I’ve had a bit of feedback that getting this FIT FIX Diet Plan in dribs and drabs is a bit messy and you’d like to see it laid out in its entirety to get a clearer picture about what’s going on. Again, I reiterate that this is a diet I’ve devised for myself as an experiment and you really should check with someone who knows more about these things than me (like a doctor) before embarking on this program.
Here are the basic rules:
FIT FIX DIET RULES:
Sugar-free lollies ARE allowed!1. Things you can’t eat: potato, rice, bread and products with more than 5% sugar content. (the sugar rule doesn’t apply to wine or the one day you are allowed chocolate!)
2. You must write down everything you eat and count calories. (sounds boring but I have an easy solution for this!)
3. You must exercise every day for a minimum of between 45 minutes and an hour. I am going to aim for spin classes four days a week, plus two lots of abdominal classes and two sessions of body toning or weights workouts. If you don’t go to a gym, you can ride a bike, run and do toning exercises at home.
4. You must weigh yourself every day.
5. You must have three alcohol-free days a week. I calculate my week starting on a Sunday.
6. You can have one day off the regime per week where you eat what you like and ditch the calorie counting.
THINGS YOU’LL NEED:
My Net Diary I-Phone App1. Scales to weigh yourself.
2. Scales to weigh the food you eat.
3. An I-phone or device that can use the My Net Diary App. This is my secret weapon in the fight against flab. It means you can easily put in all your measurements and target weight and it will calculate how much you should safely eat per day in order to lose weight. Add in everything you eat to keep your calories quota in check!
WEEK ONE – FOOD PLAN
SUNDAY-TUESDAY – Start with a 3-day juice fast to put you in the right frame of mind for your new weight-loss mission. For more tips about juice fasting, see blogs dated from November 19th. ( https://jenniferhansen.com.au/?p=4566 )
WEDNESDAY
Celery snackBreakfast – The Muesli (50 grams) with skim milk, (100ml), Greek yogurt (50g) and frozen berries (25g).
Snack – 2 celery sticks
Lunch – can of Sirena basil tuna, lettuce and spring onion
Snack – Tamara sugar-free yoghurt with berries (small tub)
Dinner – Bolognaise sauce – NO PASTA, plus two glasses of red wine
THURSDAY
Keeping it simple – ham and cheese on Vita-WheatsBreakfast – Uncle Toby’s Quick Oats sachet with 125ml skim milk and 1/2 a cup of frozen raspberries
Snack – 2 celery sticks
Lunch – 4 Vita-Wheat 9-grain biscuits with 2 light cheese slices and ham
Snack – Earl Grey tea with 30ml skim milk and an apple
Dinner – Left-over Bolognaise sauce
FRIDAY
Basil chilli tuna saladBreakfast – Oat Bran pancakes
Snack – hard-boiled egg
Lunch – Tuna salad with can of Sirena chilli-basil tuna, chopped lettuce and 2 spring onions
Snack – Cup of tea with skim milk and Tamara sugar-free yoghurt with berries (small tub)
Dinner – Grilled chicken fillet and broccoli
SATURDAY – Day off. Eat what you like!
WEEK TWO – FOOD PLAN
SUNDAY
Scrambled eggs and hamBreakfast – 1 cup scrambled eggs and 2 rashes of bacon (or ham)
Snack – celery or carrot
Lunch – Sirena chilli and basil tuna, lettuce and spring onion salad
Snack – Tamara berry yoghurt (small tub)
Dinner – Grilled marinated Steak and broccoli
MONDAY – Juice Fast Day
TUESDAY
An easy and tasty snackBreakfast – The Muesli (50g), low-fat Greek yogurt, skim milk and frozen raspberries
Snack – 2 Cruskits with onion/chive Philadelphia cream cheese
Lunch – Cold beef, lettuce and tomato salad
Snack – Body LoCarb Bites (chocolate protein balls – still under the %5 sugar rule)
Dinner – Stir-fry garlic prawns and veggies
WEDNESDAY
Breakfast – Berry smoothie (using Swisse Slim Shake protein powder), Greek yoghurt, frozen berries and skim milk
Snack – 2 sticks celery
Lunch – Ham, spring onion and tomato omelette
Snack – Tamara sugar-free berry yoghurt (small tub)
Dinner – Mongolian lamb stir-fry
THURSDAY (LOW-CAL intake day)
Avocado tomato CruskitsBreakfast – Oat Bran pancakes
Snack – Herbal tea,
Lunch – Mashed avocado (50g) spread over 2 Light Cruskits topped with four cherry tomatoes
Snack – 1 apple
Dinner – I chicken pattie with papaya salad
FRIDAY
Breakfast – Uncle Toby’s instant oats with berries
Snack – Hard-boiled egg
Lunch – Chicken tikka pieces (about 125g + 166 calories) I buy it pre-made from the supermarket and heat it up in the microwave. Simple.
Snack – Tamara sugar-free mixed berries yoghurt (small tub)
Dinner – left over chicken patties and papaya salad (recipe listed in Wednesday’s blog)
SATURDAY – DAY OFF. Eat what you like!
WEEK THREE – FOOD PLAN
MONDAY – Juice Fast Day, (juices from Pressed Juices)
TUESDAY
BSC Lo Carb BitesBreakfast – The Muesli, yoghurt and frozen berries
Snack – Hard-boiled egg
Lunch – 4 Vita-Wheat 9-grain biscuits with 2 light cheese slices and ham
Snack – Body LoCarb Bites (chocolate protein balls – still under the %5 sugar rule)
Dinner – Pesto salmon grilled with broccoli
WEDNESDAY
Breakfast – Berry smoothie (ingredients as per above)
Snack – 2 celery sticks
Lunch – Sirena tuna, lettuce and spring onion salad
Snack – 2 Cruskits spread with onion/chive Philadelphia cream cheese
Dinner – Cold beef salad
THURSDAY
Salmon portionsBreakfast – Oat Bran pancakes
Snack – Yoghurt
Lunch – Peppered Salmon portion (pre-packed from supermarket – 217 per piece) and 1 carrot
Snack – 1 apple
Dinner – Grilled fillet Tandoori chicken with broccoli
FRIDAY
Breakfast – Uncle Toby’s instant oats with berries
Snack – 2 celery sticks
Lunch – Mashed avocado (50g) spread over 2 Light Cruskits topped with four cherry tomatoes
Snack – Yoghurt
Dinner – Grilled flake and salad
SATURDAY – DAY OFF. Eat what you like!
So there you have it! Three weeks of a food plan completely mapped out for you. I haven’t specified weights for all the food servings, as you can be flexible – as long as you weigh your food and record the details in your I-Phone My Net Diary App and keep under your daily calorie limit, you’ll be fine.
Most days listed have a food requirement UNDER the calorie limit, which allows you to add in snacks or larger meals, depending on how hungry you are. And you can drink wine – as long as (again!) you stick to your calorie quota.
Sampling Shane Warne’s new ’99 Not Out’ exclusive beer!
There will be days when you sin. I do – often…
Take last night for instance. After a fabulous party at Club 23 at Crown, where I very much enjoyed not only trying a new beer cricket legend Shane Warne helped create himself, aptly titled 99 NOT OUT, (very nice, it is too!) but I also had a couple of wines…
Now, the biggest problem with alcohol is how much it sabotages your will-power. Hence why we NEED at least THREE alcohol-free days a week.
Evidence…
I thought I’d been reasonably well-behaved with my food intake yesterday. Even at the party, where there was a wonderful array of delicious finger-food, I was restrained – only having ONE item – a small peking duck pancake. But then I woke up this morning and found THIS on the kitchen sink along with the dirty dishes, yet to be tidied up…
Yep, I’d demolished what was left of the cookies and cream ice-cream. ALL GONE.
As I always say, you just have to pick yourself up and start all over again… At least my weight has stayed down below the 70kg mark – now on 68.2kg. So I do think the FIT FIX Diet Plan works. Especially if you actually stick to the rules… Let’s see if I can get to my goal weight of 64kg. I’ll keep plodding along and document how this goes just to keep me accountable. I know it’s hardly riveting stuff, but it’s working for me, so selfishly, I’ll stick to blogging about it too. I’ll add new recipes, confess my sins and answer any questions you might have. Stay tuned!
This is a quickie update because life, work, and social commitments are gathering pace… making it harder to stick to the straight and narrow when it comes to the FIT FIX Diet Plan, let alone blog about it.
Fruit Drops and Butter Candy DropsI talked about ‘cheating without cheating’ on the food plan yesterday, eating those yummy Double D lollies, but last night I did genuinely cheat. Being under the calorie count for the day and after having a whopping THREE alcohol free days straight, I thought I could relax with a glass or two of chardy at the end of the night while watching TV. But of course, once the alcohol takes effect, the will-power plummets…
Cashews and pistachiosI was STILL hungry. Now, I didn’t break any of the so-called ‘rules’ here, but I did go overboard with a massive NUT BINGE. Pistachios and cashews. I didn’t weigh them, just hoed right on in – handful upon handful… God knows how many calories that would have added up to – hate to think.
That, combined with a lack of exercise, meant the scales plateaued today – hardly a surprise…
The next three days will be challenging too, with lots of social events booked in, so I’m hoping all my good work won’t fall in a heap. The most important thing is to make a PLAN – try to stick to it, and if you fail, start all over again!
Having said that, here’s the plan for tomorrow. And I don’t need to detail Saturday’s as that’s my day off – yay!
FRIDAY
Chicken Tikka piecesBreakfast – Uncle Toby’s instant oats with berries
Snack – Hard-boiled egg
Lunch – Chicken tikka pieces (about 125g + 166 calories) I buy it pre-made from the supermarket and heat it up in the microwave. Simple.
Snack – small tub Tamara mixed berries yoghurt
Dinner – left over chicken patties and papaya salad (recipe listed in Wednesday’s blog)
RECIPE – Papaya Salad
I green papaya
I bag coleslaw from the supermarket
1/2 cup roasted cashews, crushed
3 spring onions
1 red chilli
handful fresh coriander
1/2 cup fresh basil
DRESSING
1 tablespoon fish sauce
2 tablespoons peanut oil
2 tablespoons soy sauce
3 tablespoons lime juice
1 teaspoon Sambel Oelek
1/2 tablespoon honey
Grate the papaya and mix into the coleslaw. Mix the dressing ingredients together and pour over. Enjoy!
It felt like I was cheating on the FIT FIX Diet Plan big time last night, eating a decent share of lollies, but in fact, I didn’t break any rules whatsoever. You see THESE arrived on my doorstep the other day – a box of sugar-free Double D treats.
A sweet selection…It wasn’t on the diet plan, but I was under my calories quota for the day and joy, oh joy, the scales still went downwards this morning. In fact, I have to say I’m pretty up-myself about the success SO FAR on my self-devised FIT FIX Diet Plan.
Just take a look at the My Net Diary weight loss chart on the right and you can see for yourself, there’s a steady downward trend happening. Now I just have to keep going until I reach the goal weight of 64kg. I’m sure the fact that I’m making myself accountable to this Blog is part of the success too, so I’m going to keep blogging until I get there!
Choc O Jelly Rounds
I’m always on the hunt for low-cal sweetie options too, so the gift from Double D arrived with perfect timing. Just when I was getting bored with my regular stash of diet-friendly treats, they’ve brought out a new selection of lollies to choose from.
Being obsessed with chocolate, I instantly gravitated to the Choc O Jelly Rounds…
Ronnie with the mint Double D lollies
But daughter Veronica snatched up the Mint Chews before I had any say in the matter and they proved a big hit with her.
There’s also Fruit Drops, Butter Candy Drops and Aussie Gummy Bears – all made using the natural sweetener, Stevia.
Double D is an Australian owned company too and lists all the lollies as being 99% fat free, gluten free, cholesterol free, low GI and dental friendly. Guess that ticks all the boxes!
Let’s take a look at the food plan for tomorrow. Remember, Thursday is meant to be a low calorie day, so drink lots of water and herbal tea! The total calorie count for tomorrow is only 473 calories – which is close to the proposed amount in the 2/5 diet.
THURSDAY
Avocado tomato CruskitsBreakfast – Oat Bran pancakes
Snack – Herbal tea
Lunch – Mashed avocado (50g) spread over 2 Light Cruskits topped with four cherry tomatoes
Snack – 1 carrot
Dinner – I chicken pattie and papaya salad
RECIPES
Oat Bran Pancakes (based on a Dukan Diet recipe)
Ingredients:
1 1/2 tablespoons oat bran
1 1/2 tablespoons vanilla Fruche
1 tablespoon Hermestas sweetener
1 egg
Whisk together all ingredients in a small bowl and cook in a pan as you would small pancakes or pikelets. In the Dukan Diet book, fromage frais is used instead of Fruche, but it’s almost impossible to find in Australian supermarkets. Hence, this is the ONE instance where I allow a product that contains more than 5% sugar, because there just isn’t anything else out there that works. But I am open to suggestions if you have any!
THAI CHICKEN PATTIES
Lemon Grass paste500g minced chicken
1 tablespoon minced lemongrass
2 tablespoons chopped coriander
2 teaspoons crushed ginger
1/2 can water chestnuts, finely chopped
1 stalk celery, finely chopped
2 spring onions, finely chopped
2 teaspoons fish sauce
2 teaspoons sesame oil
Olive oil spray
Mix all ingredients together. Roll into large golf-ball size rounds, then squash into a pattie shape with the back of a spatula. Spray with olive oil then bake in a moderate oven for about 25 minutes, or until brown. These are also great the next day cold when you’re allowed more!
