Sign up to our
Register for the our
21-lessons on healthy eating
What to eat
Replace bread with veggies.
Stop adding sweetness or sugar (or have Stevia but rather try make it through one sugar-free week first, please).
Read the ingredients on food labels to understand whether you are eating natural or artificial sugars and carbs.
No added sugar or sweeteners
Avoid adding sweetness
UpSize or SuperSize
Challenge your family, friends and colleagues to join you. Setup a WhatsApp Support Group to help keep each other on track.
– No bread or crackers
– No foods with (added) sugar
– No food with refined carbs
– No alcohol (watch out for the FitChef alcohol replacement cocktail coming soon)
– Limit your salt intake
“No cravings for me, I’m so loving the challenge. My life has changed tremendously. And my friends are so motivated, because they already seeing the results ” – Mpholo D-Kay Likontsane
The 21 lessons
Sign up for daily tips here >>
Lesson 1: Why no sugar?
Lesson 2: What to eat
Lesson 3: Reading labels and managing stress
Lesson 4: Eating out
Lesson 5: Eat THIS instead of that
Lesson 6: Snack on this
Lesson 7: Ditch artificial sugars
Lesson 8: Gratitude lists
Lesson 9: Healthy snacking
Lesson 10: Alcohol – why it has to be managed
Lesson 11: Man-made chemicals
Lesson 12: Water quality
Lesson 13: Cooking oils
Lesson 14: Planning ahead
Lesson 15: The link between food and emotions
Lesson 16: Why exercise won’t make you thin
Lesson 17: Sleep quality
Lesson 18: The low-down on salt
Lesson 19: The importance of exercise
Lesson 20: Your health is in your hands
Lesson 21: Consistency
More lessons coming soon!
Why do the #NoBS Challenge?
Experience the positive effects of eating REAL FOOD for yourself. Almost all food has loads of added sugars & added refined starches and carbs. Reset your taste buds in a week and you will enjoy good food as much as you thought you loved the junk. Thousands of people have realised that #EatClean is the way forward. Don’t believe us? Try it!
Why eat REAL FOOD?
The world is moving to REAL FOOD… realising that we don’t have to live with lifestyle diseases, heartburn, bloating, sleep problems, tiredness or a life of antibiotics. Sugar, carbs, fats and protein are NOT the problem, rather it’s the quality of the these nutrients that matters. Refined, concentrated and processed versions are not good enough for YOU. You ARE what you eat… BE REAL!
Why NO bread, NO (added) sugar?
Some ‘foods’ are not fit for regular consumption. We could try to convince you that you’ll feel better without sugar and bread using the latest scientific findings but rather experience it for yourself and make up your own mind. Give it at least 3-5 days to see if your bloating, heart burn, tiredness and other symptoms stop. And if you eat less carbs, you will burn fat too.
Why have we added NO stress?
Food affects your mood and your mood affects your food (cravings). Food is fuel not only to your body but your mind and emotions. Stress can be very difficult to manage and it requires continual reminders and good habits. We have teamed up with The FAB Quotient experts Joni Peddie and Celynn Erasmus to bring you 21 tips to help you have a stress free year with these great strategies.
Why reset your body?
There are too many people who are overweight, too many sick people, people living on all sorts of chronic medication with side effects, too many living with a ‘lifestyle disease’, which as the name suggests, they are simply eating themselves sick. You can choose to live with ‘ease’ or with ‘disease’. Sugar and bread are among the main culprits and we eat bread for convenience but at the cost of our health and weight. Reduce or stop foods that spike your blood sugar and insulin levels so that you can stop putting your body into fat storage mode.
How to sign up:
Watch founder Wayne Kaminsky discuss the reasons behind the 21 Day Challenge:
Need more detail?
The world has woken up and is making a move to REAL FOOD. Many people underestimate the positive power of eating well and the negative effects of eating highly refined foods that are high in sugars and carbohydrates and low in nutrient dense whole foods and fibre. We would like to introduce you to the #EatClean ethos by removing two of the most common damaging refined ‘foods’ in our diet: bread and sugar. As you remove these two culprits, you’ll need to ask the question “What do I eat now?”. The answer is more vegetables, protein, fruits, nuts and whole-foods from nature. This also means you need to plan ahead as good food won’t fall onto your plate. It will take some preparation.
4 things the #21DayNoBS Challenge will help you achieve:
- Reducing food in your life that spikes your insulin and puts you into fat storage mode.
- Recognising that there is a link sugar and refined carbs to your bloated belly, heartburn, fat gain and lifestyle diseases… there is a long list!
- Resetting your taste buds to experience the clean taste of real food again.
- Realising that #PlanningAhead is a critical part of living a healthy lifestyle.
What do you mean NO BREAD?
Stop ALL bread for 21 days and, if you can, stop all crackers too.
Most bread has heavily refined ingredients that lack beneficial fibre, but it’s just easier to stop all bread initially. When you are healthy, slim and reset then you can consider healthy bread options made from stone ground flour, like artisan-type sourdough breads or the many health and Banting breads available at health stores. But even then, keep bread as an option for treats only.
What do you mean NO (added) SUGAR?
Plan A is to stop all forms of sugar or added sweetness (including honey). Try at least three days of no added sweeteners and if you just can’t cope then only use stevia (you can find stevia root from Dis-Chem and health shops). Remember stevia is STRONG, so only use the tip edge of a spoon, which is about two grains of rice in size. If stevia is too strange for your taste buds then go for honey or real maple syrup in very limited quantities.
We don’t need a spoonful of sugar to help everything go down! Why is everything sweetened? Real veg and whole foods actually taste great once you’ve reset your taste buds. If you think that veggies are boring, it’s probably because everything you eat is full of refined carbs or sugar and your palette has become numbed to real flavours. In life we don’t just like certain foods initially, you learned to drink whisky, wine, tequila and eat snails, muscles, olives and other strong foods, maybe you learned to smoke… either way, you can certainly learn to love healthy food too.
REMEMBER: Avoid all concentrated forms of sugar. No fruit juice, certainly no soft drinks and that includes saying no to artificial sugars too. Sugar comes in many disguises so check the ingredients list before you buy refined foods.
- What can I eat instead of bread?
Move to food that has more fibre and is nutritionally dense. That means eating more vegetables, and we don’t mean lettuce and rabbit food. Rather choose to eat butternut, pumpkin, baby marrow, green leafy veggies (like spinach, basil, rocket, etc) eggplant, broccoli, cauliflower, beans, legumes, avo, tomato, and fruit on the side. Basically choose to eat as much vegetable as you can. If do you need more carbs (because you are extremely active) then opt for brown rice, wholewheat pasta and wholewheat couscous, but make sure you keep the quantities reduced.
- Why should we believe any of “this”?
Please don’t believe simply take us at our word, rather put the 21 Day Challenge to the test and try it out because you respect your body and mind. Do it for your own results: how did you feel as each week passed on the Challenge? See comments about previous Challenges.
- What about alcohol?
If you can stop alcohol, please do. Alcohol does put your fat loss on hold. We will be uploading the FitChef evening drink to help you get off alcohol for a while. Try at least a week without alcohol. #21dayNoBS
- What about honey, fructose, xylitol, maple syrup, agave etc?
Stop them rather… for now! Reset your palette. All forms of sugar/sweetness set of a “feed me more” routine in your brain. The one thing good food will do is make you full pretty quickly, the sign that food is bad for you is that you want more and more, because it hasn’t satisfied you.
- Why should I stop sugar and bread?
According to the Law of Paracelsus all things are poisonous it’s just the dosage that matters. Almost ALL the foods and ingredients available have got ADDED sugars or artificial sugars and refined carbs and you are basically overdosing on refined sugary food that lacks nutrients and fiber. Sugar really isn’t the problem, it’s that added sugar is in everything we eat, what you consider normal eating is probably a serious overdose of sugars. Just the same if you are adding oil to everything you eat and overdosing on any nutrient form, you will probably experience some long term issue. Change what you eat and create eating seasons rather than addictions. #commonSense #eatingSeasons
- No bread, but am I allowed carbs?
For most people bread represents
the most convenient food with the most inconvenient side effects (from weight gain to Diabetes and Alzheimer’s etc). Pap and most breakfast cereals are almost as bad. SuperSize your challenge and try to stop all refined carbs if possible, or always choose the version with the higher fiber or the least processing.
- What about pap and breakfast cereals?
Yes, good point, please SuperSize your challenge and
stop pap and almost all breakfast cereals (especially stop if you are adding sugar and that white stuff we call milk). For best breakfast results have eggs, avo, oats or a proper meal (the kind you eat for lunch or dinner… roasted veg or meat works too). Breakfast is just another meal, consider having breakfast later and snacks earlier. (research Intermittent Fasting Don’t force yourself to have breakfast. Once again don’t believe us, try it and find what works for you)
- Can I get an eating plan?
We offer free access to our online Extreme Cooking Course where you learn to make 55 meals in 2 hours, container them and freeze the meals so you have a steady supply of great food.
Free Registration will open in January>
Eating well is really simple, but does usually take some preparation.
- Breakfast: Eggs, Fruit, oats or just eat a normal meal for breakfast. Who said we need cereal for breakfast, have a cottage pie, bobotie, Thai curry and rice or roasted veg and see how awesome you feel all day!
- Snack: Water, tea, coffee, nuts, fruit.
- Lunch: Loads of veg (roasted, microwaved or raw things like avo, cucumber and tomato), Whole wheat rice, Meats. If you are eating oat
- Dinner: Basically the same as lunch although try to have less starchy carbs like rice… go for more veg and meat.
- What about fruit juice?
Stop fruit juice… we were not designed to live on an unnaturally high dose of fruit juice without the fiber. There is too much fructose in juices.
- What do I do if I don’t like vegetables?
Well, the last rumour we heard was that vegetables loved you. 🙂 Seriously though, you learned to like Tequila, whisky and learned to smoke, you can certainly learn to like something that is amazing for your health. Nutrient dense veg is packed with stuff you need! Give it a few days you will start to love how you feel and love the fresh taste of veg.
- What do I do if I don’t like cooking/I can’t cook/I don’t have time to cook?
You’ve come to the right place. We cook healthy food for you. It’s time to buy your food from FitChef.
- What’s wrong with bread?
Actually REAL bread is great in limited quantities. But the stuff you buy in the shops isn’t good for you. The grain is so refined and processed (no fibre or natural healthy oils) and it’s full of man-made chemicals to make it rise quickly. It’s 100% junk! So if you want the occasional piece of bread when living on a healthy diet, it needs to be real bread, artisan sourdough or bread with stone-ground wholewheat flour and loads of fibre… i.e. the type that is going to make you feel full and a slice or two of that bread is fine (if you are not diabetic, sick or don’t respond well to it).
- Are all sugars bad?
Please don’t get obsessed with banning sugar. Almost all foods contain sugars in natural forms. It is important to read the label and find the source of the sugar. Check whether it’s added sugar in concentrated or refined forms. If sugar comes from adding whole fruit or vegetables then it is fine, it balances out with fibre and low GI nutrients, while added sugar or concentrated sugar just causes havoc on your sugar levels and insulin production.
- How do I register for the FitChef Online Extreme Cooking Course?
If you want to learn how to cook healthy meals quickly and how to plan for the week ahead, register for the FitChef Extreme Cooking Course here.
- What foods typically contain hidden sugars?
- Bastings for meat (whether shop bought or at restaurants). Opt for no basting or a sugar-free alternative.
- Salad dressing. Check the label or ask if it has added sugar.
- Fruit juice. Just too much concentrated sugar in one go. Mix a quarter fruit juice in loads of water or sparkling water.
- Flavoured yoghurt. Most yoghurts are thickened with corn flour/starch or other carb-based thickeners. Flavoured yoghurt has added sugars and sweeteners that should be avoided. Look out for the Fairview Greek yoghurt in small tubs that is from 100% good grass-fed cow’s milk and no starchy thickeners.
- Artificial sugars. Stop all artificial sugars, you are what you eat!! Go for Stevia, from Dis-Chem, Health Connection or other health shops, if you must (only the edge tip of a teaspoon, it’s very strong). Avoid added forms of any sweetener so you can start retraining your palette to taste real food.
- What is wrong with the “forget dieting, just exercise harder myth”?
Well, YES, we agree that dieting is a waste but a healthy lifestyle is not. Every healthy lifestyle needs a kick start and that’s why we do the 21 Day Challenge, so that people experience what its like to feel good and eat well. The truth is, you need 90% diet and 10% exercise (for fat loss). If professional athletes strictly monitor their diet (carb management), despite intense daily exercise then it proves this statement. You can’t out-train a bad diet and six packs are really made in the kitchen!
Many Ironman, Argus, Comrades, Cape Epic athletes are overweight despite being in the top percentage of fit people… they are fit but fat! It not about calories but about the quality of calories. Please go and see “That Sugar Movie” or online video sources.
- What is Eating Clean?
What the #EatClean Ethos means to FitChef: you need more nutrient dense REAL food with whole-food and fibre, NO preservatives, NO artificial colourants or stablisers, NO man-made chemical additives, NO highly refined ingredients, NO (added) Sugar, artificial sugar or refined salt. Most food tends to be low or lower carb (cause that how nature rolls). Meats are all grass-fed/free range and free of routine antibiotics & growth hormones. We are focused on supporting more responsible farms. (*with the exception of Pasta or very limited use of cheese). For your ultimate convenience all meals & smoothies are kept in the freezer, you defrost 2 days worth in your fridge and you always have a supply of AMAZING great tasting REAL food that can be warmed in 2 mins in your microwave or heated in an oven, hot tray or pan. Invest in yourself & learn to #EatClean with FitChef.If you had good food you would eat it, so plan ahead.
Order online, collect or we will deliver amazing meals, smoothie & snacks. Keep all meals and smoothies in the freezer, defrost two days worth in your fridge. Heat, eat & experience REAL FOOD. Loads of variety, low & lower carb options, no added junk, just ingredients from nature, great tasting food with great FitChef service… Welcome to the FitChef Lifestyle!
“No sugar and bread make a huge difference in the way I feel and I don’t feel bloated anymore. Want to upsize the challenge and take it further for sure.” ~ Arisha Jugdeo
“I know the primary goal is weight loss and we all feel good about the results thus far Let’s all up the challenge by adopting this healthy living lifestyle beyond 21 days.” ~ Mmule Matlala
“I am beating my sugar addiction! Feeling great and not craving sugar! And kgs down and my stomach is getting flat! Yay!” ~ Marietjie van Rhyn
“I’m standing on Day 9 and its going well, no Bread or Sugar at all, and I feel a lot better, as I use to be a Cola fan(2-4 liters) a day and up to now not a single glass!!” ~ Nicolene Scheepers
“Meals, smoothies and brownies are all amazing! So convenient, and great service!! Thank you!” ~ Kelly Berks