Diet plans, healthy habits & weight loss for life

Our easy-to-follow Diet Plans promote healthy eating habits you can maintain for life.

Simply select the type of diet you prefer and we’ll help you build a personalised Diet Plan based on your unique diet profile and weight loss goals.

For a diet to work, it needs to be simple and flexible. Our Diet Plans give you the freedom to swap some of our meal suggestions for your own, and our Meal Builder will calculate the number of calories each meal contains.

Our flexible, realistic diet plans will never leave you hungry. Designed for real people – and for healthy, sustained weight loss - we offer three distinct diets. Chose the one that’s right for you, and start losing weight now.

Diet Report Cards

Choose the diet that suits you best:

Low GI Diet Plan
Low GI Diet Plan

When we eat, our blood sugar levels rise, making us feel full and full of energy. Foods with a low Glycemic Index (GI) increase blood sugar levels gradually and keep them steady for longer. Eating low GI foods mean you’re controlling your sugar intake and will feel fuller for longer, rather than the sugar rush-and-crash that accompanies that mid-afternoon chocolate bar!

    Start your low GI diet plan now


Best For
Almost everyone. Low GI diets are especially recommended for diabetics and people at risk of diabetes. This is also the diet for overweight chocoholics – Low GI foods actually reduce your cravings for sugary and processed food.
 
Best Avoided
Pregnant women should seek advice before undertaking any diet. Otherwise, a low GI diet is good for everyone.

Diet Approach
Where possible, eat low GI foods. If you consume high GI foods, always do so in conjunction with low GI foods – it helps ward off the urge to snack later. Be careful – some low or mid GI foods might be loaded with saturated fats. Best avoided, obviously!
 
Included Foods
Multigrain/wholegrain bread; fruit including oranges, grapes, mangoes, grapefruit, pears, peaches, dried apricots and apples; most vegetables; fruit and nut mix, peanuts, cashews; low fat dairy such as yoghurt and milk; cereals such as oat bran, apple muffins, All Bran, rolled oats, Special K, natural muesli and porridge.

Medium-GI Foods (in moderation)
Cereals including Weet-Bix, Vita-Brits, Sultana Bran, Just Right and fruit muesli; some fruits including apricots, bananas and kiwis; beetroot, Pitta bread, fruit loaf, oatmeal, brown rice, pasta, boiled potatoes and couscous.
 
Excluded Foods (avoid where possible)
White bread, puffed wheat, Cornflakes, Coco Pops, rice cakes, rye bread, bagels, English muffins, French fries, donuts, pizza and almost all fast food, instant rice, baked and mashed potatoes, watermelon.
Sample Plan
Low GI Diet Plan Breakfast
Breakfast
  • Bircher Muesli
Low GI Diet Plan Lunch
Lunch
  • Salad Sandwich
Low GI Diet Plan Dinner
Dinner
  • Bucatini with Chicken, Shitake Mushrooms, Garlic & Parsley Oil
Low GI Diet Plan snacks
Snacks
  • Banana & Yoghurt
  • Mixed Nuts
  • Rice Cakes with Cheese & Tomato


    Start your low GI diet plan now




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Features that help you stay on track:


Diet Plan - Meal Planner

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Meal Planner
Plan menus with food you actually like, track calories consumed even print out favourite recipes.

Diet Plan & Exercise Planner

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Exercise Planner
Target the areas of your body that most need it with a planned, acheivable routine.

Diet Plan - Shopping List

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Shopping Lists
Easy-to-print shopping lists, based on your meal plan.

Diet Plan - Progress Tracker

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Progress Tracker
Monitor the nutritional value of foods you eat and even predict future weight loss. How’s that for staying motivated!





We are so confident that you will lose weight using our Program that we provide a 30 day weight loss guarantee. If you have not lost weight at the end of 30 days, you are entitled to a full refund. Read more


Testimonial


"We lost a total of 52kgs between us. We liked following the program together. We tell everyone about the ALF program. Many have our friends have joined after seeing our results!"

Tina & Tony


"I live a busy life with work, going out. I was drawn to ALF because it is so convenient. I just had to print my plan, i could change it if i wanted and i knew that everything was portion and calorie controlled. This took all the guesswork out for me. I have lost my weight and now use the maintenance program."

Susan lost 15kg!

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For a new diet plan, check out the latest range at Shaperight.