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Hello Nutrition

Choosing the correct nutrition plan will help gear you for success and reach your weight loss goal. It is important to choose a plan with realistic expectations.

Factors to consider when choosing your plan:

  • Previous Weight Loss attempts

  • Do you prefer variety or can you be self-disciplined with a select list of foods? 

  • How much weight do you want to lose in the 12 weeks? 

  • Do you want an easy-to-follow plan or can you manage a recipe for each meal?

  • Are you an emotional eater?

  • Can you prepare separate meals, yours and the family? Or do you want to be on a plan that the family can also enjoy?

Intense Programme

This nutrition programme is a very easy plan to follow. Prepping is very convenient and food is ready in a minutes. However practically easy, it is a strict plan that yields the fastest results. You can lose between 10 and 12 kilograms in your first 4 weeks, provided that you are absolutely committed and stick to the plan 100%. Results vary from person to person.

This diet contains only protein and certain allowed vegetables. There are no carbs or fats in this plan.

This diet is great for Insulin Resistant woman that might have struggled with weight loss before. Prepping your meals are crucial for success.

Important things to note:

  • You are not allowed any milk or sugar in your tea or coffee

  • No alcohol may be consumed, yes....NONE

  • You have to eat all 3 meals during the day 5 hours apart

  • Eat no later than 7pm at night

  • You have to drink 2lts of water a day, this is very important

  • Food must be weighed raw into exact portions before cooking

  • You will have to prepare other food for the family so you will have to cook “twice”

  • If it's not on the plan, you cannot have it!

  • This plan will begin to feel boring and repetitive, but delivers FAST results.

SAMPLE OF FOODS ALLOWED

  • Beef Fillet

  • Chicken Fillet

  • Venison Fillet

  • Tuna in brine

  • Hake

  • Calamari

  • Ostrich

  • Gem Squash

  • Broccoli

  • Mushrooms

  • Cauliflower

  • Baby Marrows

  • Lettuce 

  • Cucumber

  • Asparagus

  • Eggs

  • Low fat mozzarella cheese 

  • Low fat plain yogurt 

  • Black tea and coffee

  • Diet sodas eg. Coke light/TAB

SAMPLE OF DAY ONE
Breakfast

Egg omelette with mushrooms and green peppers

Snack

Golden Delicious Apple

Lunch

Tuna salad with 2 Provita cracker breads

Dinner

Chicken fillet, gem squash and asparagus with 2 Provita cracker breads

Snack

Golden Delicious Apple

SAMPLE OF DAY TWO
Breakfast

Low fat plain no flavour yogurt with cinnamon

Snack

Golden Delicious Apple

Lunch

Beef fillet, cauliflower and broccoli florets with 2 Provita cracker breads 

Dinner

Hake, baby marrows and asparagus with 2 Provita cracker breads

Snack

Golden Delicious Apple

SAMPLE OF DAY THREE
Breakfast

Egg omelette with mushrooms and spinach

Snack

Golden Delicious Apple

Lunch

Mushrooms and low fat mozzarella cheese with 2 Provita cracker breads

Dinner

Beef fillet, eggplant and cucumber with 2 Provita cracker breads

Snack

Golden Delicious Apple

Core Programme

This nutrition programme is a variety diet, suitable for the whole family. You can lose between 6 and 8 kilos in 12 weeks, some women have shown to lose even more on this plan. Results vary from person to person. This diet contains protein, veggies, good carbs, and good fats. 

You can use our Sprezzatura convenient recipes, such as bobotie, chicken and broccoli bake, baby marrow fritters, and even flap jacks! Prepping your meals will be crucial for success, but the whole family can share. Portion control is applied with meals, this is explained in the complete guide. 

Important things to note:

  • You are not allowed milk, however, you may use almond milk

  • You may consume alcohol only in a limited quantity and only alcohol that has empty calories eg. Vodka/Whiskey on the rocks or with sugar-free mixers/soda water

  • Eat no later than 7 pm

  • You have to drink 2lts of water a day, this is very important

  • This programme contains intermitted fasting

  • This programme is effort, there is a recipe for each meal of the 12 weeks, and you will have more ingredients to buy than the Intense Programme

  • Cooking and prepping time is longer 

  • You won't feel like you are on a "diet"

SAMPLE OF FOODS ALLOWED

  • Roast chicken

  • Lean beef mince

  • Gem Squash 

  • Eggs

  • Avocado

  • Greek Yogurt

  • Fish

  • Mushrooms

  • Sweet Potato

  • Cauliflower

  • Select berries

  • Select nuts

  • Pumpkin

  • Green beans

  • Lamb chops

  • Baby Potatoes

  • Broccoli

  • Cucumber

  • Low fat Feta

  • Ostrich

  • Black tea and coffee

  • Diet sodas eg. Coke light/TAB

SAMPLE OF DAY ONE
Breakfast

Scrambled eggs, avocado, low fat

mozzarella and tomato

Lunch

Chicken strip Salad with mixed leaves, tomatoes, cucumber and olives

Dinner

Beef Mexican stir fry with peppers, baby marrow and cabbage

SAMPLE OF DAY TWO
Breakfast

Greek yogurt and blackberries

Lunch

Grilled hake with creamy mushrooms and spinach mix

Dinner

Fasting

skip dinner

Black coffee or Black tea

SAMPLE OF DAY THREE
Breakfast

Bacon, feta and spinach omelette

Lunch

Chicken avo and broccoli salad

Dinner

Pork fillet, celery with cottage cheese and cinnamon cabbage

Progressive Programme

This nutrition programme is for women who struggle with emotional or binge eating. If you are classified as obese on the BMI index then you need to consider this diet. Women that need to lose 30kg or even more need a different weight loss nutrition plan. It is very likely that you have an emotionally destructive dependence towards food, and that you need coaching to help you break the vicious cycle. This diet is actually Diet Plan 2, but starts a little bit differently. We first add good foods to your diet before we take anything away. You will also need to be very committed to Learning how to deal with your “stuff” and that’s not easy. It’s uncomfortable and messy. For you to get to a place where a weight loss program will succeed you need to work with the messy stuff that is sabotaging your success. I had to learn the hard way that what we put into our mind, we eat into our body, and ultimately is the way we look on the outside. The way you treat your body is a direct reflection of what worth you think you have. If you feed it rubbish then you believe you are rubbish. This nutrition programme help you work with the triggers and bad habits you have with food. Weight loss will be slower but you will learn how to adapt and change your lifestyle which is very important for your health and emotional wellbeing.

SAMPLE OF FOODS ALLOWED

  • Roast chicken

  • Lean beef mince

  • Gem Squash 

  • Eggs

  • Avocado

  • Greek Yogurt

  • Fish

  • Mushrooms

  • Sweet Potato

  • Cauliflower

  • Select berries

  • Select nuts

  • Pumpkin

  • Green beans

  • Lamb chops

  • Baby Potatoes

  • Broccoli

  • Cucumber

  • Low fat Feta

  • Ostrich

  • Black tea and coffee

  • Diet sodas eg. Coke light/TAB

SAMPLE OF WEEK ONE

Don't cut out any foods/treats

from your diet

Add 7 servings of vegetables and whole fruits to

your meal plan this week (List provided)

Eat at least one omega-3 rich food every day (List provided)

Replace one breakfast and one dinner this week with a meal from the Progressive programme

Do one fasting state, so you skip either one breakfast or one dinner this week.

Add one boosting activity every day to your week.

​

Coaching Session with your Sprezzatura Coach

SAMPLE OF WEEK THREE

Limit your pitfall foods to only 3 servings this week.

Add 7 servings of vegetables and whole fruits to your meal plan this week (List provided)

Eat at least one omega-3 rich food every day (List provided)

Skip or replace three breakfasts and three dinners this week with a meal from the Progressive programme

Do two fasting states, so you skip one breakfast and one dinner this week.

Add three boosting activity every day to your week.

​

Coaching Session with your Sprezzatura Coach

SAMPLE OF WEEK 4 - DAY 1
Breakfast

Egg, bacon, mushrooms and avocado

Lunch

Chicken avo and broccoli salad

Dinner

Grilled hake, cream spinach and salad

​

Continue your boosting activities every week.

​

 Coaching Session with your Sprezzatura Coach

Flexible Programme

This plan involves a calorie tracker which is a tool used to monitor and track the number of calories consumed by an individual. Calorie trackers allow individuals to input the food and drinks they consume throughout the day and track the number of calories they are consuming. The Flexible Programme's calorie counter have a database of common foods and their corresponding calorie counts, which can be used to quickly and easily input the foods consumed.

Using a calorie tracker to lose weight involves several steps:

  1. Determine your daily calorie needs: Use a calorie calculator to determine how many calories you need to consume each day to maintain your current weight based on your age, gender, height, weight, and activity level.

  2. Set a weight loss goal: Determine how much weight you want to lose and set a realistic timeframe for achieving your goal. A safe and healthy rate of weight loss is around 1-2 pounds per week.

  3. Use a calorie tracker to monitor your food intake: Input all the foods and drinks you consume into the calorie tracker throughout the day. Be as accurate as possible with your measurements and portion sizes.

  4. Stay within your calorie allowance: Aim to consume fewer calories than you burn each day. Your calorie tracker will calculate your daily calorie budget based on your weight loss goals and activity level. Stick to this allowance to achieve weight loss.

  5. Monitor your progress: Use the calorie tracker to monitor your progress over time. If you're not losing weight at the desired rate, you may need to adjust your calorie intake or increase your physical activity level.

  6. Be consistent: Use the calorie tracker consistently to ensure you stay on track with your weight loss goals.

 

This programme targets weight loss through a combination of healthy eating habits, regular physical activity, and a calorie deficit. A calorie tracker can help you stay on track with your calorie intake and support your weight loss journey, the food that you chose to eat is entirely up to you.

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Contact

If you are unsure what Nutrition Plan will be the best for you, book a Coaching Session and let's connect.

Jestine Enslin

jestine@sprezzatura.net.za

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