Food groups

PROTEINS	CARBOHYDRATES	VEGETABLES
Chicken breast (skinless) Turkey breast (skinless) Lean ground turkey Haddock Salmon Tuna Crab Lobster Shrimp Lean rump steak Lean sirloin steak Lean mince Lean fillet steak Lean t-bone steak Fat trimmed mutton chop Lean ham Egg whites Low-fat cottage cheese Protein shake	Bake potato Sweet potato Yam Squash Pumpkin Steamed rice Pasta Cereal Beans Corn Strawberries Melon Apple Orange Naartjie Peach Pear Banana Fat-free yoghurt Whole-wheat bread Skim milk	Broccoli Asparagus Lettuce Carrots Cauliflower Green beans Green peppers Mushrooms Spinach Tomato Peas Brussels sprouts Artichoke Cabbage Celery Zucchini Cucumber Onion

Female

Breakfast	1 carbohydrate 1 carbohydrate
Mid-morning	1 protein 1 carbohydrate
Lunch	1 protein 1 carbohydrate
Mid-afternoon	1 carbohydrate
Supper	1 protein vegetables

Male

Breakfast	1 carbohydrate 1 carbohydrate
Mid-morning	1 protein 1 carbohydrate
Lunch	1 protein 1 carbohydrate
Mid-afternoon	2 carbohydrate
Supper	2 protein vegetables

Nutrition principles

• Eat five to six small meals a day, one every two to three hours.
• Eat portions of protein and carbohydrates.
• Food in the vegetables group is free.
• Drink water when thirsty.
• Males – no less than four proteins portions per day.
• Males – no more than six carbohydrates portions per day.
• Females – no less than three proteins portions per day.
• Females – no more than five carbohydrates portions per day.
• Portion = handpalm = deck of cards.
• If you can’t eat enough protein per day replace it with a protein replacement.
• If you can’t manage enough meals per day replace it with a meal replacement.
• If you are hungry eat more protein, if not hungry eat fewer carbohydrates.

Avoid

• Butter/margarine
• Oil
• Mayonnaise
• Soft drinks
• Fruit juices
• Sugar
• Sauces
• Salad dressings
• Alcohol
• Cheese

Energy in = Energy out (weight loss, what works?)

• Weight loss is a simple energy equation; energy in and energy out.
• Energy in is the food you eat and energy out is the activities you do on a daily basis.
• When energy out is greater than energy in your weight will go down.
• All people respond differently to this equation depending on their body shape.
• You can do a scientific analysis at a biokineticist to determine your body shape.
• If your body struggles with weight loss, the difference between energy in and energy out must be increased.
• If your weight does not drop or you reach a plateau increase the deficit until it happens.
• Each hand palm of food you eat, which you should not eat is equal to one training session.
• If you train today and eat one chocolate it counters each other and your weight will remain the same.
• One kilogram of fat loss can be equal to between 15-25 exercise sessions, depending on exercise intensity.
• If you train five days a week and you still cheat once a day by eating one not allowed foodstuff daily your body weight will increase. (5 energy out = 7 energy in).
• One exercise session = 2 beers, 2 glasses of wine, packet of chips, slice of pizza, a burger etc.
• If you are hungry drink water, it could be thirst disguised by hunger.