Messages sent before 5 pm on weekdays will be replied to the same day. Messages outside working hours will be answered the next morning. Public holiday notices are posted on the WhatsApp Channel.

Tip for faster responses: Send all your photos and notes for the day in a single message. Our system shows the oldest message first — multiple pings push your message to the back of the queue.

Before you start eating

Getting the most from your diet plan

Your personalised diet plan will be shared with you. An onboarding webinar will walk you through exactly how to follow it.

Measure all meals using your steel measuring cups. Portion accuracy is what keeps you within your calorie target.

No extras — ghee, papad, and pickles are not on the plan. Just 1 tbsp of ghee is over 100 calories. These hidden additions can add up to 1,000 extra calories in a week.

The full list of items that count as hidden extras is on the Things to Buy page. If you are unsure about anything, message your nutritionist before adding it.

If you do have something extra, just let your nutritionist know — honesty makes the program work.

Disclaimer

Please read before starting The 4:4 Challenge is a structured nutrition and movement program designed for generally healthy adults. It is not a substitute for medical advice, diagnosis, or treatment. If you have a pre-existing medical condition, are pregnant, breastfeeding, or on medication, please consult your doctor before beginning.

Supplements recommended in this program are general suggestions. Always verify dosage, brand suitability, and third-party certifications with your nutritionist before purchasing. Results vary between individuals and are not guaranteed.

Nourish with Sim is not liable for any adverse effects arising from failure to follow the program guidelines as shared.

Welcome to Your4:4 Challenge

Welcome to Your
4:4 Challenge