The pack comes with three gel syringes, a tooth mould (looks like a mouth guard), battery UV light and an instruction booklet. I started using the whitening gel and the mould, 10 minutes a day for around a week. I normally would do it right before bed so I would eat afterwards to help the whitening process. After this week I used it around twice a week for 4 weeks, including while I was on holidays in Bali. I avoided drinking coffee and even the Kopiko lollies I love! Other than that, I found I didn't really need to cut out any foods as I didn't have any pre-existing stains on my teeth anyway.
I noticed my teeth went from around a grade 7 on the chart to around a grade 3. I found the kit was a lot more effective that I first thought, actually proved to work quite well. If you're looking to do teeth whitening at home that's safe and effective, I definitely would use HiSmile! I'll be continuing to use mine over Christmas and New Years while I'm seeing family and eating so many different foods. I already received a few compliments at work and they've asked me which dentist I go to!