About Be Good To Yourself

Be Good To Yourself is a scientific health and wellbeing program which focusses on diet and lifestyle solutions for weight management. The program takes a holistic approach to weight loss and incorporates three key areas:

1. Meal planning
A combination of delicious protein dominant, calorie-controlled formulated products and balanced healthy eating principles are used to achieve better health. Our program includes whole foods including your choice of proteins, complex carbohydrates, healthy oils, fruits and dairy.

2. Exercise
A combination of cardiovascular and resistance exercises are recommended to support your health goals. All exercises are gentle and effective to improve your health. No need to join expensive gyms or purchase any equipment.

3. Goal-setting and educational support
Provided with a trained Wellness Coach to help you reach your true health potential and stay on track.

Why it works

The Be Good To Yourself program works because it is based on a comprehensive and scientific weight management program that will give you all the tools, education and support you need to successfully lose weight and improve your health.

Our key points of difference:

  • One-on-one support from credible pharmacy professionals.
  • A flexible and sustainable program to suit YOUR lifestyle.
  • Tasty, nutritional products with plenty of choices.
  • Real and fresh foods with no food groups are excluded!
  • The ability to eat out and eat meals with family and friends.
  • Motivation, tips and advice so that you can make informed decisions and stick to your goals.
  • Weight loss is achieved through reducing energy intake based upon flexible 1200, 1400 and 1800 calorie meal plans developed by an Accredited Practising Dietician and Naturopath.
  • An affordable, holistic weight management program.

Taking the first steps to better health

Be Good To Yourself is a comprehensive and scientific program that provides all the tools, education and support you need to be successful!

There are two ways to participate in the Be Good To Yourself program:

  1. For best results, some pharmacies have Wellness Coaches and pharmacists offering private one-on-one consultations to work with you to create a meal plan, develop an exercise program and set achievable goals that will suit your individual needs and lifestyle.
  2. Alternatively, you can purchase the products and do the program at your own pace and utilise the website for support.

Either way, you will receive great advice and professional support from your Amcal Pharmacy. Having the right support on your weight loss journey can make all of the difference.



What products are available on the Be Good To Yourself program?

As part of our total approach to weight loss, Be Good To Yourself has an exclusive product range of formulated supplementary foods and drinks to delight your taste buds and provide valuable vitamins and minerals while supporting your weight loss program.

How could I benefit from the Be Good To Yourself program?

Be Good To Yourself not only helps you to lose weight in a sustainable and healthy manner, the program has also been shown to reduce pain and functional impairment due to osteoarthritis and can significantly improve other associated chronic health conditions including diabetes, hypertension, sleep disturbances and respiratory concerns*. *Source: NIB-BGTY OA Pilot Study 2014-2015

How much weight will I lose on the Be Good To Yourself program?

Research shows weight loss occurs at different rates for every individual. In general, you can expect to lose between 0.5 - 1kg of body fat per week on the program, however, you may find that you lose more weight in the first couple of weeks as your body adjusts to the new eating plan.

What is the problem with losing weight too quickly?

Many rapid weight reduction products and programs only encourage loss of body fluid or muscle tissue (not actual body fat). This can set up the "yo-yo effect" where rebound weight gain occurs once the products or programs are ceased. Often people can gain more weight than they lost in the first place, which is not only disappointing - but can have negative consequences for their health. Rapid weight loss can also place a dangerous strain on your body's vital organs, such as the liver and kidneys. For this reason safe and healthy weight loss is generally considered to be between half and one kilogram of body fat per week.

Who should seek medical clearance before commencing the Be Good To Yourself weight management program?

If you are taking medications or have any serious health conditions, you are advised to seek medical clearance prior to making any changes to your diet and exercise regime. For more information, speak to your local Pharmacist or Be Good To Yourself Wellness Coach.

Why does the Be Good To Yourself program include Formulated Supplementary Foods - the Shakes and Lunch Bars?

Changing the entire way a person eats to get them to start losing weight can be very difficult. Having access to fresh calorie controlled, nutritious meals can be hard for them to achieve when they have busy lifestyles. Often people will start a "diet" to lose weight with the best intentions - but can lose momentum when it feels like meal planning is too time consuming. Be Good To Yourself Shakes and Bars offer a variety of easy, nutritious, delicious and cost-effective options so that you can lose weight and begin your journey towards a leaner, healthier body - without dramatically changing your lifestyle!

Do I need to count calories on the Be Good To Yourself program?

No! You can choose a Be Good To Yourself meal plan where all the hard work is done for you. The qualified Be Good To Yourself Wellness Coach can advise which plan would best suit your needs, based upon your own individual calorie requirements and your lifestyle. In the long term however, it will be important for you to have an understanding of how many calories some foods contain and what are acceptable meal portion sizes, so that you can lose weight and keep it off for life. Your Wellness Coach can help you with this while you’re on your weight loss journey.

I have heard protein-dominant diets are unhealthy?

There is a difference between a protein-dominant diet and a protein-rich diet. Protein-rich diets encourage eating protein almost as a sole source of food; up to 95% of what is eaten is protein. This type of eating is not only difficult to maintain, it is lacking in other essential nutrients such as vitamins, minerals and fibre. Protein-rich eating also encourages very rapid weight loss and a condition called ketosis, which can be dangerous for a person's health.

A protein-dominant diet such as the Be Good To Yourself meal plan, encourages eating approximately 50 - 60% protein, 20 - 30% carbohydrate and 10% essential healthy fat with each main meal. This type of eating is not revolutionary; it has been embraced by many leading researchers in nutrition and health.

Do I need to keep taking Be Good To Yourself products forever?

No. Once you have achieved your ideal weight, you can start to taper off the Shakes and Bars and begin to eat balanced, nutritious protein dominant meals in their place.

When I stop using the BGTY Shakes and Bars will I put the weight back on?

No, if you follow the protein-dominant eating principles you have learned on your weight management journey, you should not regain any weight. Be Good To Yourself Wellness Coaches are trained to create a specific maintenance plan, based around your new individual calorie requirements and assist with lifestyle tips and follow-up consultations when necessary, to ensure you remain a healthy weight for life.

What foods can I eat on the Be Good To Yourself program?

Be Good To Yourself focusses on what people can eat rather than what they can't! We firmly believe a balanced, nutritious meal plan never has to be bland or boring! You can choose from a broad range of lean proteins (meats, seafood, eggs and vegetarian); carbohydrates (e.g. whole grain breads, pastas and rice), vegetables, fruits, nuts, dairy products and desserts. People are only limited by their imagination when it comes to preparing meals and snacks from these ingredients on the Be Good To Yourself meal plans.

Will I feel hungry on the Be Good To Yourself program?

The Be Good To Yourself program has been designed to offer regular nutrient-rich meals without an overload of calories. You may be surprised by just how much and how often you can eat and still lose weight on the program! The Be Good To Yourself program is high in protein and fibre. Scientific research shows that eating protein and fibre within a meal helps us to feel fuller for longer afterwards.

Can I drink alcohol on the Be Good To Yourself program?

Alcohol should be avoided while on the Be Good To Yourself program. All alcohol contains calories and excessive consumption is not good for any person. Alcohol should be avoided, however if you choose to have an alcoholic drink you’ll need to remember that it is adding to your daily calorie intake and will slow you down from achieving your weight management goals.

Consider this, a standard glass of red wine contains around 90 calories and it takes most people an average of half an hour of exercise to burn this amount of calories off! A standard can of premixed spirit and cola, this has around 250 calories - this is the same amount of calories a person would eat in a medium calorie meal. One standard glass of wine has been incorporated in to the BGTY 1800 meal plan and can be consumed if desired.

If I am pregnant / breastfeeding, can I go on the Be Good To Yourself weight management program?

Weight management programs are generally not advisable during pregnancy or breastfeeding, unless specifically directed by your doctor or health care practitioner. This is because there are very specific nutritional requirements for you and your baby at this time.

Is the Be Good To Yourself weight management program recommended for children under the age of 18?

Weight loss programs are generally not advisable for anyone under the age of 18 unless specifically directed by their doctor or health care practitioner. This is because children and adolescents have very specific nutritional needs during their time of growth and development.

Is the Be Good To Yourself weight management program suitable for vegetarians?

Yes! There are a variety of options when creating healthy protein-dominant meals from vegetarian sources. The Be Good To Yourself meals can easily be tailored to suit vegetarian preferences. The Be Good To Yourself Shakes and Bars do contain dairy ingredients and are therefore not suitable for vegetarians who avoid dairy products or vegans.

Do I need to take a multivitamin or mineral supplement during the Be Good To Yourself program?

Yes. The Be Good To Yourself products do contain vitamins and minerals and the meal plan contains fresh and healthy foods, however we recommend "topping up" with a multivitamin, mineral and fibre supplement to make sure you are getting all of the micro nutrients that your body needs every day.

Can I join the Be Good To Yourself program if I have food allergies?

All potential allergens are listed on the packaging of the Be Good To Yourself products. Fortunately there is a huge choice of foods to make up meals and snacks and the Be Good To Yourself Wellness Coach can assist in designing a meal plan to suit your individual needs.

Do the Be Good To Yourself Shakes and Bars contain gluten?

No. All Shakes and Bars are gluten free. Maltodextrin is an ingredient listed on some of the products, however this is from a gluten free source.

Will I have any adverse effects from the Be Good To Yourself Program?

You may experience bad breath due to the change in your metabolism and food you are eating - using sugar-free gum can reduce this. Changes in bowel movements and frequency can occur - you may move your bowels more or less often and this relates to both the changes in your diet and the increased fibre in each meal. Of course, if you have any concerns or if symptoms persist, seek the advice of a pharmacist or healthcare professional.

What if my weight is not changing?

It is important to be aware of your weight but it can be counter-productive for you to weigh yourself every single day. As you start to lose weight, your body shifts and changes and the most important element is that your body is losing actual fat. If you weigh yourself at a different time of day, wear different clothing, are premenstrual or if they have just had a big glass of water - the scales won't be an accurate reflection of your true body weight.