About Miosotis Healthy Life Program

Science-based weight loss and lifestyle transformation
A complete 18-week plan combining nutrition, motivation, and physical activity to help you lose weight, reduce health risks, and build lasting habits.

Miosotis Healthy life program

Multi-Phase Program

Miosotis Healthy life program for slimming and healthy eating is provided for 18 weeks, divided into 6 phases

Phase 0 – General Recommendations

Duration: 1–2 weeks (optional extension)
This introductory phase helps you build the foundation for healthy habits before starting the program.

Key habits:

• Focus fully on your meals and enjoy food mindfully

• Always eat a healthy breakfast

• Include whole grains and healthy cereals

• Reduce overall fat consumption

• Avoid high-calorie snacks

• Maintain proper hydration daily

Phase 1 – Learning to Eat

Duration: 1–2 weeks
This stage teaches the basics of balanced meals and portion control for better satiety and nutrition.

Key habits:

• Prepare and eat balanced, healthy meals

• Create healthy main dishes with proper nutrients

• Reduce portion sizes while increasing satiety

• Follow a fractional diet (smaller, more frequent meals)

• Cook with less fat and choose lean meats

• Select healthier protein sources for better nutrition

Phase 2 – Severe Carbohydrate Restriction

Duration: 4 weeks
This is the active weight-loss phase where carbohydrate and sugar intake are significantly reduced

Targets:

• Max sugar intake: 10 g/day

• Total carbs: under 60 g/day

Key habits (one per week):

• Limit sugar consumption as much as possible

• Completely avoid cakes, cookies, and sweets

• If sweets are consumed, have them only at the end of meals

• Prefer dark bread and wholegrain options

Phase 3 – Increase Fiber & Vegetables

Duration: 4 weeks
Focus shifts to increasing plant-based foods and healthy carbohydrates.

Targets:

• Max sugar intake: 15 g/day

• Total carbs: under 120 g/day

Key habits:

• Keep fresh fruits, vegetables, and legumes at home

• Start meals with soup, salad, or fruit

• If still hungry after a meal, choose extra vegetables or fruit

• Carry healthy snacks to prevent unhealthy eating

Phase 4 – Fat Restriction

Duration: Until desired weight and waistline are achieved
This is the final active weight-loss phase, focused on reducing fat intake and achieving balance.

Targets:

• Max sugar intake: 25 g/day

• Total carbs: under 180 g/day

• Macronutrient balance: 45% carbs, 30% fats, 25% protein

• Saturated fats <30%, trans fats = eliminated

Key habits:

• Minimize fat when preparing meals

• Avoid fried foods, prefer grilled, boiled, or baked

• Choose lean meats and remove visible fat

• Reduce overall fat intake to the lowest possible

Phase 5 – Consolidation of Habits

Duration: 2 weeks (extendable as needed)
This is the final and most important stage of the Miosotis Healthy Life Program. Its goal is to help you stabilize your results and make your new lifestyle sustainable long-term. The emphasis here is not only on maintaining your achieved weight but also on reinforcing healthy behaviors, preventing relapses, and building lasting confidence in your choices.

Key habits:

• Reinforce all previously learned nutrition practices

• Maintain balance in portions and food groups

• Build consistency in healthy routines

• Extend this phase if needed to fully adopt habits

Frequently Asked Questions

How long does the programme last?

The Healthy Life Programme runs for 18 weeks, divided into simple weekly steps.

Is it suitable for beginners?

Yes, it’s designed for anyone, whether you are new to healthy eating or already familiar with lifestyle changes.

Do I need special equipment?

No, only basic household items and comfortable clothing for light physical activities.

Will I receive guidance each week?

Yes, you’ll get weekly content, reminders, and structured support to stay on track.