alli diet plan

The Alli Diet Plan: Does Alli Work? How To Follow It?

Alli (pronounced AL-eye) is an over-the-counter medication for overweight adults who are struggling to lose weight. With its easy accessibility and promise of weight loss, is Alli the answer to your weight loss? It is known that Alli Orlistat brings safe weight loss effects for users, maximizing the benefits of weight loss exercises and diet. So let’s learn together about Alli and Alli diet plan to achieve the most optimal effect in weight loss.

What is the Alli diet plan?

Alli is a new over-the-counter weight loss pill available in pharmacies. It contains the active ingredient Orlistat at a reduced dose of 60mg, compared with 120mg of the prescription orlistat (Xenical). So the Alli diet plan is a healthy diet, with fewer products containing bad fats and, importantly, the use of capsules is combined to create the Alli diet plan.

How does Alli work?

Alli is the brand name for a medicine called Orlistat. If that drug name sounds familiar, you may have seen it associated with a prescription weight loss pill called Xenical. Alli contains 60 mg of the drug orlistat and does not require a prescription. Xenical contains 120 mg of orlistat and requires a prescription from your healthcare provider.

The active ingredient in alli is Orlistat, a chemical that prevents some of the fat in your diet from being digested. When taken correctly, alli can help you achieve 50% more weight loss than you would through diet and exercise alone. Although alli is available over the counter, it isn’t suitable for everyone, so check with your GP before you try it. Alli should only be taken by adults over the age of 18 with a BMI of at least 28 (You can check your BMI here).

Related: How to Weight Loss with Phentermine Diet Plan?

How much weight could you lose using Alli?

When researchers studied weight loss with orlistat, they saw mixed results. For example, in a study cited by GlaxoSmithKline (the company that makes Alli), the drug helped 26 patients lose 5.6% of their total body weight in three months. It sounds great. But in a published study, researchers followed more than 100,000 orlistat users for three years. They found that patients lost about 2 pounds per month for the first few months. However, they did not maintain significant weight loss over the long term.

Alli can help you lose weight, but the weight loss is likely to be modest — perhaps just a few pounds more than you would lose with diet and exercise alone.

More than 40% of people who took alli while following a calorie-restricted diet and increased physical activity lost 5% or more of their body weight within a year.

When not to use Alli pills?

Do not take alli if:

  • You’re not overweight.
  • You are allergic to orlistat or any of the other ingredients of this medicine.
  • You are pregnant or breast-feeding.
  • You are taking ciclosporin
  • You are taking warfarin or other medicines used to thin the blood.
  • You are taking the oral contraceptive pill
  • You have cholestasis
  • You have problems absorbing food diagnosed by a doctor.

Talk to your doctor or pharmacist to adjust your dose when taking these medicines while on Alli diet plan:

  • Medicine for high blood pressure
  • Medicine for high cholesterol
  • Medicine for diabetes
  • Medicine for thyroid disease
  • Medicine for irregular heartbeat
  • Medicine for heart disease
  • Medicine for seizures
  • Medicine for HIV

How long can you take Alli?

If you lose about 1 pound (0.5 kilogram) a week during the first month, that is considered successful (the case when you follow a regular diet, use alli pill and exercise). Even losing 5% body weight within one year can make a big difference in your risk of developing disease.

If you have followed the 3 above and still do not lose at least 5% of your body weight in the first few months, the use of the drug is not giving much effect, now you can ask your health care provider to adjust the factors.

If within 6 months to 1 year the weight has not improved, then you should not continue taking the drug because there may be many side effects that you should check at the hospital, the cost of the drug is also a factor to consider.

Cons of Alli diet

Many Alli users who complain of side effects experience them in response to eating a high-fat meal.

But even with a careful diet, some Alli users may have problems.

According to the National Institutes of Health, some of the most common side effects of Alli involve changes to your bowel movements. Examples include oily or loose stools, an urgent need to go to the bathroom, oil seeping in your underwear, gas, abdominal pain, and difficulty controlling your bowel movements. Side effects are usually experienced within the first few weeks of taking the medication. Symptoms typically occur during the first few weeks of treatment and then go away. However, they may continue.

Other possible side effects include:

  • Headache
  • Back pain
  • Common cold symptoms
  • Menstrual changes

How to take Alli?

Alli can be taken immediately before, during a meal or up to one hour after a meal, up to three times a day. This usually means one capsule at breakfast, lunch and dinner. The capsule should be swallowed with water.

According to The Patient Information Leaflet for alli:

Alli should be used along with a reduced calorie, lower-fat diet. Daily fat intake should be distributed over three main meals and 30% of total calories.

Make every effort to avoid any high-fat meals while taking alli.

If you eat a fat-free meal, you do not need a dose of Alli. If you take Alli with a high-fat meal, you may experience more serious gastrointestinal side effects.

Alli may decrease the absorption of fat-soluble nutrients, including beta carotene and vitamins A, D, E, and K. Take a multivitamin at bedtime and at least two hours after your Alli dose.

How many calories and fat you should eat on alli diet?

For alli diet works to be effective, you need to keep track of your calories and fat intake.

Standard daily calorie intake that you should maintain (with or without Alli) for weight loss:

  • Women should aim to eat between 1,200 and 1,800 calories each day, depending on their weight and how often they exercise.
  • Men should aim to eat between 1,400 and 1,800 calories each day, depending on their weight and how often they exercise.

For fat target

You should not eat more than 42g of total fat daily or 15g of fat at each meal. For example, you are not eat a standard supermarket cheese sandwich because it contains 15g – 20g of fat.

Foods you should eat

The diet combined with Alli must be a healthy one, full of nutrients and minimize bad fats. Therefore, in a menu that needs to be full of nutrients to supplement nutrients for the body, the following will be a group of necessary substances to support a successful weight loss plan. What they are, let’s look together to understand.


Found in rice, pasta, bread, potatoes and beans. Carbohydrates are a basic ingredient in food that the human body uses for energy. Carbohydrates include simple carbohydrates (simple carbohydrates) and complex carbohydrates (complex carbohydrates). Benefits of consuming carbohydrates:

  • Help with weight gain
  • A good source of nutrition
  • Effective weight loss support
  • Increase energy along with improving exercise performance
  • Good for heart
  • Good for the spirit
  • Hormone assimilation and muscle mass growth


Found in meat, fish, cheese, eggs, tofu and beans. Proteins, also known as proteins, are biological molecules or macromolecules containing one or more chains of amino acids linked together by peptide bonds. Protein plays a very important role in the body. Basic will include:

  • Protein plays a role in the body’s structure, maintenance, and development, forming the basic substances for life activities.
  • Protein is involved in the transport of oxygen and nutrients.
  • Protein plays a protective role in the body.
  • Protein regulates water metabolism and balances pH in the body.
  • Protein participates in the body’s energy balance.


Found in oily fish, nuts and seeds, egg yolks and avocados. Fat is a food vital to life and has a structural and metabolic function. They are an essential part of the diets of most heterotrophs (including humans) and are the most energy-dense and, therefore, the most efficient form of energy storage. Healthy fats positively affect the body:

  • It helps reduce the risk of heart disease
  • It helps maintain blood sugar levels
  • It helps increase good cholesterol
  • Effective hunger control
  • It helps protect vital organs

Fruit and Vegetables

Green vegetables provide trace elements as well as protective substances, help the body develop healthily, and enhance resistance. Dark green leafy vegetables and yellow and red vegetables and fruits are a source of vitamin A to help brighten eyes and increase resistance; Iron helps fight anemia iron deficiency, children’s bodies grow and develop well.

Vegetables and fruits also contain a lot of fiber and antioxidants, so they have the effect of improving health, preventing chronic non-communicable diseases such as heart disease, high blood pressure, cancer… Eating vegetables also reduces blood sugar levels cholesterol and increases folic acid in the blood.

  • It helps reduce bad cholesterol in the blood
  • Good for bones and joints
  • Protect and prevent cardiovascular disease
  • Helps with weight control
  • Prevention of cancer

Milk and Dairy Products

Found in milk, yogurt and cheese. Dairy products provide the amount of calcium necessary for the growth and development of the body, helping to prevent osteoporosis.

  • Prevent obesity…
  • Control blood pressure. …
  • Reducing the risk of cancer…
  • Reduced risk of metabolic syndrome. …
  • Beneficial for sleep…
  • Prolonged feeling of fullness.

Tips to follow alli diet effectively

  • Instead of choosing red meats, choose lean proteins such as turkey, chicken and fish selections for meals when you eat out. They should be grilled, baked or steamed.
  • Do not use dressings and mayonnaise. Instead, you can choose fat free versions or season your food with spices.
  • Use fat free cooking sprays to cook your foods.
  • Side dishes should be made up of vegetables.
  • If you order soup, choose broth based selections over cream based soups.

Some free resources so you can proactively set up a low-calorie, low-fat meal plan for your alli diet

  • The NHS 12-week weight loss plan: This diet plan is based around the concept of eating 600 fewer calories each day, it encourages sustainable weight loss.
  • The US only website for alli: This site is for residents of United State only, but you can still sign up for suggested meals, recipes, and to log your weight loss.

1-day sample menu for Alli diet

Breakfast: French toast with strawberries

Lunch: Goat cheese salad

Dinner: Mediterranean stuffed eggplant (aubergine)

Snacks: Berry medley and peach yoghurt smoothie


  • Breakfast: Two slices of toast with low-fat spread and one boiled egg
  • Lunch: Non-cream soup with bread or toast, salad, and one portion of fruit
  • Dinner: Grilled chicken with a jacket potato and vegetables, followed by fruit salad

More alli sample meals you can try at home

Ideas for a meal in Alli diet plan

Based on the principles of establishing a diet for people with obesity, you can refer to the scientific eating menus to lose weight below. Depending on the status of excess fat and the purpose of weight loss, you can choose and apply the menu that is right for you — suggestions for 7 days of healthy eating, high in carbs and low in bad fats.

Breakfast Lunch Dinner
Monday Banana smoothie Tofu Salad Mixed vermicelli with chicken
Tuesday Oatmeal Porridge Bean Salad Mixed vegetables
Wednesday Fruit yogurt Boiled eggs and mixed salad Grilled meat and boiled vegetables
Thursday Boiled eggs Boiled Pork Pan-fried tuna
Friday Strawberry smoothie Salmon and cucumber salad with meat roll Salmon and cucumber salad with meat roll
Saturday Egg omelet Mixed vegetables Pan-fried salmon and boiled vegetables
Sunday Boiled asparagus and avocado smoothie Stir-fried beef with celery Eggs, meat and vegetables

In addition to 3 main meals, you can still eat more snacks as usual when using alli, but you should only eat 2 snacks per day.

Some snack ideas include fruit salad, pretzels, fat free pudding, low fat crackers, carrot sticks and celery with fat free cream cheese,…. They should be low in fat, but still with the ability to curb your hunger.

Warning and precautions

You should maintain a low-fat diet to limit the unwanted side effects of alli.

Talk to your doctor or pharmacist before taking alli if you have diabetes or kidney disease.

This medicine must not be taken by children and adolescents under 18 years old.

There are many healthy weight-loss plans that can be incorporated while using alli, but I highly recommend that you should work with your health care provider to evaluate the potential benefits and risks of alli or any other weight-loss pills. Or both can create a weight loss plan that’s right for you.

Based on the principle of establishing a diet, you should choose for yourself a suitable menu, then strictly follow the set plan. Besides a scientific diet, regular exercise will also help you lose weight faster. Hopefully, the article about the Alli diet plan with use with a healthy diet will give you a positive perspective on weight loss drugs and healthy diet combinations.

Don’t forget to find out more Diet plans and Recipes on

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