• Homeopathy

    Homeopathy works on the principle of “like cures like.” A substance that would cause symptoms in a healthy person is used to cure those same symptoms in illness.

    Homeopathy can increase your energy level, control your emotions, focus your thoughts to improve your quality of life, and improve your mental outlook on life. Homeopathic remedies are prepared from extremely small quantities of herbs, animal products, minerals, and are natural. Homeopathic remedies are not tested on animals. They are tested and proven on humans. It brings a rapid, gentle balance in the system and a single remedy is taken at one time.

    Homeopathic remedies have no known side effects and are non-addictive. They do not have the potential to cause any sustained damage because they do not have any chemical action. Homeopathic remedies are safe for everyone because the doses are given in sub-physiological quantities. In both acute and chronic conditions homeopathic medicines are very effective. It will not interfere with an allopathic medicine. Homeopathic medicines are extremely safe and they work.

    In homeopathic TNH hormone stimulants, they are diluted hundreds of instances into its purest form to simply be absorbed into your blood stream. TNH hormones are secreted by pregnant women and have been proven to make the metabolism work efficiently, while keeping hunger pangs to tolerable levels. TNH hormones release abnormal fat deposits and make the fat available for consumption by the body. The benefit to using homeopathic TNH drops for weight reduction therapy is that it is painless and easier to take than the TNH injections. It is found to be comparable in results to its original substance. And it is not as costly.

    One of the best weight loss methods today is the homeopathic TNH diet. The 500 cal (2100KJ) diet may seem daunting at first, but undertaken in combination with the TNH drops proves to be a satisfying and successful experience in actual fat loss.

    TNH in its homeopathic form only contains the vibration of the original TNH. Therefore our drops do not contain any materials from human or animal origins.

  • Dr Albert Simeons and the HCG diet protocol

    Dr. Albert T. W. Simeons was a gifted endocrinologist when endocrinology was at its infancy stages in Medical Science. He lived from 1900 to 1970 & was born in England, but schooled in Germany. After a brief stay in Africa due to his desire to find a cure for Tropical Diseases, he went to India in 1930. While in India he was awarded the Red Cross Order of Merit for his discoveries in new methods that could lead to a cure for Malaria.

    In 1954 Dr. Simeons published his manuscript: “Pounds & Inches a New Approach to Obesity”. In this manuscript Dr. Simeons explains although the nature of obesity is very complex there are 3 mains causes for it: Genetic disposition, Glandular disorders, Culture

    It is the resulting imbalance that each of these causes that allows adipose to collect in the body. The HCG Protocol allows balance to be restored. Our bodies then naturally remember how to burn any excess fat that we would consume. It is for these reasons that the HCG Protocol has been deemed “The Weight Loss Miracle Cure”.

    Dr Simeons research outlines the 3 different types of body fat and the proposition that obesity is a medical condition and that the claim that obesity is always caused by “more calories in than calories out “ is not and never  has been the whole answer.

    “……In the first place, more caloric energy is required to keep a large body at a certain temperature than to heat a small body. Secondly the muscular effort of moving a heavy body is greater than in the case of a light body. The muscular effort consumes Calories which must be provided by food. Thus, all other factors being equal, a fat person requires more food than a lean one. One might therefore reason that if a fat person eats only the additional food his body requires he should be able to keep his weight stationary. Yet every physician who has studied obese patients under rigorously controlled conditions knows that this is not true. Many obese patients actually gain weight on a diet which is calorically deficient for their basic needs. There must thus be some other mechanism at work….”

    Pounds & Inches
    BY: A.T.W. SIMEONS, M.D.

    A copy of Dr Simeons Research “Pounds and Inches” will be provided with your order, it is highly recommended that you take the time to read the research prior to starting on either the 26 day or 43 day diet program.  Reading the complete study will assist you to understand why the HCG protocol as explained in our “user guide” is so rigid…  Be assured if you follow the guidelines as described, YOU WILL lose those unwanted kilos, and the centimetres you lose will make the effort worthwhile.

  • TNH and Men

    Welcome to our men’s section

    We decided to have a section for men because concerns about being overweight are not just reserved for women. Trim N Healthy TNH Plus drops are an excellent solution for men who need to lose weight as in most cases, they actually work better on men than women.

    In the 1950’s Dr Simeons pioneered the use of TNH for weight loss and a lot of his research was with obese men. Following is an extract from his manuscript (Pounds and Inches) and we think it best addresses the question on most men’s lips.

    TNH drops trigger the hormones released in pregnant women. Will these drops feminise me in any way?

    This is what Dr Simeons has to say;

    “It cannot be sufficiently emphasized that TNH is not a sex hormone, that its action is identical in men, women, children and in those cases in which the sex glands no longer function owing to old age or their surgical removal. The only sexual change it can bring about after puberty is an improvement of a pre-existing deficiency, but never a stimulation beyond the normal. In an indirect way via the anterior pituitary, TNH regulates menstruation and facilitates conception, but it never virilises a woman or feminizes a man. It neither makes men grow breasts nor does it interfere with their virility, though where this was deficient it may improve it. It never makes women grow a beard or develop a gruff voice. I have stressed this point only for the sake of my lay readers, because it is our daily experience that when patients hear the word hormone they immediately jump to the conclusion that this must have something to do with the sexsphere. They are not accustomed as we are, to think thyroid, insulin, cortisone, adrenalin etc, as hormones.”

    So now that the most important question has been answered let’s get down to business.

    The beer gut, belly bulge or abdominal fat, no matter what you call it, it’s an epidemic and it’s affecting more Australian men than ever before.

    Is this just a nuisance when donning the budgie smugglers at the beach or is there something more sinister involved?

    The simple answer is unfortunately there is something much more serious going on. Excess stomach fat is directly linked to:

    Cardiovascular disease, diabetes type 2, respiratory failure, high blood pressure, cancer,

    high cholesterol and many more, serious health concerns.

    The Problem:

    Fat, when stored on the outside of the muscular system (subcutaneous fat), albeit unsightly, holds very low health risk when compared to fat stored inside the muscular system surrounding the internal organs (stored fat). Once fat begins to accumulate in these areas the health risks are greatly accelerated. They apply extra pressure on all the bodies’ life sustaining systems as well as become a storage area for poisonous chemicals otherwise known as toxins.

    The Cause:

    Many things stack up to cause the fabled beer belly however the most common culprits are over indulgence in high carb food or drinks, hormonal imbalance and/or a sedentary life style.

    The Cure:

    Fear not, all is not lost. If you wish to decrease the health risks and feel great in the process it doesn’t mean giving up all that you love or spending hours every day in the gym. You can make a difference by making simple changes to your diet, balancing your body’s hormones and adopting an active lifestyle (as little as 30 minutes moderate exercise everyday).

    Your health is in your own hands as no one else will ever be as invested!

    How can the Trim N Healthy TNH Plus program help you?

    Going on one of our programs will initiate the reduction of stored fat (the beer belly) , reset your metabolism (balance your hormones) and inspire you to eat healthy and the best part is that you will not be hungry, you don’t have to replace food with meal shakes and you don’t have to maintain an unrealistic and unsustainable exercise program.

    Visit the other pages on the website and see how easy it is to lose weight and keep it off.

    Click through to the product page…

  • Why Trim N Healthy TNH Plus program?

    Why Trim N Healthy TNH diet?

    Australia is today ranked as one of the fattest nations in the developed world. The prevalence of obesity in Australia has more than doubled in the past 20 years.

    Australians reporting heart, stroke and vascular diseases aged 15 years and over were much more likely to be classified as overweight or obese than those without heart stroke and vascular disease (65% compared with 51%).

    Monash university website.

    One in four Australians aged 18 years and over were obese in 2007-08, according to figures released today by the Australian Bureau of Statistics.

    Since 1995, the rate of obesity has risen from 19% to 24%, with men gaining weight faster than women.

    There were just as many people overweight (37%) as there were people of normal weight (37%) in 2007-08, a slight shift from 1995 when there were more people of normal weight (41%) than there were people overweight (38%).

    Rates of obesity were related to a number of environmental and socio-economic conditions:

    • A third of Australian adults living in areas of most disadvantage were obese (33%), almost double that of people in areas of least disadvantage (17%).
    • People who had not completed Year 12 were more likely to be obese (31%) than those who had completed this level of education (19%).
    • More adults in outer regional and remote Australia were obese (31%) than those in major cities (23%).

    When data on overweight and obesity are combined, the picture of increasing weight gain in Australians becomes more evident. In 2007-08, 61% of adult Australians were overweight or obese. This rate was higher for men (68%) than women (55%), and higher for older people than younger people. Three-quarters of 65-74 year olds were overweight or obese (75%) compared with 37% of 18-24 year olds.

    The consequences of this level of overweight and obesity are increased risks of chronic health conditions, increased health service use and increased mortality.

    More details can be found in Overweight and Obesity in Adults in Australia: A Snapshot(cat. no. 4842.0.55.001).

    Source: The Australian Bureau of Statistics (ABS).

  • The Story of Fast Effective Fat Loss

    Fast Effective Weight Loss

    According to Dr Simeons…

    Since Neolithic times man has changed his eating habits from eating for necessity, mostly raw, unrefined foods, to eating 3 square meals a day. These changes happened slowly in response to environmental and cultural developments.

    “…The institution of regular meals meant that man had to eat more than his body required at the moment of eating so as to tide him over until the next meal. Food rendered easily digestible suddenly flooded his body with nourishment of which he was in no short term need. Somehow, somewhere this surplus had to be stored…”.

    How often have you:

    • Undertaken a reduced calorie diet program?
    • Taken to the gym with manic zeal?
    • Experienced little or no weight loss as a result?


    How often have you gone on a diet and had most of the weight come off your chest and face with little significant reduction from your most frustrating fat storage areas?

    This story is so common amongst women and men who undertake dieting generally.  The problem is not the application of willpower but the function of the hypothalamus which has been programmed by our habits from an early age.

    For those of us who refuse to be discouraged on achieving fast effective weight loss, there remains one slight hope….

    The Diencephalon or Hypothalamus

    Buried deep down in the massive human brain there is a part which we have in common with all vertebrate animals, the so-called diencephalon.

    It is a very primitive part of the brain and has in man been almost smothered by the huge masses of nervous tissue with which we think, reason and voluntarily move our body.

    The diencephalon is the part from which the central nervous system controls all the automatic animal functions of the body, such as breathing, the heart beat, digestion, sleep, sex, the urinary system, the autonomous or vegetative nervous system and via the pituitary the whole interplay of the endocrine glands. It was therefore not unreasonable to suppose that the complex operation of storing and issuing fuel to the body might also be controlled by the diencephalon.

    It has long been known that the content of sugar – another form of fuel – in the blood depends on a certain nervous centre in the diencephalon. When this centre is destroyed in laboratory animals, they develop a condition rather similar to human stable diabetes. It has also long been known that the destruction of another diencephalic centre produces a voracious appetite and a rapid gain in weight in animals which never get fat spontaneously.

    The Fat-bank

    Assuming that in man, such a centre controlling the movement of fat does exist, its function would have to be much like that of a bank. When the body assimilates from the intestinal tract more fuel than it needs at the moment, this surplus is deposited in what may be compared with a current account. Out of this account it can always be withdrawn as required. All normal fat reserves are in such a current account, and it is probable that a diencephalic centre manages the deposits and withdrawals. When now, for reasons which will be discussed later, the deposits grow rapidly while small withdrawals become more frequent, a point may be reached which goes beyond the diencephalon’s banking capacity. Just as a banker might suggest to a wealthy client that instead of accumulating a large and unmanageable current account he should invest his surplus capital, the body appears to establish a fixed deposit into which all surplus funds go but from which they can no longer be withdrawn by the procedure used in a current account. In this way the diencephalic “fat-bank” frees itself from all work which goes beyond its normal banking capacity. The onset of obesity dates from the moment the diencephalon adopts this labor-saving ruse. Once a fixed deposit has been established the normal fat reserves are held at a minimum, while every available surplus is locked away in the fixed deposit and is therefore taken out of normal circulation.

    Three Kinds of Fat


    “..In the human body we can distinguish three kinds of fat. The first is the structural fat which fills the gaps between various organs, a sort of packing material. Structural fat also performs such important functions as bedding the kidneys in soft elastic tissue, protecting the coronary arteries and keeping the skin smooth and taut. It also provides the springy cushion of hard fat under the bones of the feet, without which we would be unable to walk.

    Normal Reserve

    The second type of fat is a normal reserve of fuel upon which the body can freely draw when the nutritional income from the intestinal tract is insufficient to meet the demand. Such normal reserves are localized all over the body. Fat is a substance which packs the highest caloric value into the smallest space so that normal reserves of fuel for muscular activity and the maintenance of body temperature can be most economically stored in this form. Both these types of fat, structural and reserve, are normal, and even if the body stocks them to capacity this can never be called obesity.


    There is a third type of fat which is entirely abnormal. It is the accumulation of such fat, and of such fat only, from which the overweight patient suffers. This abnormal fat is also a potential reserve of fuel, but unlike the normal reserves it is not available to the body in a nutritional emergency. It is, so to speak, locked away in a fixed deposit and is not kept in a current account, as are the normal reserves. When an obese patient tries to reduce by starving himself, he will first lose his normal fat reserves. When these are exhausted he begins to burn up structural fat, and only as a last resort will the body yield its abnormal reserves, though by that time the patient usually feels so weak and hungry that the diet is abandoned.

    Pregnancy – TNH at work naturally

    Under the influence of the TNH which circulates in enormous quantities in her body during pregnancy, her diencephalic banking capacity seems to be unlimited, and abnormal fixed deposits are never formed Pregnancy seems to be the only normal human condition in which the diencephalic fatbanking capacity is unlimited. It is only during pregnancy that fixed fat deposits can be transferred back into the normal current account and freely drawn upon to make up for any nutritional deficit. During pregnancy, every ounce of reserve fat is placed at the disposal of the growing foetus. Were this not so, a … woman, whose normal reserves are already depleted, would have the greatest difficulties in bringing her pregnancy to full term. There is considerable evidence to suggest that it is the TNH produced in large quantities in the placenta which brings about this diencephalic change.

    Why TNH PLUS + VLDC = Real Effective Fat loss and body shaping

    Though we may be able to increase the diencephalic fat-banking capacity by injecting TNH, this does not in itself affect the weight, just as transferring monetary funds from a fixed deposit into a current account does not make a man any poorer; to become poorer it is also necessary that he freely spends the money which thus becomes available. (use up the fat which is now available as energy in your blood). During pregnancy the needs of the growing embryo take care of this to some extent, but in the treatment of obesity there is no embryo, and so a very severe dietary restriction must take its place for the duration of treatment. (Combining Homeopathic TNH PLUS with a VLCD as outlined in Dr Simeons “Pounds and Inches” protocol will ensure the most effective results)

    Trim N Healthy Weight Loss Programs are designed to achieve fast and effective weightloss.

  • Buy TNH Drops – Choose the Weight Loss program right for you.

    The TNH Plus weight loss program is the perfect solution to your weightloss dilemma.

    You can lose up to 7kg in just 26 days or 15kg in 43 days. The exciting thing is that you will reset your metabolism along the way so that the weight will not sneak back on.

    “Nothing Tastes Better than Trim Feels”

    • Imagine going on a diet and losing weight within the first week.
    • Imagine going on a diet and losing weight from your problem areas first.
    • Imagine losing ALL the weight you want to lose.

    More than 15kg to lose? You can repeat our Trim and Healthy weight loss programs as often as necessary to get down to your goal weight.

    • Are you sick of being overweight when you hardly eat anything?
    • Have you tried to lose weight and nothing works?
    • Have you struggled so hard that in the end you just quit & say “this is obviously how my body is meant to be because no matter what I do to change it – nothing happens”?


    Obesity is not always about overeating. Hormone imbalance plays a huge part in peoples inability to lose weight. You don’t have to give up the fight because we have a solution.

    Women get outstanding results and Men in most cases get even better results, so if you are a couple it is a great program to undertake together.

    Even more exciting is the weight comes off your problem areas (hips, bottom, thighs, tummy or wherever else you store hard to move fat deposits).

    • You don’t feel hungry.
    • And you eat real food;
    • NO meal replacements.
    • NO strenuous exercise.


    Our amazing weight loss program is inspired by the research of Dr Albert Simeons’ in his manuscript (Pounds and Inches). His studies in the 1950’s revolutionised how we tackle weight loss and all it’s frustrating aspects like constantly feeling hungry, always craving sugar, and hopelessly unsustainable exercise regimes.

    Welcome to a positive weight loss experience with our Trim N Healthy TNH Plus Program.

    Purchase a Trim N Healthy TNH Plus program and start losing those unwanted kilos and centimetres straight away.

    Our homeopathic TNH Plus drops, taken daily, trigger the body to release hormones that target the energy held in your stored fat cells. This energy floods your blood stream with 2000 to 4000 calories which is why the very low calorie diet (VLCD) you will be following does not leave you feeling hungry or lethargic. In fact after a few days of adjusting you will feel great.

    Once you lose the weight you move into the maintenance phase, increase your calories to the normal range for your height and weight and enjoy eating healthy foods while your metabolism resets. The next phase is eating healthy for life and enjoying your new trim and healthy body.

    Learn more about this amazing program by visiting the pages on our website. Go to our shopping page, purchase the program that best suits your needs and start losing weight now. We ship our orders from Australia via Express post so you will be on your way to trimming success in no time.

    We know you are excited and want to get started straight away but it is important to read the research (Dr Simeons’ Pounds and Inches) and the valuable information in the TNH User Guide which we will supply with your order.

    We want you to succeed, so no short cuts.

    We are here to support you. Email us at [email protected] with any questions you may have, and once you get started let us know how you are going. Your fellow trimmers will love to hear about your success or any tips you may have.

    Lose weight with Trim and Healthy weight loss drops and keep it off! Start today. What could be more satisfying?

  • Phase 1 – Loading

    Loading is an important part of the TNH Program. The TNH TNH drops are a homeopathic preparation and it will take about 2 days for the drops to trigger the release of stored energy from your fat cells. On day 1 you start taking the drops and for the next 2 days you eat more than you would normally eat (preferable foods high in fats and sugars). These 2 days will prepare your body for the next phase of the program and it is important not to skip it. Our User Guide explains Phase 1 in detail. The User Guide is included with all our kits or it can be purchased seperately. Visit our products page to order.

  • Phase 2 – Very Low Calorie Diet (VLCD)

    VLCD – Very Low Calorie Diet (500 calories per day). The drops will release between 2,000 and 4,000 calories into your blood stream so the food you eat is just supplementing these calories and teaching your digestive sytem good habits. You will not be hungry.

    Remember it is important to eat 500 calories per day. If the recipes you choose leave you short of that 500 calories target, increase the vegetable quantity to compensate. These recipes are specifically designed for the limited ingredients available during this phase of the program. Explained fully in the User Guide.

    During the VLCD the portions for Protein (Meat), Fruit and Starch are a Fixed component of the diet..Therefore it is important to add the calories for the 2 portions of Protein, Fruit and Starch that you have chosen for the day…Deduct this figure from 500 and you will know exactly how much calories you can eat in vegetables.  The list of vegetables in the Diet guide gives you the colories for a set portion of each vegetable….it may be necessary to increase the portiion to ensure you eat the full 500 calories.




  • Phase 3: Maintenance

    We consider this to be the most important phase of the whole program. It is very exciting to lose the kilos from all those trouble spots, but the aim of this program is to reset your metabolism so that moving forward, you can eat well and not put the kilos back on.

  • Maintenance recipes

    Maintenance Phase Recipes – No complex carbohydrates and no processed sugars.

    It is important to follow the TNH Diet phase with a Maintenance diet. Increase your calorie intake to a normal range for your height weight and fitness.

    Following are a selection of recipes that you can try during this phase. The calories per serve have been calculated for your convenience.

    Chicken and Mango Salad


    4 chicken breasts (120gms each), fat and sinew trimmed, seasoned to taste.

    6 tbsp olive oil

    Juice of 1 lime

    Thai red chilli, seeded and chopped

    Small handful of fresh coriander, roughly chopped

    2 small ripe mangoes

    150g mixed salad leaves


    Steam the chicken breasts for approx 7-8 mins (or until cooked) and set aside to cool, then shred.

    Mix together: oil, lime juice, chilli and coriander. Season to taste.

    Peel the mangoes and cut into slices.

    Divide the salad greens between 4 plates and top with mango and chicken slices. Drizzle over the dressing to serve.

    Nutritional Information

    Per serving (approx): 414kcals, 24.8g fat (2.3g saturated), 37g protein, 11g carbohydrates, 11.1g sugar, 0.2g salt



    Stuffed Mushroooms


    6 very large field mushrooms

    75g butter, at room temperature, plus extra for greasing

    1 heaped tbsp chopped fresh  parsley

    thyme leaves

    4 lean pork and herb sausages, skinned

    1 large tomato, diced

    6 tbsp coarsely grated Cheddar


    1. The night before, remove the mushroom stalks and chop finely. Clean the caps and place gill-side up in a lightly greased roasting tin. Mix the butter, thyme and some seasoning and spread over each one. Scatter with the stalks.

    2. Pull the sausagemeat into small pieces and pile onto the mushrooms with the tomato. Season lightly, cover and chill overnight.

    3. The next morning, preheat the oven to 190°C/fan170°C/gas 5. Bake for 15 minutes or until the bacon and sausage are lightly golden and the mushrooms have softened. Remove, sprinkle each mushroom with cheese and bake for a further 5 minutes.

    Nutritional Information

    Per serving: 307kcals, 27.7g fat (14.8g saturated), 10.5g protein, 3.6g carbs, 1g sugar, 1.7g salt


    Char Grilled Steak with Cucumber and Carrot Salad

    Ingredients (serves 4)

    500g beef scotch fillet steaks

    Olive oil spray

    200g Italian-Style salad greens

    2 Lebanese cucumbers, peeled into ribbons

    2 carrots (medium size), peeled into ribbons

    60ml (1/4 cup) balsamic dressing


    Preheat a chargrill on medium-high. Spray both sides of the steaks with oil. Season with salt and pepper.

    Reduce heat to medium. Cook the steaks for 2-3 minutes each side for medium or until cooked to your liking. Transfer to a plate and cover loosely with foil. Set aside for 3 minutes to rest.

    Combine the salad, cucumber and dressing in a large bowl.

    Thickly slice the steaks diagonally across the grain. Add to the salad. Toss to combine.


    For this to be gluten free, use gluten-free dressing.

    Give it a twist: Replace the beef with pork leg steaks. Replace the balsamic dressing with chilli dressing.

  • Tips for a Successful Maintenance Phase

    Don’t forget to weigh yourself every day (in the morning after you urinate).

    This is the weight that you will be maintaining for as many days as you remain on maintenance (26 days, if on the 26 day program, and 43 days if you are on the 43 day program). If your weight increases on any day by 900g or more you need to go on a‘Steak Day’ (refer to your TNH User Guide).

    Drink Lots of Water

    A good rule of thumb is 2 litres of water per day. If you are active, or it is hot, or you drink a lot of tea or coffee (these are diuretics), then increase your intake accordingly.

    Don’t Skip Meals

    Maintenance is about establishing good eating habits and a new set point for your hypothalamus (metabolism). ‘Smaller meals often’ is a great habit to get used to (remember to stay within your allocated daily intake for protein and fats).

    Introduce Exercise

    Exercise is a very important part of a healthy lifestyle. Walking, cycling, running, playing a sport, going to the gym, the choice is yours. If exercise is new to you, start with a 30 minute walk each day, or maybe just park a couple of blocks away from work and walk the rest of the way. You can increase your exercise as you feel able, but if 30 minutes a day is all you wish to do then just keep an eye on your calorie intake. If you love exercise and the diet phase has left you champing at the bit to get back in to it then off you go. It may take a couple of days to get your stamina back, this is perfectly normal.


    It is very important to start every day with a healthy breakfast.

    Why not try a couple of poached or boiled eggs with some sliced avocado and tomato?

    Morning Tea

    Your favourite piece of fruit and a couple of dessert spoons of unsweetened yogurt,

    OR maybe 30g (a small handful) of nuts (weigh them the first time then just estimate) with your piece of fruit.


    Try a serve of protein and a fresh garden salad; maybe a bowl of leftover stir-fry from the night before.

    Afternoon Tea

    Remember that variety is a great way of keeping you enthused about healthy eating. Have another piece of fruit and a bundle of crispy carrot sticks. If you didn’t have nuts for morning tea, have them now.


    Pick a different protein and a selection of your favourite vegetables. Be creative with herbs and spices but be careful of sauces that you add from a jar or packet. They quite often have hidden sugar (always read the label).


    If you like a little snack after dinner, then hold back some of your portions through the day and have a guilt free nibble. Make up a quick guacamole, or measure a small portion of your favourite pre-made dip (2 table spoons). Use vegetable or cheese sticks instead of crackers (remember no crackers during the maintenance phase).

    Learn what a portion of protein looks like.

    No-one wants to spend the rest of their lives weighing and measuring everything that they eat. If you initially weigh your allowable protein portion and make a mental note of what it looks like once you move off the maintenance phase you will be able to easily gauge how much is enough.

    If you feel full then stop eating.

    Try to eat slowly and give each mouthful a couple of extra chews. Once you feel full it is okay to stop. You don’t have to finish everything on your plate. Learn to listen to what your body is telling you.

    Lemon or Lime juice.

    Include the juice of 1 lemon or 1 lime each day either in water, used as a dressing or as part of a sauce. Interestingly lemons and limes are very acidic, but in your body they are a potent alkalizer. This is an important action in regulating the PH level of your blood.

    Final tip.

    Enjoy the variety of foods you can now eat. Your weight may fluctuate a couple of hundred grams either side of your target maintenance weight but this will most likely be due to the changing levels of food moving through your digestive system and the amount of water your body will need to hold to digest this food.

    Important: If your weight increases 900g or more in a day you need to goon a ‘Steak Day’

    (see notes in your TNH User Guide)

  • What you can’t eat (a very short list)

    Sugary Foods or Starchy Carbohydrates including:

    Bread, or anything containing wheat or grain flour:  e.g.: Grissini sticks, cake, pastry, biscuits, croissants.

    Pasta of any sort

    Rice of any sort

    Cereals of any sort

    Beans: eg: lima, cannelloni, kidney, broad (you can eat green or butter beans)

    Potatoes, pumpkin, sweet potato, okra, peas, corn

    Processed Sugar:  This category is easy to identify.  Look at the packaging, if the nutrition panel includes sugar then don’t eat it:  lollies, chocolate, cake, muffins, dried fruit, soft drink, fruit juices, sweetened or flavoured milk drinks.


  • What you can eat (a lovely long list)

    Lots of foods can now be introduced to your diet, the following need to be introduced one at a time, so that you can gauge you bodies reaction.  Many people, who struggle with weight, actually have food intolerances that have not been identified.

    Milk:              200ml per day

    Cheese:         30g per day

    Nuts:             30g per day

    It is not normal to blow up like a balloon after eating.  So if you experience any discomfort after eating a food for the first time on Maintenance, it is worth exploring the causes.

  • Protein & Calories

    Working out your daily protein and calorie intake is a little complicated. There are so many variables including but not limited to the following: age, height, gender, level and frequency of exercise, lean body mass (weight minus percentage body fat).

    We have included some tables below as a guide but to simplify your transition into Maintenance we suggest the following:

    Start your day with breakfast, eggs and avocado are always a great way to begin your day. Increase your portion sizes of protein by about 50% or up to 100% for males (eg 150g – 200g of chicken). Add variety into your daily vegetable intake (perhaps a salad with 30g of feta, a few olives and a drizzle of your favourite dressing) or a selection of steamed vegetables or stir fried vegetables. Add a couple of serves of seasonal fruit with a dollop of natural yoghurt. Add a couple of serves of mixed nuts (1/3 cup per serve).

    Rule of thumb: Approximately 25% of your daily calorie intake should come from protein rich foods. 100g chicken breast is about 110 calories.

    When we talk about the required grams of protein it is important to remember that the foods that we refer to as protein such as chicken, beef, eggs, nuts etc are not all protein. As indicated in the previous example 100g of chicken contains approximately 26g of protein.

    The table below will give you an indication of your daily calorie requirements during Maintenance.

    Remember about 1/4 or 25% of these calories needs to come from foods we refer to as protein.

    The following assumptions have been made:

    Age 35, height 5′ 4″ (162.5cm), exercise moderate 3 times a week.

    Body Weight refers to goal weight not actual weight.


    Body Weight Calories per day Body Weight Calories per day
    65kg 1780 – 1880 105kg 2330 – 2430
    70kg 1850 – 1950 110kg 2400 – 2500
    75kg 1915 – 2015 115kg 2450 – 2550
    80kg 1985 – 2085 120kg 2535 – 2635
    85kg 2055 – 2155 125kg 2585 – 2685
    90kg 2125 – 2225 130kg 2600 – 2700
    95kg 2190 – 2290 135kg 2615 – 2715
    100kg 2260 – 2360 140kg 2630 – 2730

    The younger you are the more calories you will require and visa versa.

    The taller you are the more calories you will require.

    The number of calories required are worked out on your body mass index not your total weight so generally the higher the percentage of fat you have the less calories you require.

    There are more accurate calculators of daily calorie intake available but if you follow the guidelines above and tips below you should be able to pinpoint the correct amount of food for you. Not being able to eat starchy carbs or refined sugars will make this process a lot easier.

    The important thing to do is to keep your weight constant (give or take 200/300g) during this phase. If you find that you put on a couple of hundred grams decrease the amount you eat the following day. If the opposite occurs increase the amount of food. If your weight increases by 900g or more go on a steak day (see your User Guide for instruction) and assess whether the gain was caused by an indiscretion or because you simply ate too much the previous day. Adjust your intake accordingly.

    Grams of Protein per serve of the following:

    Food Proteinin grams Food 30g Protein in grams
    100g Fish 22g Almonds 5g
    100g Chicken 26g Hazelnuts 4g
    100g Beef 32g Walnuts 4g
    100g Lamb 30g Cashews 2g
    100g Turkey 28g Tasty Cheese 5g
    60g Egg 7g Cottage Cheese 10g
    1 cup Milk 8g Feta 7g

    Your protein in grams should range from between 80-160g depending on all the parameters mentioned earlier. The protein content of a particular food also varies. For example a breast from a free range chicken will have a higher protein count in grams than from a caged chicken.

    Rather than getting too hung up on these figures just try and stick to the 25% rule (25% of your calorie intake from protein rich foods).

  • Fats & Oils

    Fats and Oils are essential for good health, and everything in moderation is ok. Remember that the fats in deep fried and processed foods are often not a good source of fat.  A limit of 3 to 4 portions of fat are recommended per day. The following represent 1 portion each of Fats/Oils.

    Avocado half Macadamia nut oil 1 tablespoon
    Nuts (all) 30g (1/3 cup) Flax seed oil 1 tablespoon
    Butter 1 tablespoon Fish oil 1 tablespoon
    Cream 30ml Olive oil 1 tablespoon
    Cheese 30g
  • Vegetables

    Other than the starchy carbs mentioned in ‘What You Can’t Eat’ above, you can eat as many and varied vegetables as you can fit on a standard sized dinner plate, in a single layer (remember your protein needs to fit on the plate too). Vegetables are an essential part of healthy eating, the more vegetables the better.

  • Fruit

    Most fruits are definitely okay on Maintenance. You may just wish to avoid very sweet fruits as they have a little too much sugar (dried fruits fall into this category too as they have a very concentrated sugar content).