Reset Body Challenge

Our Reset Body Challenge gets you started on a daily fasting routine, followed by low carb feasting and is targeted at balancing your hormones, repair your gut and assist with weight loss.

The plan includes success guidelines, an easy-to-follow daily eating plan, shopping suggestions, tasty recipes & survival tips.

The Reset Body Challenge is designed for you to consume an average 1350 calories a day with a macronutrient ratio of 70% fat, 25% protein and 5% carb.

To support your weight loss journey, it is recommended that you define your health goal(s) and set manageable and realistic short-term measures like before and after photographs and / or body weight and / or body fat percentage and / or total circumference.

Moderate daily exercise of between 30 to 45 minutes like walking, swimming, or stretching is recommended. This would assist with burning more calories than what is consumed and prevent the body from storing excess fat.

A support structure to complement your weight loss initiatives, is strongly recommended. This could involve a regularly consultation with a health coach and / or participation in a keto weight loss support group via Facebook, Instagram or WhatsApp.

Lowering cortisol, your stress hormone, is imperative for fat loss. Daily stress from work, finances and relationships are all contributing factors to an increased cortisol level. Holistically manage your stress by eating healthy food, getting enough sleep, and doing moderate amounts of exercise.

SUCCESS GUIDELINES

1. Familiarize yourself with the Daily Schedule and ensure that you are well

   stocked and prepared using the Shopping Suggestions.

2. Fast every day for a 16-hour period, typically from 20h00 in the evening until 12h00 the next day. Start and finish time can be adjusted to accommodate social and work activities. Only drink tea or coffee without milk or cream during the fasting period.

3. Start your day with drinking the Fat Burner Detox Juice. This will ensure that your stay hydrated, and your electrolyte level remains stable throughout the day.

4. Drink a minimum of 3 liters of water a day. Compliment water drinking with limited amounts of sugar-free cordial and / or sparkling water.

5. Refrain from drinking any alcohol until you have completed your challenge.

6. Refrain from snacking in between meals.

7. Do your food preparation, like packing of lunch boxes, filling water bottles, etc. in the evening before going to bed.

10. 10  Keto Tex Mex Soup

11. 11  Keto Chicken Pizza Soup

DINNER OPTIONS

1. 1  Caprese Chicken Salad Bowl

2. 2  Beef or Pork Steak Bowl

3. 3  Tuna Mayo & Pesto Bowl

4. 4  Grilled Chicken with 150g served steamed vegetables

5. 5  Grilled Beef or Pork Steak served with 150g steamed vegetables

6. 6  Grilled Pork or Lamb Chops served with 150g steamed vegetables

7. 7  Grilled Salmon Steak served with 150g steamed vegetables

8. 8  **Keto Beef Lasagna served with 150g salad

9. 9  **Keto Beef Bobotie served with 150g salad

10. 10  **Keto Beef Cottage served with 150g salad

Vegetable options – baby marrow, broccoli, spinach, green beans, cauliflower, peppers, mushrooms

Salad options – tomato, cucumber, baby spinach, lettuce ** Ready Meals

SHOPPING SUGGESTIONS

1. Buy the highest quality food you can afford giving preference to organic, grass-fed, free-range, etc.

2. If you purchase prepared meals, read the labels to check ingredients, fat and carb content to ensure that the calorie count meet the required criteria as per the Daily Schedule.

3. Carefully work through the Daily Schedule to plan your menu for the week and list the shopping items needed.

4. It is advisable to prepare larger batches of Fat Burner Detox Juice, soup, smoothies, etc. over the weekend to keep in your fridge and freezer ready for use during the week.

SURVIVAL TIPS

1. Lunch and Dinner meal options can be swopped to meet social and / or work requirements.

2. Ensure that you consume enough calories. In addition to sabotaging your weight-loss efforts, eating too few calories can also harm your health. When your body goes into starvation mode, you are at increased risk of stalling your metabolism, abnormally low blood pressure, slow heart rate and many other health risks.

3. Ensure that you get adequate sleep to manage your stress levels. This can be accomplished by going to bed at the same time every night and starting your day at the same time every morning to normalize your sleep pattern and improve the sleep quality over time.

4. When you are following a high-fat diet like keto, you must ensure that you are in a state of ketosis by limiting net carbs to below 25 grams (5% of your total calorie intake) to prevent causing damage to your body.

5. Remain hydrated and keep your electrolyte levels stable through drinking the Fat Burn Detox Juice and enough water throughout the day to prevent keto flu prevent keto-flu.

6. If you experience keto-flu symptoms(fatigue,nausea,vomiting, constipation, diarrhea, headache, irritability, weakness, muscle cramps, dizziness, brain fog, cravings):

   • Keep hydrated with water and Himalayan salt.

   • Reduce caffeine intake and replace with herbal tea.

   • Drink a tablespoon of MCT oil to combat cravings.

   • Go for an easy 10-minute walk ideally getting sufficient fresh air and sunshine.

   • Take a bath (adding Epson salts and / or lavender oil)

   • Get adequate rest - cut out ambient light (shut off cell phones, computers, televisions create a dark environment to promote restful sleep)

7. If you experienced an unplanned cheat meal, drink extra water, go for a 15-minute walk (preferably in fresh air) and continue the next day with the Daily Schedule.

RECIPES
FAT BURNER DETOX JUICE

Number of servings - 1 Ingredients

• 1 tbsp fresh ginger (grated)

• 300ml water (boiled)

• 1 tsp Himalayan Salt

• 1 tbsp Apple Cider

• 1 tsp Cinnamon

• Pinch of Cayenne pepper

• 5 - 7 drops of Stevia

  Instructions

  Combine all ingredients and allow to steep. Run through a sieve to remove the ginger pieces. Can be served hot or cold. Consider increase the ingredients to preparing a big enough batch for the duration of your Keto Challenge. Can be kept in the fridge or freezer for daily use.

  ** Ginger can be replaced with Green Tea if preferred.

KETO CINNAMON SMOOTHIE

• Number of servings - 1 Ingredients

• 1⁄2 cup cream or almond milk, unsweetened

• 1 tbsp MCT Oil

• 1⁄2 tsp cinnamon

• 1 tbsp chai seeds

• 1 tbsp collagen powder or whey protein isolate

• 5 - 7 drops of Stevia

  Instructions

  1. Process all ingredients in a blender.
  2. Add water or ice blocks if to thick.
  3. Serve immediately or freeze for later use.

KETO STRAWBERRY SMOOTHIE

• Number of servings - 1 Ingredients

• 1⁄2 cup cream or almond milk, unsweetened

• 1/2 cup of strawberries, fresh or frozen
• 1 tbsp MCT Oil
• 1 tbsp chai seeds
• 1 tbsp collagen powder or whey protein isolate • 5 – 7 drops of Stevia

Instructions

KETO CHOCOLATE SMOOTHIE

Number of servings - 1 Ingredients

• 1⁄2 cup cream or almond milk, unsweetened

• 1 tbsp raw cocoa powder

• 1 tbsp MCT Oil

• 1 tbsp almond butter, unsweetened

• 1⁄4 tsp vanilla extract, unsweetened

• 1 tbsp collagen powder or whey protein isolate

• 5 – 7 drops of Stevia

  Instructions

  1. Process all ingredients in a blender.
  2. Add water or ice blocks if to thick.
  3. Serve immediately or freeze for later use.

  
  KETO CHOCOLATE AVOCADO SMOOTHIE
  

  Number of servings - 1 Ingredients

• 1 cup almond milk, unsweetened

• 1⁄2 large avocado

• 1 tbsp raw cocoa powder

• 1 tbsp chia seed

• 25g collagen powder or whey protein isolate

• 5 – 7 drops of Stevia

  Instructions

  1. Process all ingredients in a blender.
  2. Add water or ice blocks if to thick.
  3. Serve immediately or freeze for later use.

HAM & CHEESE ROLLUP

Number of servings - 1

Ingredients

• 6 slices of sliced ham

• 2 tbsp cream cheese

• 1 tsp of Dijon mustard

• 50g of mayonnaise, unsweetened

• 1⁄2 cucumber, grated

• Salt & pepper to taste Instructions

1. Blend the cream cheese, mustard, and mayonnaise together until smooth.

2. Spread the mixture evenly between the slices of ham.

3. Divide the cucumber evenly between the ham slices, creating a strip towards

   the edge of the ham.

4. Season with salt and pepper.

5. Roll the ham slices up around the filling that the edges overlap, forming a

   tube.

6. Serve immediately or refrigerate until ready to serve.

EGG & AVOCADO SALAD

Number of servings - 1 Ingredients

• 1⁄2 avocado, sliced

• 2 eggs, hard boiled and roughly chopped

• 2 cups of lettuce, mixed leaf salad

• 25g of sour cream

• 1 tsp of Dijon Mustard

• Salt & pepper

  Instructions

1. Blend the sour cream and mustard together until a smooth dressing. Add salt and pepper to taste.

2. Layer a plate or bowl with greens and mix with dressing.

3. Add sliced avocado.

4. Top with chopped egg and serve.

CREAM OF BROCCOLI SOUP

Number of servings - 4 Ingredients

• 260g Broccoli
• 114g white onion, chopped
• 2 cups of cheddar cheese, grated • 1 tsp salt
• 1⁄2 tsp pepper
• 4 cups of chicken stock or broth • 1 cup of cream

Instructions

1. Place the broccoli florets, onion, cheese,salt and pepper in an Instant Pot.

2. Add the chicken stock.

3. Cook at high pressure for 7 minutes and release the valve.

4. Transfer 1 cup of the soup to a blender with the heavy cream and process

   until smooth.

5. Add the mixture back to the Instant Pot.

6. Bring the soup to a simmer for 4 to 5 minutes until thickened.

7. Taste and season with salt and pepper if needed.

8. Serve immediately or store in fridge or freezer until needed.

CREAMY VEGETABLE SOUP

Number of servings - 8 Ingredients

• 700g cauliflower, chopped in smaller pieces

• 500g zucchini, chopped

• 1 clove of garlic, chopped

• 1 small onion, chopped

• 2 stalks of celery, chopped

• 500g water

• 480g chicken stock or broth

• 1 tsp thyme, fresh

• 1⁄2 tsp onion powder

• 1 tsp salt

• 1⁄2 tsp pepper

• 1 cup of heavy cream

• 4 tbsp olive oil or ghee

  Instructions

1. Heat a pan and fry the onion and garlic in the olive oil or ghee until translucent.

2. Add the chopped cauliflower, zucchini, celery, and seasoning.

3. Add the broth and water and bring to a boil. Reduce to summer and cook

   until the vegetables are soft.

4. Remove from the heat and blend until smooth.

5. Add the cream.

6. Serve with a drizzle of olive oil and a spring of thyme.

CHICKEN PIZZA SOUP

Number of servings - 8 Ingredients

• 1000g of chicken (whole, skinless)

• 100g red onion, chopped

• 12g of garlic, chopped

• 400g canned tomatoes, unsweetened

• 400g of green beans, chopped

• 170g mozzarella cheese, grated

• 6g salt

• 1,2g tsp pepper

• 20g fresh coriander

• 50g olive oil or ghee for frying

• 3 litre water

  Instructions

1. Slowly cook the chicken in a large pot with water and salt for approximately 1 hour until soft. Drain, debone, and shred the chicken.

2. Heat a soup pot with olive oil or ghee, fry the onion and garlic until lightly brown.

3. Pour in the chicken stock and bring to a boil over a high heat.

4. Add the tomatoes and green beans and cook until soft.

5. Add the chicken and season to taste.

6. Pour the soup in a bowl and add shredded mozzarella. Garnish with

   coriander.

TEX MEX SOUP

Number of servings - 8 Ingredients

• 500g beef mince

• 200g chorizo sausage, chopped

• 400g canned tomatoes, unsweetened

• 50g tomato puree, unsweetened

• 30g peppers, chopped

• 1 onion, chopped

• 2 gloves garlic, chopped

• 2 cups green beans, chopped

• 1000ml water

• 1 tbsp olive oil or ghee

• Salt and pepper

• Dash of Tabasco sauce

  Instructions

1. Fry the onion and garlic in the olive oil or ghee until lightly brown.
2. Then add the beef mince and chorizo sausage and fry until cooked.
3. Add the peppers, tomatoes, tomato puree and Tabasco sauce.
4. Pour in the water and season with salt and pepper and cook at a slow heat for about 25 to 30 minutes.
5. Now add the green beans and cook for a further 10 before serving hot.

CAPRESE CHICKEN SALAD BOWL

Number of servings - 1 Ingredients

• 200g cooked chicken fillet, sliced

• 70g mozzarella cheese balls

• 250g baby spinach

• 80g cherry tomatoes

• 1⁄2 avocado

• Handful of fresh basil, chopped

• 30ml pumpkin seeds (optional)

  Dressing

• 2,5ml dried mixed herbs

• 2,5ml Erythritol (or any approved sweetener)

• 22,5ml olive oil

• 7,5ml vinegar or lemon juice

• Salt and pepper to taste

  Instructions

1. Mix the ingredients for the salad dressing.

2. Layer a plate with salad ingredients.

3. Add the chicken slices on top.

4. Scatter the pumpkin seeds and fresh basil.

5. Add the salad dressing when ready to serve.

TUNA MAYO SALAD BOWL

Ingredients

• 1 x 170g tin tuna in brine, drained

• 100g chopped mixed lettuce

• 25g cherry tomatoes, halved

• 25g finely chopped cucumber

• 45g mayonnaise (unsweetened)

• 30ml basil pesto

• Juice of 1⁄2 lemon

• 15ml olive oil

• Fresh parsley

• Salt and pepper to taste

Instructions

1. In a small bowl, combine the tuna, mayonnaise, basil pesto and lemon juice. Season with salt and pepper.

2. Prepare the salad by combining the mixed lettuce, tomatoes and cucumber.

3. Top with the tuna mixture and sprinkle over the olive oil and fresh parsley.

CHEESE STEAK SALAD BOWL

Ingredients

• 180g steak, cut into strips (refer to Grilled Steak recipe for cooking instructions)

• 100g lettuces, mixed leaf

• 50g mixed peppers, sliced (green, red & yellow)

• 1⁄4 cup of cheddar cheese, grated

• 1⁄2 avocado, sliced

• Salt and pepper

  Instructions

  1. Layer a plate or bowl with lettuces, add sliced red pepper, grated cheese and finely sliced avocado.
  2. Serve immediately or keep in the fridge for later.
• 
  

  GRILLED CHICKEN

  Ingredients

• 200g chicken thighs or breast, skin on

• 5ml paprika

• 5ml dried rosemary

• 1,25ml chilli flakes

• Salt and pepper to taste

• 15ml olive oil

• 2 gloves garlic, chopped

• Juice and zest of 1⁄2 lemon

• 30ml chopped fresh parsley

  Instructions

1. In a small bowl, whisk together the dry herbs and spices.

2. Rub the spice mix over each chicken breast all over. Drizzle with olive oil.

AIR-FRYER - Cook in the air fryer at 180 degrees for 20 to 25 minutes.

OVEN – Cook in a pre-heated oven at 180 degrees C for 40 minutes.

GRILLED LAMB OR PORK CHOPS

Ingredients

• 120g lamb or pork chops

• 1 tsp olive

• 1 tsp red wine vinegar

• 1⁄4 tsp mixed herbs

• Salt & pepper

  Instructions

1. Combine chops, olive oil, red wine vinegar, herbs, salt, and pepper in a bowl. Rub the marinade into the meat and allow to rest for 30 minutes.

AIR-FRYER - Cook in the air fryer at 180 degrees for 10 to 12 minutes. OVEN – Cook in a pre-heated oven at 180 degrees C for 30 minutes.

GRILLED BEEF OR PORK STEAK

Ingredients

• 180g (sirloin, fillet, rump, pork)

• 1 glove of garlic, chopped

• 1⁄4 tsp paprika

• 1⁄4 tsp mixed herbs

• 1 tbsp olive oil Instructions

1. Combine the spices and oil in a small bowl.

2. Rub evenly into the steak.

AIR-FRYER – Preheat the air-fryer and cook in the air fryer at 200 degrees for 10 minutes turning halfway, for medium rare, for medium, cook 12 minutes, flipping halfway.

STOVE TOP – Preheat the pan and cook for 3 – 5 minutes on each side.

GRILLED SALMON CHOPS

Ingredients

• 180g salmon steak

• 1 tsp olive oil

• 1 tsp erythritol or stevia

• 1⁄4 tsp paprika

• 1⁄4 tsp garlic powder

• 1⁄4 tsp garlic powder

• Fresh parsley, chopped

• Salt & pepper

  Instructions

1. In a small bowl, coat the salmon with oil, then add the salt and pepper.

2. Mix the remaining sweetener and spices and rub over the salmon.

AIR-FRYER - Cook in the air fryer at 200 degrees for 6 minutes.
OVEN – Cook in a pre-heated oven at 180 degrees C for 15 to 20 minutes.

COMPLIMENTARY SUPPLEMENTS

The below supplements can be added during your Keto Challenge period to complement your weight loss efforts:

• Apple Cider Vinegar may assist to hydrate and alkalinize your body.

• MCT (medium chain triglycerides) Oil may improve metabolism and thyroid

  function as well as increase the number of calories burnt (thermogenic effect). Diabetics may also benefit from including MCT oil in their diets as it improves blood sugar regulation.

• Omega 3 is a natural source of fatty acids, EPA & DHA which has been found to repress production of inflammatory agents found in rheumatoid arthritis and psoriasis. Studies have also shown that a diet rich in Omega 3 fatty acid may help lower blood triglycerides.

• Magnesium helps to relieve muscle tension. It can reduce stress levels and improve sleep quality. Magnesium helps lower blood pressure in people with elevated levels and may relieve symptoms of depression, improves sleep quality and encourages relaxation, relieves muscle tension and lowers blood pressure.

• A high-quality Multivitamin that contains generous amounts of vitamins, minerals, antioxidants and essential fatty acids in the form of Linoleic Acid (Omega-6) can protect the body from harmful free radicals.

• Cayenne pepper boost your metabolism and it’s a powerful appetite suppressant.

• Cinnamon contains anti-inflammatory components, assist to regulate blood sugar and blood pressure and may improve insulin sensitivity.

• Psyllium husk is a soluble fiber that can assist to prevent constipation, lower blood sugar levels and boost satiety.

  DISCLAIMER

  Recommendations within this program is based on best practice. Please note that ZuZanna is not a qualified dietician or nutritionist and disclaim any liability that may result from implementation of recommendations.

  Please consult with your doctor or dietician before following any of the recommendations.

  While nutrition is important, the fundamental building blocks of a healthy lifestyle include the right balance between sleep, stress management, exercise, and nutrition.