Welcome to our first ever Biggest Loser 12 week transformation.  It’s important to take note, this is done in a competition format, where the winner walks away with R15 000 in cash.  We will give you all the tools to win, and offer all the support needed along the way.  But the work is up to you!  Let’s go champs!! 

Step 1

Use our calorie calculator to understand your calorie needs and create your daily target.  

Extreme is defined at about 1kg per week, moderate at 0.5kg per week.

Basic Information
Activity Level
Your results:
Target calorie intake per day:

Step 2

Let’s first understand the three types of foods and the importance of each:


Protein is an essential nutrient that is required for the growth, repair, and maintenance of our body’s tissues, including muscles, bones, and organs. It is also important for the production of enzymes, hormones, and antibodies.Some good sources of protein include meat, fish, eggs, dairy products, legumes, nuts, and seeds. It’s important to consume a variety of protein sources to ensure that you’re getting all the necessary amino acids (the building blocks of protein) your body needs.


Carbohydrates are the body’s primary source of energy. They are broken down into glucose (a type of sugar) which is used by our cells for energy.

There are two types of carbohydrates: complex and simple. Complex carbohydrates, found in foods such as whole grains, fruits, and vegetables, provide sustained energy and are important for overall health. Simple carbohydrates, found in foods such as candy, soda, and other sugary snacks, provide quick energy but can lead to spikes in blood sugar levels and should be limited.


Fats are another important nutrient that the body needs for energy, cell growth, and the absorption of certain vitamins. There are several different types of fats, including saturated, unsaturated, and trans fats.

Healthy fats, such as those found in nuts, seeds, and fatty fish like salmon, are important for overall health and should be included in your diet. 

Is there any food thats should be a no go?

Processed foods and sugars should be limited in your diet because they are often high in calories – let’s stress that again HIGH IN CALORIES, unhealthy fats, and added sugars. These types of foods can contribute to weight gain, poor nutrition, and other health problems. 

In what ratio of Protein, Carbs and Fats should I be eating?

  • 10-35% of daily calories from protein
  • 20-35% of daily calories from fat
  • 45-65% of daily calories from carbohydrates

It’s important to note that these percentages are general recommendations, and individual needs may vary. For example, athletes or people with high levels of physical activity may require more protein and carbohydrates to support their activity level.

It’s also important to focus on the quality of the foods you’re consuming within each macronutrient group. For example, choosing healthy sources of fat such as avocados, nuts, and fatty fish, as opposed to fried foods and processed snacks. Additionally, choosing complex carbohydrates such as whole grains, fruits, and vegetables over simple sugars and refined grains can provide more sustained energy and better nutrition.

Step 3

Download one of the below meal plans that falls within your daily calorie range or you can download our recommended daily calorie tracker on the link below in step 4 to track your own meals. It’s important to note that its your transformation, you make the rules.  The concept is simple, stick to the recommended daily calorie intake and the results will follow.

Our meal plans are guides, you would be able to substitute any items with assistance from the calorie tracker. 

Step 4


When your are at a daily calorie deficit your body will draw on reserves for fuel.  You can create this deficit by consuming 3 daily meals that fall within the required rate, or you could consume the same calories in only two meals.  This is referred to as intermittent fasting and has been shown to have immense health benefits.

  1. Weight loss: Intermittent fasting can help individuals reduce their calorie intake, which may lead to weight loss. It may also improve metabolism and increase fat burning.

  2. Improved insulin sensitivity: Intermittent fasting can help regulate blood sugar levels and improve insulin sensitivity, which is beneficial for individuals with type 2 diabetes.

  3. Reduced inflammation: Studies have shown that intermittent fasting may reduce inflammation in the body, which is associated with a variety of chronic diseases.

  4. Improved heart health: Intermittent fasting may improve heart health by reducing blood pressure, triglycerides, and LDL cholesterol levels.

  5. Improved brain function: Some studies have suggested that intermittent fasting may improve cognitive function and reduce the risk of neurodegenerative diseases.

The below app “FAT SECRET” will be immense help over the next 12 weeks. 

Step 5

Keep Winning …. Over the next 12 weeks, by removing processed foods, eating whole foods, limiting your calorie  intake and increasing your physical activity you will experience changes within your body; not only how it looks, but even more importantly how it feels and functions. 

Hormone levels will return to normal, sleep will improve and apart from looking different, you will feel reborn.


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