Day 4 until goal weight is reached:

• Upon waking, have a glass of lukewarm water with a tablespoon of apple cider vinegar and lemon juice. 
• Please ensure that you stick to the eating plan and the portions indicated.
• You may eat 3 portions of fruit per day. One must be an apple.
• There is a restriction on the amount of protein you may consume but salads and 
• Vegetables from the allowed list are pretty much unlimited.
• Red meat is limited to a maximum of twice per week.
• If it's not on the allowed list, you may not have it.
• Snacks are optional and can be incorporated into main meals.
• One should eat regularly to lose weight. Remember, not eating is cheating!
• It is vital to take a before picture and to measure yourself.
• Two main meals per day may be replaced by our Diet Doctor 3 in 1 Lean Whey Protein 
• Shake. 

Fluids:

• Water – 2-4 litres per day is ideal (Not more than 4 and not less than 2). Water is instrumental in appetite control. It is an essential nutrient which helps flush toxins from the body
• Woolworths unsweetened sparkling or Dope Sparkling Flavoured 
• Coffee and tea – black only, can be sweetened with Suki, Stevia or Xylitol.
• Rooibos tea and herbal teas are included in the water quota. As long as it is caffeine free.
• Water Flavoured drops (only containing stevia) Eg. Sweet Leaf Clear Stevia Sweet Drops (Faithful to Nature).
• No sugar, milk or alcohol allowed.

Your basic nutrition will look like this:

• 3 meals + 2 optional snacks per day (Snacks may be incorporated into your main meals)
• BREAKFAST (110 grams of protein + vegetables + 1 fruit + 1 fat) 
• You must start your day with protein, a fruit, fat and the vegetables are optional.
• SNACK (half portion starch + 1 fruit)
• LUNCH (115 grams protein + vegetables/salad + 1 fat)
• SNACK (half portion starch or carb smart soup + 1 fruit)
• DINNER (140 grams of protein + vegetables/salad + 1 fat)
• Men to add and additional 50gr of proteins per meal

There is no calorie counting. Simply stick to the allowed protein, complex carbs and fats allowed per meal. Remember a standard vegetable portion is 2 handfuls, should you still be hungry you may have more vegetables as long as they are from the phase 2 allowed food list.

FAST AND FURIOUS MONDAYS: If you are brave enough, we recommend you fast every Monday. This means your last meal will be Sunday evening and your next meal will be Tuesday morning. You are allowed to drink your apple cider vinegar and lemon juice mix, coffee, or herbal tea without any sweeteners. This puts your body solidly into fat burn mode to turbocharge centimeters and weight loss.

MEATLESS MONDAY: You can also do a meatless Monday, which means that you do not consume any meat for the whole day, but rather replace with a protein on the Vegan/ Vegetarian Protein List.