The Complete Diet Solution

Start seeing real results with the complete diet solution for women. Specifically designed to help you get lean & toned, the diet plan includes products that are scientifically researched and formulated with key ingredients that are clinically proven to help users lose up to 25-times more abdominal fat in 12 weeks and gain 6% more lean muscle in just 8 weeks compared to non-supplemented test subjects.

  • Breakfast
  • Option One

    1 slice Rye or Whole-wheat Toast with fat-free cottage cheese
    1 serving Supashape Diet Whey Meal Replacement*
    * can be substituted with 2 to 3 egg whites with 1 yolk (scramble in non-stick pan, poach or boil)

  • Option Two

    A serving (approx. 30 to 50g raw weight) of Oats (or 1 to 2 Weet-Bix / Oat-Bix, medium bowl of All Bran flakes or Special K)
    1 serving Supashape Diet Whey Meal Replacement*
    * can be substituted with 2 to 3 egg whites with 1 yolk (scramble in non-stick pan, poach or boil)

  • 1 Supashape Daily Active Health and Fitness Vitamin & Nutrient Pack

  • 1 serving Supashape Thermo Lean Fat Burner or Supashape Carnitine Lean Metabolic Activator

  • Mid-Morning

  • Supashape Protein Lite or Diet Snack Bar

  • Serving of Fruit (i.e. Apple or Banana or Bowl of Strawberries)

  • Lunch
  • Option One

    Chicken breast or Ostrich Fillet + medium baked potato or sweet potato

  • Option Two

    Half to 1 can of water packed tuna or piece of grilled / steamed fresh fish + half to three quarter cup (cooked) brown or basmati rice

  • Optional extra: Garden salad with balsamic vinegar / lemon juice / herbs

  • Mid-Afternoon
  • Option One

    1 serving Supashape Diet Whey Meal Replacement + Serving of Fruit (i.e. Apple or Banana or Bowl of Strawberries)

  • Option Two

    Supashape Protein Lite or Diet Snack Bar + 125ml fat-free yoghurt

  • 1 serving Supashape Thermo Lean Fat Burner or Supashape Carnitine Lean Metabolic Activator

  • Dinner
  • Option One

    Omelette made with 2 to 3 egg whites and 1 yolk topped with onions, mushrooms, tomatoes, peppers, fat-free cottage cheese etc
    Optional extra: Garden salad with balsamic vinegar / lemon juice / herbs

  • Option Two

    Grilled or baked fish / ostrich or chicken breast (a very lean fillet steak from time to time is also ok) + steamed / microwaved green vegetables or salad with added fat-free cottage cheese

Quick Tips

  • A typical serving of chicken, fish or ostrich should be approx 100 to 150g.
  • Vegetables of the 'fibrous variety' like cauliflower, squash, broccoli, carrots etc. are low in carbohydrates and high in fibre and can be eaten freely.
  • Starches like potatoes, pasta, rice, and oats should be consumed earlier in the day when you are more active.
  • Use herbs, spices and seasonings freely, to add flavour to meals and avoid oil based dressings and sauces.
  • Replace margarine and butter with fat-free cottage cheese, which comes in a variety of flavours (or fat-free creamed cheese).
  • Do not buy 'low-fat' dairy products. Instead, choose products that are fat-free.
  • Popcorn (not the microwave bag variety) makes an excellent snack, as does venison biltong.
  • Drink at least 2 to 3 litres of fluids daily.
  • Avoid fruit juices even if they claim to have no sugar added. The naturally occurring sugar in fruit means the average fruit juice has about 25 g of sugar per 250 ml.
  • Instead opt for plain water, sugar free diet sodas, "light" iced teas or plain water with sugar free flavourings added.
  • When drinking tea or coffee use sweeteners instead of sugar, and fat-free rather than low fat milk.
  • Train with weights 3 or 4 times per week to maintain lean muscle and improve muscle tone and perform three or four 20 to 30 minute cardio workouts per weak to help stimulate your metabolism and burn body-fat.