Week 1
Follow your usual diet but introduce the following changes to your eating plan:
Minus: Omit all diet pills and drinks. From now on they are taboo.
Plus: Eat breakfast, preferably within 45 minutes of rising. It should include low-fat yoghurt, a fruit and fibre-rich breakfast cereal. Don’t skip lunch and supper and have a small snack such as a fruit or low-fat yoghurt at about 10:30 in the morning and 4:00 in the afternoon.
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Exercise: Walk 4 times this week. Sessions 1 and 2: Walk at a comfortable pace for 20 minutes; Sessions 3 and 4: Walk for 23 minutes of which 20 minutes are at a comfortable pace and 3 minutes at a fast pace. (Note: You can run instead of walking briskly (instead of fast) and you don’t have to do it continuously.)
Week 2
Follow the same eating plan as for Week 1 and make the following two changes:
Minus: Biscuits, cake, pudding, chocolate, sweets, ice cream and jam are taboo.
Plus: Eat at least 2 to 3 pieces of fruit (each the size of a child’s fist) a day.
Exercise: Walk 4 times this week for 25 minutes a session, maintaining a comfortable pace for 20 minutes and a fast pace for 5 minutes so you breath fairly heavily.
Week 3
Follow the same eating plan as for Week 2 and introduce the following changes:
Minus: All food covered with a layer of pastry, pies, food cooked in oil such as deep-fried chicken, chips and potato crisps may be eaten only once a week and preferably not more than one matchbox-sized portion.
Plus: Eat more vegetables. Eat at last three portions of veggies a day. Five portions are even better. A portion is the size of your fist.
If you wish, treat yourself to a portion of ice cream the size of a golf ball once a week (a Sunday may be a good day) or a matchbox-sized piece of chocolate or a thin layer of jam on bread three times a week.
Exercise: Walk 4 times. Sessions 1, 2 and 4: Walk for 27 minutes of which 20 minutes are at a comfortable pace and 7 minutes at a fast pace. Session 3: Walk for 30 minutes of which 20 minutes are at a comfortable pace and 10 minutes at a fast pace.
Week 4
This is a relatively easy week.
Follow the same eating plan as for Week 3 but introduce the following changes:
Minus: Cut off all visible fat from meat and remove the skin from chicken, preferably before cooking. Avoid food with visible fat such as salami and don’t add extra butter or oil to your food just to improve the taste. These foodstuffs are now added to the list of one matchbox-sized portion a week if the craving becomes too great.
Plus: Spoil yourself this week. Do anything to feed your soul: buy yourself some flowers, go to the movies or treat yourself to a massage.
Exercise: Walk 4 times. Sessions 1 and 2: Walk for 30 minutes of which 20 minutes are at a comfortable pace and 10 minutes at a fast pace. Sessions 3 and 4: Walk for 30 minutes at a comfortable pace.
Week 5
Follow the same eating plan as for Week 4 but introduce the following changes:
Minus: Omit full-cream dairy products and all bright yellow and hard cheeses, limiting them to one matchbox-sized portion once a week.
Plus: Switch to fat-free or low-fat dairy products. You must eat three dairy portions a day. A portion is 1 cup (250 ml) skimmed or 2 per cent milk or 1 cup low-fat yoghurt or ½ cup buttermilk or 2 matchbox-sized portions of low-fat or fat-free cottage cheese.
Exercise: Walk 4 times. Sessions 1, 2, 3 and 4: Walk for 27 minutes of which 15 minutes are at a comfortable pace and 12 minutes at a fast face.
Week 6
Follow the same eating plan as for Week 5 and make the following two changes:
Minus: Limit red meat to three times a week and eggs to at most four times a week.
Plus: You can eat six matchbox-sized portions (30 g) of protein a day. Choose your six portions from the list below. You can eat all six portions in one go if for instance you have 180 g beef fillet but make sure that you have dark-meat fish such as mackerel, tuna, sardines or trout three or four times a week and chicken without skin twice a week.
One portion of protein is equal to a matchox-sized piece of red meat or chicken or 11/2 matchbox-sized portions of mackerel, trout, tuna or other dark-meat fish or a matchbox-sized portion of low-fat cheese such as mozzarella or Lichten Blanc or 2 matchbox-sized portions of cottage cheese or ½ a boiled or poached egg or half a cup of baked beans.
Exercise: Walk 4 times. Sessions 1, 2, 3 and 4: Walk for 30 minutes of which 15 minutes are at a comfortable pace and 15 minutes at a fast pace.
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