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21 Day Dump the BS Sept 2018

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We Challenge You

21 Day DUMP THE BS Challenge 

Start Dates:

10 Sept-Mon | 17 Sept-Mon | 24 Sept-Mon

21 Day Dump the BS Sept 2018

Dump the Bread (refined carbs) and (added) Sugar

What do you mean NO BREAD?

Stop ALL bread for 21 days and, if you can, stop all crackers too. Most bread has heavily refined ingredients that lack beneficial fiber, but it’s just easier to stop all bread initially. When you are healthy, slim and reset then you can consider healthy bread options made from stone ground flour, like artisan-type sourdough bread or the many health and Banting breads available at health stores. But even then, keep bread as an option for treats only. It’s time for a full body and mind rehab, 21 days of no junk and getting back to good habits, get back to looking and feeling good!

What do you mean NO (added) SUGAR?

Plan A is to stop all forms of sugar or added sweetness (including honey). Try at least three days of no added sweeteners and if you just can’t cope then only use stevia (you can find stevia root from Dis-Chem and health shops). Remember stevia is STRONG, so only use the tip edge of a spoon, which is about two grains of rice in size. If stevia is too strange for your taste buds then go for honey or real maple syrup in very limited quantities. Why is everything sweetened? Real veg and whole foods actually taste great once you’ve reset your taste buds.

If you think that veggies are boring, it’s probably because everything you eat is full of refined carbs or sugar and your palette has become numbed to real flavours. In life we don’t just like certain foods initially, you learned to drink whisky, wine, tequila and eat snails, muscles, olives and other strong foods, maybe you learned to smoke… either way, you can certainly learn to love healthy food too.


Remember: Avoid all concentrated forms of sugar. No fruit juice, certainly no soft drinks and that includes saying no to artificial sugars too. Sugar comes in many disguises so check the ingredients list before you buy refined foods.

How to Get Started


It’s time for a full body and mind spring clean, 21 days of no junk and getting back to good habits, get back to looking and feeling good! Enjoy whole food ingredients and nutrient-rich, chemical-free nourishment in every meal and spring back into your summer body!
21 Day Dump the #BS Challenge. Sign up. Make the Change. Be a better you. You are what you eat.

Why settle for good when you can have GREAT?

Start Dates and Options

There are 3 different start dates to choose from. Select the start date that best suits you!

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Challenge your friends, co-workers and families. Anyone you can think of!

Start your challenge on: 10 Sept-Monday | 17 Sept-Monday | 24 Sept-Monday

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Challenge your employees / co-workers. Start summer with the best nutrition for your healthy brain function.

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21 Day Dump the BS Sept 2018

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Real stories. Real food. Real results.

How Real Can You Get?

 I am very proud of my progress that I have made living the FitChef lifestyle.
 This was 9 weeks on FitChef and I lost an awesome 10 kg's.

Nazley Kriel

I have always exercised like a crazy monkey; and I have only recently changed my diet. People have commented that my weight loss was due to my intense exercise - I have been exercising for years now - I promise it's only 20% exercise!

I started with the 21 day - no sugar no bread challenge and decided that I felt so good I would continue. Just over 3 months now... My friends close to me know how difficult this has been, as I am an emotional eater and have enough drama in my life to warrant binge eating.

Bonita Suckling

In October 2017 I weighed 151kgs. I felt bloated and I was struggling at gym (I spin). I felt despondent and depressed. I have lost 20kgs and now weigh 85kgs. With the weight-loss I no longer require the medication. I intend to stay with FitChef for the rest of my life.

Desmond Borcherds

More information

The world has woken up and is making a move to REAL FOOD. Many people underestimate the positive power of eating well and the negative effects of eating highly refined foods that are high in sugars and carbohydrates and low in nutrient dense whole foods and fibre. We would like to introduce you to the #EatClean ethos by removing two of the most common damaging refined ‘foods’ in our diet: bread and sugar.


As you remove these two culprits, you’ll need to ask the question "What do I eat now?" The answer is more vegetables, protein, fruits, nuts and whole-foods from nature. This also means you need to plan ahead as good food won’t fall onto your plate. It will take some preparation.

Need more detail?

What are the rule?

It's simple... Stay away from refined carbs and added sugar.

Move to food that has more fibre and is nutritionally dense. That means eating more vegetables, and we don’t mean lettuce and rabbit food. Rather choose to eat butternut, pumpkin, baby marrow, green leafy veggies (like spinach, basil, rocket, etc) eggplant, broccoli, cauliflower, beans, legumes, avo, tomato, and fruit on the side. Basically choose to eat as much vegetable as you can. If do you need more carbs (because you are extremely active) then opt for brown rice, wholewheat pasta and wholewheat couscous, but make sure you keep the quantities reduced.

Move to food that has more fibre and is nutritionally dense. That means eating more vegetables, and we don’t mean lettuce and rabbit food. Rather choose to eat butternut, pumpkin, baby marrow, green leafy veggies (like spinach, basil, rocket, etc) eggplant, broccoli, cauliflower, beans, legumes, avo, tomato, and fruit on the side. Basically choose to eat as much vegetable as you can. If do you need more carbs (because you are extremely active) then opt for brown rice, wholewheat pasta and wholewheat couscous, but make sure you keep the quantities reduced.


Breakfast: Eggs, Fruit, oats or just eat a normal meal for breakfast. Who said we need cereal for breakfast, have a cottage pie, bobotie, Thai curry and rice or roasted veg and see how awesome you feel all day!


Snack: Water, tea, coffee, nuts, fruit (No Milk)


Lunch: Loads of veg (roasted, microwaved or raw things like avo, cucumber and tomato), Whole wheat rice, Meats. If you are eating oat.


Dinner: Basically the same as lunch although try to have less starchy carbs like rice… go for more veg and meat.

What can I eat?

Juice:

Stop fruit juice… we were not designed to live on an unnaturally high dose of fruit juice without the fiber. There is too much fructose in juices.


Pap and breakfast cereals:

Yes, good point, please SuperSize your challenge and

stop pap and almost all breakfast cereals (especially stop if you are adding sugar and that white stuff we call milk). For best breakfast results have eggs, avo, oats or a proper meal (the kind you eat for lunch or dinner… roasted veg or meat works too). Breakfast is just another meal, consider having breakfast later and snacks earlier. (research Intermittent Fasting Don’t force yourself to have breakfast. Once again don’t believe us, try it and find what works for you)


Alcohol:

If you can stop alcohol, please do. Alcohol does put your fat loss on hold. We will be uploading the FitChef evening drink to help you get off alcohol for a while. Try at least a week without alcohol.


Artificial Sugars:

Stop all artificial sugars, you are what you eat!! Go for Stevia, from Dis-Chem, Health Connection or other health shops, if you must (only the edge tip of a teaspoon, it’s very strong). Avoid added forms of any sweetener so you can start retraining your palette to taste real food.


Refined Ingredients:

Refined foods include oil, sugar, white flour and products made of these ingredients. Examples include white and wheat breads, cakes, pastries, pretzels, cookies, most wraps, chips etc.

What must I stay away from?

What the #EatClean Ethos means to FitChef: you need more nutrient dense REAL food with whole-food and fibre, NO preservatives, NO artificial colourants or stablisers, NO man-made chemical additives, NO highly refined ingredients, NO (added) Sugar, artificial sugar or refined salt. Most food tends to be low or lower carb (cause that how nature rolls).


Meats are all grass-fed/free range and free of routine antibiotics & growth hormones. We are focused on supporting more responsible farms. (*with the exception of Pasta or very limited use of cheese). For your ultimate convenience all meals & smoothies are kept in the freezer, you defrost 2 days worth in your fridge and you always have a supply of AMAZING great tasting REAL food that can be warmed in 2 mins in your microwave or heated in an oven, hot tray or pan. Invest in yourself & learn to #EatClean with FitChef.If you had good food you would eat it, so plan ahead.


Order online, collect or we will deliver amazing meals, smoothie & snacks. Keep all meals and smoothies in the freezer, defrost two days worth in your fridge. Heat, eat & experience REAL FOOD. Loads of variety, low & lower carb options, no added junk, just ingredients from nature, great tasting food with great FitChef service… Welcome to the FitChef Lifestyle!


What does EAT CLEAN mean?

According to the Law of Paracelsus all things are poisonous it’s just the dosage that matters. Almost ALL the foods and ingredients available have got ADDED sugars or artificial sugars and refined carbs and you are basically overdosing on refined sugary food that lacks nutrients and fiber. Sugar really isn’t the problem, it’s that added sugar is in everything we eat, what you consider normal eating is probably a serious overdose of sugars. Just the same if you are adding oil to everything you eat and overdosing on any nutrient form, you will probably experience some long term issue. Change what you eat and create eating seasons rather than addictions.

Why should I stop sugar and bread?

For most people bread represents the most convenient food with the most inconvenient side effects (from weight gain to Diabetes and Alzheimer’s etc). Pap and most breakfast cereals are almost as bad. SuperSize your challenge and try to stop all refined carbs if possible, or always choose the version with the higher fiber or the least processing.

No bread, but am I allowed carbs?

Yes, good point, please SuperSize your challenge and stop pap and almost all breakfast cereals (especially stop if you are adding sugar and that white stuff we call milk). For best breakfast results have eggs, avo, oats or a proper meal (the kind you eat for lunch or dinner… roasted veg or meat works too). Breakfast is just another meal, consider having breakfast later and snacks earlier. (research Intermittent Fasting Don’t force yourself to have breakfast. Once again don’t believe us, try it and find what works for you)

What about pap and breakfast cereals?

Actually REAL bread is great in limited quantities. But the stuff you buy in the shops isn’t good for you. The grain is so refined and processed (no fibre or natural healthy oils) and it’s full of man-made chemicals to make it rise quickly. It’s 100% junk! So if you want the occasional piece of bread when living on a healthy diet, it needs to be real bread, artisan sourdough or bread with stone-ground whole wheat flour and loads of fibre… i.e. the type that is going to make you feel full and a slice or two of that bread is fine (if you are not diabetic, sick or don’t respond well to it).

What’s wrong with bread?

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