Lose 4 kilos in 3 weeks
Ready to finally lose those extra pounds? With this motivation and our existing calorie-controlled meal plans + Fyttin products, you can easily lose 4 kg in 1 month.
Our high-fibre, protein-packed diets are designed to keep you feeling full all day long and even keep the pounds off. Plus, you’ll eat healthily while avoiding refined, processed foods with added sugars.
Importantly, if weight loss is your goal, new research shows that the quality of food is key.
1. Need a daily calorie target
Use this simple calculation to set your daily calorie target:
- Multiply your weight (kg) by 26.6, this will give you how many calories a day you need to maintain your current weight.
- If you want to lose 0.5 kg a week, take away 500 calories a day.
- If you want to lose 1 kg a week, take away 1000 calories a day.
Then choose a meal plan that is closest to the calculated number. (If the number is under 1200 calories then follow our 1200 calorie weight loss meal plan. If you eat less than that, you’ll have a hard time meeting your daily nutritional needs.)
2. Drink a Fyttin drink
According to our customers, the Fyttin drink has contributed greatly to the success of their diets. Not surprisingly, it reduces appetite and improves digestion and well-being. It therefore contributes greatly to easier, more comfortable and more effective weight loss.
3. Write down what you eat
Research has shown that keeping a food diary can help you achieve your weight loss goals. In one large study, participants who kept track of what they ate lost twice as much weight as those who didn’t. Keeping a food diary is useful even if you’re following a meal plan, but it’s also useful for inspiration.
4. Refuel with fibre
Eating plenty of fruit, vegetables, beans and whole grains (such as oats, barley and quinoa) can easily kick-start weight loss. Why? Because they contain lots of fibre, which helps you feel full with fewer calories. A 2-year study in the Journal of Nutrition found that increasing your fibre intake by 8 grams per 1,000 calories can help you lose around 2.5kg. In another study, participants simply started eating more fibre and lost weight without changing anything else in their diet.
5. Eat lean protein at every meal and snack
Research suggests that eating the same amount of protein makes you feel fuller than eating carbohydrates or fat. Just putting a little in every meal can help you feel fuller. For example, if you eat a salad for lunch, top it up with a protein-rich meal, try grilled chicken or salmon, baked tofu, beans. Don’t forget protein in your snacks. Put a little nutella on your apple or eat some cheese with your fruit. Top your salad with hummus or choose low-fat yoghurt.
6. Enjoy your daily snacks
No one likes to be forbidden to do something, and it’s especially uncomfortable when you’re dieting and crave for something but deny yourself. The antidote to this is to spread your calorie intake wisely throughout the day to stave off hunger. Always plan 1-2 snacks to keep you feeling full between main meals. For ideas, sign up to our newsletter so you don’t miss out on our ‘100 calorie snack recipes’ that are guaranteed to keep you satiated all day. If you’re craving for something sweet, feel free to eat something that fits your daily calorie intake.