What does Sainsbury's Diets offer?

Sainsbury's Diets is an online diet club which gives you a choice of two popular and effective methods for losing weight (or weight maintenance). Choose from a range of 8 calorie controlled Meal Plans plus get a personal Food Diary.

The reason we offer both options is because different people prefer different approaches. A Meal Plan suggests what to eat, whereas the Food Diary allows you to make your own food choices within a calorie target personally calculated for you.

Plus membership includes...

• A tailored Body Shape plan to help you tone up
• Use of the Recipe Club
• Access via Mobile Phone
• Diet Forums for support
• Help and guidance in 'News & Views'

Do I have to decide whether I want a Meal Plan or the Food Diary?

No - you get both included in your membership. You can switch from following a Meal Plan to using your Food Diary whenever you wish. Even part way through the day!

If I choose a Meal Plan why do I need a Food Diary too?

It's not necessary to use the Food Diary as well if you like following a Meal Plan. But if you ever need a little more freedom over what to eat, then your Food Diary can come in handy. For example...

• If you know you're going to struggle to follow your Meal Plan for the day, perhaps because you haven't been shopping, just record what you eat in your Food Diary instead and stay within the calorie target set.
• If you'd like to be able to eat with your family or partner at the weekend. Use your calorie allowance to enjoy freer food choice, just keep your Food Diary and stay within your target.
• Or maybe you just fancy a break! Instead of falling off the 'diet wagon' and undoing all your good work, switch to your Food Diary. You can eat more freely but still keep on track to your goal.

How does the Food Diary work?

It's a flexible system to help you to lose weight and improve your diet.

We set you a personal calorie target based on details you enter about yourself, then you simply record everything you eat and drink in your online Food Diary. Look up the food you've eaten in our comprehensive calorie directory, then add it to your Diary. Your Diary automatically adds up calories and shows how you're doing against your target. It also tracks your 5-a-day intake and alcohol units to help you eat a healthier diet.

The benefit of the Food Diary is that you get to choose what you eat compared to a Meal Plan where we make the meal suggestions for you. This approach is ideal if you are quite choosy about the food you like, or just prefer to make your own food decisions.

What Meal Plans are available?

There are 8 Meal Plans to choose from. Developed with a team of nutritionists, all are calorie controlled and nutritionally balanced. If you start on one Plan and wish to try another, you can switch at any time.

• Health & Vitality Plan
• Vegetarian Plan
• GI Plan
• Reduced Fat Plan
• Feel Fuller Plan
• Avoiding Gluten Plan
• Healthy Heart Plan
• Higher Fibre Plan

Can I change my Meal Plan if I want to try another?

Yes - you can change to a different Meal Plan at any time. A sample menu for each plan is provided to give you a taster of what's on offer.

I am a vegetarian, but I eat fish - does the Vegetarian Plan include this?

No - our Vegetarian Plan excludes meat and fish.

Can I see what I'm going to get in my Meal Plan in advance

Yes you can. Before you sign up, click on the 'Find out more' button on each Meal Plan to read a brief description of the benefits, who it will suit and see a sample menu of the type of meals included.

Are treats included?

Yes - the good news is that you can opt to include a more indulgent meal each week plus a few alcoholic drinks of your choice. The snack options also include some sweet treats. When you sign up, the 'Meal Plan Settings & Preferences' asks you about this.

How much does it cost to join Sainsbury's Diets?

There are 3 membership durations available.

What if I join then change my mind?

No problem. You have 7 days to decide if the service is for you. If you change your mind, we'll give you a full refund providing you notify us within 7 days of joining. See Terms & Conditions for more details.

Is this a subscription service?

Yes, at the end of your selected offer term, your membership will renew every 4 weeks at £12 (equivalent weekly price of £3) until you cancel. You can stop this at any time yourself by signing into your Sainsbury's Diets account and using a link on your Diet Account page. Or you can contact us and we'll cancel it for you.

Does the membership price for a Meal Plan include the food too?

No, the membership price is for using the online service only and does not include the price of the food a Meal Plan suggests.

How much will it cost me to shop for the Meal Plan or Food Diary?

It really depends on where you shop and what brands you usually buy. If you want to reduce the cost of your shopping list, choose Sainsbury's own brand products rather than branded items. Or why not try our 'Basics' range - these are good quality products at great value prices.

With the Food Diary, there's no set food plan to follow, so you can completely control your budget and choose what to eat (providing you stay within your calorie targets of course!). In a survey of people who had used a Food Diary for weight loss, 85% said they'd spent the same or less than they'd usually spend on food.

I don't shop at Sainsbury's, can I go elsewhere?

Yes, you can shop wherever you wish. Where we mention a Sainsbury's brand product, you can use a similar equivalent.

Can I order my Meal Plan online at sainsburys.co.uk for delivery?

Unfortunately we are unable to provide this service at present.

What help & guidance will I get with losing weight?

Our team includes nutritionists, a fitness expert and a dedicated support team to answer any questions you may have. Also, you can team up with a 'Diet Buddy' in the Diet Forums and get daily support from other members.

Can I still join even if I don't exercise and will it have an effect on my weight loss?

Of course you're very welcome to join. Just make sure that when you sign up, you select that your activity levels are 'inactive' so we can generate a Meal Plan with the correct calorie and fat limits for you.

As well as exercise improving your fitness, it obviously does help with weight loss - which is why we include the integrated Body Shape Plan as part of your membership. However if you are unable to do this, be assured that you can still lose weight using the calorie controlled Meal Plans, albeit it may be at a slightly slower rate.

When can I start losing weight after having a baby?

This depends on whether you are breastfeeding or not. The guidance is that if you are not breastfeeding, you can start a weight loss programme following your check up, 6 weeks after giving birth.

If you are breastfeeding, you should wait until you have weaned your baby, so not exclusively breastfeeding before starting a diet. Aim for a steady weight loss of about 1 - 2 lbs per week. It is not advisable to restrict your diet at all for the duration of breastfeeding (although you should obviously be eating a healthy, balanced diet). Women usually lose weight naturally during this time due to the high energy demand of breastfeeding.

In both cases above, you are advised to inform your GP or Health Visitor before starting a weight loss programme.