The 28 Day Diet: Explanation and Diet Plan

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You’ll probably agree with me, there are a ton of 28 Day Diet’s online, but get this, most come WITHOUT quantities.

Look…

…this blog post will show you every meal on the 28 day diet, with food quantities, I promise!

If followed correctly, you can lose up to 8kgs in the next 28 days!

Here it is…

28 Day Diet Plan

Day Breakfast Snack Lunch Snack Dinner
01 2 Egg Omlette with Cheese and mushrooms  Almonds, handful  Bread-less burger with Salad  Boiled egg  200g Fish with Veg
02 2 Boiled eggs with Tomato  Hummus with Celery  1 Bowl Sweet Potato Soup  Almonds, handful  Roast Chicken and Veg
03 2 Rasher Bacon, 2 eggs and Tomato  50g Lean Biltong  150g Chicken Avo Salad  Hummus with Celery  Bread-less Burger with 50g Sweet Potato Chips
04 Smoked Salmon and eggs  Boiled egg  200g Fish and Veggies  Salad  200g Pulled Pork and Salad
05 Half Cup Oats with Apple  Hummus with Celery  150g Pulled pork with coleslaw  Boiled egg  Pork Chops with Veg
06 Fruit Salad  Salad  200g Pork Chops with Veg  Hummus with Celery  250g Steak with Sweet Potato Wedges
07 Half Cup Oats with Banana  Boiled egg  Omelette with Bacon and Cheese  Salad  200g Leg of Lamb with veg
08  2 Scrambles eggs and Banana  Salad  Pizza Soup – Soup using pizza toppings  50g Lean Biltong  Pork Chops with Veg
09 Avo and Egg Salad  Almonds, handful  Chicken breast and sweet potato wedges  Hummus with Celery  200g Fish with Veg
10 2 Rasher Bacon, 2 eggs and Tomato  Boiled egg  Butternut Soup  Boiled egg  Roast Chicken and Veg
11 2 Boiled eggs with Tomato  Hummus with Celery  150g Chicken Avo Salad  Hummus with Celery  200g Fish with Veg
12 Half Cup Oats with Apple  Salad  150g Pulled pork with coleslaw  50g Lean Biltong  250g Steak with Sweet Potato Wedges
13 Smoked Salmon and eggs  Almonds, handful  Chicken breast and sweet potato wedges  Almonds, handful  200g Pulled Pork and Salad
14 Avo and Egg Salad  Hummus with Celery  150g Pulled pork with coleslaw  Salad  Roast Chicken and Veg
15 Half Cup Oats with Banana  50g Lean Biltong  Butternut Soup  Almonds, handful  200g Fish with Veg
16 2 Rasher Bacon, 2 eggs and Tomato  Boiled egg  150g Fish with Avo Salad  Hummus with Celery  Bread-less Burger
17 2 Scrambles eggs and Banana  Almonds, handful  Bread-less burger with Salad  Boiled egg  Roast Chicken and Veg
18 Half Cup Oats with Apple  Hummus with Carrots  150g Chicken Avo Salad  Almonds, handful  200g Steak with Veg
19 Fruit Salad  Hummus with Celery  Omelette with Bacon and Cheese  Salad  200g Pulled Pork and Salad
20 Avo and Egg Salad  Salad  150g Pulled pork with coleslaw  50g Lean Biltong  200g Steak with Sweet Potato Wedges
21 2 Rasher Bacon, 2 eggs and Tomato  Almonds, handful  Bread-less burger with Salad  Almonds, handful  Roast Chicken and Veg
22 2 Scrambles eggs and Banana  50g Lean Biltong  Butternut Soup  Boiled egg  200g Fish with Veg
23 2 Egg Omlette with Cheese and mushrooms  Boiled egg  Omelette with Bacon and Cheese  Hummus with Celery  200g Fish with Veg
24 Half Cup Oats with Apple  Hummus with Carrots  150g Fish with Avo Salad  50g Lean Biltong  Bread-less Burger with 50g Sweet Potato Chips
25 2 Rasher Bacon, 2 eggs and Tomato  Salad  Bread-less burger with Salad  Almonds, handful  Roast Chicken and Veg
26 2 Egg Omlette with Cheese and mushrooms  Almonds, handful  Chicken breast and sweet potato wedges  Salad  200g Pulled Pork and Salad
27 Smoked Salmon and eggs  Boiled egg  150g Pulled pork with coleslaw  50g Lean Biltong  Roast Chicken and Veg
28 Fruit Salad  50g Lean Biltong  Omelette with Bacon and Cheese  Boiled egg  200g Fish with Veg

If you need to find some meal alternatives for the above, make sure you check out our Banting Green List. It contains a full list of healthy foods you can use while being on this diet.

28 Diet Plan Tips:

  • Use left overs from the night before for lunch.
  • Remember, mix and match meals if you wish.
  • If you don’t eat a specific food, swop for another food item.

Drinks while on the diet:

  • Stay away from all sugary drinks. Including fruit juices!
  • Black tea, coffee and Green Tea is allowed.
  • Limit alcohol intake. If you do drink try limit yourself to wine or spirits without mix.

How much weight will you lose?

When following this 28 Day Eating Plan, there is a good chance that you’ll begin noticing results really early on. Some people even lose 2 to 3 kgs in the very first week.

But there is a catch

Most people will find that the first week or so is really tough. Decreasing the number of calories that you consume can be difficult, but remember that it’ll pay off significantly in the long run.

As your body begins to cleanse itself, you’ll notice headaches and a lack of energy. Once those side effects pass, you’ll begin to feel much better and you’ll start to notice the results.

Basic Principles of the 28 Day Diet

Believe it or not, losing weight in just 28 days can be easy and you’ll find that out firsthand. To achieve your goals, you just need to follow some basic principles.

  • You should always eat at least one gram of protein for each 500g of body-weight.
  • Keep carbohydrate intake low. Shoot for around 100 to 150 grams of carbs per day.
  • Stay away from all Sugar.

You’ll Still Eat Delicious Foods

When following the 28 Day Diet, you’ll be surprised that you’ll still get to consume plenty of delicious foods. For breakfast, you’ll be allowed a protein salad. On another day, you’ll be able to enjoy hummus and celery. On Sunday, you even get to eat eggs and bacon.

Unfortunately…

Switching from soda to water can be difficult, but you can do it. On average, you should be consuming 2 liters of water each day.

As long as you stick with the basics principles below, you’ll be able to lose weight and still eat delicious foods.

Understanding the 28 Day Diet

Almost everyone out there would like to lose a little bit of weight. Unfortunately, losing weight isn’t always simple or easy. Most people realize that losing weight requires them to consume a low-calorie diet, while working out and exercising regularly.

People overwhelm themselves with questions like; what foods are acceptable? Is it really possible to lose weight in a short pan of time? These answers do not always come easily.

Thankfully, the 28 Day Diet is designed to provide you with a path to weight loss in just a month’s time. Below, you’ll learn all about this unique diet plan.

Mix It Up, Pick and Choose Meals from Different Days

When following a 28 Day Diet Plan, you should really let yourself have a little freedom. Do not feel obligated to follow a calendar which consists of pre-planned meals. Instead, you should pick and choose. Just follow the basic rules above and you’ll be fine.

Also, remember to mix it up and have fun with it. Making things unique and original will help you remain on the straight and narrow. The 28 day diet plan below only serves as a guideline. If you would like to mix the days, go ahead.

If you have any questions about this diet, please scroll down and leave a comment. If you liked this diet, please share it with your friends by clicking on one of the social icons on your screen. It’s literally the only way my content gets out there. 🙂

*28 Day Diet Disclaimer

This content is to be used for educational purposes only. It is in no way intended to treat, cure or diagnose any medical or health condition. This content does not substitute medical advice. Before starting any diet, weight loss product or fitness program, ALWAYS consult with your DR first. By using this diet, you have read and understood this 28 day diet Disclaimer.


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51 Comments

  1. Hi

    Is there spesifiek on portion sizes? How much of everything? Portions are a little vague in some cases. Exp. Salmon and eggs, cheese etc. How much?

    Do you have a rough calorie estimate on this diet?

    Thank you for your help.

  2. Help asb ek so moedeloos al het al alles probeer en die is nou my laaste uitweg ek wil graag die dieet doen maar het asb die resepte nodig asb baie dankie Lora

  3. Het goed gedorn op n ander 28 dag dieet, maar ek is totaal uitgeeet. Sal graag hierdie wil probeer, maar is onseker oor ‘n paar goed.

  4. Currently part of a few sosial clubs which entails cricket and golg and both go with some alcohol intake.
    Q. Will I be fine by only drinking Wiskey and water?

  5. Please email me the explanation and plan. Also what veggies, fruit and quantitiesare allowed.
    Its difficult to read all on internet.
    Kind regards.
    Tersia

  6. When following the plan can you create meals using the healthy food list please like for example when it says beef burger can you add cheese stipulated in the healthy list or when it says chicken and veg can you create a chicken and veg in cheesy sauce or something if this makes sense? Thank you so much

    • Definitely, you can be creative if you want. However, just don’t over do it. Moderation is key. And as you mentioned, make sure you stick to the healthy food list when choosing ingredients.

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