controlled &#x2014; Not Casual</h2>Snacks are permitted on Sprint &#x2014; intentionally.&#x1F449; One snack per day maximum<hr data-start="288" data-end="291"><h2 data-start="293" data-end="312" id="-daily-options">&#x1F7E2; Daily Options</h2>You may include:&#x2022; Protein crisps &#x2022; Tortillas &#x2022; Gummies (in moderation)Gummies should be used carefully, as overuse may cause digestive discomfort.One snack means one &#x2014; not multiple types combined.<hr data-start="522" data-end="525"><h2 data-start="527" data-end="554" id="-higher-calorie-snacks">&#x1F7E2; Higher-Calorie Snacks</h2>The following should be limited to 2&#x2013;3 times per week:&#x2022; Biscuits &#x2022; Wafers &#x2022; Fluffy Bars &#x2022; High Protein BarsThese are higher in calories and should remain occasional.<hr data-start="739" data-end="742"><h2 data-start="744" data-end="759" id="-important">&#x1F7E2; Important</h2>&#x2022; Snacks do not replace packs &#x2022; Do not increase pack numbers to &#x201C;balance&#x201D; snacks &#x2022; Do not stack multiple snack types in one daySprint works because structure leads.Snacks support the plan &#x2014; they do not drive it.&#x201C;Structure first. Extras second.&#x201D;

🟢 SNACKS ON SPRINT

Sprint is typically followed for:. 👉 4–6 weeks. After this, you move into a structured Reset (Refeed) phase. Sprint should not exceed:. 👉 12 consecutive weeks without GP supervision. Very low-calorie phases are designed to be time-bound. Sprint is

<h2 data-start="203" data-end="240" id="isPasted">How Long Should You Follow Sprint?</h2>Sprint is typically followed for:&#x1F449; 4&#x2013;6 weeksAfter this, you move into a structured Reset (Refeed) phase.Sprint should not exceed:&#x1F449; 12 consecutive weeks without GP supervisionVery low-calorie phases are designed to be time-bound.Sprint is not a long-term maintenance plan.It is a short, purposeful phase &#x2014; trusted and refined over 16 years &#x2014; to create momentum.Sprint &#x2192; Reset &#x2192; Sprint.That rhythm supports sustainable progress.&#x201C;Progress is built in phases.&#x201D;

🟢 DURATION GUIDANCE

Sprint is a structured fat-loss phase. Light to moderate movement works best:. Walking. Low-impact workouts. Light resistance training. High-intensity sessions may feel harder during calorie restriction. Prioritise consistency over performance. Liste

Sprint is a structured fat-loss phase.Light to moderate movement works best:<ul data-start="3015" data-end="3080"><li data-start="3015" data-end="3026">Walking</li><li data-start="3027" data-end="3050">Low-impact workouts</li><li data-start="3051" data-end="3080">Light resistance training</li></ul>High-intensity sessions may feel harder during calorie restriction.Prioritise consistency over performance.Listen to your body.&#x201C;Build consistency first.&#x201D;

🟢 EXERCISE ON SPRINT

• 4 packs per day• 5 packs if over 17 stone• 2.5–4 litres of water. 📦 Daily Structure• 4 packs per day• 5 packs if over 17 stone• 2.5–4 litres of water. Choose from:• VLCD packs (~150 calories)• Total packs (~200 calories)• Or a mix of these• New Yo

<h2 data-start="272" data-end="306" id="isPasted">Fast Momentum. Clear Structure.</h2><hr data-start="308" data-end="311"><h2 data-start="313" data-end="334" id="-daily-structure">&#x1F4E6; Daily Structure</h2>&#x2022; 4 packs per day &#x2022; 5 packs if over 17 stone &#x2022; 2.5&#x2013;4 litres of water<article tabindex="-1" dir="auto" data-turn-id="request-69aa9922-1ad8-8331-9428-2e56f23b8e2b-43" data-testid="conversation-turn-96" data-scroll-anchor="true" data-turn="assistant" id="isPasted"><div tabindex="-1"><div data-message-author-role="assistant" data-message-id="b8d5468a-4286-43c3-b6dc-8ed2eb6ea8bc" dir="auto" data-message-model-slug="gpt-5-3">&#x1F4E6; Daily Structure &#x2022; 4 packs per day &#x2022; 5 packs if over 17 stone &#x2022; 2.5&#x2013;4 litres of waterChoose from: &#x2022;&#xA0;VLCD packs (~150 calories) &#x2022;&#xA0;Total packs (~200 calories) &#x2022; Or a mix of these &#x2022; New You High Protein Snacks&#x1F449; The total number of packs/snacks per day matters most.&#x1F7E2; Optional Flexibility You may include:&#x2022; Small portion lean protein &#x2022; Small portion leafy greens &#x2022; Up to 250ml milk per day &#x2022; New You High Protein Snacks (in moderation)These are optional &#x2014; not required.</div></div></article><div data-edge="true"> </div><hr data-start="720" data-end="723"><h2 data-start="725" data-end="737" id="-snacks">&#x1F37F; Snacks</h2>&#x1F449; One snack per day maximumDaily options:&#x2022; Protein crisps &#x2022; Tortillas &#x2022; Gummies (in moderation)Higher-calorie snacks (limit 2&#x2013;3 per week):&#x2022; Biscuits &#x2022; Wafers &#x2022; Fluffy Bars &#x2022; High Protein BarsSnacks do not replace packs.<hr data-start="987" data-end="990"><h2 data-start="992" data-end="1005" id="-duration">&#x23F3; Duration</h2>&#x2022; Typically 4&#x2013;6 weeks &#x2022; Move to Reset after &#x2022; Do not exceed 12 consecutive weeks without GP supervisionSprint is short-term momentum &#x2014; not maintenance.<hr data-start="1172" data-end="1175"><h2 data-start="1177" data-end="1197" id="-keep-it-simple">&#x1F9E0; Keep It Simple</h2>Four packs. Clear boundaries. Defined timeframe.No overthinking. No stacking extras. No &#x201C;saving&#x201D; calories.<hr data-start="1317" data-end="1320"><h2 data-start="1322" data-end="1340" id="-after-sprint">&#x1F501; After Sprint</h2>Complete a structured Reset.Sprint &#x2192; Reset &#x2192; Sprint.That rhythm protects sustainability.<hr data-start="1436" data-end="1439">&#x201C;Short phase. Strong momentum.&#x201D;

⚡ Sprint Quick Reference

We understand how important your journey to a healthier lifestyle is and we're here to support you every step of the way. We typically aim to get back to you within 24 hours Monday - Friday.