Stage 2:- Implementation

“It’s not about losing weight, it’s about changing lifestyle.”

If you haven’t made contact with your consultant yet or no one contact you so far we highly recommend you to make a call on +61411229631 or send us msg and find out who’s your consultant.

In this stage we ( you and the consultant) focus on time management, planning about food according to your busy schedule and understand the facts about food and listen and understand the requirement of the stomach.

You will remain on stage 2 until you have reached your goal. There are no calories to count, you simply follow the meal plan.

GROCERY LIST

(You don’t have to eat boil or tasteless food, you can cook your food according to your taste with proper tadka).

PROTEINS:
Fish (White), Chicken Breast (Non-Skin), Lobster, Crab, Prawns, Beef, Goat, Lamb, Veal, Eggs (whites only)

VEGETARIAN PROTEIN OPTIONS:-
Soya-chunk, Chick Peas, Lentils, Kidney Beans, Tofu, Panner ( homemade skim milk ), Nutri, Protein powder, Greek Yogurt ( not more the 100g in a day)

VEGGIES:-
Spinach, Mustard leaf (saag ), Okra ( Bhindi ), Brussels sprout, Bitter gourd ( Karela ), Green beans, Tomato, Onions, Radish, Cucumber, Asparagus, Cabbage, Zucchini, Cauliflower, Capsicum, Broccoli, Eggplant etc

SEASONING:-
Lemon Juice, herbs, Apple Cider Vinegar, salt Pepper, Garlic, All Indian spices.

Flour:-
Whole wheat, Makka atta, lentils flour, Multigrain flour, Besan

P.s:-  cooked roti weight should be between 40- 70 gms* always better to check once to have some idea*

WATER:-
Drink 2-4 litres a day ( must ). You can have Multivitamins if its recommended by your doctor.

TEA/COFFEE: You can have tea/ coffee as much you want, but please minimum milk quantity in it. For sweetness add Stevia instead of sugar (Coles & Woolworth’s stock stevia)

FRUITS:
Must have 2 servings of fruit in a day and you can have any sessional fruit except (dates, avocado and mangoes ). One fruit at a time ( strickly no shakes and smoothies in stage 2 )

Snacks :
Grissini sticks, melba Toast (2-3 in a day ) (Found in Cracker or Healthy food section of supermarkets), Roasted channa ( unsalted).

Other snacks:
Raw vegetables: (you can have one serving of raw vegetables as snacks ) carrot(only raw), radish, broccoli, cauliflower, cucumber, celery, lettuce.

NO INTENSE EXERCISE (As your body will require more food ) CARDIO, WALKING, JOGGING, CYCLING OR BODYWEIGHT EXERCISE ALWAYS GOOD FOR OUR BODY ( If you want to do ).

 

DAILY MEAL PLAN ( Based in Hd 1 2 3 formula )

1:- One big ass water bottle (must drink at least 2-4 litre water/day)

2:- Two servings of fruit (stick with seasonal fruits) one fruit at a time. *recommend one between breakfast and lunch other between lunch and dinner*

3:- Three meals a day ( no excuse)

First meal:-100 Grams( roughly ) off the list of proteins with the choice of 1 vegetable off the list of veggies (2 Cups of veggies per meal) with 2 Rotties at a time ( roti weight should be between 40-70 gms cooked )

Second meal:- 100 Grams( roughly ) off the list of proteins with the choice of 1 vegetable off the list of veggies (2 Cups of veggies per meal) with 2 Rotties at a time ( roti weight should be between 40-70 gms cooked )

Third meal:- 100 Grams(roughly )off the list of proteins with the choice of 1 vegetable off the list (2 Cups of Veggies) with 2 Rotties at a time ( roti weight should be between 40-70 gms cooked )
(Use a different protein every day)

( you can replace 2 roti with one Parantha without oil ) * parantha can be with cauliflower, radish, onion, paneer or tofu stuffing *

NO-ALCOHOL , DO NOT CONSUME ANYTHING ELSE THAT IS NOT ON THIS LIST. THERE ARE NO SUBSTITUTES.

IF YOUR WEIGHT STALLS

If your weight stalls for a few days and you have had no loss try the following and consult with your consultant ASAP.

1: You can have an “apple day” Eat up to 8 apples but nothing else for the entire day., there is no need to drink as much water these days. ( keep taking drops).

2: Have nothing to eat until dinner, then have a large unsalted steak and nothing else. (Remember to drink plenty of water if you are doing the “steak” day and take your drops)

3: Eat eggs all day. Only eat a maximum of 3 egg yolks and up to 8 egg whites. (Take your drops and drink your water) If you are constipated (not going to the toilet every day) you can also stall. Take some fibres If you are due for your menstrual cycle your weight may stall at this time, however, this is temporary.

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