PHASE 2

You Remain on phase 2 until you have reached your goal weight. There are no calories to count, you simply follow the meal plan .

GROCERY LIST

(Remain on phase 2 until you have reached your goal weight

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

SEASONING:
Lemon Juice , herbs ,Apple Cider Vinegar, salt Pepper ,Garlic ,Other spices.

WATER :
Drink 2-4 litres a day. You can have Multivitamins daily if u want

Tip: Squeeze 1 lemon per 2 litres of water. If you like it sweet add Stevia. Drinking lemon water Every day helps aide weight loss

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

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 & Woolworths stock stevia)

VEGETARIAN PROTEIN OPTIONS :-
Chic Peas , Lentils ,Beans , Tofu , Panner ( home made skim milk ) , Nutri , Protein powder
NO INTENSE EXERCISE (As your body will require more food ) CARDIO , WALKING ,JOGING ,CYCLING OR BODY WEIGHT EXERCISE ALWAYS GOOD FOR OUR BODY ( If you want to do ).

FRUITS:
Apple (1 or 2) , Strawberries (Handful), Orange ,Grapefruit (1/2)

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

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

DAILY MEAL PLAN

1.Always start you day with Fruit off the list : (only 4 fruits are allow in phase 2 )
Tea or coffee in any quantity without sugar. Please limit your milk intake in it . Stevia may be used. (You can drink tea & coffee all day).

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)

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)

Third meal : 100 Grams(roughly )off the list of proteins with the choice of 1 vegetable off the list (2 Cups of Veggies).
(Use a different protein everyday)

Raw vegetables :- (you must have one serving of raw vegetables) carrot(only raw), radish, broccoli, cauliflower ,cucumber , Celery ,lettuce .

Snacks: Through out the day for snacks between meals have mini toast with chopped tomato, grissini sticks, handful of roasted channa. (Please note mini toast is not toast/bread) limit 2-4 per day.

Other snacks can be another serve of fruit (before 12 noon) or raw veggies. Eg. celery and salt or cucumber & salt Try no to exceed 3 small snacks between meals and only eat them if you need them

IF YOUR WEIGHT STALLS

If your weight stalls for a few days and you have had no loss try the following:

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 on 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 everyday) you can also stall. Take some fibers If you are due for your menstrual cycle your weight may stall at this time, however this is temporary.

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