In the NFI dietary Protocol you received, the foods were carefully combined to create a chemical reaction of lipolysis – the breakdown of fats – during digestion. For the NFI Protocol to work as intended, it is essential that you follow it as accurately as possible. The main instructions while following the NFI Protocol are as follows:
- Do not skip anything – you must consume at least the minimum quantity of each food.
- Do not add anything extra – for example, if tomatoes are not included in the plan, do not eat them.
- Follow the exact order of meals – do not swap lunch with dinner or change the order of days. Follow the NFI protocol exactly as it has been prepared for you.
Quantities
Are the food portions on the NFI meal plan somehow limited? You will find out in the following instructions to the NFI Protocol.
When following the Protocol, you do not count calories or carbohydrate units, even in the case of diabetics. All foods for which we have not specified a portion size can be consumed in quantities to your liking.
On the NFI meal plan, we present rice in its raw state, and the quantity provided represents the maximum allowed amount. Please consume only the quantity you are accustomed to. The rule is: the ratio of rice to vegetables on the plate should be no more than 1:1, and ideally, there should be more vegetables compared to rice.
It’s not about the quantity of food (whether less or more); what’s important is that you include each food item when preparing your meal. Even a small amount of a natural substance in a given ingredient is sufficient to trigger the desired chemical reaction and achieve the maximum effect of the NFI protocol. For instance, if an orange is on your meal plan, eating just one segment is enough if you can’t manage the whole fruit. If you skip the orange entirely, the natural compounds it contains won’t enter your body, and the chemical reaction that leads to the formation of fat-burning compounds won’t occur. Therefore, you must not omit any ingredient from the NFI meal plan. If you don’t enjoy it, consume at least the smallest amount.
What is not on the plan, DO NOT consume!
Some foods inhibit (slow down) or completely disrupt the planned chemical reactions of lipolysis and must not be consumed on specific days. For example, lemon or green parsley may be included in the plan on some days, but on others, the plan clearly highlights: NO LEMON THROUGHOUT THE DAY! Naturally, it is impossible to list all potential combinations of inhibitors or substances that could completely interrupt the chemical reaction in the plan. Therefore, please follow this rule:
Order of dishes
The order of days in the NFI Protocol must also be followed precisely. For example, an avocado consumed on Monday is meant to provide the body with specific substances necessary to catalyse (accelerate) a chemical reaction between two other food components included in the NFI protocol meal plan on Tuesday.
The timing of your meals during the day is equally important for the same reason. The substances consumed in ingredients at lunch need to be adequately digested to be available and capable of catalysing reactions between the foods eaten in the evening.
Meal times
Does the timing of individual meals affect the functioning of the NFI Protocol? Read the following NFI instructions.
The timing of your breakfast, lunch, or dinner is not crucial for the NFI protocol. You can have lunch at 3:00 p.m. and dinner at 9:00 p.m. if it suits you. The only important rule is to follow the exact order of meals. Do not swap lunch with dinner, have an afternoon snack instead of dinner, or make similar changes. For night shifts, adjust the schedule to align with your working hours. It is essential to maintain the minimum time intervals between meals, during which you should refrain from eating and stay hydrated:
- Between breakfast and the morning snack: at least 1.5 hours (ideally 2 hours),
- Between the morning snack and lunch: at least 1.5 hours,
- Between lunch and the afternoon snack: at least 1.5 hours (ideally 2 hours),
- Between the afternoon snack and dinner: at least 1.5 hours.
Each meal should be consumed within two hours (timed from the first bite to the last).
Food allergy VS food I don’t like
With each exclusion of certain foods, calculating lipolysis reactions becomes more complex, and the overall fat-burning process may take longer. If you are able to consume foods in at least minimal amounts (e.g., 1 tablespoon of avocado, 3 orange segments), please do not list these foods as allergies. If any food causes you an allergic reaction, do not consume it at all and contact us immediately to adjust your protocol.
Pastries
Instructions for consuming bread/pastries on the NFI Protocol.
Bread is rarely included in the NFI Protocol and is never part of the planned chemical reactions of lipolysis. If possible, it is always better to avoid it completely and instead consume more of the recommended vegetables. Typically, the NFI Protocol features a wholegrain roll with hummus, accompanied by a bell pepper of a specific colour.
If you choose to consume bread, the only restriction is that it must not be made from white flour.
Oils
Use oils in minimal amounts when preparing meals, ideally not at all. Do not use olive oil; if necessary, only use rapeseed or coconut oil. Occasionally, we include them in the NFI Protocol, but they are never part of chemical reactions. You can omit them entirely. If you do use them, limit it to no more than a quarter of a teaspoon.
When preparing soups, it’s ideal to caramelise onions without oil (dry method)::
Heat a pot with a metal bottom on medium heat. Test the correct temperature by dripping a large drop of water into the pot every 5–8 seconds. At first, the water will form small bubbles, then it will start to bubble vigorously and produce steam. Suddenly, it will begin to sizzle and move around the pan like small mercury-like balls. The correct temperature is indicated when one large circulating droplet forms with only a few small ones. If the large droplet breaks into many small ones, the pan is overheated and needs to cool down.
Once the pot reaches the right temperature, wipe away the test droplet with a paper towel, as caramelisation won’t occur in a damp environment. Add chopped onions and stir well. A desirable brownish coating will begin to form on the bottom of the pot. Continue stirring until you achieve the desired colour. At this point, if garlic is part of the recipe, add it. Stir for just a few seconds, then immediately add warm (not boiling) water or vegetable stock in an amount as if you were deglazing with water alone. Continue stirring until the onions become translucent.
Plant-based drinks (soya and almond)
Plant-based drinks are commonly used in the NFI Protocol for breakfast when preparing oatmeal. During the NFI Protocol, you may use soya, almond, oat, or rice drinks. Under no circumstances should you use coconut plant-based drinks for breakfast.
When purchasing a plant-based drink for the NFI Protocol, follow these guidelines: the brand does not matter, but make sure to buy a drink without added sugar – labelled as NO SUGARS (usually with orange or reddish packaging). After completing the NFI Protocol, you can choose a plant-based drink to suit your taste.
If you purchase a drink fortified with vitamin B12 (e.g., Alpro brand), do not heat it in the microwave. Microwaving destroys 30–40% of vitamin B12. Instead, take the drink out of the fridge beforehand to let it warm to room temperature, or gently heat it on the stove.
You can also purchase other brands or prepare a plant-based drink yourself at home. In this case, it is recommended to take vitamin B12 in tablet form at least once a week.
Almond and soya drinks can be used interchangeably during the NFI Protocol to avoid having open containers left over. There is no restriction on the amount of plant-based drink you can consume at breakfast.
Teas
Some store-bought teas contain added “hidden” sugars, which are difficult to identify among the listed ingredients on the packaging unless you have a background in chemistry. Therefore, as a precaution, we do not recommend bagged teas.
Lemon tea: For the NFI chemical lipolysis reactions, we use citric acid, naturally found in fresh lemons, which reacts better in a warm environment. Ideally, we recommend simply squeezing fresh lemon juice into warm (not boiling) water. Lemon tea MUST only be consumed when explicitly stated in your NFI meal plan. DO NOT drink it if it is not specified in your NFI Protocol.
Herbal teas: These are included in the NFI Protocol solely to diversify your hydration options. You may drink them if you wish, but it is not mandatory. We recommend diabetic tea from the pharmacy. Under no circumstances should you use peppermint tea during the NFI Protocol.
Fruit teas: These are also included in the NFI Protocol only for hydration variety. You may drink them if you wish, but it is not mandatory. We recommend teas with a red hue, such as forest fruit, strawberry, or raspberry. Under no circumstances should you use apple and cinnamon tea during the NFI Protocol.
Green and black tea: Please avoid drinking these teas while following the NFI Protocol. They contain caffeine, which, like coffee, disrupts the planned chemical lipolysis reactions. If you are accustomed to them and find it difficult to give them up, please email us so we can calculate their inclusion in your specific NFI Protocol. A possible response might be: “You may include green tea in the morning on days 2, 5, 7, 9, and 12, and in the afternoon on days 1, 3, 8, and 13.” With each new NFI protocol, the days on which you may consume teas containing caffeine must also be re-evaluated.
Coffee
While following the NFI Protocol, do not drink coffee or alcoholic beverages.
If you truly cannot give up coffee, please email us so we can adjust your specific NFI Protocol to include it. For example, the response might be: You may have coffee in the morning on days 2, 5, 7, 9, and 12, and in the afternoon on days 1, 3, 8, and 13.
With each new NFI Protocol, it is necessary to reassess the days on which you can drink coffee.
Follow the prescribed colour of food
Instructions for following the prescribed colour of vegetables in the NFI Protocol
As part of the NFI Protocol, only use bell peppers in red, yellow, or green (the so-called tricolour). The colour of the peppers determines their distinct chemical composition. If the NFI Protocol (NFI Diet) specifies green peppers, please avoid consuming red or yellow ones. Adhering to the prescribed colour is crucial for ensuring the proper course of the planned chemical reaction of lipolysis.
Occasionally, the NFI Protocol may specify “peppers of any colour.” In such cases, we recommend using the remaining colours available in your refrigerator.
During the NFI Protocol, please avoid using light green elongated peppers, referred to as “white peppers,” as they do not contain the chemical compounds necessary to achieve the planned lipolysis reaction.
The same applies to the red elongated pepper known as “kapia pepper.” Please avoid using it during the NFI Protocol.
As we described above, in the case of bell peppers, the colour is also crucial when it comes to apples. Please distinguish between red and green (yellow) apples. The variety of the apple is not important, only its colour.
If the colour of the apple is not specified in the protocol, feel free to choose an apple according to your preference.
Do the same with the onions as well. Please distinguish between red and the classic yellow onion.
Sometimes the NFI Protocol mentions “white onion”; please use the classic yellow one.
Dietary supplements and medicines
Do you take medication or dietary supplements? Please read the following instructions.
The NFI Protocol is nutritionally balanced, and while following it, you do not need to take dietary supplements. However, if you do not consume a plant-based drink fortified with vitamin B12, we recommend supplementing with B12 in tablet form after one month of following the NFI Protocol.
Regardless of whether you follow the NFI Protocol or not, we recommend supplementing with vitamin D, especially during the winter months.
Interruptions (holidays, family celebrations)
Are you planning a holiday or looking forward to a family celebration? Don’t forget to read these instructions for pausing the NFI Protocol.
Any disruption to the NFI Protocol can affect the planned chemical reactions in your body. Since everything is scheduled in a specific order for you, even something as simple as a business lunch with a client can disturb the planned lipolysis processes. Ideally, you should follow the NFI Protocol (NFI Diet) continuously, but of course, this isn’t always possible. So how can you “minimise the damage” and continue with NFI?
1-Day Break: A short break like this can happen to anyone, whether you make a mistake and forget something during the NFI Protocol or attend a wedding reception. During the break, try to focus on plant-based foods. If you must choose between meat and cheese or cream, opt for red meat. The following day, return to the NFI Protocol three days back and continue as usual. For example, if you took a break on Day 8, start again from Day 5 and proceed normally.
Week-Long Holiday: The same principles apply here as with a short-term break. For inspiration on how to eat during your holiday, refer to the section “After Completing the NFI Protocol.” Since this is a longer interruption, please go back at least seven days in the protocol. For instance, if you paused on Day 6 for your holiday, start again from Day 13 of your previous NFI Protocol.
Monitor your weight
When measuring weight while following the NFI Protocol, please adhere to the following instructions:
For the calculation of the NFI Protocol, it is important to provide the most accurate weight possible. Please weigh yourself in the morning on an empty stomach and without clothing.
While following the NFI Protocol meal plan (NFI Diet), avoid weighing yourself daily. Fluctuations in weight, either up or down, are normal due to water retention or irregular bowel movements. Ideally, weigh yourself every six days. On day 12, please send us your current weight so we can prepare the next NFI Protocol.
The rate of weight loss depends on the initial weight and whether the NFI Protocol is combined with exercise. For someone who does not exercise, it will be 1.5-2.5 kg per week, while for an active athlete, it can reach 2.5-3.5 kg per week.
For individuals with obesity, it is not uncommon to lose 5-9 kg in a week. With the NFI Protocol, such significant weight loss is not dangerous, as the protocol is not calorie-restricted and is nutritionally balanced. In the first few weeks, weight loss tends to be more pronounced due to the release of retained water.
Monitor your blood glucose levels
Important Instructions for Following the NFI Protocol for Diabetics.
For diabetics using anti-diabetic treatment (metformin, insulin, etc.), it is essential to regularly monitor blood glucose levels to prevent hypoglycaemia while following the NFI protocol. Always measure your blood glucose before meals, not after. Keep accurate records for your diabetologist as well as for the NFI team.
In the event of hypoglycaemia while following the NFI Protocol, we recommend consuming a banana.
If you follow the NFI Protocol correctly, you will typically notice a decrease in blood glucose levels very soon — usually between the seventh and tenth day of the protocol. You MUST immediately contact your doctor regarding reducing your anti-diabetic treatment to avoid hypoglycaemia. A personal visit is not necessary; a phone call will suffice.
Monitor your blood pressure
If you are taking pills for high blood pressure or any medication related to heart function, regularly monitor your blood pressure. After a few weeks on the NFI Protocol, your blood pressure will decrease significantly. Please contact your cardiologist regarding a reduction in your medication.
Similarly, cholesterol-lowering pills will likely no longer be needed after just a few weeks.
The NFI Protocol contains an image of food that is not mentioned in the text
What we mention in the text MUST be consumed in at least the minimum quantity, while the food shown in the image is optional. In this way, we have aimed to include more flexibility in the NFI Protocol. If there is a food item in the image that is not mentioned in the text, it is entirely up to you whether you consume it or leave it out.
The NFI Protocol includes two meals for lunch/dinner
If the NFI Protocol lists two main dishes (e.g., pasta and stuffed peppers), please choose one of them based on your preference. Both contain the chemical compounds required for the lipolysis reaction.
Note: If the NFI Protocol includes a soup and a main dish, or a main dish and a salad, please consume both.
The more precisely you follow all the instructions of the NFI Protocol, the better results you will achieve.
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