C.A.P.E Diet

™

Carbohydrate Adjusted Protein Enriched

C.A.P.E Diet

™

Carbohydrate Adjusted Protein Enriched

The C.A.P.E Diet

™

Carbohydrate Adjusted Protein Enriched

"You can lose weight successfully with both strategy and effort. Although effort is important, strategy will always give you the best results."

WHAT ARE THE BENEFITS OF THE C.A.P.E Diet™? The C.A.P.E Diet™ has been scientifically designed to maximise your weight-loss results by optimising your metabolism as well as regulating your blood insulin levels. The reason why your insulin levels are important is because insulin is essentially an evolutionary storage hormone that helps you store spare calories in the form of fat[1]. This may not make much sense to those of us who live in a world abundant with food, but in the past, insulin played an important role in helping our forefathers survive starvation during regular periods of food shortages. When we eat certain foods, especially too many refined carbohydrates, we are sending a hormonal message via insulin to the fat cells of the body. That message is “STORE FAT!” In fact, it’s actually a bit worse than that, because increased insulin levels also tell the body “DON’T RELEASE STORED FAT!” This makes it rather difficult to lose weight. Our objective with the C.A.P.E Diet™ is therefore to switch your metabolism from a predominantly fat-storing to a more fat-burning mode.

HOW DOES THE C.A.P.E Diet™ DIFFER FROM COMMON DIETS? Over the years various individuals have proposed that a high-protein diet will enhance weight-loss results. Not surprisingly, since this new idea was so radically different from traditional thinking, this concept was rejected by the orthodox dietetic fraternity. Some early criticism was based on opinions regarding the potential detrimental effects of a higher protein intake on blood cholesterol levels. It was also postulated that it could lead to high blood pressure, osteoporosis and kidney problems. In recent years, however, academic studies have begun to examine the effects of protein-enriched diets on energy expenditure, energy intake and actual weight loss, compared to diets containing less protein. Various health-care bodies recommend that the ideal dietary ratio should consist of a 55% carbohydrate, 15% protein and 30% fat intake. Since this advice has done little to stem the worldwide obesity pandemic, we conducted our own research at the Medical Nutritional Institute during the development of our weight-loss programme. We found that a carbohydrate diminished, protein-enriched diet consistently delivers better weight-loss results, especially for metabolically-challenged patients who suffer from insulin resistance, a common medical condition that makes you more prone to weight-gain. We named it the C.A.P.E Diet™, an acronym for ‘Carbohydrate Adjusted, Protein Enriched’. Modern research has also debunked many of the concerns regarding the side effects associated with a higher protein intake. Due to the importance and controversy surrounding this topic, we have addressed each issue individually.

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Carbohydrate Adjusted Protein Enriched

THERMOGENESIS. WHY YOU CANNOT AFFORD TO IGNORE IT ‘Thermogenesis’ or the ‘thermic effect’ of food is the amount of energy required for the digestion, absorption and disposal of nutrients and their waste products after a meal. In other words, it is the energy that is burnt in the body’s metabolic furnace to process and nutritionally assimilate food. Since obesity is known to be a disorder of energy imbalance, any strategy that can increase energy expenditure by increasing thermogenesis immediately becomes highly attractive. Thermogenesis is influenced by the composition of different food groups. In general, the typical thermic effect of protein is 20–35% of energy consumed, whilst for carbohydrates, this number is much lower, at 5-15%[2]. The thermic effect of fat is a subject of some debate. Some have found that fat has a lower thermic effect than carbohydrate[3], whilst others found no difference between the two[4]. Dr Thomas Halton, a nutritional epidemiologist, and Dr Frank Hu, Professor of Medicine at Harvard Medical School, reviewed 15 studies on the topic during which the thermic effect of food was measured. In all studies, researchers found that protein had a greater thermic effect than either carbohydrate or fat[5]. In some studies this difference was significant. On average, it was estimated that the usual difference between a high and low protein diet was 126 KJ a day. Although this may not seem that much, the cumulative effect, if sustained over a year, becomes a 166 000 KJ deficit, significant for anyone struggling to control their weight. An important reason for the difference in the thermic effects of food may be due to the fact that the body has no storage capacity for protein and it thus needs to be metabolically processed immediately. Fat and carbohydrate, on the other hand, are regulated by highly efficient storage pathways. Unless energy intake and expenditure is closely matched, excess energy intake and storage rapidly leads to obesity.

THE IMPORTANCE OF HUNGER CONTROL (SATIETY) Conventional dietary advice entails eating less and exercising more. However, the increasing obesity epidemic suggests that following this advice is not quite that simple. Various studies have also demonstrated that by doing more exercise, you may actually increase your appetite and eat more. Battling hunger all day has also proven to be a real deal-breaker for most weight-loss programmes. Many studies have examined the effect of a protein-enriched diet on hunger levels. We examined the findings of 14 studies that compared a protein-enriched meal to at least one other macronutrient (carbohydrate/fat). Although the studies were small, the majority found that a protein-enriched meal helped suppress hunger. Taking the matter one step further, several investigations also examined whether a protein-enriched meal actually influenced the subsequent energy intake of the next meal, as compared to lower protein meals. Of 15 studies identified, 8 showed a significant decrease in energy intake[5].

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Carbohydrate Adjusted Protein Enriched

TOTAL WEIGHT-LOSS - THE CRUX OF THE MATTER! Halton and Hu identified 15 studies that measured absolute weight lost. Most of these studies found a statistically significant decrease in total body weight for a higher protein diet, with seven proving quite substantial. One of the studies also found that by increasing protein from 15% to 18% of energy during weight maintenance resulted in a 50% lower body weight regain[6].

KIDNEY FUNCTION – SHOULD YOU WORRY ABOUT IT? There has been some debate about the safety of a protein-enriched diet with regard to kidney function. In populations with established kidney disease, it has been shown that limiting protein intake may slow the progression of disease. Whether or not a protein-enriched diet will adversely affect kidney function in healthy populations has been speculative in the past. In a recent review paper, however, the evidence of many studies was assessed. Investigators concluded that there is little evidence to indicate that a higher protein intake may have an adverse effect on the kidney function of individuals without established renal disease[7].

BLOOD CHOLESTEROL AND OSTEOPOROSIS RISK Another area of controversy has been the effect of a higher protein intake on blood cholesterol levels. While more research is still needed in this area, it appears from the analysis of many new studies that a higher protein intake does not elevate blood cholesterol levels. Other studies have demonstrated that the exchange of protein for carbohydrate may in fact be beneficial for blood cholesterol levels [8]. Another concern has been the development of osteoporosis. A recent review of 61 studies conducted over the past 30 years found that protein intake does not have a negative effect on bone health[9]. The Framingham Osteoporosis Study actually found that protein had a positive impact on bone health.

HOW TO SWITCH YOUR METABOLISM Certain foods elevate your insulin levels and can make you gain weight, especially if you suffer from the medical condition ‘insulin resistance’. Even worse, they also ensure that you remain overweight. What you need to remember is that better insulin control can play a dominant role in maximising your weight-loss results. To make things easier for you, you need to remember the following four principles: 1. You need to eat less insulin-unfriendly foods, especially high-density and moderate-density carbohydrates (explained later). 2. You need to eat more insulin-friendly foods, including protein and low-density carbohydrates. 3. You need to eat in a more insulin friendly manner, namely only three times a day. Despite what you may have been told in the past, we have found that by limiting the intake of snacks between meals, better weight-loss results are ensured.

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Carbohydrate Adjusted Protein Enriched

(Snacks may only be eaten when hunger becomes a problem). 4. You need to take a supplement that will help optimise your metabolism by regulating your blood insulin levels. We suggest that you use AntaGolin™ insulin resistance formula.

CARBOHYDRATES MADE EASY Both wheat (a grain) and cucumber (a vegetable) are classified as 'carbohydrates'. Wheat, however, is more densely packed with energy than a cucumber and is therefore a ‘high-density carbohydrate’. This group includes all grains like wheat (bread and pasta), corn and rice, as well as some starchy vegetables like potatoes and pumpkin. Fruit contains fewer carbohydrates than grain and is therefore a ‘moderate-density carbohydrate’. The ‘low-density carbohydrates’ include nonstarchy vegetables and salad ingredients. Your strategy should be to: ¥¥

Minimise your intake of high-density carbohydrates.

¥¥

Reduce your intake of moderate-density carbohydrates.

¥¥

Increase your intake of low-density carbohydrates.

FLUID IS IMPORTANT! An adequate intake of water is essential for proper bowel function, fat oxidation and weight-loss. Drink 6 – 8 glasses of water per day. Avoid all fruit juices as well as soft drinks and sweetened beverages such as Coke, Fanta, Sprite, etc. In addition, also avoid all sports drinks, energy drinks, flavoured waters and all vitamin waters. These products all contain large quantities of carbohydrates, often under various guises. Tea and coffee with milk is fine at meal times but eliminate milk and sugar between meals, as both agents may stimulate the release of insulin and will therefore be counterproductive to your weight-loss strategy. Aspartame-free and sugar-free cordials such as Brook’s Low Cal and Sweeto can be diluted with water or soda water.

SUGAR SUBSTITUTES AND ARTIFICIAL SWEETENERS Refined sugars in the form of table sugar, fructose, syrup and honey must be avoided, including all other forms of sweets, ice cream, desserts, chocolate, etc. Artificial sweeteners can be used to substitute sugar in coffee and tea. Avoid artificial sweeteners that contain aspartame or phenylalanine. Recommended artificial sweeteners are sucralose and stevia.

CONDIMENTS ARE A GOOD IDEA Bland food is terribly boring, so please don’t torture yourself unnecessarily. Put some effort and planning into your meals. Spices, herbs, pepper, garlic, pickles, gherkins and chilli are excellent ways of ensuring that you have a pleasurable culinary experience.

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Carbohydrate Adjusted Protein Enriched

Limit the following to one tablespoon: ¥¥ Barbeque sauce, chilli sauce, horseradish, mustard, pesto, taco sauce, teriyaki sauce, tomato sauce and Worcestershire sauce.

Use any amount of:

Herbs

Spices

Other

¥¥ Mint

¥¥ Dried coriander

¥¥ Chilli

¥¥ Mixed herbs

¥¥ Ginger

¥¥ Garlic

¥¥ Oregano

¥¥ Mustard powder

¥¥ Gherkins

¥¥ Parsley

¥¥ Paprika

¥¥ Green pepper

¥¥ Rosemary

¥¥ Pepper

¥¥ Lemon juice

¥¥ Thyme

¥¥ Turmeric

¥¥ Onion

¥¥ Fresh coriander

¥¥ Curry

¥¥ Tomato ¥¥ Vinegar

PORTION SIZE All masses in the meal-plan are cooked masses (except for the moderate and low density carbohydrates). You will need to obtain a small food scale as well as a measuring cup. Please use them until you are confident that you are able to estimate portion size with reasonable accuracy.

CAN I DEVIATE FROM THIS MEAL-PLAN? Yes, but only once you have reached your target weight. Our research at the Medical Nutritional Institute shows that this eating style achieves the best weight-loss results and also helps to control your appetite, thereby making it easier to reach your goal.

DINING OUT Eating away from home becomes easy when you stick to basic principles and the portion control guidelines, as stipulated in your Meal Plan. Remember that all restaurant portions are excessively large and it is impossible to lose weight if you consume their standard portions. Choose your main meal from the starter section and always stick to a low-fat choice where possible. A protein dish such as fish, steak or chicken, served with a salad is always a safe weight-loss option. Be careful of vegetables served in restaurants. They usually taste great because they are laced with fat (cream or butter), salt as well as sugar. Ask for steamed vegetables. All sauces or dressings must be ordered on the side so that you can control the amount that's added. Alternatively, ask for stir-fried vegetables prepared with soya sauce only. Share a dish with your partner or order a half portion. Try and get yourself out of the mind-set that you are wasting food and money if you leave some leftover food on your plate. For you, good value is eating a lot less and you can always take the excess home for a future meal.

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C.A.P.E Diet

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Carbohydrate Adjusted Protein Enriched

CAN I HAVE ALCOHOL? Yes, but do keep in mind that alcohol is so rich in energy value that you can drive a car on it! You will therefore need to limit your alcohol consumption if you want to obtain the best weight-loss results. Limit your alcohol intake to five units per week. (Example: 1 Unit = 120ml Wine, 50ml Dessert wine, 200ml Beer, 280ml Lite Beer, 1 Tot Distilled Liquor, 20ml Cream-Based liqueur)

CAN MY FAMILY EAT THE SAME FOOD? Our meal plan has deliberately been designed to enable you to share your food with your family. They will most likely expect bigger portions. Do provide them with an additional carbohydrate dish if you can't persuade them to eat more non-starchy vegetables.

WHAT ELSE CAN I DO TO INCREASE MY WEIGHT-LOSS SUCCESS RATE? At the Medical Nutritional Institute we specialise in the execution of corporate obesity and fitness programmes. Over the years our results have become quite predictable and 8 out of 10 people will successfully lose weight. We believe that there are three crucial components to successful weight-loss. These are:

✓ Getting your diet right. ✓ Getting your metabolism right. ✓ Getting your mind right. We have found that if you attend to all three at the same time, your weight-loss results will dramatically improve, especially over the long term.

HOW CAN I GET MY DIET RIGHT? It’s simple – just follow the C.A.P.E Diet™.

HOW CAN I GET MY METABOLISM RIGHT? Most people believe that thyroid hormone is the main driver of human metabolism. This is a common misconception which can be verified in any medical student’s physiology textbook. It is the hormone insulin that is by far the most metabolically active substance in the body. If you are battling to lose weight and have found that your metabolism has slowed down over time, there is a good chance that you may have become ‘insulin resistant’. This is a common medical condition that not only makes you more prone to gaining weight; it also makes it more difficult for you to lose weight. A vicious cycle of weight gain begins and you end up gaining more and more weight. An easy way to find out if you have become insulin resistant

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C.A.P.E Diet

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Carbohydrate Adjusted Protein Enriched

is to check your waist circumference. Males more than 102 cm and females more than 88 cm will have a very high chance of having insulin resistance according to American guidelines. European guidelines are even more stringent, with 93 cm for males and 79 cm for females being the cut off. AntaGolin, designed to combat insulin resistance, will help to optimise your metabolism and blood insulin levels. Take two tablets twice a day with meals at breakfast and lunch time.

HOW CAN I GET MY MIND RIGHT? Weight-loss does not happen overnight. It requires appetite control and motivation, which is dependent on many factors, including mood and stress levels. These are not static processes and it is difficult to maintain optimism, self-confidence and emotional tranquillity. We all deal with difficult people and situations on a daily basis and become drained by our numerous responsibilities. Mood plays a dominant role in our lives. Being in a good mood makes us think and feel better and makes us more optimistic and enthusiastic about life and our responsibilities. It also strengthens our level of commitment and determination in life. Numerous negative emotions, like stress and frustration, have the opposite effect, tending to derail us and make us abandon our goals. This is when appetite control becomes a real uphill struggle. For this reason we recommend the use of NeuroVance™, designed to enhance brain function during times of stress, greater workloads, concentration difficulties and mood-related symptoms.

DO I NEED ANY OTHER SUPPLEMENTS? AntaGolin™ will help optimise your metabolism by regulating your blood insulin levels. NeuroVance™ will help you gain better appetite and behavioural control in order to help keep you focused until you have reached your target. The synchronised benefits of these two highly innovative new products have proven to be highly effective in both local and international trials and the combination is able to accomplish weight-loss results that are difficult to achieve with diet and exercise alone. Because our meal-plan encourages a higher intake of salads and non-starchy vegetables (which are packed with vitamins, minerals and other beneficial nutrients), no additional vitamin supplements are needed when you follow the C.A.P.E Diet™. By following the C.A.P.E Diet™ and by using AntaGolin™ and NeuroVance™ , you can be assured of having the right strategy to ensure optimal weight-loss results and enhanced well-being. Furthermore, your weight loss will be healthy and sustainable and will help you to feel happier, healthier and more energised.

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Carbohydrate Adjusted Protein Enriched

SCIENTIFIC REFERENCES 1. Russell-Jones D, Khan R: Insulin-associated weight gain in diabetes – causes, effects and coping strategies. Diab Ob Met J, 9, 2007, 799-812 2. Westerterp KR, Wilson SAJ, Rolland V: Diet induced thermogenesis measured over 24 h in a respiration chamber: effect of diet composition. Int J Obes23 :287– 292,1999 . 3. Swaminathan R, King RFGJ, Holmfield J, Siwek RA, Baker M, Wales JK: Thermic effect of feeding carbohydrate, fat, protein and mixed meal in lean and obese subjects. Am J Clin Nutr42 :177– 181,1985 4. Nair KS, Halliday D, Garrow JS: Thermic response to isoenergetic protein, carbohydrate or fat meals in lean and obese subjects. Clin Sci65 :307– 312,1983 . 5. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004 Oct;23(5):373-85. 6. Westerterp-Plantenga MS, Lejeune MPGM, Van Ooijen M, Kovacs EMR: High protein intake sustains weight maintenance after body weight loss in humans. Int J Obes 28:57–64, 2004. 7. Martin WF, Armstrong LE, Rodriguez NR: Dietary protein intake and renal function. Nu & Met 2:25-34, 2005 8. Yancy WS, Olsen MK, Guyton JR; Bakst RP, Westman EC, A: Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia Ann Intern Med. 2004;140:769-777 9. Darling A. Millward D, Torgerson D, Hewitt C, Lanham-New S. Dietary protein and bone health: a systematic review and metaanalysis. Am J Clin Nutr; 90:1674-1692, 2009.

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C.A.P.E Diet

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Carbohydrate Adjusted Protein Enriched

PROTEIN ONE (1) PORTION CONSISTS OF: DAIRY

¥¥ Beef burger [WeighLess*]

½ Patty

¥¥ Egg

1 Large

¥¥ Cocktail sausage [PnP Choice*]

1 Sausage

¥¥ Cheese [Any type*]

¾ Matchbox

¥¥ Minced beef, (Lean)

30 g Portion

¥¥ Cottage cheese (Low fat)

3 Tablespoons

¥¥ Mini beef frikkadels [Woolworths*]

2 Frikkadels

¥¥ Milk (Low fat)

¾ Cup (180 ml)

¥¥ Biltong, (Fat trimmed)

¼ Cup

¥¥ Yoghurt, fat free, plain or fruit [Gero*]

1 Small tub (150 g) 1/3 Round

¥¥ Sandwich Ham, sliced, [PnP Choice*]

4 Slices

¥¥ Mutton, Loin chop (Fat trimmed)

½ Average chop

¥¥ Pork, Loin chop (Fat trimmed)

½ Average chop

¥¥ Pork Fillet / Steak

30 g

¥¥ Parma Ham

6 Slices 4 Slices

¥¥ Feta Cheese (Low fat)

[*Please do not stray from suggested Brand choices]

FISH 1/ 3

¥¥ Sardines (Canned in brine)

Tin

¥¥ Tuna (Canned in brine)

½ Tin

¥¥ Pastrami

¥¥ Fish, low fat, Grilled

70 g Fillet

¥¥ Veal, Roasted (Fat trimmed)

30 g Portion

¥¥ Hake fillet, Grilled

1 Fillet

¥¥ Venison, Roasted

30 g Portion

¥¥ Salmon steak

70 g Steak

¥¥ Prawns

60 g

¥¥ Haddock

50 g

[*Please do not stray from suggested Brand choices]

POULTRY

RED MEAT

¥¥ Chicken thigh, (Without skin)

½ Medium thigh

¥¥ Chicken breast, (Without skin)

½ Medium breast

¥¥ Bacon (Fried, Lean)

2 Rashers

¥¥ Chicken cocktail sausage [Woolworths*]

3 Sausages

¥¥ Banger [WeighLess*]

1 Banger

¥¥ Turkey, Roasted, (Without skin)

30 g Portion

¥¥ Beef fillet, Grilled (Fat trimmed)

30 g Portion

[*Please do not stray from suggested Brand choices]

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C.A.P.E Diet

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Carbohydrate Adjusted Protein Enriched

HIGH & INTERMEDIATE DENSITY CARBOHYDRATE ONE (1) PORTION CONSISTS OF: PORRIDGES & CEREALS

¥¥ Peach

1½ Medium

¥¥ Sorghum Porridge, cooked

1 Cup (250 ml)

¥¥ Pear

1 Medium

¥¥ Oats-so-easy porridge, original

½ Packet

¥¥ Pineapple

4 Rings (1 cm thick)

¥¥ Mealiemeal porridge, cooked

½ Cup (125 ml)

¥¥ Plums

4 Medium

¥¥ Oats porridge, cooked

1/ 3

¥¥ Prickly pear

1 Average

¥¥ Muesli - Low GI (Low fat)

¼ Cup (60 ml)

¥¥ Strawberries

11/3 Cup

¥¥ All Bran, high fibre [Kellogg's*]

½ Cup (125 ml)

¥¥ All Bran, High Fibre with Fruit & Oats [Kellogg’s*]

½ Cup (125 ml)

Cup (80 ml)

FRUIT - DRIED

¥¥ ProNutro, whole-wheat, apple bake [Bokomo*] ¼ Cup (60 ml) ¥¥ ProNutro, whole-wheat, original [Bokomo*]

¼ Cup (60 ml)

¥¥ Apple rings

6 Rings

¥¥ Appricots

3 Average

¥¥ Dates

4 Average

¥¥ Figs

1 Average

[*Please do not stray from suggested Brand choices]

¥¥ Mango

5 Strips

BREADS

¥¥ Peaches

2 Halves

¥¥ Toast - Low GI (Pre-sliced)

1 Slice

¥¥ Pears

2 Halves

¥¥ Provita

3 Biscuits

¥¥ Prunes

4 Average

¥¥ Ryvita cracker

2 Crackers

¥¥ Raisins

11/3 Tablespoons

¥¥ Rice Cake

2 Crackers

¥¥ Sultanas

11/3 Tablespoons

¥¥ Apple

1 Medium

¥¥ Barley, pearled, cooked

¾ Cup (180 ml)

¥¥ Apricot

5 Average

¥¥ Brown Rice, cooked

½ Cup (125 ml)

¥¥ Banana

1 Small

¥¥ Bulgur wheat, cooked

½ Cup (125 ml)

¥¥ Berries

1 Cup

¥¥ Corn on the cob

1 Cob

¥¥ Cherries

2/ 3

¥¥ Pasta, durum wheat, cooked

¥¥ Fruit salad

½ Cup

¥¥ Gooseberries

2 Cups

¥¥ Peas

1 Cup (250 ml)

¥¥ Grapes

1 Small bunch

¥¥ Potato, baby, cooked

3 Baby

¥¥ Guavas

4 Average

¥¥ Potato, medium, baked / microwaved

1 Medium

¥¥ Kiwi

4 Average

¥¥ Sweet potato, cooked

½ Cup (125 ml)

¥¥ Mango

1 Cup

¥¥ Beans, cooked or tinned [Any]

1/ 3

Cup (80 ml)

¥¥ Naartjie

1½ Average

¥¥ Chick peas, cooked or tinned

1/ 3

Cup (80 ml)

¥¥ Nectarine

1½ Medium

¥¥ Lentils, cooked or tinned

1/ 3

Cup (80 ml)

¥¥ Orange

1 Small

¥¥ Baby Corn

½ Cup (125 ml)

¥¥ Papaya / Papino / Paw paw

6 cm Slice

¥¥ Snow Peas

½ Cup (125 ml)

FRUIT - FRESH

GRAINS

Cup (160 ml)

½ Cup (125 ml)

STARCHY VEGETABLES

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LOW DENSITY CARBOHYDRATE ONE (1) PORTION CONSISTS OF: ¥¥ Asparagus

8 Spears

¥¥ Mushrooms

1 Cup

¥¥ Baby marrow

6 Standard

¥¥ Onion

½ Medium

¥¥ Beetroot

½ Cup

¥¥ Patty pans

8 Standard

¥¥ Bamboo shoots

1 Cup

¥¥ Peppers

½ Standard

¥¥ Broccoli

1 Cup

¥¥ Radishes

5 Standard

¥¥ Brussels sprouts

1 Cup

¥¥ Spinach

1 Cup

¥¥ Butternut

½ Cup

¥¥ Sugar snap peas

½ Cup

¥¥ Cabbage

2 Cups

¥¥ Sauerkraut

1 Cup

¥¥ Carrots

½ Cup

¥¥ Gherkins (Pickled)

½ Cup

¥¥ Cauliflower

1 Cup

¥¥ Egg Plant

½ Cup

¥¥ Courgettes

6

¥¥ Mixed Vegetables

½ Cup

¥¥ Gem squash

1 Whole one

¥¥ Green beans

½ Cup

¥¥ Salad consisting of any quantity of lettuce, tomatoes, cucumber, celery, peppers, cabbage, spinach, spring onions, radishes & rocket.

¥¥ Leeks

1 Standard

¥¥ Marrows

½ Cup

FAT ONE (1) PORTION CONSISTS OF: ¥¥ Oil - Olive / Sunflower / Canola / Peanut/ Sesame

5 ml / 1 Teaspoon

¥¥ Almonds

6 Nuts

¥¥ Avocado

30 g / 1/8 Medium

¥¥ Peanut butter

10 ml / 2 Teaspoons

¥¥ Macadamia Nuts

6 Nuts

¥¥ Seeds - Pumpkin / Sunflower

15 ml / 3 Teaspoons

¥¥ Olives

8

¥¥ Margarine (Light)

15 ml / 3 Teaspoons

¥¥ Coconut (desicated)

1 Medium

¥¥ Mayonnaise (Light)

20 ml / 4 Teaspoons

¥¥ Salad Dressing (Reduced fat)

15 ml / 3 Teaspoons

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MEAL PORTIONS FOR MEN PROTEIN

HIGH DENSITY CARBS

LOW DENSITY CARBS

FAT

MEAL PORTIONS BREAKFAST

2

2

1 (Optional)

1

LUNCH

3

2

2

1

SUPPER

5

0

4

1

MEAL PORTIONS FOR WOMEN PROTEIN

HIGH DENSITY CARBS

LOW DENSITY CARBS

FAT

MEAL PORTIONS BREAKFAST

1

2

1 (Optional)

1

LUNCH

3

2

2

1

SUPPER

4

0

3

1

HOW THIS MEAL PLAN WORKS?

tomatoes,cucumber,celery, peppers,spinach,cabbage,spring onions,radishes or rocket).

Meal portion allocation differs between males and females except

Dinner portion allocation for females :

for lunch.

¥¥

High Density Carbohydrate allocation) (for example: 200g

Breakfast allocation for males: ¥¥

Haddock, 1 Gem squash,1 cup Spinach,1 cup Cauliflower or

2 Protein portions, 2 High Density Carbohydrates (for example:

you may have a Salad consisting of any quantity of lettuce,

1 egg and 2 bacon rashers, 2 slices low GI bread).

tomatoes,cucumber,celery, peppers,spinach,cabbage,spring

Breakfast allocation for females: ¥¥

4 Protein portions, 3 Low Density Carbohydrates, 1 Fat. (No

onions,radishes or rocket).

1 Protein portion, 2 High Density Carbohydrates (for example: 1 egg and 2 slices of low GI bread).

You are allowed to swap protein portions between lunch and dinner,

Low Density Carbohydrate and Fat allocation was provided for

i.e. you may take one portion of protein from dinner and add it to

cooked breakfasts but may be allocated to all breakfasts should you

lunch. You will note, that this was done on Sunday’s meal plan with

wish to do so.

Pork Roast (lunch) and Asian Chicken Salad (dinner).

Lunch allocation for males and females:

We encourage you to cook extra protein for dinner and use these

Lunch portion allocation is the same for both males and females. ¥¥

protein portions for lunch in order to save time and plan ahead.

3 Protein portions, 2 High Density Carbohydrates , 2 Low

We also suggest that you work out a complete meal plan for the

Density Carbohydrates and 1 Fat (for example: Chicken breast

entire week in advance. This will ensure that you buy the necessary

1 ½, Brown Rice 1 cup, ½ cup Beetroot, ½ cup Carrots, 4

ingredients to keep in the house which will make it easier to follow

teaspoons lite Mayonnaise).

the plan.

Dinner portion allocation for males: ¥¥

5 Protein portions, 4 Low Density Carbohydrates, 1 Fat. (No High Density Carbohydrate allocation) (for example: 250g Haddock, 1 Gem squash,1 cup Spinach,2 cups Cauliflower or you may have a Salad consisting of any quantity of lettuce,

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SEVEN DAY MEAL PLAN HIGH DENSITY CARBS

PROTEIN

LOW DENSITY CARBS

FAT

DAY ONE: SUNDAY BREAKFAST - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet ¥¥ 1 sliced boiled egg (on the toast) ¥¥ 30 g grated cheese

¥¥ 1 slice low GI bread (toasted) ¥¥ 1 apple

¥¥ ½ cup mushrooms (grilled) ¥¥ 1 grilled tomato

¥¥ Lite margarine on toast

NB: Ladies please choose either the egg or the cheese LUNCH ( ROAST PORK ) - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet ¥¥ Roast pork: (see recipe)

¥¥ 6 roasted baby potatoes

¥¥ 3 roasted baby marrows ¥¥ 4 roasted patty pans ¥¥ ½ cup roasted butternut

¥¥ Olive oil for cooking

-

¥¥ Included in recipe

¥¥ In recipe

NB: Protein portion has been swopped with supper * Cook an additional 90 g for lunch tomorrow

SUPPER ( ASIAN CHICKEN SALAD ) ¥¥ Asian chicken salad (see recipe)

DAY TWO: MONDAY BREAKFAST - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet ¥¥ 180 ml low fat milk ¥¥ 1 small low fat yoghurt

¥¥ 1 packet Oats-so-Easy (plain flavour)

-

¥¥ 3 tsp of Sunflower seeds

NB: Ladies please choose either the milk or the yoghurt LUNCH ( ROAST PORK SANDWICH ) - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet ¥¥ 90 g roast pork prepared yesterday

¥¥ 2 slices of rye or low GI bread

¥¥ Tomato, gherkins, onions & mustard on sandwich ¥¥ 8 asparagus spears ¥¥ ½ cup beetroot

¥¥ Lite margarine for sandwich

¥¥ 1 cup broccoli ¥¥ 2 halves gem squash ¥¥ 5 radishes, sliced ¥¥ Carrots: -- Women: ½ cup -- Men: 1 cup

¥¥ 3 tsp lite margarine for vegetables

SUPPER ( GRILLED MUTTON LOIN CHOPS ) ¥¥ Mutton loin chops: -- Women: 2 chops -- Men: 2 ½chops

-

DAY THREE: TUESDAY BREAKFAST - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet ¥¥ 180 ml low fat milk ¥¥ 1 small low fat yoghurt

¥¥ ½ cup All Bran Flakes ¥¥ 1 medium pear

-

¥¥ 6 almonds or macadamia nuts

NB: Ladies please choose either the milk or the yoghurt LUNCH ( Tuna Salad ) - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet ¥¥ 1 tin tuna in brine

¥¥ 1 cup brown rice

¥¥ ½ green pepper

¥¥ ¼ round low fat feta

¥¥ 1 tomato ¥¥ ½ cup cucumber ¥¥ Chopped onion ¥¥ Variety of salad greens (shredded)

¥¥ 4 tsp lite mayonnaise to mix with tuna, feta & rice

Please turn over for day three supper

14

C.A.P.E Diet

™

Carbohydrate Adjusted Protein Enriched

SEVEN DAY MEAL PLAN HIGH DENSITY CARBS

PROTEIN

LOW DENSITY CARBS

FAT

SUPPER ( Chicken and Bacon Parcels ) ¥¥ Medium chicken breasts: -- 1½ Women -- 2 Men ¥¥ Each wrapped in 1 slice of lean bacon * Cook an additional chicken breast (without bacon) for tomorrow's lunch

-

¥¥ 2 large grilled mushrooms ¥¥ 2 halves gem squash ¥¥ ½ cup beetroot ¥¥ Green beans: -- Women: ½ cup -- Men: 1 cup

¥¥ Olive oil to baste chicken

DAY FOUR: WEDNESDAY BREAKFAST - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet ¥¥ Low fat yoghurt: -- 1 small tub for women -- 2 small tubs for men

¥¥ ½ cup muesli (low fat, low GI)

-

¥¥ 6 almonds or macadamia nuts

LUNCH ( Chicken and Orange Salad ) - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet ¥¥ Chicken and orange salad (see recipe)

¥¥ 1 slice of low GI bread (orange included in salad)

¥¥ Included in recipe

¥¥ In recipe

-

¥¥ 1 cup of sauce made with: Chopped tomatoes, onion, green peppers & origanum ¥¥ 2 halves gem squash ¥¥ Carrots: -- Women: ½ cup -- Men: 1 cup

¥¥ Olive oil for cooking steak

SUPPER ( Minute Steaks ) ¥¥ Minute steaks: -- Women 120 g -- Men 150 g * Cook an additional 90 g for tomorrow's lunch

DAY FIVE: THURSDAY BREAKFAST - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet ¥¥ 1 egg (poached, dry fried or scrambled) ¥¥ 2 rashes lean bacon

¥¥ 2 slices low GI toast

-

¥¥ 3 tsp lite margarine for cooking and toast

NB: Ladies please choose either egg OR bacon LUNCH ( Prego Roll ) - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet ¥¥ 90 g minute steak prepared last night

¥¥ 1 bread roll

¥¥ On roll: -- Rocket leaves -- Onions -- Red peppers -- Add: 2 cups of mixed salad

¥¥ Lite margarine on roll

¥¥ ½ cup sliced mushrooms ¥¥ ½ red/yellow pepper ¥¥ ½ cup carrots ¥¥ ½ cup broccoli ¥¥ cabbage (shredded): -- Women 1 cup -- Men 2 cups * Prepare additional 1½ cups veggies for lunch tomorrow

¥¥ Olive oil to stir fry pork strips ¥¥ Use ginger, chilli & soya sauce for added flavour

SUPPER ( PORK OR CHICKEN STIR FRY ) ¥¥ Pork or chicken strips: -- Women 120 g -- Men 150 g * Cook an additional 90g for lunch tomorrow

-

15

C.A.P.E Diet

™

Carbohydrate Adjusted Protein Enriched

SEVEN DAY MEAL PLAN HIGH DENSITY CARBS

PROTEIN

LOW DENSITY CARBS

FAT

DAY SIX: FRIDAY BREAKFAST - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet ¥¥ 180 ml low fat milk ¥¥ 1 small tub low fat yoghurt

NB: Ladies please choose either the milk or the yoghurt

¥ 1/3 cup oats ¥¥ 1 small banana sliced into oats ¥¥ Sprinkle with cinnamon (optional)

-

¥¥ 3 tsp sunflower seeds

LUNCH ( STIR FRY ) - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet ¥¥ 90 g stir fried pork or chicken prepared last night

¥¥ 1 cup brown rice

¥¥ 1½ cups stir fried veggies from last night

¥¥ Used in preparation

-

¥¥ Cauliflower mash (see recipe) ¥¥ Green beans -- Women ½ cup -- Men 1 cup

¥¥ In recipes

SUPPER ( FISH BRAAI ) ¥¥ Fish braai (see recipe)

DAY SEVEN: SATURDAY BREAKFAST - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet ¥¥ Low fat yoghurt -- Women: 1 small tub -- Men: 2 small tubs

¥¥ Fruit salad: -- ½ medium apple -- ½ small orange -- ½ small banana -- ½ cup berries (any)

-

¥¥ 6 almonds or macadamia nuts

LUNCH ( CHICKEN & CHEESE BURGER & SALAD ) - Take 2 AntaGolin™ Tablets and Take 1 NeuroVance™ Tablet ¥¥ 1 medium chicken breast ¥¥ 1 slice cheese

¥¥ 1 brown bread roll

¥¥ Tomato, onion, gherkins & lettuce for burger ¥¥ 2 cups of salad made with tomato, cucumber, any peppers, rocket /lettuce

¥¥ 8 olives

-

¥¥ 1 serving cauliflower couscous (see recipe) ¥¥ Olive oil to brown ¥¥ ½ cup carrots, chopped chicken ¥¥ 4 patty pans ¥¥ Use curry powder, ¥¥ Broccoli: ginger, garlic and -- Women ½ cup turmeric to curry -- Men 1 cup chicken and vegetables

SUPPER ( CHICKEN CURRY ) ¥¥ Chicken fillets cubed: -- Women 2 breasts -- Men 2 ½ breasts

16

C.A.P.E Diet

™

Carbohydrate Adjusted Protein Enriched

SEVEN DAY MEAL RECIPES FISH BRAAI WITH CAULIFLOWER MASH INGREDIENTS FOR FISH BRAAI

METHOD FOR FISH BRAAI

¥¥ Firm fish e.g. Snoek, kingklip or hake ¥¥ Women: 210 g ¥¥ Men: 280 g ¥¥ 1 teaspoon (5 ml) olive oil ¥¥ 2 teaspoons (10 ml) sugar-free apricot jam ¥¥ 1 clove crushed garlic ¥¥ 2 tablespoons (30 ml) lemon juice

¥¥ Mix garlic, olive oil, lemon juice and diabetic apricot jam ¥¥ Cover your fish with mixture and wrap in foil. ¥¥ Braai for 10 - 15 min or until flakes easily

INGREDIENTS FOR CAULIFLOWER MASH

METHOD FOR CAULIFLOWER MASH

¥¥ 2 cups of cauliflower florets ¥¥ ½ clove garlic, crushed ¥¥ 3 heaped tablespoons low fat cottage cheese ¥¥ Chopped chives or parsley

¥¥ Boil or microwave cauliflower ¥¥ Place in blender or food processor with cottage cheese, garlic and margarine (or mash by hand). ¥¥ Garnish with chopped chives or parsley. ¥¥ If mixture is too thick add a little low fat milk.

ASIAN CHICKEN SALAD INGREDIENTS FOR ASIAN CHICKEN SALAD

METHOD FOR ASIAN CHICKEN SALAD

¥¥ 90 g shredded, cooked chicken ¥¥ 1 cup shredded/finely sliced cabbage ¥¥ 2 spring onions, finely chopped ¥¥ ½ small green, yellow or red pepper ¥¥ ½ cup carrot sticks ¥¥ ½ clove crushed garlic ¥¥ 1 tsp fresh grated ginger ¥¥ 1 tsp peanut oil ¥¥ 1 tablespoon lemon or lime juice ¥¥ ¼ tsp sugar ¥¥ ½ tablespoon fish sauce (optional) ¥¥ ½ red chilli, seeded and thinly sliced (optional)

¥¥ Place chicken, cabbage, spring onions, peppers and carrot into a bowl ¥¥ Combine remaining ingredients in a container with a tight fitting lid and shake well ¥¥ Drizzle dressing over salad and toss gently

CHICKEN AND ORANGE SALAD INGREDIENTS FOR CHICKEN AND ORANGE SALAD

METHOD FOR CHICKEN AND ORANGE SALAD

¥¥ 1 small orange ¥¥ 1 chicken breast (cooked & shredded) ¥¥ 1 celery stick cut into fine strips ¥¥ 2 spring onions, finely chopped ¥¥ 1 small yellow (or which ever colour is available) deseeded and cut into fine strips ¥¥ Salt and pepper ¥¥ Mix of a variety of salad leaves ¥¥ Dressing: ¥¥ 75 ml plain low fat yoghurt ¥¥ 1 tablespoon lite mayonnaise ¥¥ 1 tsp honey ¥¥ ½ tablespoon fresh parsley, roughly chopped

¥¥ Using a small sharp knife, peel the orange working over a bowl to catch the juice ¥¥ Cut the flesh into segments and place in a separate bowl ¥¥ Stir in the chicken, celery, spring onions and yellow pepper ¥¥ And season well To make the dressing: ¥¥ Mix the ingredients together, including the reserved orange juice ¥¥ Arrange the salad leaves on a plate, top with chicken mixture and pour over the dressing

17

C.A.P.E Diet

™

Carbohydrate Adjusted Protein Enriched

CAULIFLOWER COUSCOUS INGREDIENTS CAULIFLOWER COUSCOUS

METHOD FOR CAULIFLOWER COUSCOUS

¥¥ 1 cup cauliflower ¥¥ ½ tablespoon olive oil ¥¥ ½ clove garlic, crushed ¥¥ 2 spring onions, sliced ¥¥ 1 tbsp soy sauce (optional) ¥¥ Salt and pepper

¥¥ Chop the cauliflower including the core in a food processor (or grate) until it resembles couscous grains. ¥¥ Heat oil in a frying pan, sauté garlic and half the spring onions slowly until tender. Take care not to burn the garlic as it will go bitter. ¥¥ Add the cauliflower and cook, stirring until just done (about 3-4 minutes). ¥¥ Add the rest of the onions and soy sauce if using. ¥¥ Season with salt and pepper

ROAST PORK INGREDIENTS ROAST PORK

METHOD FOR ROAST PORK

¥¥ Lean pork tenderloin: ¥¥ Women 120 g ¥¥ Men 150 g * Additional 90 g for lunch time tomorrow ¥¥ 3 baby potatoes ¥¥ 3 baby marrows ¥¥ 4 patty pans ¥¥ ½ cup butternut ¥¥ Grated zest of ½ lemon ¥¥ 1 tsp mixed Italian herbs ¥¥ ½ apple (cut into cubes) ¥¥ Hot chicken stock ¥¥ 1 tbsp olive oil ¥¥ Salt & pepper

¥¥ Preheat the oven to 200º C ¥¥ Put all the vegetables into a roasting pan ¥¥ Drizzle with olive oil, season with salt and pepper and toss everything together ¥¥ On a plate, mix the lemon zest and herbs together ¥¥ Roll the pork in the mixture and put it on top of the vegetables ¥¥ Roast for 40 min per 500 g ¥¥ Scatter apple into the roasting pan and pour in the hot stock and cook for a further 15 - 20 min ¥¥ Slice the pork, arrange on a platter with the vegetables and spoon juices over the top * Cooking time may need to be adjusted according to the weight of the meat: cooking is done when juices run clear if pierced

18

10 White Hills Close, Whitehills Junxion Office Park Ground Floor, Block 1, Lonehill • PO Box 317, Douglasdale, 2165 Tel: +27 (0)11 465 8697, Fax: +27 (0)86 617 7406 Email: [email protected]