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