Even if you’re working out regularly, no weight-loss programme will succeed in the long run without a smart eating plan.
You can mix and match different options over the course of the week (swapping main meals and snacks around to suit you).
Additional variety can be added by manipulating textures (eg. baked potato wedges or mashed potatoes), using different shapes (eg. penne, shells or cannelloni pasta) or changing the way you serve food (eg. threading bite-sized chicken and vegetable bits onto a kebab).
Add different flavours by using fresh/frozen herbs, spices, rubs and paste. When eating out, you can still choose off the menu plan (eg. lean steak, sushi, grilled seafood). Just keep portion sizes in mind and limit unnecessary fat, like creamy sauces and dressings. Using this menu plan, draw up a shopping list and ensure your fridge is well stocked with healthy foods; you are more likely to follow the plan if you have the right foods available.
Prepare meals using minimal fat (1 t per person per serving) and limit added fat to ¼ avocado/2 t peanut butter/2 t salad dressing/1 t margarine/butter per meal or snack. You may need to cook in bulk and freeze portions to use on busy days. You can also use leftover ingredients from your previous dinner to make lunch.
What you need to know:
- The plan gives an indication of portion sizes for a 5 800kJ diet which is aimed at a woman who is moderately overweight and embarking on the Drop 10kg workout.
- You can expect to lose 0.5–1kg per week but responses between individuals may vary as this is dependent on a combination of genetic, environmental, psychosocial and clinical factors.
- Don’t forget fluid: Ensure you drink up to six glasses of fluid every day (half of which ideally should be water). Also try herbal tea, low-kilojoule cordials and sparkling water. Limit tea and coffee to 4 cups a day (restricting added sugar and using fat-free milk). Limit alcohol to one unit per day (1 unit = 1 tot spirits; 125 ml wine or ½ beer). Occasionally one alcohol unit can be substituted for one carbohydrate serving (1 serving = 1 slice of bread; 3 Provitas; ½ cup rice/pasta).
- Monitor your appetite: Choose options according to your appetite. For example, when you have a big appetite, choose fresh fruit instead of dried, and whole-grain bread instead of crackers. If you are training more than the recommended 4–5 sessions per week, or you have increased the intensity of your training significantly, add an additional 1–2 of the following carbohydrate-containing foods on the days you are training extra: 1 slice of bread or 3 Provitas or 1/2 cup cereal, or 1/2 cup pasta/rice/couscous, or 1 medium potato, or 1 fruit serving, or 175ml fat-free yoghurt, 1 cup of milk, or 1 low-fat breakfast bar e.g Oatsli bar or Simply Cereal
| Breakfast | Lunch | Supper |
| DAY 1 | ||
| 1 C high-fibre cereal +1 C fat-free milk +1 C berries Snack: 2/3 C fresh fruit salad with a healthy dollop of fat-free yoghurt
|
Simple sandwich:2 slices wholewheat bread or 1 roll spread lightly with avocado + 60g lean sliced cold meat (e.g. pastrami, chicken, turkey, or roast beef). Add some colour and crunch with gherkins, chilli jam, peppadews, cucumber, tomato, rocket or lettuce
Snack: 2 Ryvita or 3 oat cakes spread with 2 T tzatziki or low-fat cottage cheese
+ 2 small naartjie easy peelers |
160 g fish fillets grilled or baked or 210 g grilled calamari +1 cup savoury rice or 1 corn on cob |
| DAY 2 | ||
| 1 slice wholewheat bread/toast + 1/3 cup baked beans +1 scrambled egg add sliced tomato +2/3 cup fruit salad Snack: 30g trail mix
|
Super salad: A substantial fresh salad of lettuce, cucumber and tomato +1 Cup couscous/pasta/rice/quinoa/pearled wheat +Add your choice of 60g feta or 4 T cottage cheese or 60g chicken +Add vegetables (e.g. peppers, marrows, artichoke, or asparagus) Dress with balsamic vinegar or a dash of salad dressing/olive oil Snack: Fruit or oats bar (<5g of fat per bar) and 1 medium apple
|
Bolognaise: 120 g lean beef/ ostrich mince bolognaise +1 cup pasta or 2/3 cup polenta |
| DAY 3 | ||
| 1 cup cooked oats +1 cup fat-free milk (or 2 T skim milk powder) +1 small banana Snack: Slice of wholewheat bread lightly spread with peanut butter or avocado
|
Asian affair: 6 Californian rolls + extra portion sashimi or 1 bowl tofu miso soup or Asian beef/seared tuna salad Snack: 1 cup hot chocolate made with skim milk
+1 medium pear |
Curry potjie: 120 g skinless chicken or lean meat stew/curry +1 C rice/couscous |
| DAY 4 | ||
| 1 large slice rye bread + 1 poached egg +rocket +melon platter Snack: 25 g lean biltong and 4 medium dates
|
Finger food: 1 chicken drumstick or thigh (skinless) or 4 cocktail lean mince meat balls or 2 boiled eggs +6 Corn Thins or Provitas +bite-sized raw carrots, celery, baby corn, cucumber, peppers and Rosa tomatoes with a small tub of low-fat hummus and tzatziki or salsa to dip into Snack: 2 cups unbuttered popcorn or 25 g unflavoured pretzels
+ 1 medium orange |
Stir-fry: 120 g lean steak, chicken or fish stir-fried and served with 1 C noodles or rice |
| DAY 5 | ||
| 1 wholewheat bagel or English muffin spread lightly with fat-free cottage cheese and smoked salmon + 1 medium grapefruit Snack: Fresh fruit
+30g reduced-fat cheese wedge |
Pulse perfect: 1 cup thick vegetable and legume soup in a thermo cup + 1 slice wholewheat bread OR *Lentil or chickpea/dried bean curry with rice/samp or rolled in a baked roti OR 1 cup Four bean/ chickpea/ lentil salad Snack:
2–3 biscotti/ digestive biscuits to dip into your afternoon tea + 1 small banana |
Braai: 120 g chicken/ fish (1 kebab) grilled/ braaied 1 cup mash potato/ pap OR 2 cups butternut and sweet potato foil packet |
| DAY 6 | ||
| Blend a smoothie:
1 C berries
+ 1 small banana +175ml fat-free yoghurt (oat bran, ice and water optional) |
Wrap it: Fill 1 medium wrap with chicken/ lean beef +Bulk it up with crunchy butter lettuce, sprouts and a dash of vinaigrette salad dressing Snack: 1 C Woolworths Fruit yoghurt with whipped fruit topping
|
Vegetarian meal: ¾ cup legumes (e.g. lentils, beans) + 1 boiled egg/30g reduced-fat cheese + ½ cup pasta/ rice OR 1 potato |
| DAY 7 | ||
| 6 T raw oats soaked in 175ml yoghurt overnight + Add cinnamon, lemon juice, 10 g of nuts, 1 grated apple Snack: 1 fruit kebab and a small low-fat yoghurt
|
Omega power: Mix ½ tin tuna & finely chopped cucumber, onion + low-fat yoghurt/ mayonnaise dressing. Add chopped fresh coriander/parsley and grated carrots (optional). Spoon into pita bread or over *jacket potatoes OR Baked fish cake (made with sardines/tuna/pilchards) in a hamburger bun with tomato, lettuce and a dash of chutney/ sweet chilli sauce
Snack: 1 small slice rye/ wholewheat bread spread with Marmite/ anchovette
|
Lean steak:120 g grilled steak + 1 large baked potato or 8 baked potato wedges |
| Free Vegetables: Artichokes, asparagus, broccoli, cauliflower, green beans, gem squash, leeks, baby marrows, spinach, brussel sprouts, aubergine, radish, mushrooms, cabbage, patty pans, rocket, celery, lettuce, tomato, cucumber, green, red and yellow peppers, watercress | ||
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The hot body plan No weight-loss programme will succeed in the long run without a workout plan. |
Can’t in the land of the living out this product. I notice a enormous discord in my mindset, digestive pattern and movement level when I stop seductive ACAI and with this product in vogue choosy, I notice the (upper) limit state symptomatic of strength and it seems like charge quicker than others as well. LOVE IT
I am allergic to wheat, could I have Jungle Oats for breakast every morning?
Jungle Oats is not technically wheat – it affects people who suffer from gluten allergies. But it can be safely substitued for wheat containing breakfast cereals!
Can I follow the lose 10kg diet and will it work no matter what my age/lenght etc?
Hi Christi. I know this is ages ago that you posted it but perhaps this reply may be of use to others. I am a Registered Dietician (RD) and we always plan diets specific to our clients needs based on their age, height and current weight but as was stated in the beginning of this diet plan that its based on 5800kJ which I know is too little for me personally, so my advice would be to follow this diet and see how you manage with the portion sizes, generally veggie portions could be increased with little concern for feelings of guilt. But otherwise try find a RD in your area to have a special diet plan drawn up to make sure you dont eat too little and in turn slow down your metabolism and prevent weight loss! Good luck!
How do I make the above diet into a cost effective Vegetarian option? I eat cheese, milk, protein shakes and yoghurt.
I need to shed off the weight I put on during the holidays. I’ll give the plan a try.
does the diet not change and for how long should i keep up with this diet?
I’m a walking furnace so I might have decent metabolism? I eat a lot of meat, cheese and eggs so perhaps they’re helping?I also find coffee gives my digestion system a boost!
Hi KellyI was suprised at what you wrote in your review because so far I have only read good things about capsiplex,I wanted to ask if you carried on taking it and are you still suffering?I was hoping to purchase capsiplex very soon but now I’m abit uncertain.Look forward to hearing from youThanks
hi there. i have extreme IBS and am really battling with what to eat. would this diet be suitable. milk seems to be out of the question at the moment. please help!!!!!!!