• During the first week, only fruit may be taken with coffee and tea. Avoid grapes if at all possible (dextrose is converted directly into fat).
• From Week 2 onwards, you can introduce small quantities of yoghurt, low fat cottage cheese, eggs and meat for breakfast and/or midday meals. Vegetables or raw fruit and vegetables can be consumed at all times. If eating yoghurt, it is best not to eat any bread that day (either/or).


• A large bowl of salad or other vegetables with goat’s milk cheese, nuts, (fat) fish, prawns/shrimps or chicken and dressing.
• An occasional portion of wholegrain crispy bread with apple syrup, raw fruit and vegetables or sugar-free marmalade; if you wish, as a salad with nuts and seeds.

Evening meal

• Very few or no potatoes, rice or noodles, wholegrain rice should be consumed sparingly.
• Eat plenty of vegetables, with fish, meat or eggs
• Vegetarian meals are also allowed.


• Cherry tomatoes, cauliflower, celery, radishes, olives.
• One cube of mature cheese, herring, one portion of minced meatballs, smoked meat in slices or chicken breast fillet.
• One cup of fat-free broth.


• Coffee, Tea (all kinds), mineral water (still or sparkling), light drinks with less than one calorie per 100 cm3 and tap water (tastes good with a slice of lemon).
• Drink one glass of wine – only at weekends.

The steak day, the apple day and the fruit day

In Phase 2, you may experience difficulty retaining your target weight. The “apple day”, “fruit day” and “steak day” concept can help you regain your target weight. It is of paramount importance that these recommendations are implemented on the same day on which you gained weight (more than 1 kg in relation to your weight on the day you took your last liquid form L-Carnitine). Do not put off till the next day! Please remember therefore to weigh yourself every day. If you find that you have consumed too many calories on a particular day, choose one of the following options:

Apple day

Do not consume more than 5 large or 6 small green apples a day.

Steak day

Immediately omit all meals up to 18:00. Make sure that you drink two litres of water a day. This can be water, supplemented with as many different kinds of tea as you wish. Low calorie drinks are also permitted; please see the recommended list above. Sweeteners may be used in tea. In the evening, eat the largest possible piece of low-fat steak that you can find. The steak should be grilled or roasted in oil and served with pepper and herbs, without salt.  Delicious with a large tomato or an apple.

Fruit day

Breakfast: One large orange or a large apple, or a large portion of melon.
In the course of the morning: 1 apple or 1 pear with a small portion of cinnamon or 2 or 3 kiwi fruits.
Lunch: One large orange or one large apple or one small punnet (approx. 250 g) of strawberries, raspberries or other berries.
In the course of the afternoon: Eat 1 apple or 1 pear or 3 to 5 plums or 1 large peach.
Hot meal: A small quantity of broth or vegetable soup (made from broth and a plentiful supply of vegetables), 100 g of lean meat or fish (prepared without fat), plenty of vegetables (without fat or sauce). Vinegar, salt, pepper, nutmeg and other spices, seasoning is allowed. Cucumber can be eaten throughout the entire day, in unlimited quantities.
In the course of the evening: 1 apple or 1 pear or one small glass of unsweetened fruit juice.
On the fruit day, you must drink at least two litres of fluid in the form of coffee and tea without sugar, (mineral) water or low-calorie drinks. Sweeteners are permitted, provided that these do not make you feel hungry.

Phase 2: Stabilization Phase


The Stabilization Phase is the second phase of the FOOD & FIT weight management programme. This phase spans 21 days, and commences as soon as you have completed the Diet Phase in its entirety, i.e. three days after taking the last liquid form L-Carnitine (the so-called ‘winding-down’ days), when your body has eliminated all of the L-Carnitine liquid.  Phase 2 is premised on the introduction of a new diet without liquid form L-Carnitine, and is designed to prevent protein deficiency (protein = meat, fish and poultry). Protein deficiency can cause a range of health-related problems, such as fluid retention, increase in weight, extreme feelings of hunger, tiredness and irritability. In this phase, we also recommend that you take Multivitamin capsules in a low dosage (1 capsule per day). If you successfully manage to follow the instructions of Phase 2, you should be able to reprogramme your hypothalamus and regain your basic body weight. This phase ensures that your metabolism, in its reprogrammed state, works faster, overriding feelings of hunger and preventing storage of fat reserves in the „problem zones“. In this phase, it is vital that you weigh yourself every morning after first emptying your bladder, and that you never gain more than one kilogram in weight. However, if you inadvertently put on weight, we recommend a simple solution known as the “apple day”, “fruit day” or “steak day” (see further down this instruction). Phase 2 can be extended if you experience difficulties stabilizing your weight.


The diet recommended in the second phase is a high-protein, low-carb diet. In this phase, you are no longer required to count calories and weigh food. Once you have completed this phase, you will be pleasantly surprised at how satisfied you feel with less food, without feeling hungry.

Vegetable  Fruit   Olive oil
Fish   Meat   Yoghurt
Eggs  Seeds   Nuts

The following is permitted:

• Twice a day, plenty of meat (no pork), fish or poultry and all kinds of vegetables.
• Bread may be added to the diet in the second week. Remember however to eat bread in moderation. Do not consume bread every day. Instead, for example, have one slice of rye bread, or coarse wholegrain bread (toasted) no more than three days a week. As a topping, you could use vegetables such as cucumber, tomatoes, radishes, onions. Eat ‚crispy’ bread or spread thinly with apple syrup / jelly purée. After one week, you can also add cottage cheese, a slice of smoked meat or chicken breast fillet as a spread. You may gradually increase the amount of bread if your weight remains stable.
• In the morning, a portion of fruit is recommended ; another portion of fruit may be taken as a snack.
• Gradually introduce more fatty meals. As your body has had almost no fat for 25 days, it may react with severe stomach cramp and diarrhoea.  Carefully monitor the quantity of fatty food that you eat. Gradually increase the fat content of your meals over the course of the next few weeks. Use butter in moderation, and preferably use olive oil when cooking.
• Biscuits/cookies, sugar and fatty meals (in the form of deep fried food) should only be consumed in very small quantities. Consumption of these foods can lead to rapid weight gain.
• Carbohydrates may only be eaten in very small quantities and separate from fats. Consumption of carbohydrate-rich food triggers the release of insulin and increases the absorption of fat. It is important, therefore, not to combine bread with cheese in the early stages of the programme. A modest  amount of cheese is permissible. Carbohydrates and protein may be consumed simultaneously, since protein reduces the glycemic index of the carbohydrates.