Fifi Box: How I Lost 10 kg

Former sugar addict and new mum Fifi Box has lost an impressive 10 kgs on the New Atkins program since June – putting her well on the way to her ultimate weight loss goal of 15 kilos. We chatted with Fifi to get her best weight loss tips.

What do you love most about the New Atkins Nutritional Approach?
New Atkins works for me because I never feel like I am missing out. The program has also helped me kick my sugar habit and keeps my energy levels on an even keel– something that is becoming more important to me as I manage work and being a first time mum.

I can choose from a wide range of whole foods including low-sugar fruits, plenty of fresh vegetables, lean red meat, fish, chicken, tofu, dairy, whole grains and nuts. And if I am craving something sweet tasting, I can indulge in an Atkins bar or shake.

What is a typical day’s eating and workout plan?

Breakfast: veggie and fetta omelette

Snack: Chocolate & Orange Atkins Advantage Bar

Lunch: Thai Beef Salad – usually made the night before so easy to take to work

Snack: celery and capsicum sticks with tzatziki

Dinner: Grilled Atlantic salmon fillet with a salad of green beans, cherry tomatoes, capsicum, Spanish onion and chives

Dessert: Sliced apricot, berries and greek style natural yoghurt

I am currently enjoying boxing for my workout.

What kind of snacks do you reach for most?
Atkins bars and shakes are great when I am on the go or when I need to indulge my sweet tooth – but without the guilt! If I am at home, I love an afternoon snack of capsicum and carrot sticks with tzatziki; cheese and celery sticks; or some berries and natural yoghurt.

How do you stay motivated to lose weight?
My top tips to stay motivated, especially around the festive season, are:

  • Focus on health as the priority – by creating a healthier lifestyle through better diet and exercise any unwanted weight will naturally drop off. This is a little tricky during the festive season I know, but just do your best and try and avoid the pasties and cake.
  • Get family and friends on board
  • Break your goal down into smaller milestones, and set yourself rewards for reaching each target – I like treating myself to a new pair of pants I could only dream about fitting into before I started on New Atkins.

What is your signature dish?
A favourite at the moment is the Cajun chicken salad – an easy-to-make recipe and very yummy which makes it perfect for busy people – and us mums!

Peanut Butter Diet

Did you ever think you could lose weight while eating peanut butter? You have to admit it? Australians are crazy about the stuff. But until now, eating peanut butter has been a pleasure that you try not to indulge in too often. Strangely enough if you are trying to lose weight you will not touch the stuff. You hide that smooth or crunchy behind the low-fat milk and yoghurt because you are scared of the 16g of fat in every 2 tablespoons. However there is great news as recent research now proves that peanut butter is actually very, very good for you. Its healthy monounsaturated fat (eaten as the main fat in a sensible diet) can actually lower your risks of heart disease and diabetes and sit down for this one help you lose weight. Of course this doesn’t mean you start going overboard with the amount of peanut butter you start consuming.

In the US the new thing is The Peanut Butter Diet which is a 5-day eating plan that lets you indulge in 4 to 6 tablespoons of peanut butter every day. Nutritionists do say that you have to remember any food over-eaten is bad for you and that a well-balanced and nutritious diet is better for you than a strict eating plan that will only make you eat more when you finish the diet.

The key to The Peanut Butter Diet is that women get two peanut butter servings everyday while men are able to enjoy three. The plan is very simple. You work peanut butter into your meals and snacks. You may be wondering how on earth two tablespoons of this stuff is good for you everyday? Well in a study at Brigham and Women’s Hospital in Boston, researcher Kathy McManus, RD, divided 101 overweight people into two groups. One group limited fat to a very low 20 percent of calories. While the other group ate monounsaturated fat foods such as peanut butter, nuts, olive oil and avocados which in turn boosted their fat total to 30 percent of calories. Both groups got the same calories: 1,200 for women and 1,500 for men. The results? Surprisingly both groups lost 5 kilos in the first six weeks. And while you can imagine if peanut butter is your craving you will stick to this diet more so the peanut butter dieters actually maintained their weight for 18 months after the trial the other dieters didn’t. They had double the drop-outs and the ones who stayed on the diet actually regained about 2 kilos of weight. Why do you ask? Well McManus confirms, “People want taste first. They have to enjoy what they eat to stick to a diet”.

Peanut Butter Diet (cont’d)

Nutritionists do worry that once you start eating something like peanut butter or chocolate you won’t be able to stop? But one nutritionist stressed that addicts have to maintain a well-balanced diet and move peanut butter from the ‘no’ list to the ‘it’s okay’ list. Like anyone who has tried to give something up you may find that your cravings will only hit occasionally and when they do, try a day or two of the Peanut Butter Diet to help curb those cravings and gaining any undue weight.A recent study at Pennsylvania State University in the US proved last year that diets high in peanuts and rich in monounsaturated fat were just as good at lowering total cholesterol as very low fat diets. But frighteningly a low fat diet raised heart threatening triglycerides by 11 percent while the peanut butter diet lowered them by 13 percent. This one is very surprising because the Peanut Butter Diet actually lowered heart disease risk by a huge 21 percent while the very low fat diet lowered the risk by only 12 percent. One of the lead researchers from this study says, ” Our study shows that people can eat some of their favourite foods, such as peanuts and peanut butter and achieve even better results than with a low-fat diet.”

An example of The Peanut Butter Diet


In a blender, whip together 1 cup fat-free milk, 1 small ripe banana, 2 tbsps toasted wheat germ and 2 tablespoons peanut butter.


A mixed green salad with ? cup kidney beans and a small chopped pear with 2 tsp extra virgin olive oil, 2 tsp balsamic vinegar, ? tsp dried basil, and a sprinkle of garlic powder. 1 slice of multi-grain bread.


Stir-fry 2 oz lean pork tenderloin with ? cup each snow peas, broccoli and slievered red bell peppers in 1 tsp peanut oil. Season with 1 Tbsp low-fat soy sauce and 1 tsp Asian five spice powder. Serve with ? cup brown rice.

Snacks you can have with peanut butter

  • Celery stuffed with 2 tbsp of peanut butter.
  • Fill large dates with peanut butter.
  • Toast a whole-wheat muffin with peanut butter.

Getting into shape with Low Fat Meal

We all have a few kilos to shake so here are some tips on exercise and motivation that should do the trick. Remember just because we’re heading into winter it doesn’t mean we should give up on looking good.Personal trainer Collette says try to cut back on those starchy foods like bread, pastries, biscuits and too much pasta. Stick to salads, fish, chicken (poached preferably), fruit and vegetables. As we said last week you have to try and cut back on your alcohol intake and replace this substance with at least 2- 3 litres of water a day. Try this recipe below for a low-fat but interesting meal:

Poached chicken with spinach in sesame oil and green beans


Olive oil

2 chicken breasts, skinned

1 clove garlic, crushed

Salt and pepper to season

500 ml chicken stock

200 g whole green beans washed and tailed


Sesame oil


  • Rub the chicken with garlic, salt and pepper. Heat chicken stock in a saucepan and bring to the boil.
  • Then reduce the heat and add the chicken. Gently poach the chicken on each side for five minutes or until it is cooked.
  • Remove the chicken from the pan and cover with aluminium foil to keep warm. Steam the beans for five minutes.
  • Add the spinach with some sesame oil and crushed garlic and cook in a wok with a lid on for 5 minutes.
  • To serve, place spinach on each plate and top with the whole beans.
  • Slice the chicken breast diagonally and place them on top of the beans.
  • Pour a little of the chicken stock over the top.Collette recommends you try to do fat-burning exercises like a boxing combo class or running for at least 30 to 40 minutes. You have to try and do this at least 4 times a week for it to be effective. If running and boxing aren’t your game then try to go for a long power walk and combine it with a pair of hand-held weights, this will increase the intensity. (you can buy hand-held weights at any sports store nationally).Another fabulous exercise is aqua aerobics which is great for total body toning and fitness. The great thing about water aerobics is that you actually don’t realise you are doing strenuous exercise.

    Now, you’ve got some exercises you might need the motivation. Get a friend to start exercising with you or invest in a personal trainer for a few sessions to get you on the right track and motivated. It might seem a lot of money initially but you will thank us for it when you’re feeling great and more alive.

    Finally, keep a record of your weight and then set yourself a target. Goals will get anyone to run. Good luck and don’t forget to write in and tell us about how you’re going.

How to Cut Carbs from Your Diet?

Some meal suggestionsNote: Please see your GP or a dietitian before you make drastic changes.


  • Scrambled eggs with tomato and cheese and one slice of turkish toast.
  • Two Weet-Bix with fresh strawberries and low-fat milk.
  • Fruit bagel with fresh apple juice.


  • Tuna salad with rocket lettuce and low-fat mayonnaise.
  • Salad sandwich with apple for snack Tuna and olive pasta in fresh tomato sauce.


  • Grilled swordfish with lemon aioli and tossed green veggies in oyster sauce.
  • Baked chicken with garlic tossed snake beans and peas.

Easy Weight Loss Secrets Revealed

Hey girls, want to lose some weight before summer hits? Well it might be time to take it seriously as winter draws to a close. All you have to do is head into a low-carb, lean protein diet with no bread, pasta or starchy carbs. Personal trainers call it the A, B, C – with alcohol being the A, bread the B and starchy carbs the C. In practice, the thing to avoid when you go out with your friends is the bread basket. It’s a basket of wasted calories with a tub of unnecessary fat – well, if you count the butter. Appetizers should consist of salads or vegetables with a light dressing or if you have to fit into those size 8 jeans by Saturday, go with just lemon and some black pepper. Unfortunately for any cocktail loving girls these are out of bounds. Full of too much sugar. Dinner is easy. Just have some grilled chicken or fish or even a lean piece of meat. As for dessert, forget about it – a simple piece of fruit will have to do.

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