We provide over 50 varieties of delicious protein foods ranging from nutritious shakes, delicious meal replacement entrees, bars and chips, all of which are portion and calorie controlled to help you reach your goal weight. Our simple programme is a proven pathway to cause fat loss.

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Frequently Asked Questions

Welcome to our Frequently Asked Questions (FAQs) page.
If you have a question that isn’t answered here, please send via our contact us form that can be found HERE


When should I start eating?

Do not wait longer than 1 / 1.5 hours before eating breakfast.

Why should I eat breakfast so soon after waking up?

Your metabolism is stimulated by food, exercise and water. Introducing food early in the morning revs up your metabolism and maximizes its fat burning capability for the rest of the day.

Can I eat my snack bar for breakfast? Can I have a shake for my snack?

Any Core Fit Food is a meal replacement. It does not matter which Core Fit Food choice you eat when. The only rule is, only one bar / wafer / chips per day.

Why do I have to eat every 3-4 hours?

If you wait longer than 4 hours between meals your metabolism will drop and you will lose the opportunity to burn. Portion sizes on the plan are designed to reduce your appetite and train you to hold out for the timing we recommend, causing your stomach to shrink.

Why do I need to eat vegetables?

Nutrients and roughage make vegetables imperative on this plan. You need to keep food moving through your system for healthy elimination.

What if I get hungry before the four hours and I cannot hold out?

SOS FOODS: You can eat a salad, green juice (no fruit), dill pickles, cut up celery or cucumber, have a boiled egg or at the extreme, drink an extra shake.

What if I am unable to get to my Core Fit Food and it is time for me to eat?

It is recommended to always have a shake packet or a bar on you whenever you are outside of your work or home environment. Meal planning and being prepared for your food intake each day is a part of the retraining and re-education process, which will help you to maintain your new weight once you are done with the weight loss phase.

Why do I have to have a cooked meal? Can’t I just eat four Core Foods per day?

We promote the joy of cooking and eating light. It is important to eat well, to explore a new way of eating lighter and also to treat your real meal as though it was fine dining. This is so that you re-learn how to eat in new and healthier ways, learn to plan and prepare for your new lifestyle and find new favourites. It is also important to have real food so that the digestive tract has a constant flow of nutrients to move and eliminate.

What if I do not like the food that I have selected?

Unfortunately it is impossible to know in advance of buying a box of Core Fit Foods whether or not you will like the taste. You take a risk when you purchase a box. Return policies are listed on our website, but apply only for the return of full boxes. There are over 20 varieties of very delicious foods, if there is one or two that you do not like you can always find another flavour in our selection that you can fall in love with and work with for the duration of your plan.

Will I regain the weight?

This is not a crash diet, there are three steps to the programme once you are doing the one month plan.
Step One is weight loss.
Step Two we transition you off of our foods slowly and re-introduce real foods into your diet one by one so that you re-learn how to eat on your own. During the Step Two transition, you will need to purchase two additional boxes of food.
Step Three we will give you a maintenance plan that you will be able to use for life, and maintain your new weight, and still be able to enjoy all food groups.

What if I have a small cheat?

Any sugar intake will interrupt the chemical process of ketosis and affect your results as we advertise them. You may still lose weight, but not at the rate that we state is possible.

Why do I have to take the supplements?

Because you have eliminated many foods from your diet on the Core Fit Foods plan, you have to balance your nutrition through supplementation. We provide high quality MultiVitamins which also contain an appetite suppressant which help you to control your hunger and be comfortable on the plan.

What if I go to a restaurant?

Always try to stick with protein and veg, grilled, boiled or roasted options without sauce. Speak with your server and be specific.

Chinese food vegetable dishes often are cooked in a sauce which contains corn starch, a neat and sneaky carb. You have to be emphatic about asking for the vegetables to be cooked without oil at all, no sauce. You can use soy sauce with ginger and scallion to add flavour. Boiled chicken is without the skin, no carrots, bamboo shoots, water chestnuts or baby corn.

Hijiki or seaweed salads at Japanese are prohibited. You can have sashimi but no ginger, no avocado, no mayo. It is best to stick with soy sauce over ponzu sauce and no Japanese salad dressing at all. Be sure to order the salad without the crispies. The clear broth soups with pure protein such as the miso or lobster soups are fine. Be alert to cooked protein portion sizes and do not hesitate to ask for a doggy bag as the portions exceed your daily allowance.

Indian Food is very limited on this diet. No yoghurt sauces are allowed, it will come down to the grilled kebab skewers or the tandoori chicken. There are some roasted vegetable dishes which can pass but are not ideal. Order a side salad if possible to balance the protein intake and watch the portion sizes.

How much Core Skinny salad dressing can I have per day?

It is safe to have up to 6 tablespoons per day. This can be used as a marinade for fish or chicken, also as a salad dressing. It does not need to be counted off as an oil for your daily oil allowance.

What if I start to feel unwell?

It is mandatory to accept the disclaimer before the start of your diet on the Core Fit Foods programme. You are asked to acknowledge that you accept full responsibility for undertaking this plan. All information has been explained to you and you start at your own risk. Some pre-existing health conditions need to be addressed before it is recommended to start. If you have a pre-existing medical condition, it is imperative that you communicate this to me via email before the start of your plan. Failure to communicate on pre-existing health conditions could cause you to become ill depending on the nature of the condition and the risks involved. Once you have communicated about the conditions, we provide you with a Health Intake form which you sign and return to us before starting the plan. This will give us information which will determine whether or not the plan is contraindicated for you. With respect to allergies, it is not possible to predict in advance of taking the foods, whether or not you should have an allergic reaction to them. It is communicated in our advertising and programme instruction manuals that you take a risk in selecting products, and that once you have bought products the terms for return are only applicable as it is stipulated in our return policy statement on our website.

What if I start to feel dizzy/light headed?

Ensure you are drinking the recommended 3 litres of water for the plan. Also, you can drink 1 teaspoon of salt to 8oz of water to increase your blood pressure.

Can I have sugar free mints and chewing gum?

So long as the sugar and calorie count is zero, this is acceptable on the plan.

Can I have flavoured water?

So long as the sugar and calorie count is zero, this is acceptable on the plan.

Can I have quinoa, chia seeds and/or flax seeds?

None of these are allowed on the Step One plan.

How much protein do I need daily?

You need a minimum of ½ of your target weight in grams each day. For example, if your target weight is 160 pounds, you will need a minimum of 80 grams of protein per day. This is just a guideline. You will need more protein depending on your lifestyle and physical activity.

Should I exercise along with the plan?

Exercise is a necessary part of losing weight, improving metabolism, and maintaining weight loss. Exercise also provides many health-enhancing benefits such as: improved blood sugar control, improved flexibility and balance, blood pressure control, strength and endurance, and help to decrease stress. If you are not already exercising regularly when you start the plan, we recommend you wait two to three weeks (and check with your physician) before you begin an exercise program.

Start an exercise program slowly, and gradually increase time spent on an activity (and intensity of the activity) as your body allows. Choose an activity that you can enjoy regularly. If you have not exercised, just simply walk and increasing your distance and time each week will be a great start.

For an individual who has an exercise program in place prior to starting the plan, we recommend cutting the intensity and duration of your exercise program to ⅓ to ½ for the first couple of weeks to allow the body to adjust to its new calorie level. As your body adjusts to this lower calorie level, you can increase time and intensity of your exercise plan. For the entire time that you are on Step 1, we recommend 30 minutes of moderate exercise while limiting vigorous exercise to 45 minutes each day.

You also have to understand that once you are in ketosis (fat burning) your body is not accustomed to using these ketones as fuel and does not have the necessary enzymes to process them properly and you will burn muscle which is not what you want. Listen to your body and only do what it allows. If you feel light-headed or faint, stop your exercise and take a rest before you resume. Remember to drink fluids.

Fluid intake is important when you exercise. You may also require some additional packets of the CFF protein foods to make sure that you do not “burn your muscle” and work against your body. You may find that you need additional water on the days you exercise, especially if it is hot outside.

How long will the plan take me? How long in the first Step?

It depends on how much you have to lose and how committed you are to reaching your goals. When you reach 100% of your goal in Step 1, then Step 2 is your transition step. Each week you will be getting a new food group back into your daily diet. Step 2 is a four week plan. Step 3 is Success For Life. It is important that you go through all Steps of the plan. Your length and success on the plan is determined by you staying compliant. Actual weight loss will vary. Based on your gender, body metabolism, age, and if you are on medications, etc.

How long will the plan take me? How long in the first Step?

Yes, we have a list of our Soy Free products on our Nutritional Information Sheet. Please note that if you have severe allergies you should check the ingredients of the product before ordering.

Do you have Gluten Free products?

Send us an email at info@corefitfoods.com and ask your coach for the list of Gluten Free products that we offer.

Can I use another protein powder while on Step 1?

If you want to participate in the CFF Diet it is recommended to use the CFF Diet products only. The plan and the products are designed to give you the proper amount of carbohydrates, calories, and protein per day. If you start using other products while on the plan our coaches will not be able to know exactly what you are consuming and what is in those products.