WHY THE 28 DAY TRANSFORMATION DIET?
You may feel like you’ve tried it all, but the 28 Day Transformation Diet takes a different approach to others. Combining the latest research in weight loss, gut health and intermittent fasting, and the impact of stress, sleep, exercise, hydration and more, you’ll take a total body approach to weight loss that is backed by science and proven to get results. You’ll master the art of putting together a well-balanced, healthy meal, understand what helps to control your appetite, manage your blood sugar levels, build momentum with exercise, begin to sleep better, help balance your hormones and find the energy to lead your best life.
THE MEAL PLAN
No food groups have been eliminated, and each recipe uses foods that are readily available in most supermarkets to save you time and money. Plus, it’s flexible! There is room for social commitments, swapping around main meals to suit your taste preferences, and it’s family friendly. The meal plan is dietitian designed and incorporates meals that are higher in protein and fibre, which keeps you feeling fuller for longer and helps to minimise cravings.
In a nutshell, the food we eat contains macronutrients (proteins, fats and carbohydrates) and micronutrients (vitamins, minerals and other healthy compounds).
At its very core, a healthy diet should comprise a ratio of these macronutrients from a variety of different food sources
Protein from food is broken down into amino acids during digestion, some of which are essential to eat as our body cannot produce them. Fill a quarter of your plate with lean protein.
Many wholesome carbohydrate foods offer fibre to help us feel full for longer, improve digestion, fuel healthy gut bacteria as well as a range of vitamins and minerals. Choose low glycaemic index (GI), high-fibre options such as oats, barley, quinoa and rye. Or swap grains for starchy vegies such as sweet potato, potato and corn to fill just less than a quarter of the plate.
Eating healthy fats from wholesome sources such as olive oil, butter, oily fish, avocado, nuts and seeds, are important for skin health, brain power, nutrient absorption, steady energy, and they help you to feel full for longer. The trick is to purposefully add the fats you want and to avoid the ‘added’ fats in convenience and fried foods, and many baked goods. Instead, drizzle a little oil over a salad, or eat some avocado, oily fish or nuts and seeds.
SHOPPING & DECODING LABELS
For all the products with a nutrition panel, use the following tactics to decide which item is right for you. Once you know which are the healthier choices in the supermarket, shopping can actually get easier and quicker.
Ingredients are listed in descending order based on weight.
When comparing products, use the 100g column, as the ‘per serve’ column will send you astray.
Even if it’s a similar product, the manufacturer decides how big or small their serve is to seem more appealing. It can vary significantly between brands.
Fibre will make you feel fuller for longer, help control your blood sugar, manage your cholesterol, reduce your risk of chronic diseases and, of course, keep you regular. Aim for 25-30g a day.
If a product has a high-fat content, check the ingredients to make sure the fats are coming from wholesome sources such as olive oil, nuts, seeds, coconut and butter. Avoid refined vegetable oils, hydrogenated and trans fats.
A good pinch of salt is roughly the equivalent of 400mg of sodium. Aim for less than 400mg/100g to help look after your heart.
Four grams of sugar is the equivalent of 1 teaspoon. We’re aiming for less than 6 teaspoons per day, so divide the total sugars by 4 to gauge if that food will fit into your healthy eating plan or should be kept to an occasional treat. Remember, this doesn’t count for fruits, lactose in milk products, and other naturally occurring sugars. ■