Feel free to experiment with different food sources, but try to stick to the daily totals. You can
use an app/site like MyFitnessPal to input various food sources to see what the nutritional value
is. I would recommend sticking to these totals for at least 8 weeks before looking at revising.
Avoid:
-excessive fats (oil, nut butter, butter, cheese)
-sugars
-alcohol
-fruit juice
-pasta with sauces like cheese
-meals (Woolies meals and meat substitute meals)
-bacon
-boerewors/pork bangers
Cravings:
-eat fruit (apple, citrus, pineapple, strawberry)
-drink zero cal soft drinks
-eat large amounts of leafy greens if still hungry
To do:
-drink lots of water. Min 3L a day
-stick to whole/fresh foods
-walk 10000 steps a day
-sleep sleep sleep
-at least 60min cardio a week
Protein substitutes
-Tuna in brine
-Turkey breast
-Ostrich
-Egg white
Below I have attatched 3 sample days of eating to give you and idea of how much food you
should be consuming. It might initially seem like a lot of food, but remember these foods
are not calorie dense. They are all large volume and lower in calories, which allows for a
high fibre intake and will keep you full.