I have talked about this before but after a few months of actually doing it and seeing results, I think it’s time to share.
When I first started looking into Huel and what it can do for me, I was amazed by what I found. Not just from a weight loss perspective, but everything else that comes with it. I won’t digress because that’s not what you’re here for.
I have created a spreadsheet based on limited research and the formula on this page: http://www.calculator.net/calorie-calculator.html
BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) + 5 (male)
BMR = 10 * weight(kg) + 6.25 * height(cm) - 5 * age(y) - 161 (female)
I used this formula to plan a diet that will gradually lose weight at a rate of 1kg every 2 weeks without changing anything else in my life - not even the fact that I do literally no exercise. It works on the premise that if you know exactly how many calories you need to maintain your weight, but deliberately consume 500 less than that per day, you will have a deficit of 3500 calories per week which is basically 500g of fat. I recommend that if you’re new to Huel and want to go 100% you should follow the same rules that I have set for myself.
The first rule, and most lenient, is that when you ramp up from 0% to 100% Huel it should take about a month. In this time you will figure out how much water to mix with how much Huel to give you the texture and consistency that you prefer. You can of course adjust the ramp-up time to your preference or ignore it completely, but know that many people (myself included) will feel a persistent but mild headache when starting out. It could last a long time (6 weeks on and off for me) but I believe it’s simply due to the fact that being on Huel means being off meat and processed foods like sugar and dairy. The headache is like some kind of withdrawal symptom, but it’ll pass. You will probably also have bouts of flatulence while your digestive bacteria adjust to the new vegan diet. If you can bear with these symptoms until they pass, you can go 100% Huel, achieve your goals and feel amazing.
The second rule is that you should set a number of days per month to eat the things you love to eat - like a big juicy steak or a pizza. For me, it’s one meaty meal per month. I don’t have a particular day of the month, but I remember the limit. It will be a lot easier to stick to the diet if you don’t overdo it on your “cheat day”. Pay attention to the calories and you might not even want to eat that stuff any more.
The final rule is pure mathematics. If you follow the plan in the spreadsheet you will lose weight, but naturally, as each person is an individual, your requirements will differ.
I am sharing this spreadsheet on dropbox and I might update it if I can think of anything that might improve it: HuelForecast-Generic.xlsx
You should save a copy and update it with your own info.
But remember, it’s just a guide. The idea is to consume the right amount of calories per day, and it’s very easy to do purely on Huel and water alone. I eat a vegan dinner most days, but I’m careful with the calories.
Just change the orange cells to suit yourself. If you follow this like I did, you should lose a whole Kilo every 2 weeks. Keep updating the values in columns A and C with your actual weight so that the forecast is more accurate. Also remember to weigh yourself with no clothes on after a number two
I found this spreadsheet very useful and I hope it can help others as well. As always, your mileage may vary. Good luck!