How to measure your bowl
Almost nothing is weighed on this plan. The golden rule when it comes to servings for both men and women is, “Always Your Bowl Full”.
- Each meal (the whole meal, cooked / completed) must fit into a bowl whose size depends on your gender.
- Remember that your bowl size is determined by volume (how much space is available inside the bowl) and not mass (how much the bowl weighs).
1. Measure the prescribed amount of fluid (based on the different gender guidelines) in a measuring cup.
2. Fill a bowl with the liquid. You can dish your bowl full of food, up to the edge where the liquid have stopped.
Alternatively, you can also purchase a 450ml (or whatever size you need) bowl to eliminate the measuring process. If you are confused about whether to measure in millilitres or grams, you can read the full explanation here.
Every meal for women should fit into a 450ml bowl.
Fish, meat and chicken should be the size and thickness of your own palm.
- If you later find that this portion is too much, you may systematically reduce your bowl size, e.g. 450ml to 400ml to 350ml.
- Female portion may not be less than 350ml, as the body then goes into survival mode and begins to store fat instead of burning it.
Every meal for men should fit into a 600-700ml bowl.
Fish, meat and chicken should still be the size and thickness of your own palm.
- If you later find that this portion is too much, you may systematically reduce your bowl size, e.g. 700ml to 650ml to 600ml.
- Male portion should not be smaller than 450ml.
- Additionally, men also eat a double portion of everything on the plan that is quantified, for example:
- Where the plan mentions 1 Potato, men eat 2
- Where the plan mentions 1 Fruit, men eat 2
- Where the plan mentions Vegetables, men eat their bowl full.
Plan for Children
The best way to control the weight of children under 18 is through a customised diet plan compiled by a health specialist according to the child’s age, height, physical activity level and genetic background.
- Children need optimal nutrients for brain development.
- Children need more nutrients and vitamins.
- Children are still growing.
If children wish to follow this plan, they can use this suggested adaptation of The 28 Day Diet.
- Children eat the same portions as men.
- Children also eat 2-3 snacks between meals.
- Provitas with Marmite and/or Cheese
- Brown bread and cheese
- Tomatoes and lettuce
- Fruits: apple & banana OR apple & nartjie
- Carrot and cucumber sticks
- Apple & Cheddar cheese (cut into strips/cubes)