Diet

This is my basic Diet.. I havent written it all up... because its far too long, if you want more details you can contact Trevor at Body Future. :)

Food Choices


Grains

Food Choices Carbs Food Choices Carbs
Corn Flakes(0.75 cup) 19 Mielie Meal (0.5 cup) 21
Rice Crispies (0.75 cup) 19 Wheat-bix (1biscuit) 13
Seedloaf Low Gi (1 slice) or Wholewheat 16
16 Tasty wheat (0.5 cup) – Cooked 14
Kellogs All Brain (0.75 cup) 23 Shredded Wheat (0.75 cup) 25
Malta Bella (0.5 cup cooked) 10 Provita (2 biscuits) 9
Kellogs Special K (0.75 cup) 27 Ryvita ( 2 biscuits) 12
Oats Cooked (1 cup) 21.1 Corn thins (1 biscuit) 4.7
Crackerbread (2 biscuits) 19

Protein

Food Choices Carbs Food Choices Carbs
Beef sirloin (85g) 0 Calamari (100g) 0
Chicken Breast (100g) 0 Crab (100g) 1
Pork Tenderloin (85g) 0 Crayfish (100g) 1
Turkey (100g) 0 Haddock (55g) 0
Veal (100g) 0 Kipper (55g) 0
Ostrich (100g) 0 Kingklip (100g) 0
Biltong (60g) 0 Lobster ( 100g) 0
Cheese low fat (55g) 0 Mussels (100g) 0
Egg whites (2) 0 Prawns (100g) 0
Milk non fat (1 cup) 12 Snoek (100g)
1 portion per week ONLY 0

Protein Shake 2 Trout (100g) 0
Vanilla bar (1) 2 Tuna in Water (100g) 0
Strawberry bar (1) 2 Tuna Fresh Packed or Frozen (70g) 0
Choc/Choc mint bar (1) 4
Yogurt f/f plain (half a cup) check labels 11.5
Vitelinea fat free fruit (100ml) 9.9
Gero – fat free fruit (small tub) Check labels +/- 9
Cold cuts 97/98% fat free/Lean (70gr) 1
Cottage cheese low fat plain (115g) 4
Egg 1 (limit if cholesterol is high) 1

Vegetarian Protein

Food Choices Carbs Food Choices Carbs
Veg-E Meat substitutes (no less than 15g protein per serving) No more than 12 carbs per serving Tofu (3/4 cup) 2.4
Lentils Canned (half a cup) 14.4 Lentils cooked (half a cup) 13.1
Chickpeas canned (half a cup) 16 Butter beans canned (half a cup) 10.8

Snacks

Food Choices Carbs Food Choices Carbs
Yogurt (f/free or low fat) (plain or fruit – watch carbs) Read labels for lowest carbs Biltong 0
Boiled egg 0 Low fat cheeses Read labels for lowest carbs
Cottage cheese on cucumber slices with black pepper and spices or powdered biltong See food choices Lean cold meats wrapped around cucumber fingers with black pepper and spices See food choices
Or select any portion of protein 0

Fruit

Food Choices Carbs Food Choices Carbs
Apple (1) 17 Mango (0.5 cup sliced) 14
Apricots fresh (2 med) 6 Nectarine (0.5 cup sliced) 8
Apricots dried (6 halves) 9.7 Orange* (1 small) 14
Banana (small) 10 Orange juice (sugar free) 12
Berries fresh/frozen (0.5 cup) 8 Pear (medium) 13
Grapefruit (0.5) 7.6 Watermelon (0.5 cup) 6
Grapefruit juice (125ml) 12 Kiwi (1 med) 7.8
Melon- spaanspek (2.5 cm slice) 4.6 Naartjie (1 med) 10
Paw-Paw (0.5 cup cubed) 8 Peach (1 med) 10
Pineapple (1 cm ring) 4.8 Plums (2 med) 10.9
Strawberries (1 cup) 6

Vegetables

Food Choices Carbs Food Choices Carbs
Asparagus (1 cup) 7 Celery (1 cup) 5
Baby marrow (0.5 cup) 3 Peas (1 cup) 11
Baby gem squash (0.5 cup) 3 Patty Pan (0.5 cup) 3
Beans, green (1 cup) 4 Mushrooms (2 cups) 6
Broccoli (1 cup) 7 Onion (0.5 cup) 7
Brussels Sprouts (1 cup) 10 Peppers red/green (1 cup) 5
Cabbage (1 cup) 4 Spinach cooked (1 cup) 2.8
Carrots (0.5 cup) 5.3 Spinach raw (2 cups) 5
Cauliflower (1 cup) 5 Tomatoes (1 small) 5
Cucumber (0.5 cup) 2

Miscellaneous

Food Choices Carbs Food Choices Carbs
Coffee Creamer non- dairy powered fat free (1tsp) 2 Jelly – diet (0.5 cup) 0
Margerine – canola/ flora lite (1 tsp) 0 Mustard (1 tsp) 0
Balsalmic vinegar (2 TBSP) 2 Soya Sauce sugar free – kikkoman (1 TBSP) 0
Oil – Spray & Cook 0 Ina Paarman Seasoning 1





Low Days
Low day sample menu
Meal 1 – Protein, Beverage
Mid morning snack
Meal 2 – Protein, Lettuce and cucumber, Miscellaneous
Mid Afternoon Snack
Meal 3 - Protein, Lettuce and cucumber, Miscellaneous
Evening Snack


The focus of your low day is to eat foods that are low in carbohydrates. You exclude from your menu the fruits, vegetables and grains.

Low day guidelines

Be sure to eat all the protein servings (minimum 6) for the day. Active and bigger people may require more servings of Protein. You can increase your protein servings for the day by having more protein snacks at your hourly intervals. Do NOT have bigger protein servings as this will take you out of dietary ketosis.

Keep your carbohydrate intake to les than 40 grams per day.
You can add salt to your food if you suffer from low blood pressure. This will eliminate dizziness due to a low carbohydrate intake.

Medium Days
Medium Low day sample menu
Meal 1 – Protein, Beverage
Mid morning snack
Meal 2 – Protein, Vegetable, Lettuce and cucumber, Miscellaneous
Mid Afternoon Snack
Meal 3 - Protein, Vegetable, Lettuce and cucumber, Miscellaneous
Evening Snack


You will now add vegetables to your menu at lunch and dinner and continue eating foods that are low in carbohydrates. You will exclude from your menu the fruits and the grains.

Medium Low day guidelines

Eat protein servings as per low day guidelines
Keep your carbohydrate intake to les than 60 grams per day.


High Days

High day sample menu
Meal 1 – Protein, Grain or Fruit, Beverage
Mid morning snack
Meal 2 – Protein, Grain, Fruit, Vegetable, Lettuce and cucumber, Miscellaneous
Mid Afternoon Snack
Meal 3 - Protein, Vegetable, Fruit, Lettuce and cucumber, Miscellaneous
Evening Snack


On these days you can chose from all of the food on your food choice list including fruits and grains. However, you must EXCLUDE the grain at dinner. Please remember that you must choose EITHER a grain OR a fruit at breakfast. At lunch you will have a grain and a fruit and a dinner you’ll only have a fruit (if you didn’t have one at breakfast). You must always eat your vegetables at lunch AND dinner.


High Day Guidelines

1. East protein servings as per low day guidelines
2. Keep your carbohydrate intake below 100g per day
3. Follow the rapid loss guidelines to ensure maximum fat loss (apply to low, medium low and high days)
4. Eat a minimum of 6 protein servings a day from your protein food choices – this will eliminate hunger pangs.
5. Eat only from the food choice list. Record any foods no matter how small even if it was a taste or a titbit on your daily activities journal.
6. It is important to eat all the foods on the menu planner. If you consume less than in required you could experience a nutrient deficiency. And possibly slow your metabolism down.
7. You should bake, grill, steam or braai your food. If you must fry, use only a non stick spray like spray and cook and use it sparingly.
8. take a multivitamin, and mineral and omega 3 supplement every day.
9. Drink plenty of waterat least 10 glasses a day.
10. Watch your salt intake.
11. You can use a sugar free fibre supplement to regulate your bowels.
12. Only 2 fruits a day

My mom

I was just looking through the cupboard, and I found a notepad of my mom's, in it was a note from her cousin, who died about a month before her, also of Cancer. It said " If you want the rainbow, you have to put up with the rain." - Dolly Parton. That is my new motto for life, and this competition. I want that freaking rainbow so bad, and the miserable cold, wet, uncomfortable rain is how I am going to get there, I just have to get through it... Thanks for the inspiration Mommy, I know you are proud.. Love you forever.. xoxoxoxox

sorry people

I have to apologise to you guys who have been following my blog. My excuse is that I am only human. We all fall off the wagon... even me, and I did. The last week and a half I went back to my old eating ways, Well not as bad, I didn't gorge on chocolate, but I did eat what I wanted, I had starch with almost every evening meal and I was in a sullen fuck-it type of mood... and sadly it reflected on the scale! I didn't gain anything! Phew *wipes sweat from brow*, but I also didn't lose any... I know where I went wrong, I stopped journalling what goes into my mouth. That's important! It really is, Do any of you know the TV show called Ruby? Well one episode she doesnt lose weight, and I think (I maybe wrong) but I think she gains a little, and that is because she stops journalling what she is eating. With people who have a huge problem with their weight, This is something I've learnt, Whether you have 190kgs to lose, or you have the last 8 to lose, weight loss is weight loss, and its HARD! I don't know about you people, but my body had become friends with my fat, and it doesnt want to say goodbye. Psychologically it's an issue. I dont remember ever being thin.. Sounds weird, but it's true. My deep seated fear is that when I am thin, I am going to turn into another person. I like who I am. Ok I am slightly unmotivated, I lack direction and focus, I do tend to drift and dream a lot, but I like myself. When I am thin, will I turn into a bitch? Will I become someone who is obsessed with their image? Will I not listen to my friends? I hope not! Just slap me around and show me this blog to bring to back to reality okay? I am going to toddle downstairs and go and get my file, so I can type out my diet for you people. I have been asked a lot what this diet is all about, so I will do that, unfun as it is. :)

So bored I could just scream... Oh wait I just did :)

I was in such a foul mood tonight :( poor Gerhard had to bear the brunt of it, I didn't feel like exercise, I think it stems from the fact that I'm bored, after 6 weeks of doing the same exercises over and over again... I need constant change and stimulation, I'm like a 6 year old... And I feel like throwing a temper tantrum and kicking and screaming and saying I don't wanna :) is it too hard to want a little variety in my exercise? Switch it up, let's do dancing or aerobics or something fun, like zumba? Or am I supposed to just put my head down and be bored and miserable?
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20 cm and 2.8 kilo loss this week :) and a total loss of 13 kgs so far :) I accredit it to an hour and half very strenuous exercise last night... I'm very happy. Belinda and I are starting afresh this week, like we were starting at the very beginning :) and now we are doing personal training 5 days a week phew so should lose a lot next week :)
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Oh dear

I'm so sore, stiff and exhausted I feel like bursting into tears, stomping my foot and refusing to leave my bed... Not that I'm in bed, but you get the idea... I ache all over... I really really really Really don't want to exercise tonight... Why am I doing this again? I haven't been writing down what I've been eating either and I'm so scared of trevor I know I've disappointed him and let him down... I seem to always self sabotage. I don't know why? But even with all the complements and well wishes I've been getting I am about a hair breadth away from quitting...
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Wow

Very proud of myself my fitness level this week has noticeably improved ;) I went for about a 2 and a half km walk on tuesday from hyundai in diep river main road to my friends house in bergvliet near the engen on ladies mile road :) also just left gym now I am really enjoying muay thai but its tiring :) I even jogged a little on the treadmill :) my eating hasn't been so good this week :( but I'm going to up my water and try be good thursday and fri :) but if I get one thing out of this its a better frame of mind towards exercise :) and when I walked in today everyone said I looked thinner/ smaller... go me!
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Weightloss

'm 10.2 down in total this week lost 2kgs and 33cm in total :) yippee well done me
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sorry sorry sorry

I know its been awhile... I forget about this blog.. I must admit I am enjoying the exercise more... not going there, I am still dragging my heels, but once I'm there I do enjoy it.. On Wednesday we had a new trainer, Shiraz.. and I enjoyed what we did with him. It was a short session, but he packed a lot into it. I also think cos my knee was feeling a bit better and I am a bit fitter it was a bit easier. Though I did get a little light headed towards the end of the session. Diet is still very hard. I am trying to stick to it.. but I suck at forward planning.. and I have been busy.. but still I know its working. A friend of mine Kate popped in today, I havent seen her in quite a while, and she said she could notice a big difference in me. I am feeling a lot more confident about myself as well... But I know there is still a long long road ahead, so small baby steps... this is a lifestyle change not just a competition. :) Forgive me if I dont update this blog everyday... Life gets busy. If you know me, drop me a line and remind me, like my lovely aunt did. Love you Aunty Carol... xxx

Bad maths

Okay so my addition is awful... :) I've lost 8.2 in total :) which is on track but now I have to pick it up, do more low days :) and more cardio ans exercise in between :)
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Uh oh

So what do I listen to... Everyone is telling me that a 1 kg to 2 kg loss a week is good and to lose more is not healthy or maintainable... So when I lost 1.4kg's this week I thought ok its in range. Then I overhear Trevor say its not good enough. He hasn't said that to me yet, but hey... I don't know... I'm down now in total almost 8 kgs, 7.8 to be precise... So in 4 weeks I think that's pretty good, but will try pick it up next week :)
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Error error error

My body is malfunctioning, its giving up and I'm only a third of the way through the program... My body is probably think WTF??? I don't think its ever done so much exercise... Ever :) my knee has collapsed under me. So I strapped it up and mainly did upper body tonight. :) weigh in tomorrow morning watch this space :)
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