Diet Plan For Weight Loss South Africa

You have to lose weight, and you’ve decided to do it diet plan for weight loss south africa. You’re going to learn all about it here, from the best drinks to consume, the foods that are allowed, and how you should go about your plan.

7 days South African diet plan to lose weight fast

Given the recent upsurge in lifestyle diseases, everyone needs a South African diet plan to lose weight fast. And due to the high cost of living, most weight loss enthusiasts are using banting recipes on a budget. This is a proven seven-day weight loss plan that will give you the desired results provided you turn this idea into a lasting habit or lifestyle.

These meals are so convenient that you can even serve them when entertaining. One will hardly notice that they are taking a healthy regimen. Every meal is kilojoule controlled, and it takes all the food groups into account. From this seven day plan, you can systematically take it up to 28-day diet South Africa for longer lasting results.

• 50 % carbs
• 20% protein
• 30% healthy fats

Main idea

• Breakfast: Two starch + one milk protein ( 1050 kJ )
• Lunch: one fat + two protein + a free salad ( 1067 kJ )
• Dinner : one starch + two protein + one fat + two veg /salad ( 1380 kJ )
• Snack: one fruit + one fat ( 460 kJ )

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Cheap healthy eating plan South Africa

Monday

Breakfast

Take Spicy Oats

• One cup of cooked oats
• One cup of fat-free milk
• One teaspoon of honey
• Cinnamon (to flavour)

Oats are quite high in fiber and can keep you full a longer period.

Breakfast Snack

• One apple
• Six whole almonds

Lunch

Chicken and a green salad

• Two rice cakes
• Two teaspoons of light salad dressing or one teaspoon of olive oil
• 60 grams of chicken

For a salad, have cucumber, mushroom, green pepper, spring onion, lettuce and tomato

Lunch Snack

• One small bunch of about 15 grapes
• Six whole almonds

Dinner

The Moreish oven-baked fish

• 70 grams of oven-baked fish
• One cup of cooked vegetables
• A half a cup of brown or basmati rice
• One teaspoon of olive oil

Note: Vegetables are good for filling up when slimming. Whenever it reads vegetable, feel free to choose carrots, beetroot, greens, broccoli, cauliflower or aubergine.

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Late night snack:

• One cup of fat-free milk.
• 12.5 grams of organic dark chocolate
• 200 grams of fat-free yogurt

Tuesday

Breakfast

Filling rice cakes

• Four rice cakes
• Two tablespoons of fat-free cottage cheese.
• A quarter avocado

Snack

• One small banana
• One tablespoon of nut butter

Lunch

Quick tuna-salad sandwich

• One slice of rye bread
• A quarter avocado
• 70 grams of tuna.

For a salad take mushrooms, cucumber, green pepper, tomato, lettuce, and spring onion

Snack

• One apple
• One teaspoon of nut butter

Dinner

Sweet potato and grilled chicken

• 60 grams of grilled chicken
• 1/3 cup of cooked sweet potato
• One cup of cooked vegetables
• One teaspoon of olive oil

Wednesday South African diet plan to lose weight fast

Breakfast

Creamy, spicy oats

• One cup of cooked oats
• Cinnamon to flavour
• One teaspoon of honey
• One cup of Bulgarian yogurt

Snack

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• Two naartjies
• One tablespoon of seed mix

Lunch

Fresh chicken salad

• 60 grams of chicken

A salad: tomato, spring onion, green pepper, lettuce, cucumber and mushroom

• Two teaspoons of salad dressing
• A half cup of basmati rice

Snack

• 1/3 cup of green melon
• One tablespoon of seed mix

Dinner

Savoury bean bake

• 5ml of olive oil or canola
• One peeled and chopped onion
• Two 410 gram tins of baked beans (in tomato sauce)
• Two hard-boiled eggs that are chopped
• Two tablespoons of chopped parsley
• Two grams of salt
• Black pepper ( Freshly ground )
• Two grams of marjoram
• Three sliced tomatoes
• 90 grams of mozzarella cheese
• One slice of crumbled brown bread

Procedure

1. Saute your onion and then and marjoram, parsley, pepper, salt eggs and beans.
2. Place it in a greased ovenproof dish.
3. Garnish with cheese, sliced tomatoes, and breadcrumbs.

Thursday

Breakfast

Morning toastie

• Two slices of rye bread
• Three tablespoons of hummus

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Snack

• One ¼ cup of strawberries
• Six whole almonds
• One teaspoon of honey

Lunch

Wholesome wrap

• One wholesome wrap
• A small salad inside the wrap ( cucumber, lettuce, spring onion, green pepper, tomato, and mushrooms
• 60 grams of beef
• One tablespoon of light mayonnaise ( you can use sweet chilli sauce)

Snack

• Two plums
• Six whole almonds

Dinner

Lean cottage pie

• Two heaped tablespoon mince( cook in a tomato sauce)
• A half cup of mashed potato
• One cup of cooked vegetables
• One teaspoon of cooking oil

Friday

Breakfast

Healthy slice on the go

• Two slices of rye bread
• One tablespoon of almond butter

Snack

• One cup of fruit salad
• One teaspoon of nut butter

Lunch

Yummy baked potato

• One medium baked potato
• Four tablespoons of cottage cheese ( fat-free)
• A quarter avocado or one teaspoon of olive oil

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A salad: cucumber, tomato, lettuce, spring onion, green pepper, and mushroom

Snack

• One cup of fruit salad
• One teaspoon of nut butter

Dinner

Tasty tuna bake

• One serving country-style tuna bake
• 125 grams of durum wheat fussili noodles
• 5 ml of olive oil
• One peeled and chopped onion
• 125 grams of sliced mushrooms
• One tablespoon of flour
• 15 ml of tomato puree
• A half a cup of skimmed milk
• Some dried basil
• One gram of salt
• Black pepper – freshly ground
• 170 grams of drained tin tuna in brine
• 60 grams of low-fat cheddar cheese
• 10 grams of grated parmesan

Procedure

1. Cook the pasta, sauté onion, and mushrooms, and then blend them in the flour and tomato puree.
2. Mix them in the milk, pepper, salt and then stir until it thickens.
3. Combine with tuna and pour into an oven-proof dish.
4. Top up with parmesan and cheddar and then bake it for about 30 min.
5. Serve with a mixed salad.

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Saturday

Breakfast

Creamy, spicy oats

• One cup of cooked oats
• Cinnamon for flavour
• One teaspoon of honey
• One cup of Bulgarian yogurt

Snack

• A ¾ cup of pineapple
• Six whole almonds

Lunch

Chicken Pasta

• One cup of courgette pasta
• One teaspoon of pesto
• 60 grams of chicken

A salad: Cucumber, tomato, spring onion, lettuce, and mushroom

Snack

• Two naartjies
• Six whole almonds

Dinner

Sizzling steak

• 60 grams of grilled grass-fed beef steak
• One teaspoon of cooking oil
• One cup of sweet corn
• One cup of cooked vegetables

Sunday

Breakfast

Veggie omelette

• Two slices of glutten free bread
• Three egg white omelette (add mushrooms, spring onion, and peppers)

Snack

• One apple
• One tablespoon of nut (or seed mix)

Lunch

Veggie Soup

• 300 milliliters of vegetable soup
• One slice of rye bread
• Three tablespoons of low – fat hummus

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Snack

One peach or a single cup of fruit salad

One tablespoon of nut (or seed mix)

Dinner

Chicken fry stir made with

• 60 grams of chicken
• Frozen stir fry veggie mix
• One teaspoon of cooking oil
• One tablespoon of sour and sweet sauce
• A half cup of basmati rice

The above seven days regimen clearly show that a South African diet plan to lose weight fast is quite achievable. Try this out and thank us later.

HEALTHY EATING

An estimate 70% to 80% of heart disease and stroke can be prevented by your life choices and habits, such as eating a healthy diet. Eating well and making good nutritional choices is one of the best weapons you have in the fight against heart disease, as well as many other chronic conditions such as diabetes, obesity and some cancers. Even small improvements can make a big difference. Follow our simple healthy eating steps to not only lower your risk of cardiovascular disease, but also improve your overall health.

Look out for the Heart Mark and DSA logos on food packaging to help you choose healthier options. For healthy, tasty recipes, download our Cooking from the Heart recipe books one, two, and three.

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Simple steps to healthy eating

Eat more healthy foods such as:

• Fruit and vegetables: enjoy a variety, either fresh or frozen and aim for at least 5 a day.
• Beans and lentils for high quality carbohydrates, protein and fibre.
• Low fat or fat free dairy foods such as milk or yoghurt for calcium, protein, minerals and vitamins.
• High fibre wholegrain starchy foods such as wholewheat bread, brown rice, oats, wholewheat pasta and barley, instead of refined cereals. Fibre is good for your heart and can help to improve cholesterol levels.
• Lean and fresh protein like fish, eggs, skinless chicken, lean mince and ostrich meat instead of processed and fatty meats like polony, vienna’s, salami, sausages and sandwich ham.
• Choose healthy fats found in canola, olive or sunflower oil, soft tub margarines, peanut butter, nuts and seeds, avocado and fish.

Choose foods high in omega 3 fats

• Especially naturally oily fish such as sardines, pilchards, mackerel and salmon. Omega 3 fats help to reduce blood pressure and risk of stroke. The Heart and Stroke Foundation South Africa recommends that fatty fish should be eaten at least twice a week.
• Clean water and unsweetened tea or coffee

Enjoy your food but eat less

• It’s good to enjoy food and share meals together but eating too much can lead to weight gain, increasing your risk for obesity, diabetes and heart disease.
• Reduce your portion sizes of fatty, starchy and sugary foods if you are overweight.
• Portion with caution. Try to portion your plate according to the ‘Plate Model’ where:
  • ½ of your plate consists of non-starchy vegetables such as broccoli, cabbage, tomatoes, cucumber, carrots etc.
  • ¼ of your plate consists of high fibre starches such as brown rice, whole wheat pasta, sweet potato, butternut.
  • ¼ of your plate consists of lean protein such as grilled skinless chicken, fish, lean mince, ostrich meat, soya.

Eat less foods with added sugar, salt and bad fats

• Cut down on unhealthy fats like saturated and trans fats which can raise cholesterol levels. These can be found in foods such as fatty and processed meats, chicken skin, butter, ghee, cream and hard cheeses, pies, pastries, biscuits, crackers, fast and deep-fried foods.
• Limit added sugars such as sweets, chocolates, and especially sugary drinks such as soda’s, fruit juices and flavoured water as they provide empty-kilojoules and contribute to weight gain. They also increase triglycerides (TG), a type of fat in the blood.
• Cut down on sodium and salt. A high salt intake is linked to high blood pressure. Reduce your salt intake to no more than 5g (1 teaspoon) of salt, from all sources, a day:
  • Reduce the salt added to your food during cooking and at the table.
  • Make use of fresh and dried herbs, spices, garlic or lemon juice to add flavour to your food, without adding extra salt or salty seasonings like chicken or BBQ spice.
  • Foods like packet soups, stock cubes, gravies, cheese, many breakfast cereals, breads, salty snacks, processed meats and fast foods are very high in salt, so should be used sparingly.
• Limit alcohol. Avoid the harmful use of alcohol, and if you drink alcohol, drink in moderation which is no more than 1 drink per day for women and 2 per day for men. One drink is a small glass of wine (120 ml), a can of beer (340 ml) or a tot of any spirits (25 ml).
• Look out for the Heart Mark on foods to help you choose healthier options.

Dietary guidelines

Our steps to eat better are based on the latest dietary guidelines. What does this mean?

Dietary guidelines are up-to-date summaries on how to eat to prevent diseases like diabetes, heart disease and strokes. It is not based on opinion or popular trends. Guidelines are created after carefully reviewing the latest scientific research. Dietary guidelines focus more on food choices rather than just nutrients. Here are a few examples from around the globe:

• South African Food Based Dietary Guidelines 2012
• United States Dietary Guidelines 2015
• Nordic Nutrition Recommendations 2012
• Australian Dietary Guidelines 2013
• Brazilian Dietary Guidelines 2014
• UK Eat Well Guide 2016
• WHO Healthy Diet Fact Sheet 2015

Health Chat Line

Our registered dietitians are on hand to assist you by providing free information and support on heart health, nutrition and guidance on living a healthy lifestyle. To speak to one of our dietitians, call any one of our national offices and book a slot with a professional between 8 am and 4 pm, Monday to Friday. Our head office number is 021 422 1586.

Please note: Unfortunately, we cannot give medical advice, such as guidance on medication, symptoms of cardiovascular conditions or information about heart transplants. Please contact a doctor if you have any concerns about your cardiovascular health. For detailed and personalised nutritional advice, contact a local private dietitian for a full assessment here.

Five healthy meal plans for diabetics

We get one question on Diabetic South Africans over and over again: do you have a meal plan? Yes, we do – here it is. But one meal plan doesn’t necessarily make sense because we all have such different diets. Some of us are vegetarian, eat a traditional menu, eat mainly Indian food or need to eat on a budget.

That’s why we were so excited to find these five meal plans from Sanofi, with ideas for everything from a Western diet to a budget diet, Indian diet, vegetarian diet and traditional diet. Take a look at the meal plans below, and download them to see the information in full detail.

The plate model

These meal plans all use the plate model to help with portions. The idea is that you divide a plate into four parts.

1. Fill half of the plate with a variety of vegetables.
   Spinach, carrots, lettuce, gem squash, carrots, peas, butternut, beetroot, cabbage, green beans, broccoli, cauliflower, tomatoes, cucumber, mushrooms, peppers, asparagus, eggplant and baby marrow are all good choices.
2. Fill one of the quarter sections with whole grain, high fibre, low GI starches.
   Corn, rolled oats, high fibre breakfast cereals, bulgar wheat, “Stampkoring”, wild brown rice, sweet potato, baby potato, heavy seed/rye breads and whole grain crackers are all healthy choices.
3. Fill the last quarter of the plate with protein foods.
   Skinless chicken and turkey, fish and other seafood, lean cuts of beef and pork (sirloin, fillet or pork loin), tofu, soya, eggs and legumes (lentils, dry beans and chickpeas). Avoid processed meats (salami, vienna sausages and polony), which are high in saturated fat and salt

Fruit and dairy

These meal plans suggest a variety of fruits in controlled portions.
One serving is a medium portion of fruit (oranges, apples, pears or small bananas), or two small fruit (plums), or one cup of fresh fruit salad. Always eat some protein (nuts, cheese, peanut butter) with a fruit to prevent a blood sugar spike.

You can also add 2 servings of dairy per day: a glass (240 ml) of low-fat milk, or 180 ml of plain, unsweetened yoghurt.