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SLIMCUT
PERFECT FIT DIET

ThE DIET ThAT YOU DESIGN

TO FIT YOUR LIFESTYLE.
FOR A MORE ENERGETIC & SLENDER YOU.

ThIS EATING PLAN IS FORMULATED bASED ON ThE vARIOUS FOOD GROUPS AND A PRE-DETERMINED AMOUNT OF PORTIONS ThAT ARE ALLOwED, PER GROUP PER DAY. ThIS wILL ShOw YOU hOw TO ShOP whAT TO ShOP ,
,
FOR, whAT FOOD TYPES CAN bE ChOSEN OR MIxED AS wELL AS PORTION CONTROL. KEEPING ThE DAILY ALLOwANCES IN MIND , YOU CAN ChOOSE YOUR OwN vARIETY OF FOODS ThAT IS INTERESTING , FUN AND SUITS YOUR PERSONAL PREFERENCES . A DIET ThAT FITS PERFECTLY INTO YOUR LIFESTYLE .

HOW IT WORKS

You will use the following groups while using the diet, and these are the total portions allowed per group per day: DAILY ALLOWANCE
GROUP

PORTION ALLOWANCE

A. Milk

2 - Any 2 within group

B. Protein

8 – Any 8 within group

C. Fruit

2 – Any 2 within group

D. Vegetables

3 – Any 3 within group

E. Starch

3 – Any 3 within group

F. Fats

2 – Any 2 within group

G. Special treats

Any amount twice a week (exchanged with a group portion)

= TOTAL OF 20 PORTIONS PER DAY

Example:
If your diet specifies 1 fruit out of the fruit group, any fruit can be eaten out of the group breakdown, with the specific amount allocated. i.e. 1 Fruit = 1 x small apple or 1 x medium orange.
Or if your diet specifies 2 proteins out of the protein group, 1 starch, 1 vegetable and 1 fat, you could have 1 slice of toast (1cm thick), Ham (30 g), Cheddar cheese (35 g), Tomato (up to 1/2 cup) and Avocado (30 g). You will notice that some foods may fall in two different groups. GROUP A: MILK

Portion allowance = 2 per day
Note: All full cream milk products - subtract one portion from fat group per day PRODUCT OPTIONS

AMOUNT PER PORTION

Full cream milk (minus one fat)

250 ml

Yogurt, unsweetened, low fat

150 ml

Yogurt, sweetened, low fat

65 ml

Full cream milk powder

30 g

Low fat/Fat free milk powder

25 g

Soya yogurt

200 ml

Soya milk

350 ml

REMEMBER
1 cup = 250 ml
½ cup = 125 ml
1 Tablespoon = 12,5 ml
1 Teaspoon = 5 ml

G ROUP B: PROTEIN

Portion allowance = 8 per day
PRODUCT OPTIONS

AMOUNT PER PORTION

Beef, Mutton, Pork, Lamb,
Poultry, Cold meats, Ham

30 g

Lean mince meat

30 g

Egg, with eggshell

50 g (1 medium)

Fish (Hake and other white fish)

45 g

Sardines (without oil)

45 g

Tuna (in brine)

40 g

*Cottage cheese (low fat)

65 g

*Cheddar, Gouda cheese

35 g

*Creamed cheese

55 g

Seafood (mixed)

45 g

Sushi

50 g

Calamari (grilled)

45 g

Oysters (fresh)

100 g

Oysters (tinned)

100 g

Caviar

30 g

Ostrich, Game

30 g

Biltong (without fat)

20 g

Meatballs (with eggs)

30 g

Mussels (tinned)

30 g

Mussels (fresh)

30 g

Pilchards (any)

45 g

Crab (tinned/fresh)

40 g

Liver (chicken)

30 g

Liver (other)

30 g

Poultry (with skin + 1 fat)

30 g

Turkey slices

30 g

Turkey (with skin + 1 fat)

30 g

Snoek

40 g

High fat fish (Cod, Butterfish,

40 g

Trout)
Hamburger patty (with egg)

40 g

Snails

15 g

G ROUP C: FRUIT

Portion allowance = 2 per day
Note: Remember to have different colours
PRODUCT OPTIONS

AMOUNT (With peel, pips)

MASS PER PORTION

Strawberry (whole, fresh)

250 ml

150 g

Apple

1 small

80 g

Apple juice (unsweetened)

100 ml

90 g

Apricot (fresh)

2 medium / 3 small

100 g

Apricot (dried)

4 medium halves

20 g

Date

2

15 g

Grapes

10-12

75 g

Grape juice (unsweetened)

60 ml

60 g

Granadilla

4 medium

90 g

Cherries (fresh)

8 large

75 g

Guava

2 small

85 g

Orange

1 medium

100 g

Orange juice (unsweetened)

125 ml

100 g

Litchi

5

70 g

Mango

½ medium

70 g

Naartjie

1 large

80 g

Pawpaw (slice, cubed)

150 ml

100 g

Pear (fresh)
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