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BT Nutritionist

Hi Jan!

Well done on your 5kg loss- this is a great achievement! Sometimes it can take the body a little time to adjust so hang in there, stay consistent and remember that healthy and sustainable weight loss is a process that takes time. We recommend weighing yourself no more than once a week as short- term fluctuations (day- to- day) are quite normal and could be disheartening- it can be something as simple as water weight. Even the time of day you weigh yourself can result in fluctuations.

It sounds like you are on the second phase of the program? During this phase we recommend:
1 shake for breakfast
Protein snack for morning tea
1 shake for lunch
Protein snack for afternoon tea
Balanced meal for dinner which consists of 1 serve of protein, 2 serves of non- starchy carbohydrates and 1 serve of starchy carbohydrates.

It sounds like you have a slightly different structure but this shouldn’t be an issue if you would prefer to carry on this way. We would suggest adding a serve of starchy carbohydrates to your dinner meal, whether it’s 1/2 a cup of cooked brown rice, 1/2 cup beetroot, corn or a small banana to follow (check out the Food Servings Guide for ideas).

Kindest Regards,

BT Nutritionist 🙂