The first thing to do is to contact me via email or telephone for a free initial consultation. In this way we get to know each other and you have the opportunity to get detailed information about the way the online diet coaching works and ask any questions or concerns you may have. When you decide you want work with me, I email you a detailed assessment form, which will provide me with all the necessary information needed to create your individualised diet plan. Once you complete this form and send it back to me, I carefully review it and get in touch with you to discuss your goals and expectations. You will also be provided with an optional list of reliable scales, body composition analysers and fitness trackers, in case you wish to monitor the effects of your new diet and activity habits on your weight and body composition.
Once I get all the information required, we prepare an individualised plan that will enable you to achieve your goals. You get this via email, along with other supporting documents (e.g. leaflets explaining the underpinning principles of the plan, food exchanges, recipes, food diary).
After you review all these documents, a call or follow-up email is usually needed in order to explain how the plan works and to answer any initial questions. The whole method is based on what works best for each person, as an individualised approach is the key for maximising results and maintaining them in the long term.
I would like to highlight that you are not expected to follow the diet plan “by the book”. The plan aims to provide you with a starting point as it combines your dietary habits and routines with our goals. It’s important to keep in mind that you are not expected to be “strict”, but methodical. It is more important to make small, gradual changes, than to stick to a strict program. The methodical approach is going to give you the long term results we are after, whereas the “strict” approach will exhaust you and may lead to a vicious cycle of defeat.
The dietary component of the plan is based on the Mediterranean diet principles. It does not involve special meals, complicated recipes or food supplements. On the contrary, it aims to support you and your family to adopt a healthy balanced diet for life.
Follow-up takes place regularly (at least once a week) mainly via electronic food diaries. The individualised diet plan is usually updated every two weeks, so as to make the necessary changes and updates (new meals, food options, recipes). During follow-up, you will be introduced to the method of setting SMART diet and activity goals. This is an effective strategy for behaviour change that will support you throughout your journey to a healthier lifestyle.
During our collaboration, you will also be getting detailed reports (usually on a monthly basis), where you can see where you started, what you have accomplished and what are our new steps. These reports are extremely useful as they summarise your efforts and make you realise how much you have achieved!