Frequently asked questions
I have attempted to address the most commonly asked questions while I have been employing the Renew Reset Recharge® programme as part of my clinical practice.
If you have any question that is not answered here then please do not hesitate to contact me.
Yes, of course. Renew Reset Recharge® is a healthy eating programme. There are many health benefits of eating a healthy, balanced diet. Instead of using the amounts given as maximum amounts, you can use them as MINIMUM amounts. This means that you still eat around 250g vegetables per meal, but you can increase the protein portion if you like. You can also add nutritious extras to your plate, such as nuts and seeds, hummus, avocado, healthy dips and sauces as well as shavings of Parmesan! You can be more liberal with healthy oils, enjoy up to ¼ plate of healthy carbs at each meal as well as having the odd treat.
Yes! The recipes are almost all family-friendly. The way Renew Reset Recharge® has been designed is that other family members can eat all the food on the programme, but can top it up with healthy extras such as more carbohydrates, healthy sauces and dressings as well as other healthy food and treats. Although I picture the meals without all the extras, other family members can add in a good portion of healthy carbs and do not need to weigh their portions. Renew Reset Recharge® is a healthy way of eating, and a lifestyle so all the food is suitable for everyone. Obviously weight loss programmes or strict intermittent fasting is only suitable for healthy adults (see list for those who are excluded from the programme), so please take other people’s needs into account and read the terms and conditions.
PLENTY!!! It is very different, because it teaches you how your body is designed to digest and process food while showing you how to find the best way to eat for your own body as we are all biologically different! By eating the RRR way, your weight just takes care of itself which means no more yoyo dieting! By balancing your proteins to fats and carbohydrates your metabolism works more efficiently than ever before. Many symptoms such as skin problems, hormone imbalances, energy levels and digestion also mostly improve on the programme.
Secondly, RRR is tailored to your body weight. This means that you are eating just the right amount of food for your body which is why it is so successful. This part is KEY as it teaches you the portion sizes that are right for you whether your starting weight is 55kg or 110Kg. It makes sense that not everyone needs the same amount of of food so this programme works it out for you. Because it involves intermittent fasting, RRR shows you when to eat , how much to eat and what you should be eating to feel amazing, lose weight, then maintain your weight afterwards.
Most people lose weight easily on the programme, but the programme cleverly changes over the 28 days so that most of the principles continue forever, but your diet normalises again. Clients report feeling so much better on Renew Reset Recharge®, that they maintain this way of eating afterwards.
Lastly, the weekly ZOOM calls are like having your own personal nutritionist for a fraction of the price. Whilst Dominique also has a number of star-studded clients, her philosophy is to help as many people as possible live happier, healthier lives. You can dip in and out of these ZOOM clinics, you can ask your burning questions and get an evidence-based expert answer! This really personalises your experience and makes you feel supported and encouraged every step of the way.
It is normal to feel hungry in the first 3-5 days on the programme while you are getting used to moderate intermittent fasting as well as not snacking between meals. This normally reduces significantly after this and most people report not being hungry on the programme and that they have much less desire to snack.
Yes. The recipes in the EBooks are flexitarian, but quite a lot are naturally plant-based or vegetarian. I give advice on the meal planner about creating balanced meals that are vegetarian, pescatarian and plant-based. Renew Reset Recharge® is focused around proteins with plenty of vegetables. Cutting out food groups means that there is naturally less variety on the programme, but it is also focused on diversity! I am happy to help those who require any help with this at the weekly Zoom meetings. Also, feel free to download my Plant-Based Living Your Nutrition and Plant-Based Living Recipes in the SHOP.
Absolutely. It is really easy to follow the programme if you are gluten-free or coeliac. All the recipes on Renew Reset Recharge® are gluten-free, apart from occasional breakfast oats, which can be switched for gluten-free oats. I even have a fantastic and easy gluten-free flaxseed roll recipe to help people who are gluten-free. You would simply use gluten-free carbohydrates such as sweet potato, quinoa, wholegrain or wild rice or gluten-free oat cakes rather than using any sourdough or rye.
No, but you can adapt the recipes easily. The programme tends to prioritise sheep and goat dairy, which is generally considered less allergenic than cow’s milk. Dairy can be easily exchanged in recipes for plant milks, tofu instead of cheese as well as soya or coconut yogurt instead of quark or yogurt. Mostly plant based milk alternatives are recommended.
It is a good idea to commit to a clear 2 weeks when you start the programme, without too many social commitments to distract you. I normally also suggest starting the programme when your life is running as normally as possible. If you are having a new kitchen fitted or moving home it may not be the best time to start a nutrition programme. After that I give you plenty of tools so that you can make the right choices in any scenario; from a restaurant menu, a hotel buffet, dinner with friends or a BBQ outdoors. Once you have understood the principles, there will be no stopping you!
Beans and lentils contain a lot of fibre, but also some indigestible carbohydrates known as galactooligosaccharides or GOS for short. We are not really meant to digest these as they are actually prebiotics or food for our microbes and may help to maintain diversity and overall numbers of bacteria in the gut. Some people are very sensitive to GOS, especially if their gut microbiome is out of balance.
If you go from eating virtually no legumes to a full portion this might cause issues as the body adjusts. Most people do adjust, but the key is to start slowly! Start by adding ¼ of a portion to some of your meals and ¾ portion of another protein. The chickpea and Halloumi recipes work well here.
Lentils and chickpeas are often the best tolerated initially. Since oligosaccharides are also water soluble, try rinsing your tinned chickpeas well before using, or soak your lentils before cooking in water with a dash or lemon juice of apple cider vinegar. Rinse thoroughly after soaking. You may be able to add these to your soups and other recipes, but if you are still sensitive, try cooking the lentils in fresh water and then rinsing them again after cooking. Use in salads or recipes. Edamame beans are fresh bean pods and are usually well tolerated in salads.
We are all different and women also have hormonal differences each month that can affect appetite and cravings. The week before a monthly period is also a time when some women might feel they want to eat a little more carbohydrates than usual.
If we have had a busy day the day before, or are having a busy or active day, our energy demands may also be higher. Renew Reset Recharge® is not about deprivation so try and understand why you are feeling hungrier or are craving more carbs. Be kind to yourself and add in some extra food if you feel it is appropriate. Cravings usually go down over time and this is a long term lifestyle so daily adjustments are fine.
While the healthy eating principles are great for general health, it is not advisable to lose weight when pregnant or lactating. This is a time when we need to make sure we are eating sufficient food to support both ourselves and our babies.
For this reason, this programme would not be suitable during this time.
There are no guarantees to how much weight a person loses while following the programme. However, the majority of people lose weight easily when following the programme. Underlying health conditions can affect the way in which someone loses weight.
Please talk to your GP or health care professional if you are in any doubt before starting the programme. This is extremely important as while I am a nutritionist, I will not know your medical history for this online programme. Renew Reset Recharge® 28 day online programme is a general plan for people in good health. If you need a more guided approach, you can book a POWER HOUR with me so that I can tailor your programme to your health and needs. I will also look at supplements, if appropriate. Please refer to the T+C’s for more information. These need to be signed before the programme can be purchased.
Alternatively, you are welcome to have a completely tailored one to one approach, where I personally coach you through the programme. During these appointments, I work as a registered Nutritional Therapist mBANT and completely tailor your programme to you, using a functional nutrition approach to help you improve your health and set you off on an incredible nutrition pathway that suits your body and your biology. Please book a complimentary discovery call me with me if you would like to find out more.
If for any reason you are unhappy with the programme, you are entitled to complete refund within the first 5 days of the programme from your purchase date. To do this, please contact rachael@dominiqueludwig.com.
