For breakfast you can choose one of the following options:
1. 50g cheese (excludes feta) and 85g vegetables.
2. 40g fish and 60g vegetables.
3. 1 egg and 70g vegetables.
4. 1 yogurt (can be mixed with one fruit from your daily allowance).
For lunch you can choose one of the following options:
1. 110g meat and 90g vegetables.
2. 105g meat and 105g vegetables.
3. 105g chicken and 90g vegetables.
4. 95g fish and 115g vegetables.
5. 100g fish and 100g vegetables.
6. 70g cheese (no feta) and 110g vegetables.
7. 65g feta and 95g vegetables.
For dinner you can choose one of the following options:
1. 95g meat and 105g vegetables.
2. 115g chicken and 100g vegetables.
3. 110g chicken and 120g vegetables.
4. 115g fish and 115g vegetables.
Daily snacks per day is:
- 8 Crackers
- 3 Fruit
No Deviations = Optimum Results
It is essential that you drink at least 6-8 glasses of water per day. That means 2 liters.
It is recommended that you keep a large 1 liter cup of water next to you, and drink constantly during the day - obviously, filling it twice daily. Your body fat is like a sponge, and it contains toxins. With rapid fat breakdown on the diet, these toxins are released into the bloodstream, and the water is essential to flush out the toxins.
The following foods are the only foods allowed on the diet program
Red meat:
- Beef: Lean (any steak without fat).
- Veal: Lean (any steak without fat).
- Game: Lean (any steak without fat from Venison Meat).
** Do not buy minced beef off the shelf, as it is often not pure and contains fats. If you want minced beef, select a lean steak with no fat, and ask the butcher to mince it for you.
Poultry:
- Chicken: Breast only (no skin, de-boned, fat removed).
- Turkey: Breast only (no skin, de-boned, fat removed).
- Ostrich: Breast only (no skin, de-boned, fat removed).
** "Chicken" from lunch and dinner means poultry, and you may substitute chicken with turkey or ostrich.
Fish:
- Calamari.
- Crayfish.
- Hake.
- Kingklip.
- Prawns.
- Sole.
- Tuna: In brine water, NOT in oil.
- Whiting.
** All the above fish and seafood should not be crumbed (fried) or cooked with butter or oil. Weigh only the fish meat without the bones/skin/shells.
- Yogurt: 175ml plain fat-free (not flavored).
- Cheese: Low fat or fat-free (allowed once a day). Cottage, Mozzarella, or Ricotta.
- Feta cheese: Low fat or fat-free, vacuum packed (ALLOWED ONLY ONCE A WEEK).
** No milk is allowed on this diet, also no coffee creamer/whitener. No flavored yogurt or cheese is allowed. Cheese is allowed once a day. Feta cheese is allowed once a week.
Only one egg is allowed per day.
Vegetables may be fresh or frozen:
- Asparagus: Fresh or tinned in water.
- Baby marrow.
- Cabbage.
- Cauliflower: No broccoli, only cauliflower.
- Celery.
- Cucumber.
- Green pepper: No red or yellow, only green is allowed.
- Lettuce: Do not add Caesar salad croutons or sauce.
- Mushrooms: Fresh or tinned in water.
- Onion: A maximum of 2 tablespoons/ 20g per day is allowed.
- Parsley.
- Patty pans.
- Spinach.
- Squash: Gem squash, cooked weight, weigh only what you eat.
- Tomato: A maximum of half a tomato per meal, maximum of one a day, large tomatoes, not cherry or grape tomatoes.
- Zucchini.
** Weigh your frozen vegetables after defrosting and draining off the excess water. Or better yet, weigh your vegetables after you have cooked them.
Fruits:
- Apple: Medium size.
- Apricot.
- Grapefruit: Small size.
- Green melon: 180g peeled.
- Kiwi: 160g peeled.
- Lemon.
- Mango.
- Naartjie (Mandarin).
- Nectarine.
- Orange: Medium size.
- Pawpaw: 180g peeled, must be orange in color, not pink, no papino is allowed.
- Peach.
- Tangerine.
** It is recommended to have an apple a day as part of your fruits. If, however, an apple triggers your hunger, as it does with some people, eliminate it from your diet. Fruits are optional, but recommended as it has vital vitamins. Fruit may also take away cravings for sweets.
Crackers:
- 1 Provita.
- 1 Pyotts Crackerbread Weat: Original flavor only.
- 1/2 Ry-vita.
- 1 Rice cake: 5.85g per rice cake.
** Carbohydrates are restricted while you are on the diet, to allow the balance in the body to be restored. No bread of any kind is allowed. The only carbohydrates allowed are the ones mentioned above. Never have more than two crackers per meal. Crackers are optional, but if you feel hungry, or you have cravings, a cracker may take it away, with a portion of fruit.
Fat:
- Mayonnaise: One teaspoon (5g) of low-fat mayonnaise is allowed per day.
- Limited quantities of cooking spray or olive oil spray is allowed to cook your food.
** No oil, margarine, butter, or fat of any kind may be used while you are on the program.
Condiments and herbs:
- All herbs: Basil, rosemary, oregano, and the rest.
- Black pepper.
- Cinnamon.
- Cloves.
- Curry: No starch added.
- Garlic.
- Ginger.
- Mustard: Powder only.
- Salt: Only limited amounts.
- Vinegar: Apple, balsamic, or white.
** No purchased sauces are allowed. You may make your own sauce by using spices, water, and vinegar. No purchased salad dressing is allowed. Combining vinegar, herbs, garlic, water, and sweetener can make up a salad dressing.
Beverages:
- Non-flavored mineral water (unlimited).
- Fizzy drink: Up to 1 liter of either Diet Sprite, Sprite Zero, Soda Water, Tab, Coke Zero, Coke Light, or 340ml of Schweppes Lemon Lite.
** No alcohol is allowed at all. People who are used to drinking alcohol find this rule harsh, but it is only for a limited time and worth the effort.
Coffee and tea:
- You can drink unlimited amounts of coffee and tea, but with no added sugar or milk.
- Coffee: Only 100% pure coffee made out of coffee beans with no flavors of any kind. If you drink more than 8 cups of coffee, use decaffeinated coffee.
- Tea: Hot or iced. Any brands, but no flavored or fruit teas such as berry teas, lemon and honey teas, and the like. All herbal teas are allowed such as rooibos, jasmine, chamomile, green tea, etc.
** No sugar is allowed on the diet program. You may use artificial sweeteners based on Aspartame. You may also use up to 5 tablets/sachets of Splenda or Stevia per day. One sachet of sweetener should be 1 gram. No milk of any kind is allowed, not even fat-free, milk powder, or coffee creamer. If you put a slice of lemon in your tea, do not squeeze it to add the juice, if you do so, just count the lemon as one of your fruits for the day.
Chewing gum:
You may chew 4 to 5 pieces of sugar free gum per day. More than that may trigger your appetite. Fruit gum is not allowed.
Out of experience, any multi-vitamin should do. It is highly recommended that everyone take multi-vitamins, firstly for your health, secondly for your immune system.
Instructions regarding the diet program:
- The program includes 3 meals a day. Each one has a number of possible selections. See the above breakfast, lunch, and dinner.
- You may not choose two selections from the same meal. For example, if you choose yogurt for breakfast, you may not choose an egg for lunch.
- Do not increase or decrease any of the quantities on the program. It works like a prescribed medicine for you. The exact portions are important for your body.
- The quantities have to be precise, always weigh your food!
- You must weigh your food raw, meaning, before you cook it.
- Do not skip meals! You must have your "medicine" three times a day in the form of meals.
- Keep a 5 hour minimum interval between meals, so, you have to eat every 5 hours or more.
- Your last meal of the day must not be later than 21:00.
- Your daily fruit and crackers can be eaten with any of the meals, or between meals.
- You can swap the order of the meals you want, so, you can have breakfast for dinner, dinner for lunch, and lunch for breakfast, or however you want to swap it.
- A meal consists of a protein together with a vegetable portion on the same line.
** It is a good idea to mix your vegetables to make up your prescribed portion of vegetables, as long as you do not exceed your total quantity for that specific meal. Where your meal indicates two proteins or more on one line, it means that you may have only one of them, for example: 100g fish/chicken, you must choose between fish and chicken...
Good luck to all of you out there that want to take on this 12 week challenge.
