The foods listed below are the ONLY food allowed on the Eating Plan. Do not deviate because you will not achieve the optimum results. Never assume something is the same type of food as those indicated.
|Serving Size is 100 grams defrosted|
|Red Meat:||Beef||Lean (any beef without fat)|
|Poultry:||Chicken||Breast only (no skin)|
|Turkey||Breast only (no skin)|
|Ostrich||Breast only (no skin)|
|Fish:||Tuna||In water/brine - drained|
|Prawns||Not crumbed or with batter and weigh only what you eat|
Protein: Dairy Products
|The following proteins should be eaten cautiously and infrequently as they may tend to slow weight loss
Serving Size is 70 grams
|Yoghurt:||Plain Yoghurt||175ml Low / Fat Free (less than 2% fat) No flavoured yoghurts!|
|Cottage Cheese (plain)||Fat Free / Low Fat. Not flavoured|
|Feta Cheese||Restriction of Feta of maximum once a week|
|Eggs:||One whole egg with three egg whites||Boiled, poached or scrambled or microwaved|
|Serving Size is 120 grams raw weight
You may combine as many veggies from the list as you like, as long as the combined weight is 120 grams
|Asparagus||May use tinned asparagus (be aware that high intake of asparagus may cause your urine to smell)|
|Onion||maximum 2 tablespoons per day|
|Tomato||maximum ½ per meal - 1 per day|
|Gem Squash||Use cooked weight - cook in shell, scoop out and weigh|
|Green Pepper||Only green|
|Patty Pans||Only green|
|Eggplant||Maximum 1 serving per day|
|Green Beans||Maximum 1 serving per day|
Fresh Fruit (no dried/juice/tinned fruit)
|Daily allowance is 2 - One at a time
Unless specified, use a medium sized fruit
Try to have an apple as one of your fruits, because of the fibre content. If it triggers you hunger (as it does with some people) elimate it.
|Apricot||2 x Medium = 1 fruit|
|Grapefruit||½ grapefruit = 1 fruit|
|Paw-paw||180gm = 1 fruit (not papino or papaya)|
|Green Melon||180gm = 1 fruit|
|Kiwi||160gm = 1 fruit|
|Carbohydrates are restricted while you are on the Eating Plan, to allow the balance in the body to be restored.
Daily allowance is 5, unless specified - Maximum of 2 per serving
Eat with meals or as snacks
The only carbohydrates allowed while on the Eating Plan are:
|Pyotts Hi-Toast Cracker Bread||Original - orange box|
|Rice Cakes||2½ = Daily allowance|
|Rye Vita||2½ = Daily allowance|
|NO oil, margarine, butter or fat of any kind may be used.
You may use Spray & Cook, or Cook & Bake, or Olive Oil Spray & Cook (always in moderation).
These allow you to do a stir-fry meal, or fry your egg, or make an omelet!
With a bit of creativity, your meals need not be boring and basic.
Condiments and Herbs
You may use:
It is important to check that, if you are having dried herbs or spices, that there is no starch added. Many manufacturers add modified starch, crushed cereal, cornflour, or some other starch agent- these will interfere with your results.
* Cinnamon - Helps regulate the menstrual cycle and checks flooding during menopause. It has a tranquilizing effect that helps reduce anxiety and stress. Early research suggests that cinnamon may help improve both glucose and cholesterol levels in the blood, a finding that may prove especially important for diabetics. In a study, type 2 diabetics who consumed as little as a gram of cinnamon per day experienced an improvement in their blood glucose levels after 40 days.
Tap or Mineral Water (not flavoured) & Cold-drinks:2 – 4 Liters of water every day. (Not more than 4 - not less than 2)
By choice: You may also have 1 Liter of DIET fizzy drink per day e.g.
TAB, Soda Water, Sprite Zero, Diet Pepsi, (limitation on Schweppes Lemon Lite – only max. 1 can of 340ml per day)
No Diet Coke or Coke Lite!
Coffee & Tea:
As much as you like but no milk or sugar. (No milk: Not skim milk, powdered milk or fat free milk!)
CoffeeOnly use 100% pure coffee (e.g. Ciro, Jacobs, Nescafe, Filter coffee)
Not allowed: chicory blends like Ricoffee/Frisco
Coffees are not limited but if the intake exceeds 8 cups a day, use De-caffeinated coffee.
TeaAny brands, but no flavoured or fruit teas. (no Berry tea or Lemon and Honey tea).
All pure Herbal Teas are allowed (i.e. Jasmine, Chamomile, Rooibos, etc)
You may cut a slice of lemon to put in your tea.
|It is important to take a good multi-vitamin supplement while on the Eating Plan.
Take one vitamin every morning after breakfast.
Specifications:B6 must be under 5mg for the day, as it can trigger hunger. Ensure a sufficient content of Calcium, Magnesium, Iron and Zinc and ideally, Chromium.
Some ideas for food preparation
|• Use TAB or Diet Sprite to cook food in: For example: Sweet & Sour Chicken Stir-Fry with vegetables using TAB, Vinegar, Herbs and Garlic.
• Food can be steamed, grilled, stir-fried, boiled, or fried in Spray-n-Cook.
• A non-stick frying pan is a useful tool.
• Use the Provitas or Cracker bread to make crumbed chicken or to add crunch to a salad or your yoghurt.
• Use the fruit (e.g. lemon) from your allowance to give the food some extra flavour
• Sweeteners add taste to meals.
• A salad dressing can be made-up by combining Vinegar, Herbs, Garlic, Water, Mayonnaise and Sweeteners.
• You can make up soups, curries and stews by combining your condiments, herbs and water.