Lose 5kg: Week 2 of our diet

If you fol­lowed Week 1, you’re prob­a­bly well on track to los­ing 5kg for the hol­i­days. Keep it up and carry on see­ing re­sults


WEL­COME to the sec­ond week of our four-week eat­ing plan to get ready for the hol­i­days – and if you’ve stuck to Week 1’s plan, you may well be be­tween ½kg and 1kg down! Rochez O’Grady and Sarah Gouws, reg­is­tered di­eti­cians with Cape Town’s Munch­wize Di­eti­cians, have de­vised a healthy eat­ing plan spe­cially for YOU read­ers who want to hit the year-end cel­e­bra­tions on a feel-good high.

This is a four-week plan for you to cut out and keep – but if you missed out on Week 1, don’t worry! Sim­ply get in touch with us (see the next page). In a few weeks’ time when you’re done with Week 4, start again with Week 1 to keep the re­sults com­ing.

Stick­ing to this plan means you could lose up to 1kg a week. Be­tween ½kg and 1kg a week is the health­i­est rate of weight loss, ac­cord­ing to O’Grady. A more ex­treme diet that has you los- ing more than that prob­a­bly isn’t sus­tain­able in the long term – and you could find those ki­los creep­ing back on.

No mat­ter how ded­i­cated you are, it’s not easy to stick to your guns at this time of year with all the of­fice par­ties and fam­ily get-to­geth­ers rolling around.

But O’Grady, who en­cour­ages a mind­ful ap­proach to eat­ing, be­lieves treat­ing your­self ev­ery once in a while is per­fectly okay. “I think that hav­ing a cheat meal or a treat is nor­mal eat­ing be­hav­iour. You can save it for spe­cial oc­ca­sions.”

So a glass of bub­bly at your end-of-year func­tion or a hand­ful of crisps at a fam­ily braai is no rea­son to throw in the towel.

“The most im­por­tant thing is what you do with your day-to-day meals, not what you do on the spe­cial oc­ca­sions as they’re not fre­quent,” O’Grady says.

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