Phase 1 (1st 2 Weeks) – Cleansing Phase
As described earlier, there are rules that you need to adhere to get the OPTIMUM results. Below are the basics rule for PHASE 1.
Rules:
- You will eat based on the recommended meal plate as per below;
- You are only allow to consumed Carbohydrates on your Fitcamp days ONCE only (either Lunch or Dinner)
- You are to consume at least a minimum of 2 litres of water per day
- You can choose to eat one non-listed meal ONCE every weekend only (eg; One KFC Snack Plate/One Serving of Nasi Lemak Ayam for Lunch or Dinner)
The List of Food You Can Eat?
| Protein | |
| Allowed
ü Lean Beef Steak/Minced steak (max 10% fat content) ü Lean Veal ü Lean Chicken and Turkey ü Any type of Fish (if canned – nothing in Oil or flavoured sauces, spring water is OK) ü Any type of shellfish – clams, crabs, lobsters, mussels, oysters, scallops, shrimps, squids ü Vegetarian Proteins – tempeh and Tofu |
Not Allowed
Ø Meat with excess fat Ø Lamb Ø Sardines/Mackerel in oil/ sauce Ø Duck/Goose
|
| Carbs | |
| Allowed
ü Brown Rice, Couscous, Wholegrain Pasta (Limited to one fist only per serving for ladies, and two for men!!); or ü Wholegrain Bread (eg: Gardenia Wholegrain with Canadian Wheat – only 2 pieces!); or ü Instant Oats/Oat Bran ü Konjac/Shiratake Noodles – 0 Calories Noodles (can get this at Isetan)
Note: Only on selected days at selected time except for Konjac/Shiratake Noodle |
Not Allowed
Ø Simple Carbs such as white rice, pasta, etc. Ø White bread, Baguette, etc.
|
| Eggs | |
| Allowed
ü Egg whites – UNLIMITED and Egg Yolks – only up to 2 per day |
Not Allowed
|
| Dairy Products | |
| Allowed
ü Fat free or very low fat dairy products (i.e Cottage Cheese, Philly 5%, Extra Light Ricotta, Sour Cream, Fat Free Cream Cheese, Greek Style Yoghurt, etc.) ü Skimmed or Fat free (non-fat) milk – Limit of 500mls per day ü Yoghurt (Only Natural, or flavors such as Vanilla. (limited to 2 per day) |
Not Allowed
Ø Whole milk dairy products Ø Fruit-flavoured yoghurt Ø Butter
|
| Vegetables | |
| Allowed
ü Select vegetables such as All type of Lettuce, Spinach, Cucumber, Watercress, Eggplant, Asparagus, Pak Choy, Celery |
Not Allowed
Ø Other vegetables that are not listed Ø Starchy vegetables – potatoes and corn
|
| Condiments | |
| Allowed
ü Low fat and minimal use. i.e. herbs, garlic, onions, lemon juice and zest, spices, vinegar, light soy sauce, salt, pepper, mustard ü LOTS of fresh and packaged herbs and spices. (Essentials are Ginger, Parsley, Garlic, Paprika, Roast herbs, Asian herb mix, black pepper and lemongrass) ü Baking powder ü Vanilla (pods, flavouring and sugar-free powder) ü Sweeteners (i.e. stevia, splenda, equal, etc.) ü Gelatine powder |
Not Allowed
Ø Mayonnaise Ø Ketchup Ø Oils (absolutely no oil at any stage. You need to dry fry the food in its own juices. Get a good fry pan – it makes a world of difference) Ø Nuts Ø Sugar (no more than 1 TEA SPOON sugar in any drinks) Ø Etc. |
| Drinks & Others | |
| Allowed
ü Coffee (you can have this with Non-Fat or Skimmed Milk) limited to 3 per day ü Tea (you can have this with Non-fat or Skimmed milk, Green tea, Ginger Tea and any Herbal teas) limited to 3 per day. ü Natural unsweetened cocoa powder drink (eg; Hershey’s Cocoa Powder – natural unsweetened) ü Sugar Free Chewing Gum. ü Flaxseeds |
Not Allowed
Ø 3 in 1 drinks Ø Canned tea/coffee Ø Juice/cordial drinks
|
Example of 1 Week Meal Plan
- Breakfast (Early – 7 – 830am)
- Anything from the breakfast menu (or something made up from the Allowed list).
- Snack – 10am
- Anything from the Snack menu (or something made up from the Allowed list).
- Lunch – 12-ish
- Anything from the Lunch menu (or something made up from the Allowed list).
- Snack – 3pm
- Anything from the snack menu (or something made up from the Allowed list). This can be something simple… it could even just be some celery sticks or a yoghurt.
- Dinner – 7pm
- Anything from the Dinner menu (or something made up from the Allowed list).
- Dessert – 8pm
- Anything from the Dessert menu (or something made up from the Allowed list). Take note though – you don’t NEED dessert every day… I’m sure you don’t have it every day now. (But just take that into account)
