The Shrinking Phase​

Points to Remember

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.
  • 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 or you may substitute a main meal with a Grenade Low Sugar High protein Bar.


  • 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 – can be sweetened with max 4 sweeteners a day. (Suki, Stevia or Xylitol)
  • Max 4 cups of Coffee per day (Only Pure Coffee like filtered, Douwe Egberts, Jacobs or Nescafe. No Ricoffy or Frisco)
  • 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 Main Meals + 2 Snacks is a must on the program.
  • BREAKFAST (110 grams of protein + vegetables + 1 fruit + 1 fat and 1 portion of starch)
  • You must start your day with protein, a fruit, fat, starch and vegetables.
  • SNACK (1 fruit)
  • LUNCH (115 grams protein + vegetables/salad + 1 fat and 1 portion of starch)
  • SNACK (1 fruit)
  • DINNER (140 grams of protein + vegetables/salad + 1 fat and 1 portion starch)
  • 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.


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.


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.