Everything You Need to Know About Thinco’s VLCD Meal Plan

Everything You Need to Know About Thinco's VLCD Meal Plan

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If you’re reading this article, it is more than likely because you have heard about the Thinco VLCD Meal Plan. It is all the rage right now… and let’s be honest, it is! However, you probably have numerous questions that you want answered, which is where I come in.
In today’s society, there are a million and one-diet options available to us. All of them have different rules and guidelines, which can be pretty difficult to keep up with. In this article, the program in its entirety will be broken down for you. We will also provide you with all the knowledge you need to start your weight loss journey.

Thinco’s VLCD Meal Plan

Firstly, Thinco’s VLCD meal plan has two options, standard or active. Within the standard plan, minimal exercise is needed, and you undertake a lower calorie meal plan. While on the active plan, you are allowed to continue your favorite exercises. You can also follow a higher calorie meal plan that permits more protein.

The active program is more suitable for men. It is also ideal if you lead an active lifestyle or have a physically demanding job. If you engage in strenuous physical activity, this program would be a good fit. Moreover, if you prefer to have a higher protein intake while training, this program can accommodate your needs. If you are averse to the idea of a very low-calorie (VLC) diet or if you are content with a slower weight loss process, this program is well-suited for you.

Whether you choose to undertake the standard or active plan, it is important to prepare for your Thinco journey. Here are the things that you should do:

  • Start by reading a program guide to familiarize yourself with the details.
  • Weigh yourself every day, and keep a food diary to track your progress accurately.
  • Taking before and after photos can serve as visual markers of your transformation.
  • Join Facebook support groups to provide valuable guidance and motivation throughout your journey.
  • Take your measurements using the measurement chart within your program guide

Thinco’s VLCD Meal Plan is a 100% natural weight loss program. It consists of three phases for both the standard and active plan options.

3 Phases of VLCD Meal Plan

Phase One

Phase One is the “Load Up” phase. In this phase, you can eat anything and everything for a total of two days. So enjoy it while it lasts, as during Phase 2, you won’t be having carbs, sugar, or fats. Enjoy your ‘naughty foods’ and think of it as a short goodbye.

While in this phase, it is important to begin your supplement. It is either 1 capsule daily 10 minutes before a protein meal (lunch or dinner) or 10 drops under the tongue 3 times a day. The recommended foods for phase one include coconut oil, salmon, avocado, cheese, eggs, bacon, fish, and meats. You can even enjoy some of your favorites, like burgers, pizza, and fried chicken, during this phase.

Phase Two

Phase Two is where the magic happens. It can be continued for either 23 or 48 days, depending on what your specific weight loss goals are. Throughout this phase, you need to take your supplements (same dosage as mentioned above). To follow the program effectively, remember to: drink 3-3.5 liters of water daily, take your before photo, start measuring yourself, keep a food diary, weigh yourself every morning, and stay updated in our support group. You cannot drink alcohol, no strenuous exercise if you are on the standard program. Phase two also prohibits oils, fats, sugar, or carbs, and no foods outside of the approved foods list.

These are the approved food lists for different categories.

Non-Vegetarian Proteins

  • fish, crab, lobster, prawns
  • chicken, turkey, eggs,venison, deer
  • beef (no fat), veal, goat, kangaroo

Vegetarian Proteins

  • cottage cheese, whey protein powder
  • chickpeas, lentil flour, lentils
  • soya beans or soya chunks


  • lettuce, celery, cucumbers, calabash
  • winter melon, bottle gourd, ivy gourd, kale
  • bean sprouts, cabbage, onions, asparagus
  • spinach, silver beet, bitter melon, snow peas
  • choko, fennel, zucchini, hog plum, tomatoes
  • white radish, alfalfa sprouts, taro leaves, white gourd
  • Asian greens such as bok bhoy or pak choy.


  • apples, grapefruit, strawberries, watermelon
  • oranges and rhubarb

Dairy (per day include one of the following)

  • 1 tablespoon of cow, almond or soy milk
  • 1 tablespoon of sour cream
  • 1 tablespoon of Greek yoghurt or 1 tablespoon of cream


  • grissini sticks or melba toast
  • sugar free hot chocolate, low calorie jelly
  • cottage cheese or 100g of additional approved vegetables


  • chia seeds, salt and pepper
  • apple cider vinegar, balsamic vinegar
  • lime/lemon juice
  • natural herbs and spice
  • fresh herbs and spices or braggs amino acid


  • coffee or herbal teas
  • soda water.

Not as restrictive as you may have thought, am I right? If you prefer more structure during your weight loss journey, visit our program guide for a sample meal plan.

Between phases two and three, you need to go through your transition period. In this phase, you stop taking your VLCD supplement. However, you will continue eating the phase 2 allowed foods for 2 days. This will help remove the formula from your system. On the third day, your maintenance phase and food plan will commence.

Phase Three

Phase Three is your maintenance period, where you keep the weight off. It can be undertaken for either 21 or 50 days, depending on your weight loss goal. This is the most important phase of the program. Its purpose is to maintain and stabilize the weight you have lost. It is recommended to take our Garcinia Supreme supplement for additional support. Garcinia Supreme will suppress your appetite and cravings and limit emotional eating. Do not try to lose weight in phase three, as the goal is for your body to set your new weight as its target weight.

The weight recorded on the final morning of taking the formula will be the ‘target weight’. Stabilizing to that weight (+ or – 0.9kg) is the aim of the maintenance phase, which may take as long as phase two. ​​You need to re-introduce foods slowly, avoid foods on the phase 3 avoid list. Increase your protein by 50-100% and continue recording your daily weight. If your weight increases above 0.9 kg, you must have a steak, fish, or egg a day. This is further explained on page 30 of our program guide.

Here are the approved food lists for this phase:


  • all proteins listed in phase two
  • all seafood
  • fresh or canned salmon
  • fresh or canned tunascallops
  • lean pork, chicken and turkey thighs
  • lamb (no fat), cottage cheese, chickpeas
  • lentils, soya beans, soya chunks, tempeh
  • whey protein, and lentil flour. 


  • olive oil
  • coconut oil
  • butter


  • sugar free bacon
  • 1-tablespoon sugar free mayo
  • ½ an avocado, ricotta, haloumi
  • bocconcini and unprocessed cheeses


  • same as phase two.
  • Approved Vegetables
  • all vegetables in phase two
  • eggplant, mushrooms, all leafy greens
  • broccoli, capsicum, snow peas, cauliflower
  • sprouts, all onions, green beans and artichoke hearts


  • all fruits listed in phase two
  • pears, apricots, raspberries, blackberries
  • peaches, guava, plums, melons, cranberries
  • mandarin and papaya. 

Like in phase two, sample meal plans are available within our program guide. Included also with the foods to avoid during this phase. 

What results can you expect from your Thinco VLCD Meal Plan program? In the first week, you will usually see the best weight loss results. The following is an example of what one might see if they need to lose weight over 7 kg and have not deviated from the 50 day program:

  • Week 1: between 2-5kg
  • Week 2: between 2-4kgs (stalling may occur by day 10)
  • Week 3: Where one would generally tend to stall as it’s harder to locate the fat cells. In depth information is available in our program guide on why this occurs.
  • Week 5: between 1-3kgs.
  • Week 6: between 1-3kgs. 

So there you have it—everything you need to know about the VLCD Meal Plan! It may seem like a lot of information to digest all at once. So, if this program is one you are thinking about undertaking, I recommend reading through our program guide. The guide provides more comprehensive explanations to help you understand better.


  1. Monique Manche

    Hello, can you continue to take the VLCD tablets in phase 3 & 4?

    1. Tania

      Hi Monique, No the VLC capsules are only taken in Phases 1 & 2 🙂

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