Diet Plan, Diet Plans, Healthy Diet Plans

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 High Protien Diet Vegetarian Diet

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

Breakfast

• Bircher Muesli

Lunch

• Salad Sandwich

Dinner

• Bucatini with Chicken, Shitake Mushrooms, Garlic & Parsley Oil

Snacks

• Banana & Yoghurt
• Mixed Nuts
• Rice Cakes with Cheese & Tomato

    Start your low GI diet plan now

High Protien Diet Plan

From the Atkins Diet to the Sugar Busters Diet to CSIRO’s Total Wellbeing Diet, high protein is all the rage. Protein-rich foods are filling and full of energy, but a protein overdose makes most people feel tired and weak. This diet promises quick weight loss and fast muscle gain; is a high-protein diet for you?     Start your High Protein diet plan now

Best For Meat lovers and those wishing to increase muscle mass through exercise. High protein diets make you feel full quickly, so it’s also good for people with large appetites.

Best Avoided Vegetarians, vegans, bread lovers and pasta fans would all struggle on a high-protein diet.

Diet Approach A high-protein diet puts an emphasis on reducing sugar/carbohydrate intake and supplementing it with foods including meat, eggs and dairy. By curbing your sugar intake, your body switches to fat metabolism. With regular, targeted exercise, you’ll see the weight come off.

Included Foods Meat, poultry, eggs and fish; cheese, butter, olives, olive oil and vegetable oils; some vegetables and avocado.

Excluded Foods Cereals, pasta, bread, potatoes, rice and processed foods.

Sample Plan

Breakfast

• Scrambled Eggs on Toast

Lunch

• BBQ Beef served with Lentil Salad

Dinner

• Ginger Chicken with Asian Greens

Snacks

• Almonds & Dried Apricots
• Banana & Yoghurt
• Fruit Salad

    Start your High Protein diet plan now

Vegetarian Diet Plan

Vegetarian diets are free from all meat products, and – depending on personal preference – may avoid seafood and all animal by-products too (vegan). Supplementing your diet with fruit, vegetables, seeds, nuts and legumes is a very healthy lifestyle option, and is great for the environment too.     Start your Vegetarian diet plan now

Best For Almost everyone, including those with high cholesterol, high blood pressure and heart conditions.

Best Avoided Bodybuilders. People unable to plan meals properly: fats, oils, carbohydrates and proteins are all required for the body to operate, and vegetarians need to ensure their diets still contain these elements.

Diet Approach By reducing the intake of animal fats and increasing consumption of fresh fruit and vegetables, greater wellbeing – and weight loss – usually follows quickly.

Included Foods Any non-meat food is accepted. Tofu, legumes, soy products, nuts and seeds, fruit and vegetables, whole grains, cereals, pasta, rice, eggs, dairy, meat substitutes. Vegetarians also require a vitamin B-12 supplement.

Excluded Foods All meats, poultry, fish and shellfish. Foods high in saturated fat, salt and sugar or processed foods should also be avoided.

Keep in Mind People on vegetarian diets need to plan meals carefully to ensure adequate supplies of nutrients such as iron, calcium, B12 and essential amino acids.

Sample Plan

Breakfast

• Flaky Cereal

Lunch

• Fresh Fettuccini with Eggplant & Kidney Beans

Dinner

• Oven baked Risotto

Snacks

• Banana Smoothie
• Macadamia Nut Bar

    Start your Vegetarian diet plan now

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!

Australian Lifestyle & Fitness Information Guide

alfitness.com.au is an online weight loss program dedicated to weight loss, diet, weight loss programs, calorie counters, BMI calculators and topics related to lifestyle and fitness development. At alfitness.com.au tailored meal plans and exercise programs are suggested based on your specific weight loss goals. They are designed just for you!

Subscribe today and become an exclusive alfitness member! Your membership will give you unlimited access to an interactive diet and exercise planner, nutritionist and personal trainer support, an online calorie counter (food calorie counter & exercise calorie counter), tracking tools, etc. Your membership also includes groundbreaking diet updates, not found on any other weight loss, lifestyle and fitness site. Every diet, fitness plan or weight loss secret will be revealed! Our quest is to help our members lose weight, set up diet plans & weight loss programs, and present an easy-to-use calorie counter and BMI calculator. With our support you will feel good about yourself again!

The purpose of alfitness.com.au is to help online members

• 1. Take the guesswork out of weight loss with our unique, easy-to-follow weight loss programs.
• 2. Lose weight through a combination of a healthy diet and a fitness program.
• 3. Keep motivated while losing weight – we will support you every step of the way.
• 4. Understand calorie counters, how to use food calorie counters and take advantage of exercise calorie counters.
• 5. Search through an assortment of flexible diet plans and put together a customized diet plan that is perfect just for you.
• 6. Join simple, effective and user-friendly scientifically researched online weight loss programs.
• 7. Use a simple online BMI calculator to determine their Body Mass Index.
• 8. Calculate their BMI and explain what the results indicate.
• 9. Stay fit and fabulous. Our fitness plans and fitness programs are adapted to your weight loss goals, your level of fitness and lifestyle, and will target your specific problem areas.