STEP 2

EXAMPLE OF A TYPICAL DAY IN THE SECOND STEP OF THE PROTEIN DIET NEWDIET®

breakfast

  • sugar-free beverage (water, light black tea, weak coffee or coffee substitute). If desired sweetened by stevia or „artificial“ sweeteners, such as aspartame
  • 1 protein meal NEWDIET®

Morning snack

  • (starting from the 2nd half of step 2) 1 fruit or 1 low-fat yoghurt

lunch

  • 1 „real“ meal from the expanded list found below (starting from the 2nd half of step 2) during the 1st half of step 2 the list from step 1 applies)
  • Allowed types of vegetables from the expanded list found below (starting from the 2nd half of step 2) during the 1st half of step 2 the list from step 1 applies)

4 p.m. snack

  • Big glass of mineral water or weaker tea
  • 1 protein bar (or another protein meal) NEWDIET®

dinner

  • 1 „real“ meal from the expanded list found below (starting from the 2nd half of step 2) during the 1st half of step 2 the list from step 1 applies)
  • Allowed side dish (for example: a scoop of rice or pulses, 2 potatoes, 2 slices of whole-wheat bread)

 

Important notice

It’s possible to switch lunch with diner, meaning that you can you can eat a protein meal at lunchtime and a real meal at dinnertime or vice-versa. You can swap them as you wish.

ALLOWED TYPES OF VEGETABLES

THE EXPANDED LIST

The following vegetables can be eaten in unlimited quantities in the second half of step 2 (unless specified otherwise):

  • Tomatoes (max. 2 per day)
  • Onions, garlic
  • Pepper (max. 1 per day)
  • Turnip cabbage (max. 1 per day)
  • Olives (max. 5 olives per day with a salad)
  • Seeds (pumpkin, sunflower, etc.), max. 1 teaspoon per day to season salad

ALLOWED TYPES OF REAL MEALS DURING STEP 2 = ANIMAL AND PLANT BASED PROTEINS

EXPANDED LIST

The following are types of animal and plant based proteins that can be eaten from the 2nd half of step 2 of the NEWDIET® weight-loss program (servings weighing 150g, unless specified otherwise).

  • 2 ORGANIC eggs (hard-boiled or soft boiled) – one more egg is allowed compared to the list from step 1
  • Salmon steak (100 g)
  • Tuna steak (100 g)
  • Pike
  • Carp
  • Seafood

INTRODUCING PROTEIN BARS INTO YOUR DIET PROGRAM

NEWDIET® protein bars have to be introduced slowly to your menu. They are a replacement for one NEWDIET® protein meal starting from the second half of step 2.

WHEN IS THE RIGHT TIME TO START EXERCISING?

It’s highly desirable to start exercising (at least 1 hour 2-3x a week) from the second half of step 2, so as soon as you implement protein bars into your menu. The following activities are suitable: running, spinning, pilates, swimming etc. In other words, aerobic exercise, during which you will sweat and run out of breath is the best (chess, yoga, downhill skiing or gold do not meet these criteria!).

MOST COMMON MISTAKES IN STEP 2

  • Dumplings and similar foods do not fall under the term „side-dish“ as those have to disappear from your diet once and for all. The same applies for almost all meals typical for Swiss cuisine.
  • „Carbohydrates“ or „sugars“ does not refer to lump sugar, desserts, ice cream or chocolate. These also have to disappear from your diet once and for all.
  • The same applies to white bread, which has to be permanently replaced by dark bread.
  • Not exercising enough (running, spinning, swimming, working out)
  • Failing to follow instructions regarding the necessity of eating regularly 4x a day.
  • According to the saying „the same causes result in the same consequences“, you will gain your lost weight back if you don’t radically change the eating habits that led to your extra weight in the first place.