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Updated 08 June 2016

10-day eating plan: Part 2 (day 11–20)

Day 11–20 of a healthy weight loss plan that can help you lose more weight, and that you can use for the rest of your life as a basis for staying slim.

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Shaking off the first 2 kg or so was just a foretaste. You can lose even more weight until you've reached your ideal body weight and stay slim for the rest of your life. You never have to get fat again if you use this ten-day eating plan as a basis.

Maintain your ideal weight

Health24.com and the Nutrition Information Centre of the University of Stellenbosch (NICUS) put together the follow-up eating plan. If you follow the ten-day eating plan and walk briskly for at least 20–30 minutes per day, you should lose 1 kg per week if you're overweight, and be able to maintain your ideal weight without difficulty. 

The ideal is, however, that you make the ten-day plan the basis of your future eating plan so that you literally never have to gain weight again. 

By exchanging foods according to the useful tips given by dietitians Irene Labuschagne and Celeste Naudé, you can alternate the eating plan and make sure you will not get bored or tired of certain foods.

Here are a number of tips from Irene and Celeste to help you: 

1. Start every day from scratch and forget about yesterday's mistakes. Don't wait for the following Monday – there's nothing wrong with Tuesday, Wednesday or Thursday. Healthy food tastes good – enjoy it.
2. Give yourself a realistic time to lose a realistic amount of weight. Rather set yourself smaller targets, e.g. to lose a minimum of 2–4 kg per month. The ideal amount of weight to lose is regarded as 0,5 to 1 kg per week. Weight loss can only be achieved if you take in fewer calories than you use, and it is usually suggested that you cut your current intake by 2,100 to 4,200 kJ per day.  
3. Weigh yourself once a week, not every day. Carry on doing this, even when you've reached your ideal weight.
4. It is always easier to lose weight if you can convince one or two friends to do it with you.
5. If you tend to snack between meals, it is better to eat 4–6 smaller meals at set times than three main meals per day. 
6. Sit at a table, eat slowly and in a relaxed atmosphere. Get up from the table immediately when you have finished eating. Don't eat while doing something else, e.g. watching TV or reading. 
7. If you find it difficult to drink water, you can enjoy zero-calorie fluids (e.g. soda water, TAB, Coke Light, Schweppes Lemon Lite) or artificially sweetened concentrates (e.g. Low cal, Sweet O or Diet Lecol).
8. Sweetened fruit juices contain a lot of sugar. Choose unsweetened varieties and dilute with water or soda water.
9. When attending social events, be aware of what you eat and make clever food choices, for instance:

  • Choose a baked potato with fat-free cottage cheese or steamed rice instead of French fries.
  • Choose a clear/lite soup instead of a cream-based soup.
  • Choose foods that are steamed, boiled or over-baked instead of deep fried foods.
  • Be careful of pastas and vegetarian dishes as they often contain a lot of cheese, cream etc.  
  • Choose a fruit salad or sorbet instead of a rich desert like a chocolate mousse or cheese cake.
  • Prepare just enough food for each meal – leftovers are an unnecessary temptation.
  • Never go shopping on an empty stomach.
  • You will lose weight more quickly if you do exercise. Exercise at least three times per week for 20–30 minutes. Brisk walking, jogging, cycling, dancing or any other exercise is good. 
  • If hunger pangs are driving you mad, have something light like a cup of tea, a cup of thin, clear vegetable soup, raw vegetables, fruit or a glass of diet soda. 
  • Think ahead and plan your menu, shopping list and meals. Keep healthy snacks at hand for when you get hungry, to prevent grabbing the first, best option, which is usually high in energy, fat and sugar.

10-day menu, part 2 (day 11–20, and thereafter):

Remember to remove all visible fat from food and not to use any fat during preparation that isn't part of the recommendations for that day.

DAY 11

Breakfast
1 c wholewheat cereal
125 ml fat-free milk or yogurt
1½ cup fresh strawberry or other cut fruit
tea or coffee without sugar with 40 ml fat-free milk

Light meal
2 slices wholewheat bread (30g slices)
¼–½ c fat-free cottage cheese 
mixed salad (1 medium tomato, cucumber, lettuce, 4 olives [7–8 if small] or 2 t low-fat mayonnaise or 1 t salad dressing)
1 glass water or diet soda 
tea or coffee (no sugar with 40 ml fat-free milk) 

Main meal
1 roasted chicken breast (no skin)
1 c oven-baked sweet potato with skin or cooked brown rice
green beans – unrestricted
cauliflower – unrestricted
2 t olive/canola/sunflower oil, soft margarine or salad dressing
1 glass water or diet soda 

Late at night
tea or coffee (no sugar with 40 ml fat-free milk) 

Snacks spread throughout the day. Preferably divided into 2 light snacks 
6 Provitas/4 Ryvitas with Marmite or fish paste
1 t margarine or ¼ avocado
1 medium apple
1 small banana
water or diet soda or black rooibos tea
2 c fat-free yogurt (plain or artificially sweetened) or fat-free milk 

DAY 12

Breakfast
1 c oats or other cooked porridge or 2 slices wholewheat bread
125 ml fat-free milk
¼ c dried fruit (add raisins to sweeten porridge) 
tea or coffee (no sugar with 40 ml fat-free milk) 

Light meal
1 small pitta bread (preferably brown, 15 cm across)
30 g tuna (in brine)
mixed salad (1 medium tomato, cucumber, lettuce, olives [8–10 if small] or 2 t low-fat, mayonnaise or 1 t salad dressing)
1 glass water or diet soda
tea or coffee (no sugar with 40 ml fat-free milk) 

Main meal
1 medium pork chop, roasted with onions and bell peppers
1 c pumpkin
½ c peas 
cabbage cooked with onions and beef extract
tomato slices
2 t olive/canola/sunflower oil or soft margarine or salad dressing

Late at night
tea or coffee (no sugar with 40 ml fat-free milk) 

Snacks spread throughout the day. Preferably divided into 2 light snacks
6 Provitas/4 Ryvitas/2 slices seed loaf or low-GI bread with Marmite or fish paste
1 t margarine or 2 t peanut butter
1 medium orange
2 medium guavas
water or diet soda or black rooibos tea 
2 c fat-free yogurt (plain or artificially sweetened) or fat-free milk 

DAY 13

Breakfast
2 slices low-GI bread or seed loaf (thin slices – 30 g each), toasted
30 g low-fat cheese
1 t margarine or ¼ avocado
tea or coffee (no sugar with 40 ml fat-free milk) 

Light meal
Spring salad: 1 boiled egg or ½ smoked chicken breast, 1 c cooked pasta, 1 medium tomato, cucumber, lettuce, celery, 1 medium apple, ½ cup raw mushrooms, 10 small olives 
1 glass water or diet soda 
tea or coffee (no sugar with 40 ml fat-free  milk)

Main meal
grilled, herb-and-lemon fish fillet (hake or kingklip with fresh thyme and black pepper) 
1 medium baked potato
1 c mixed vegetables 
cooked or fresh asparagus – unlimited
1 large tomato, lightly fried in 2 t olive oil (thick slices)
1 glass water or diet soda 

Late at night
tea or coffee (no sugar with 40 ml fat-free milk) 

Snacks spread throughout the day. Preferably divided into 2 light snacks
2 rice cakes with Marmite or Bovril
1 breakfast granola bar
1 small pear
1 medium apple
1 glass water or diet soda or black rooibos tea 

DAY 14

Breakfast
1 c wholewheat breakfast cereal 
125 ml fat-free milk
¼ c raisins 
tea or coffee (no sugar with 40 ml fat-free milk) 

Light meal
1 brown bread roll
30 g low-fat cheese
tomato
lettuce
onion and bell pepper 
1 t pesto
1 glass water or diet soda
tea or coffee (no sugar with 40 ml fat-free milk) 

Main meal
½ c lean mince with tomato, onion, bell pepper and garlic sauce 
1 c cooked spaghetti
French salad with 10 olives and ¼ avocado
1 glass water or diet soda

Late at night
tea or coffee (no sugar with 40 ml fat-free milk) 

Snacks spread throughout the day. Preferably divided into 2 light snacks
2 Ryvitas with margarine, Marmite or fish paste
3 c popcorn (no butter or oil)
1 medium pear
1 small banana 
water or diet soda or black rooibos tea 
2 c fat-free yogurt (plain or artificially sweetened) or fat-free milk

DAY 15

Breakfast
1 c wholewheat breakfast cereal or 2 slices wholewheat, low-GI bread 
125 ml fat-free milk or yogurt or ½ cup fat-free cottage cheese as a topping for the bread
2 medium guavas or ½ glass unsweetened juice
tea or coffee (no sugar with 40 ml fat-free milk) 

Light meal
1 medium baked potato
30 g low-fat cheese and spring onions
½ c baked beans in tomato sauce
mixed salad (1 tomato, cucumber, lettuce, olives or 2 t low-fat mayo or 1 t regular salad dressing)
1 glass water of diet soda 
tea of coffee (no sugar with 40 ml fat-free milk) 

Main meal
1 fish fillet (snoek) roasted with fresh herbs, garlic and lemon
1 medium sweet potato, oven-baked
stir-fry with 1 c cooked wild rice, mixed vegetables (cauliflower, sun-dried tomatoes, green beans, mushrooms, bell peppers and onions)
2 t olive/canola/sunflower oil or soft margarine or salad dressing

Late at night
tea or coffee (no sugar with 40 ml fat-free milk) 

Snacks spread throughout the day. Preferably divided into 2 light snacks
6 Provitas/4 Ryvitas/2 slices wholewheat bran with Marmite or fish paste
1 t margarine or 2 t peanut butter
1 medium orange
1 medium apple of pear 
water or diet soda or black rooibos tea 
2 c fat-free yogurt (plain or artificially sweetened) or fat-free milk 

DAY 16

Breakfast
2 slices wholewheat toast
30 g low-fat cheese and tomato slices
1 t margarine or ¼ avocado
1½ c fresh fruit salad
tea or coffee (no sugar with 40 ml fat-free milk)  

Light meal
1 small pitta bread (preferably brown, 15 cm across)
30 g fresh salmon (or tinned, in brine)
rocket leaves, peppadews, cherry tomatoes, gherkins, spring onions, 2 tablespoons avocado, ¼ c fat-free cottage cheese and coarse black pepper 
1 glass water or diet soda 
tea or coffee (no sugar with 40 ml fat-free milk) 
1 glass water or diet soda
tea or coffee (no sugar with 40 ml fat-free milk) 

Main meal
Stir fry: 90 g lean beef or pork (cut in strips), fresh mushrooms, cabbage, broccoli, carrot, onion, green beans, tomato, courgettes and spinach lightly fried with 2 teaspoons olive oil. Flavour with mixed spice, garlic and fresh herbs.
1 c basmati rice
1 glass water or diet soda 

Late at night
tea or coffee (no sugar with 40 ml fat-free milk)

Snacks spread throughout the day. Preferably divided into 2 light snacks
1 breakfast granola bar
3 Provitas with Marmite or fish paste or tomato
1 medium apple
1 small banana 
1 glass water or diet soda or black rooibos tea
2 c fat-free yogurt (plain or artificially sweetened) or fat-free milk 

DAY 17

Breakfast
1 c wholewheat breakfast cereal 
125 ml fat-free milk
2 medium guavas
tea or coffee (no sugar with 40 ml fat-free milk)

Light meal
2 slices wholewheat toast 
1 small boiled egg
lettuce
tomato
cucumber
2 teaspoons low-fat mayo or 1 t salad dressing or margarine
1 glass water or diet soda 
tea or coffee (no sugar with 40 ml fat-free milk) 

Main meal
1 grilled chicken breast (paint with 1 t olive oil and bell pepper and/or Tabasco sauce to taste)
1½ medium potatoes roasted in the oven with skin (cut in quarters and paint with 1 t olive oil or use olive oil spray)
1 boiled winter squash
½ c mixed carrots and peas

Late at night
tea or coffee (no sugar with 40 ml fat-free milk)

Snacks spread throughout the day. Preferably divided into 2 light snacks
6 Provitas/4 Ryvitas/2 slices low-GI bread with  Marmite or fish paste 
1 t margarine or 2 t peanut butter
1 medium orange
2 medium guavas
water or diet soda or black rooibos tea
2 c fat-free yogurt (plain or artificially sweetened) or fat-free milk 

DAY 18

Breakfast
1 c oats or other porridge or 2 slices wholewheat bread 
125 ml fat-free milk
¼ c dried fruit (add raisins to oats porridge for sweet taste) 
tea or coffee (no sugar with 40 ml fat-free milk) 

Light meal
1 brown bread roll
2 thin slices of ham
1 medium tomato, cucumber, lettuce, 2 teaspoons low-fat mayo or 1 teaspoon salad dressing
1 glass water or diet soda 
tea or coffee (no sugar with 40 ml fat-free milk)

Main meal
1 fish fillet (cob or hake), grilled with fresh herbs, garlic, sun-dried tomatoes, black pepper and lemon
½ small butternut (1½ c ) filled with spinach
2 tablespoons mushroom or pepper sauce
½ c cooked baby carrots
Use as required: 2 t olive/canola/sunflower oil or soft margarine or salad dressing

Late at night
tea or coffee (no sugar with 40 ml fat-free milk)

Snacks spread throughout the day. Preferably divided into 2 light snacks
3 Provitas with Marmite or fish paste or tomato
2 dried pear halves
1 glass water or diet soda or rooibos tea 
2 c fat-free yogurt (plain or artificially sweetened) or fat-free milk 

DAY 19

Breakfast
1 c wholewheat breakfast cereal 
125 ml fat-free milk
2 medium guavas or 1 small banana
tea or coffee (no sugar with 40 ml fat-free milk) 

Light meal
vegetable salad with couscous
1 c cooked couscous
with finely chopped spinach leaves, peppadews, grilled cherry tomatoes, egg plant,
mushrooms, spring onions and green beans, 2 t olive oil
1 glass water or diet soda
tea or coffee (no sugar with 40 ml fat-free milk) 

Main meal
2 small meatballs (made with lean beef)
1 c thick porridge/crumbly porridge ("krummelpap") with two tablespoons tomato-and-onion mix or 1 c couscous or brown rice with 2 tablespoons tomato-and-onion mix, unlimited Brussels sprouts 
green salad with tomato, cucumber and asparagus

Late at night
tea and coffee (no sugar with 40 ml fat-free milk)

Snacks spread throughout the day. Preferably divided into 2 light snacks
2 Ryvitas with margarine, Marmite or fish paste
3 c popcorn (no butter or oil)
1 medium pear
1 small banana 
water or diet soda or black rooibos tea 
2 c fat-free yogurt (plain or artificially sweetened) or fat-free milk 

DAY 20

Breakfast
2 slices wholewheat toast
30 g low-fat cheese and tomato slices
1 teaspoon margarine or ¼ avocado
2 large naartjies or 1 medium seasonal fruit
tea or coffee (no sugar with 40 ml fat-free milk) 

Light meal
2 thin slices seed loaf 
60 g low-fat flavoured cottage cheese or 30 g tuna
rocket leaves, peppadews, cherry tomatoes, gherkins, spring onions, w tablespoons avo, 10 small olives, cottage cheese and black pepper
1 glass water or diet soda 
tea or coffee (no sugar with 40 ml fat-free milk)
1 glass water or diet soda
teaa or coffee (no sugar with 40 ml fat-free milk) 

Main meal
braai meat
2 small lamb chops grilled on the coals or in the oven
1 medium mealie (140 g), cooked or grilled on the coals
half a 'braai roll' or 1 medium potato
Green salad with tomatoes, bell peppers, asparagus, gherkins, onions and peppadews to taste
The mealie or potato can be replaced with 1 small glass white or red wine if preferred. 

Late at night
tea or coffee (no sugar with 40 ml fat-free milk) 

Snacks spread throughout the day. Preferably divided into 2 light snacks
6 Provitas with Marmite or fish paste or tomato
2 fruits or 4 dried pear or peach halves
1 glass water or diet soda or black rooibos tea 
2 c fat-free yogurt (plain or artificially sweetened) or fat-free milk 

Important guidelines for use with the eating plan:

  • t = teaspoon; c = cup (200–250 ml)
  • Use medium-sized bread (not the very big one) with thin, pre-sliced slices.
  • 1 glass of fluid = 1 glass water/diet soda/black rooibos or herbal tea – without sugar or with artificial sweetener 
  • 30 g cheese = 5 thin slices/matchbox size
  • Medium-fat cheese = any low-fat cheese (read label)
  • All dishes must be prepared without added oil/fat/sugar, unless indicated otherwise.
  • Use artificial sweetener for tea and porridge, if required.
  • Yogurt = fat-free and unflavoured or artificially sweetened fruit yogurt
  • Mixed salad can be flavoured with a bit of balsamic vinegar or lemon juice.
  • Tea or coffee: without sugar or with artificial sweetener and ¼ c (±40 ml) fat-free milk
  • 1 slice wholewheat bread can be replaced arbitrarily with 3 wholewheat crackers.
  • Breakfast: 2 slices wholewheat toast with cheese can arbitrarily be replaced with 1 c wholewheat breakfast cereal with ½ c fat-free milk.
  • 1 breakfast granola breakfast bar: choose from the following: All Bran, Bokomo, Special K or Oatsli bar or replace it with 3 Provitas or 1 slice low-GI bread and 1 t margarine. 
  • Fruit can be exchanged as you wish.

 
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