Things you will need
Everything You Need for the 4:4 Challenge
Curated links, nutritionist-approved picks, and clear reasons why — all in one place.
Supplements
Always verify brand, dosage, and third-party certification with your nutritionist before buying.
Important: Check Before You Buy These are suggested brands. Before purchasing any supplement, please confirm the brand and dosage with Sim. Only buy supplements that are third-party certified. You can verify at unboxhealth.in.
100% plant-based Omega-3 from algae — the same source fish use. Fewer fishy burps, batch-tested, and third-party certified.
Chosen for its 14 diverse strains plus prebiotic fibre. Strain diversity matters more variety means better gut ecosystem support.
A soluble fibre that feeds good gut bacteria, slows digestion, and helps maintain stable blood sugar. A cornerstone of this program.
Kitchen Tools
One tool that makes accurate portioning easy from day one.
Steel over plastic — no BPA risk, lasts forever, easy to clean. Portion accuracy is key on this program.
Functional Foods
These are not ordinary grocery items — each one plays a specific role in the program.
High in omega-3, soluble fibre, and protein. Expands in liquid to keep you full and slow glucose absorption.
One of the richest sources of Vitamin C. Supports metabolism, immunity, and skin health. Use powder for convenience or grind one fresh amla daily.
Live cultures from fermented vegetables directly feed your gut microbiome. Kimchi is one of the most researched fermented foods for gut diversity. We have included simple recipes under the recipe section for you to make fermented vegetables at home, This link is for convenience. Simrun uses their Fire Kimchi as she loves the spice. Please keep in mind that fermented foods are sour and pungent by nature.
High-Protein Staples
Protein is the foundation of every meal on this program. These picks make hitting your targets easy.
Higher protein, lower fat than regular paneer. Keeps you in a caloric deficit without sacrificing satiety.
11g of protein per 100g — the best taste-tested high-protein yogurt we have found. Works as a snack, meal base, or dip.
Choose any brand that offers at least 7g of protein per 2 slices. Avoid breads with added gluten.
For overnight oats you need quick-cooking oats, not steel-cut. They soften overnight without cooking and are high in beta-glucan fibre.
Ceylon vs Cassia Cinnamon
This matters. The wrong cinnamon in large amounts can be harmful.
Only Ceylon cinnamon (true cinnamon) has the health benefits referenced in research. Cassia — which is what most supermarkets sell — contains high levels of coumarin that can be toxic in large amounts.
Ceylon (left) has thin, papery layers. Cassia (right) is a single thick roll.
