Day 7

THE REFRESH PROGRAM I 28 DAYS

So, what exactly is Keto?

You have probably heard the word Keto before but not really understood what it means. In today’s episode we discuss what the Ketogenic diet is; low carb & high fat. Understand how this diet increases your micronutrients and fibre intake to improve your health and gut.

iTunes | Spotify

You are never too old to set another goal or to dream a new dream

Set small attainable goals for yourself. As you achieve your goal, set a new one just slightly harder.

Congratulations!You have completed Week One

It is time to weigh in and measure

Take your Measurements

You're one week in, so  don't forget to measure yourself and record your results in your journal. Remember to measure yourself in the same place each week.

WAIST
Measure around your belly button.

HIPS
Measure widest point around your buttocks.

THIGHS
(Left and Right)
Measure at the point half way between the top of the knee cap and top of the hip bone.

BUST/CHEST
Measure around the nipple line. 

UPPER ARMS
(Left and Right)
Measure at the point half way between the elbow and shoulder.

How to take your Photos

Don't forget to take your end of week 1 photos!

When it comes to weight loss, seeing your results is one of the best motivators out there.

Weigh yourself on the day you start your program first thing in the morning before you eat or drink anything, wearing minimal clothes and no shoes.

Keeping track of your progress will reinforce your confidence in your ability to reach your goals.

Along with observing the first signs of weight loss, such as a lighter feeling and reduced bloating, you can begin to measure longer term results throughout your entire Refresh Program™.

Enjoy the view!
It's just going to keep getting better and better!

Maximising your Recommended Extras Guide

Our Recommended Extras can provide an easy way to add volume and variety to your Be Fit Food meals, keeping you satisfied for longer and adding additional nutrition. Pair them with your Tony Ferguson Shakes as well!

These extras, often plant-based, contain essential vitamins, minerals, antioxidants and fibre.
Therefore, there are no negatives when it comes to adding them to your day.

Also note, the Recommended Extras don’t just add vegetables to your meals, but additionally help get your protein balance right. Protein can help with satiety and prevent muscle wastage while on the program, so make sure you are getting enough of it.

READ MORE ABOUT GETTING THE MOST FROM YOUR EXTRASSEE RECOMMENDED EXTRAS RECIPE BOOKLET

Support

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