Check out the answers to some of our most commonly asked questions below. If you still need some help feel free to drop us a message on Instagram or fill in our contact form and one of our Nutri-Coaches will get back to you

What makes us different?

Besides our incredible team, the most unique element of food4thoughts is our direct approach. We recognise that there is lots of misinformation on the market surrounding fat loss or muscle growth. In reality, it boils down to one very simple variable – calorie deficit or calorie surplus. Food4thoughts couldn’t make it simpler, “what do you love to eat?” and “where do you shop?”.

When it comes down to achieving your desired body goal, a plan alone is simply not enough. We introduce to you….your very own dedicated nutri-coach, completing the Food4thoughts Formula. This is what makes us different. This is what allows us to guarantee results.

What can I expect from my nutri-coach?

Your nutri-coach is the most crucial component to our Food4Thoughts formula. They are the heart and soul of our ethos and is one of the reasons why we love what we do so much. They are available Monday – Friday with some communication on Sundays. You’ll communicate regularly with them via WhatsApp.

They are the backbone of the business and key to your success on this journey.

What does my nutri-coach expect from me?

Honesty is everything. It is the key to your success. You must trust your nutri-coach, communicate with them regularly (at least 2 times per week) and be open about your emotions and feelings.

  • Check in every week at the agreed time set by your nutri-coach. When you do check-in, be truthful. They shouldn’t have to interrogate you for information.
  • If you’re feeling low or demotivated, then speak to your coach. You’re more than likely to build a very close personal relationship with your coach if you do this. They’re not just your coach, your mentor but also to be your friend.
  • If you have fallen off the wagon, then speak to your nutri-coach ASAP. They will reassure you and move things around to ensure your continued success on this programme.
  • If you have any special occasions or meals out planned, try and let your coach know at least 1 week in advance. This will allow them to manipulate your calories in a way that allows you to still positively work towards your desired goals.

In a nutshell. The people that communicate with their coach frequently and fully embrace the Food4Thoughts process achieve the best results.

Do you cater for different types of dietary preferences such as vegan, vegetarian, pescatarian and halal and other religious requirements?
It’s very simple. We cater for everyone. The plan is created according to your specific requirements and tailored to you and your lifestyle. When you sign up, you will complete a questionnaire which allows to create the perfect plan for you.
I don’t live in the UK. Is this programme for me?

The plan is suitable for everyone around the world. The only difference for people currently living in the UK, Ireland and UAE is that we create plans specifically from where our customers shop. We intend to expand in the near future and include different supermarkets from around the world to our database allowing for further flexibility. Our Food4Thoughts promise  is that we will work very closely with you to ensure that the plan is completely and utterly tailored around the foods you love.

Do you cater for food intolerances and pre-existing medical conditions?
Yes. We cater for most food intolerances and pre-existing medical conditions. However, if in doubt please contact us first. We highly recommend you seek medical advice before embarking on your Food4Thoughts journey.
Do you provide exercise plans?
Food4Thoughts is still very much in its infancy, and F4T Fitness is currently a work in progress. At the moment, we do however, provide some generic guidance on exercise, along with live workouts 3 x per week via our social media page. In addition to this, you can expect to be challenged on a regular basis by your nutri-coach with different exciting objectives to accelerate your progress towards your desired goals.
When will I receive my plan and hear from my nutri-coach?
Your own dedicated nutri-coach will be in touch at the very latest 5 days before your plan is due to start with your new plan allowing you plenty of time to ask any questions and do your food shop.
What happens if I don’t like some of the food on my plan?

Be under no illusion. This food plan is all about you. If you dislike anything, then please bring it your nutri-coaches attention. The initial plan we send you is always preliminary and gives you the opportunity to go over your plan in depth with your nutri-coach ensuring that your plan is perfect from the get-go.

It’s absolutely vital that you love your plan. Don’t forget, you can make alterations to your plan as and when you need allowing for an ever-changing plan. You’ll never get bored! This is the beauty of Food4Thoughts.

Do you provide the food for the plan?
No. However, we do plan to incorporate a food preparation service in the near future
I’m trying to lose weight and it seems like there is a lot of food on my plan. Is this right?

This is the most common question from our existing clients. Many are surprised at the sheer volume of food on the plan. However, don’t be deceived. There is a lot of food, but not a lot of calories. We calculate the calories for you based on your body profile and activity level. It is vital that you are completely honest about your current exercise regime provided on the questionnaire. Please trust the Food4Thoughts process. We make things very simple by taking away all the mathematical calculations in nutrition. Follow your plan – achieve sensation results. It really is as simple as that.

How will this plan save me money?
Ask yourself this. How much money do you spend on takeaway’s each week? £20 to £30 per week? How much food do you waste and throw in the bin each week? With Food4Thoughts, you know exactly what you will be buying each week. There is no reason to waste food any more.
What sort of progress should I expect to make on my journey?

Managing your expectations is a key part, not only to your motivation but also your overall success with Food4Thoughts. Your success is our success.

It’s absolutely imperative that you do not become fixated on your weighing scales. Weight loss and fat loss are two very different things…

There are several different factors that affect a person’s weight such as, hormones, water retention, salt consumption, muscle atrophy and bowel movements etc. Just because you haven’t lost weight momentarily, this does not mean you haven’t lost fat. We encourage all of our clients to take measurements and progress pictures throughout their journey for self-reassurance. Of course, for those looking to lose body fat, your weight will decrease throughout your journey.

On average:

  • females can expect to lose 0.5kg – 1kg per week.
  • Males can expect to lose between 0.5kg and 1.5kg per week.
  • On a weekly basis, this amount per week will fluctuate, hence why it’s an average.

Rest assured, when something isn’t right your coach will fix it. Trust the process. If in doubt, give us a shout.

Is there an age limit to those who can embark on the F4T journey?
Yes, as it stands, we are only accepting applications from individuals who are 18+. However, we are happy to discuss management of minors through parental guidance and supervision. We encourage all minors to eat sensible and to exercise regularly
How can F4T help me manage my new weight and maintain?

Food4Thoughts isn’t just about losing or gaining weight. We are so much more. The importance of maintaining weight is just as much value as the latter. Many people yo-yo diet for years unsustainably with no real results, progressing and digressing continuously. This is a recipe for disaster. Let Food4Thoughts create you a recipe for success.

Once you have achieved your desired goal, we will create you a “reverse dieting plan”. This involves increasing your calories periodically and methodically back to maintenance calories. This technique prevents rapid fat gain and prevents you from diminishing your hard work and all you have achieved so far. Along with this we will also ensure that you have the knowledge and tools to make smarter food choices going forwards.

Klarna help and information

Who is Klarna
Klarna is a Swedish payment service provider that takes end-to-end responsibility for your payment. Klarna is the provider of smooth payments to more than 200,000 online stores. Over 85 million consumers worldwide have trusted Klarna to securely handle their payments.
How does Pay later in 3 interest-free instalments work?
Pay later in 3 interest-free instalments will allow you to spread the cost of your purchase over 3 equal payments. The payment for each instalment will automatically be collected from the debit or credit card you entered at checkout. Your first instalment will be collected when your order is confirmed by
Food4Thoughts and instalments 2 and 3 are scheduled 30 and 60 days later, respectively. You can always monitor your payments’ schedule in the Klarna app
Am I eligible for Pay later in 3 interest-free instalments?
To use Pay later in 3 interest-free instalments you must be at least 18. Whilst this option is widely promoted, Pay later in 3 interest-free instalments is subject to your financial circumstances. When choosing Pay later in 3 interest-free instalments, our assessment will not affect your credit rating.
How can I increase my chances of being accepted for Pay later in 3 interest-free instalments?
Klarna is unique and offers Pay later in 3 interest-free instalments based on a number of factors such as the order value, previous order history and item availability. If you are 18 or over, you can improve your chances of being offered Pay later in 3 interest-free instalments by ensuring you provide your full name and accurate address details and shipping to your registered billing address. All orders are assessed individually. Just because you have been accepted for a Klarna payment method before does not mean it will be offered for every order and in turn, as it is denied does not mean it will be denied for all future orders.
What do I need to provide when I make a purchase?
If you want to make a purchase with Klarna using Pay later in 3 interest-free instalments, you’ll need to provide your mobile phone number, email address, current billing address and a debit or card card. The mobile number is required in case we need to reach you. All communications will be sent to your email address. It’s very important that you give us the correct details, as otherwise you will not receive your payment schedule and any updated order information.
Will a credit search take place against me?
Klarna may run so-called unrecorded enquiries (or soft credit searches) that do not affect credit scoring and are only visible to you and Klarna, but not visible to other lenders. Neither Klarna nor Food4Thoughts run credit searches against you that could impact your credit rating.
Why have I not been offered Pay later in 3 interest-free instalments?
Although Pay later in 3 interest-free instalments is widely promoted it is not always universally available. The Pay later in 3 interest-free instalments payment option is automatically generated by algorithms that are dependent upon a number of factors including address details, cardholder details, amount of order, the online store, previous order history and item availability.
What are my payment options with Klarna?
Payment for your Pay later in 3 interest-free instalments will automatically be collected from the debit or credit card you entered at checkout. The first payment is taken when the order is confirmed. The second and third instalments are collected 30 and 60 days, respectively, after the first instalment. You can always monitor your payments’ schedule in the Klarna app.
What happens if I cancel or return my order?
As soon as Food4Thoughts have accepted your cancellation/return, Klarna will cancel any future scheduled payments as well as refund any amounts due. The return will be reflected in the Klarna app immediately
What happens if I don’t pay for my order?
Klarna will automatically attempt to collect your payment for your Pay later in 3 interest-free instalments purchase at Food4Thoughts from the debit or credit card you entered at checkout. If we are unable to collect your payment on the scheduled due date Klarna will make one further attempt to automatically collect payment two days later. Should this last payment attempt fail, Klarna will issue you a statement for the full outstanding order amount which will become payable 15 days later. Klarna shall notify you when a payment is due two days in advance of attempting to collect your payment and you can always monitor the due date in Klarna app at your convenience. Your credit score will not be impacted by using Klarna’s ‘Pay later in 3 instalments’ product even if you have failed to pay on time.
I have been asked to go to the Klarna site. Is this correct?
You can view all of your Klarna purchases and payment schedule in the Klarna app or by logging onto
Is my payment information safe?
Payment information is processed securely by Klarna. No card details are transferred to or held by Food4Thoughts. All transactions take place via connections secured with the latest industry standard security protocols.
Can I pay before the due date?
Yes. Just go to the Klarna app or log onto and pay off early.
Have you received my payment?
Klarna will notify you via email and push notification from the Klarna app when a payment is due and when this has successfully been collected, or in the unlikely event of your payment failing. If a payment has been collected but you have not received payment confirmation, you can always check the status of your order and payments in the Klarna app or by logging in at .
I have cancelled my order. How long will it take until I receive my refund?
As soon as the store has registered your cancellation or your return, the refund will be processed within 5-7 business days.
I have asked for a refund. How will I be refunded?
Refunds shall be issued back to the debit or credit card which was originally entered at checkout.
I haven’t received an email with my statement/payment information.
You can log in the Klarna app or at , where you will find all of your orders and payment schedule information.
I still have questions regarding payment, how can I get in touch?
Visit Klarna app or Klarna’s Customer Service page for a full list of FAQ’s, live chat and telephone options.