The Body Shaping Diet Guide

FEEL GREAT + BOOST WELLBEING

We want to help you to eat better, be healthier and feel great. 

Eating the right foods, getting regular exercise, and making the right lifestyle choices are the key ingredients for staying lean, fit and at a healthy weight.

If you need to kickstart your wellness journey, follow our simple diet guide below.  We understand that people live busy lives and cannot always cook healthily for themselves. So, we have designed The Body Shaping Shake to support your wellness journey and to help you eat and live better.

We recommend 1-2 shakes per day alongside a healthy Mediterranean low carb diet. It doesn’t matter if you have a lot of fat to lose or just need to take a little off your tummy, legs, and arms; The Body Shaping Shake is suitable for everybody.

 YOUR 6 STEP PLAN

01 REPLACE
1 – 2 meals a day with a Healthy Chef body Shaping Shake. Shake with filtered water and unsweetened almond milk, drink and go. The Body Shaping Shake is high in protein. Studies show that protein will help to stabilise blood sugar levels, support lean muscle and reduce cravings. You can also boost your shakes by blending them with strawberries and ice to make them creamy.

02 REMOVE
gluten, sugar, alcohol + starchy carbs. Replace with low GI vegetables, leafy greens, + Healthy Chef Everyday Greens to support metabolism. Alcohol also dehydrates the body, depletes the body of vitamins and minerals and slows down fat burning. Try to give up alcohol or reduce it to 1 - 2 glasses of red wine per week. 

03 EAT
a low carb / Mediterranean diet rich in antioxidants, protein + healthy fats. Protein helps to regulate the appetite and support weight loss – aim for 80-120g of protein per day.  Add Healthy Chef Marine Collagen to your drinks, soups and beverages to boost protein and the amino acid profile. 

Try to avoid excessive snacking between meals or late-night grazing; this helps your body burn fat between meals. If you are hungry, a light protein shake made with water or coconut water or a small tub of Greek yoghurt is perfect.

04 DRINK
2 litres of water daily. Water hydrates the digestive tract and helps to remove waste and toxins from the colon. Drinking water will also prime your body for fat loss and stop you from retaining excess fluid. Drink a glass of Healthy Chef Gut Collagen daily to nourish your digestive tract. Replace soft drinks with herbal teas such as Energy Tea or Matcha Green Tea. 

05 EXERCISE
your body for 60 minutes every day. Do something you love and have fun. Regular exercise helps make you happy, support weight management, boost your immune system and sleep better.  It’s important to do a combination of cardio, resistance training and flexibility training for overall fitness and body shaping. 

06 SLEEP
is essential for your body and mind to revive, repair and recharge. Numerous studies have suggested that people who get less than 6 hours of sleep per night are more likely to have weight issues and an increased risk of obesity. If you have trouble falling asleep enjoy a glass of Healthy Chef Magnesium+ or Sleep Tisane every night before bed.

ADDITIONAL EXTRAS:

EATING OUT:
Enjoying the social aspect of food when you go out for a meal or celebrating with your friends is important for your mental and physical wellbeing. Here are some handy tips and tricks that will help you continue your weight management journey when eating out.

1. EAT LIKE THE FRENCH
Order salads or vegetables as your main with added protein such as salmon and healthy fats such as extra virgin olive oil in your dressing. Many restaurants can make up larger salads as main course options which is great!

2. CHOOSE RESTAURANTS THAT HAVE HEALTHY OPTIONS
Restaurants that can accommodate any changes you make to your dish – i.e., gluten-free option etc. Wholefood style cafes and restaurants are great for this.

3. CHOOSE HEALTHIER CARBS
Vegetable baled carbs like sweet potato, pumpkin or beetroot are wonderful. Also include quality proteins such as wild-caught fish or organic chicken. Keep it light and breezy not stodgy. Stick to salads and vegetable-based dishes and include some quality protein.