Frequently Asked Questions
FAQ: THE BEAUTIFUL BODY GUIDE
Q: How do I get a copy of The Beautiful Body Guide? Can I get it in my country?
A: The Beautiful Body Guide is available worldwide. The Beautiful Body Guide contains digital books, so you can download them instantly (which is awesome, because you can get started right away) - and they will be compatible with all of your devices. You can download your copy of The Beautiful Body Guide here: www.liezljayne.com/guides
Q: What do I get with The Beautiful Body Guide?
A: With The Beautiful Body Guide you get 3 books in a bundle set - you can also purchase each of the books separately. First, you get a full healthy eating guide and recipe book (with various 14 day set eating plan options, a build-it-yourself meal guide option, and a complete healthy recipe collection). Second, you get a full exercise guide with a 12 week workout plan and complete exercise glossary. Third, you get a 10 day kickstarter plan - to get you started, and to help you to use the nutrition guide and exercise plan in the easiest and most effective way possible. Take a look inside The Beautiful Body Guide here: www.liezljayne.com/the-beautiful-body-guide/
Q: Can the workouts be done at home? Or do I need to join a gym?
A: With The Beautiful Body Guide, you can either work out at home or at a gym - most of exercises require no or minimal equipment. Some of the exercises do require basic equipment (but you only really need a small set of dumbbell weights and an exercise ball) - however most of the exercises that do require dumbbells or an exercise ball will have an alternate exercise that requires no equipment.
Q: What exercise equipment do I need?
A: With The Beautiful Body Guide, not all of the exercises and workouts require equipment. I recommend getting an exercise ball and a set of dumbbell weights to get started. These 2 simple pieces of equipment are generally very affordable and easy to find. You could also always use 2 full bottles of water (500ml) or 2 cans (of canned food), if you do not have dumbbells.
Q: How long do the workouts take to complete?
A: The Beautiful Body Guide workouts are short - which is great! Each workout will generally only take 16-30 minutes to complete.
Q: How many meals do I get to eat each day to lose weight?
A: Using the eating plans and recipes that come with The Beautiful Body Guide, you will be eating 3 (generously sized) meals per day plus snacks.
Q: So if I spend $15, then I get all 3 books with The Beautiful Body Guide?
A: Yes, all 3 books are only $15 - if you choose the bundle set. This includes The Healthy Eating Plan & Recipe Book (with various 14 day eating plans), The 12 Week Workout Plan (with a complete exercise glossary) and The 10 Day Kickstarter Plan. You can also choose to purchase The Healthy Eating Plan & Recipe Book and The 12 Week Workout Plan separately for $10 each.
Q: I would like to purchase your guides, but I have a question. With my IBS, would I simply eliminate foods that bother me from your recipes and eating plans? Can I still use the eating plans and recipes with IBS?
A: Yes, with The Beautiful Body Guide, all of the eating plans and recipes can be used even if you suffer from IBS. I struggle with IBS but have learned to manage it. I do offer basic information in the guides on how to use the eating plans and recipes with IBS. Yes, you would avoid or eliminate foods that you struggle with and use foods that work for you - I offer some basic recommendations for this. The guides are quite flexible though, and there a many ways to use the eating plans.
Q: I have specific dietary restrictions and I am not sure if the eating plans and recipes will work for me and my needs. Can I use the eating plans and recipes with my gluten-free/ dairy-free/ sugar-free diet?
A: Yes, the eating plans and recipes included with The Beautiful Body Guide can still be used if you wish to follow a gluten-free, dairy-free or sugar-free diet. There are many gluten-free/ dairy-free/ sugar-free recipes and eating plan options included with The Beautiful Body Guide (I actually follow a gluten, dairy and sugar-free diet myself).
Q: I would prefer to follow a plant-based/ vegetarian/ vegan diet - can I still use the eating plans and recipes included with The Beautiful Body Guide?
A: The Beautiful Body Guide contains various 14 day set eating plan options for both vegan and vegetarian diets, as well as regular diets. The Beautiful Body Guide also contains The Point System build-it-yourself eating guide (with vegan, vegetarian and regular options). There are also many plant-based, vegan and vegetarian friendly recipes included with The Beautiful Body Guide.
Frequently Asked Questions
FAQ: ASK LIEZL JAYNE
Q: Where is your accent from? Where are you from?
A: I am from South Africa, my accent is South African.
Q: How long did it take you to lose 40 Lbs?
A: I've shared my weight-loss story over on my YouTube channel - sharing the struggle that I had while trying to lose 40 Lbs. In this video, I shared what diets and methods did not work for me, and (after years of struggling with my weight) what method did eventually work for me. After finding this method, I lost 30 Lbs within 12 weeks and it took me another 6 months to lose the last 10 Lbs. The initial 30 Lbs was the bulk of the weight, and I'd say the lost most of that during the first month.
Q: Will you continue to post "What I eat in a day to lose weight" videos on YouTube?
A: I get so many requests to keep posting "What I eat in a day to lose weight" videos over on my YouTube channel. I am no longer trying to lose weight, but I have more than 4 recipe books (that I've handwritten) filled to the brim with weight-loss recipes that I used while I was trying to lose weight. So yes - if you guys want more of these types of videos, then I'd love to keep filming "What I eat in a day to lose weight" examples for you (examples of what I ate daily to lose 40 Lbs).
Q: Will you continue to make YouTube videos?
A: I have decided to start uploading a new video to my YouTube channel every week. I used to upload sporadically, but have decided to make my YouTube channel more of a "channel" and so you'll find a new video each week - stay tuned and subscribe if you'd like to watch!
Q: Who films your YouTube videos for you?
A: I actually film and edit my videos myself - this is my hobby and I do genuinely enjoy it (even though it is hard work).
Q: What equipment do you use for filming your YouTube videos?
A: I do not currently have the fanciest equipment, and the truth is that you do not need "fancy" equipment for filming a YouTube video. I rely mostly on natural lighting (meaning that I film during the day and close to a window), but I do also have some basic lights that I bought online (these were not expensive). I use a Canon 77D and a Canon 650D for filming, and I mostly use 3 different lenses (a 50mm, 85mm, and 30mm) - but I generally just use a 50mm lens. I use a Rode VideoMic for sound, and a Blue Snowball Mic for my voiceovers. I mount my camera on a tripod (that I also got online), or I will place my camera on a shelf or nearby table. I edit my videos on my MacBook Pro and I use Final Cut Pro. And... now you know my filming/ editing secrets!!!
Q: Are you an introvert or an extrovert?
A: I am more of an introvert than an extrovert, but I do have my extrovert moments! I am quiet and mostly introverted in "real life" - but put me on a stage or in front of a camera, and I am in my element. Go figure!
Q: Do you have a job?
A: I do have a job. I actually have my own businesses - and now making YouTube videos and blogging has also become part of my job. Don't be fooled, it can actually be hard work - but I love it!
Q: Besides YouTube and blogging, what are your other hobbies?
A: I love to bake, cook and experiment in the kitchen to create new healthy recipes (this will generally happen on the weekends when I have more time). I also love to sing and write songs, and also love acting - these are my main passions! I love to paint portraits as well (using acrylic paint), but I haven't had the spare time to do this in a while. And like most girls (and some guys), I love to shop and put together outfits. I also love eating chocolate (is that even a hobby though?), but I try to make sure that it's one of my healthy chocolate recipes.
Q: Do you workout? Did you workout when you were trying to lose weight?
A: I have posted some of my workouts on my YouTube channel, and will continue to upload some more workouts and fitness tips over time. For weight loss - I mostly did strength training (check out my workouts on YouTube channel) and my fave 16 min HIIT workout!
Q: What is the most important part of weight-loss?
A: I always tell women that the most important part of weight-loss is consistency! Being consistent with your eating plan and exercise plan is the most important thing that you can do to reach your weight-loss and body goals.
Q: Can’t I just take fat-burner or fat- blocker pills to lose weight?
A: There are no fat-burner pills or supplements that will help you to lose a large amount of weight and keep it off. The crazy truth is that most fat-burner or fat-blocker pills lack evidence as to how they affect the human body, especially long term. Taking these kinds of pills or supplements could possibly lead to long-term health problems and may have negative side affects (many unknown to man). Truthfully, there isn’t a substitute for a healthy lifestyle when it comes to weight-loss and fat- loss. Following a healthy diet and exercising regularly is the best and most effective way to lose weight, and keep it off.
Q: Should I eat before or after a workout?
A: A lot of people stress about whether they should be eating before or after a workout, but at the end of the day it does not really matter. Eating before or after a workout will not make you lose or gain weight - it is the total amount of calories that you consume in a day that will cause weight-loss or weight-gain. If you feel better when you eat something before you exercise, then you should eat something - it doesn’t have to be a large amount of food. If I am working out really early in the morning (first thing), then I will often only eat after a workout. But if I wake up feeling really tired and hungry then I might have a small snack before a workout!
Q: Do I have to avoid carbs to lose weight?
A: Carbs are a macronutrient and are therefore essential for sustained good health, healthy weight-loss and normal body function. We need to eat carbs every day so that our cells have energy, and so that we can be healthy! Eating carbs will not make us gain weight, only eating too many calories every day will make us gain weight. To lose weight in a healthy, sustainable way we must eat a balanced diet (with carbs, fats and protein) and we must eat fewer calories than what we are burning through planned exercise and normal everyday movement. Low-carb diets are not sustainable long term for weight-loss - as soon as you re-introduce carbs back into your diet (after not eating them) you can easily gain weight back. For more info on carbs and weight-loss, you can also check out my post "Are carbs really evil?".
Q: Is it okay to eat carbs at night?
A: It does not matter what time of day you decide to eat your carbs - this will not affect weight-loss. Only eating fewer calories overall in a day will make you lose weight. It is important to eat carbs, fats and protein with each meal.
Q: How do I manage my sugar cravings?
A: If you eat a well balanced diet with good carbs, healthy fats and good protein then you are less likely to crave sugar and junk foods throughout the day. Eating more low GI carbs such as whole grains, vegetables, legumes and leafy greens will also help with the management of sugar cravings. These low GI carbs cause less of a spike in blood sugar levels than processed carbs like white breads, pasta, cakes, sweets, rolls and candy.
Q: How do I satisfy my sweet tooth in a healthy way?
A: If you have a major sweet tooth and feel like you just can’t live without a small sweet treat, then the best thing to do is opt for sweet fruits instead of candy and sweets. Try snacking on fresh berries such as blueberries, raspberries and strawberries or even grapes and clementines. Remember not to go overboard though - even with snacking on fruit - and work your fruit servings into your daily meals and snacks. Keep in mind that you will crave what you eat, so if you are eating lots of sweet foods then you will likely crave lots of sweet foods. If fruit is just not doing it for you, then you can also try some of my healthy treat recipes: www.liezljayne.com/recipes/treats-dessert/
Q: How do I satisfy my chocolate cravings in a healthy way?
A: A lot of people crave chocolate (especially us women), and for good reason - it tastes amazing and it makes us feel like we are in food heaven (even if it’s just for a moment). Chocolate is one of life’s simple pleasures! While some chocolate candy bars, sweets & desserts may be unhealthy food choices (filled with refined sugars and highly processed ingredients), there are some healthier ways to get your chocolate fix. What many people don’t know is that chocolate CAN be healthy! Cacao (unprocessed cocoa) is chocolate in it’s pure form, and it offers many amazing health benefits! Chocolate releases endorphins which gives immediate feelings of joy and excitement. It also ignites the release of a nerve chemical called serotonin which results in an overall sense of well-being. Chocolate contains theobromine and caffeine (both cause a mental boost) and phenylethylamine which stimulates the nervous system, increases ones blood pressure and heart rate, and is produces similar feelings experienced when a person is in love. Did you know that chocolate is a superfood? A superfood is a food that is considered to be beneficial for ones health because it is very rich in nutrients. Pure cacao contains powerful antioxidants, vitamins and minerals! My favorite ways to get my fix of chocolate is to eat healthy chocolate oatmeal or a healthy chocolate smoothie. These are both so easy to make, they’re healthy and nourishing and they leave me feeling good with sustained energy and happy feelings! You can eat chocolate - just choose to eat it the healthy way (chocolate oatmeal or a chocolate smoothie are good choices) and work it into your eating plan (I often have chocolate oatmeal or a chocolate smoothie for breakfast). Browse my healthy chocolate recipes here: www.liezljayne.com/recipes/chocolate/ - or give my 3 ingredient weight-loss chocolate recipe a try!
Q: How do I get increased and sustained energy?
A: Having long lasting, sustained energy is something that we all strive after, because energy is what enables us to do everything. Energy makes it possible for us to work, to spend time with friends, to spend time with our loved ones, to play with our children or little cousins, to laugh, to watch tv and even to go on Facebook or Instagram. If you have ever had a “low energy moment” or a “low energy day” where you felt tired and depleted or you have just felt completely exhausted, it may have a lot to do with what you ate that day... or the day before, or even a few days before. If you feel like you constantly have little or no energy then chances are that you are not giving your body the nutrients that it wants, or needs to be vibrant, healthy and full of energy! Getting enough exercise and moving around throughout the day will actually help with having consistent energy levels. Eating a balanced diet that contains good carbs, healthy fats and good protein at every meal will also give you increased and sustained energy. Also make sure that you are drinking enough water everyday and getting enough sleep! Avoid processed, refined foods and eat whole foods to get the best energy. Some people (not all people) feel tired if they eat too much animal-based protein during the day. While animal-based proteins are healthy, they can sometimes require more energy to digest. If you notice that you feel tired with low energy levels after eating meat during the day, then try eating plant-based proteins (nuts, seeds, legumes) with your breakfast and lunch meals - and then eat your animal-based proteins with your dinner. Please note that not all people feel this way after eating animal-based proteins and meats. Some people feel best when they eat animal- based proteins with all of their meals - we are all different.
Q: Do I need to take a vitamin supplement?
A: We have been conditioned to believe that we all need to be taking vitamin supplements every day - but if you make healthy food choices then you should be getting all of the vitamins and minerals that your body needs. A vitamin supplement or multivitamin cannot make up for an unhealthy diet - if we eat enough vegetables, leafy greens and fruits in a balanced diet then we should be getting all of the nutrients that we need. However if you have any special dietary, health needs or health problems, or you feel like you may be lacking certain vitamins then you should check with your doctor or health practitioner to see if you need to take a vitamin supplement. Water soluble vitamins such as vitamin C and vitamin B can be taken every day (the excess will be flushed out in urine), but fat-soluble vitamins such as vitamins A, D, E and K can do more harm than good if taken in excess. Fat-soluble vitamins get stored (whatever is not used immediately) in fat and can be harmful if you take an over-dose. Always check with your doctor or health practitioner to see whether you need to take a multi-vitamin or a vitamin A, D, E or K supplement. You can take a vitamin C supplement everyday if you wish to, this can help to boost the immune system naturally.
Q: How much weight should I be losing each week?
A: If your goal is to lose weight then you should realise that woman’s body is different, and so the pace at which she will lose weight will be different to another woman. Every single person’s results will vary. Reaching a plateau (having your weight stay the same for a while without losing more weight) can be normal after having lost weight. If you do reach a plateau after losing weight then do not lose faith - if you still want to lose more weight then you must just stick to your healthy diet and keep exercising. Focus on being healthy, staying fit and eating foods that make you feel great!
Q: What happens when I reach my goal weight?
A: Once you have reached your goal weight, you should start to eat a bit more of each kind of food (healthy carbs, healthy fats and good protein) until your weight stabilizes - so that you can maintain your weight. Reaching your goal weight is not an excuse to binge on a whole lot of junk food or go back to your old lifestyle. If you want to maintain your goal weight then you need to keep up your healthy lifestyle which includes eating a healthy diet and exercising regularly. If you start to eat too much food or stop exercising regularly then it is possible to gain weight. Focus on living a healthy lifestyle and exercising, and focus on eating a balanced diet that makes you feel good!
Q: How do I stay fuller for longer?
A: Because we want to lose weight while we diet and because we are restricting calories to a certain extent, this means we are often eating smaller portions of food and eating fewer times in a day than usual. However, getting that wonderful feeling of fullness (not too full - a content fullness) is not the hardest job in the world if you know what foods to eat! There’s no doubt about it (and science proves this to us again and again) that certain foods do keep us fuller for longer, and other foods don’t keep us full at all. Because we are all different, some foods will keep me full for a long time but they may not be your most filling foods - for that reason it’s good to test out some meals and foods to see what works best for your body. Keep in mind that combining healthy fats, protein and good whole carbs together at every meal is a sure recipe for staying fuller for longer. Foods that will generally keep us fuller for longer include proteins such as eggs (including the yolk, lean meats, chicken, turkey, beef, fish, legumes, nuts and seeds). Eating healthy fats such as avocado, olives and cold-pressed oils, nuts and seeds also help to keep us fuller for longer because they take longer to digest than carbs. Carbs that are high in fibre are also great for keeping us full - eat whole carbs such as vegetables, fresh fruit, leafy greens, legumes and whole grains like quinoa, whole rolled oats, steel cut oats and brown rice.
Q: How do I eat healthy on a budget?
A: It is possible to eat a healthy diet on a budget - I would know because I did it for years while living on a very tight budget. The price of certain foods will vary from country to country, and from season to season, but there will be affordable healthy foods available wherever you live. The best low-budget health foods to buy are generally foods such as legumes (you can get big bags of dry legumes at a very low price), whole grains such as whole rolled oats and brown rice, nuts such as almonds, leafy greens like baby spinach, fruit like bananas, apples, citrus, frozen berries and vegetables such as carrots, mushrooms, onions, tomatoes, broccoli, cauliflower, potatoes, sweet potatoes, pumpkin, zucchinis and butternut squash. These foods are generally quite well priced all over the world, and depending on where you live there will also be other healthy foods options available in bulk that are good value for money. Animal protein sources such as dairy, eggs, chicken, turkey, beef, lamb, pork and fish tend to differ in price, due to availability, from country to country. Do some research to find out what foods are most common were you live - these will probably be the most affordable foods for you to purchase.
Q: Should I be following a gluten- free or a wheat-free diet?
A: Following a gluten-free or wheat-free diet is not the magic secret to losing weight ,this is because the calories provided in gluten containing grain foods will be very similar or the same as gluten-free grain food options. For example: I can eat a slice of wheat bread (which contains gluten) or I can eat a slice of gluten-free bread (made with rice, corn and oat flour) and the calories for those 2 slices of bread will roughly be the same. If you decide that you should follow a strictly gluten-free diet, it should be because you feel best when you eat no gluten. Some people feel bloated and gassy and struggle with digestive issues when they eat gluten - other people don’t seem to be affected by eating gluten. All of the diet plans and recipes included in The Beautiful Body Guide CAN be gluten-free if you want them to be. For example, you can easily eat a slice of bread but choose to buy gluten-free bread instead of wheat bread. What I recommend to women is that they eat whole grains as much as possible and try to avoid white refined flours and processed grain products. Please take note that often gluten-free bread options can be just as unhealthy as wheat bread because they are made with white refined flours. For better health, choose wholegrain gluten-free breads that contain no added sugar. Be very careful of buying breads that contain lots of added sugar. Be sure to read the ingredients of the bread and check the calorie content of each slice if you are trying to get into better shape (100 calories per slice in general is a good amount). Going gluten-free is a choice that you must make for yourself - delicious gluten-free grains include brown rice, quinoa, millet, steel cut oats and whole rolled oats. There are also some great gluten-free products available on the market, such as brown rice pasta, brown rice wraps and corn tortillas. I follow a mostly gluten-free diet because of allergies (I am allergic to wheat) and so I eat lots of gluten-free whole grains (already listed), and also eat 100% wholegrain rye bread occasionally which does contain gluten (but gluten doesn’t negatively affect me, wheat does).
Q: How do I follow a dairy-free diet?
A: Going dairy-free can seem like a daunting task, but it’s really not as hard as it may seem. These days there is an increasing number of people in the world who are discovering that they are lactose intolerant (being lactose intolerant can cause multiple digestive issues and complications). There are also some people who are not lactose intolerant, but who actually have allergies towards dairy (symptoms can but do not always include sinusitis, chronic sinus infections, headaches, migraines, chronic fatigue and chronically sore throats). I am allergic to dairy and so I have been following a dairy-free diet pretty much my entire life! There are also so many healthy dairy alternatives available around the world today that were not around 5 or 10 years ago. Some healthy dairy alternatives include almond milk, cashew nut milk, nut milks, coconut milk, rice milk, oat milk, cashew nut cheese, macadamia nut cheese and coconut cheese. There are many dairy-free options in the eating plans and recipes provided in The Beautiful Body Guide. If you do not eat any dairy or are wanting to follow a dairy-free diet then you must exclude all butter, milk, yoghurt, cheese and other dairy products from your diet such as ice-cream. I follow a completely dairy-free diet and so I don’t eat any meals that contain dairy - or I substitute, for example, a serving of yoghurt for some unsweetened almond milk, avocado, nuts or anything else that I want to eat that doesn’t contain dairy. One of my favorite dairy-free tricks is to add a little bit of avocado to a smoothie to make it super creamy - avocado has a subtle flavor and is so it’s not usually noticeable if you have added other ingredients to the smoothie such as berries or cacao powder. I love to have unsweetened almond milk or cashew nut milk as a dairy-free alternative to milk and will often eat cashew nut cheese instead of regular cheese (it’s so delicious).
Q: Are grains healthy or not?
A: I followed a completely grain-free diet for a few years because I believed that all grains were unhealthy. What I have come to realize though (after much research over many years) is that grains CAN be healthy. While processed grains that come to us in the form of white refined flour and processed foods are not healthy and contain no nutrients (they only give use empty calories), whole grains in their whole form are healthy! Whole grains include brown rice, wild rice, quinoa, millet, buckwheat, farrow, steel cut oats, whole rolled oats (not quick cooking or instant oats), wholegrain rye and even bulgar (which is wheat in it’s pure, unprocessed form). However if you decide that you feel best when you eat a grain-free diet (some people suffer from digestive issues when they eat grains of any kind), then there are plenty of grain-free options in the recipes and meal plans provided with The Beautiful Body guide. For weight-loss - substitute grains for other foods that offer the same amount of calories - for example you could switch 1 slice of toast or 1/2 cup cooked brown rice or cooked oatmeal for 1 sweet potato, 1 banana or even 1/3 avocado. These serving sizes all offer the same amount of calories and points. Please note that before you decide to exclude grains from your diet, you should try eating multiple varieties of whole grains and see how they affect your energy levels and general health.
Q: What’s the difference between a plant-based and a vegan diet?
A: A plant-based diet is a diet that is made up from mostly plant foods (it is based in plant foods) such as vegetables, fruits and leafy greens - as well as nuts, seeds, grains and legumes. While a plant-based diet is “based” on plants, it is not strictly committed to only eating plant foods. A plant-based eater may also decide to consume some dairy and eggs or even fish and seafood to compliment their plant-based diet (sometimes even a minimal amount of meats). A vegan diet is strictly made up of only plant-based foods. A vegan dieter will only consume plant-based foods such as vegetables, fruits, leafy greens, nuts, seeds, legumes and grains. Someone following a vegan diet will not eat any animal-based foods such as meat, dairy, eggs, fish or seafood.
Q: Is following a strict vegan diet healthy?
A: A strict vegan diet is made up of only plant-based foods and no animal-based foods. There is no plant-based source of the essential B12 vitamin that we all need. People will usually get vitamin B12 from sources such as dairy, eggs, seafood or meats. There may be many benefits from following a strictly vegan diet, such as consuming many nutrients and antioxidants because of a diet that is rich in many fresh fruits and vegetables - however, there is no plant-based source of the essential B12 vitamin that we all need. Making the decision to follow a strict vegan diet that refrains from eating all animal- based proteins is a very personal decision - one that may be based on religious, spiritual, ethical or other reasons. After many years of studying nutrition (and after trying a vegan diet myself), I have come to the understanding that a vegan diet may be no healthier than a regular diet (I used to think so a few years ago) - however, this is a very personal decision. Some people feel the need to follow a strict vegan diet and they have the right to do so. When you make a decision to follow an exclusionary diet (for example eating no animal-based foods, or even carbs or no fats), it is important to make sure that your body is still getting all of the important nutrients that it needs. If you choose to follow a strict vegan diet, focus on eating whole food choices such as whole grains, fresh vegetables & leafy greens, fresh fruit, legumes and nuts & seeds.
Should you decide to follow a vegan diet, it’s important to make sure that you eat lots of foods that are rich in iron (plant-based sources) to prevent becoming anemic (having an iron deficiency). Good sources of iron include foods such as dark leafy greens, baby spinach, broccoli, raisins, dried apricots, chickpeas, soy beans, lentils and pumpkin seeds. Iron is best absorbed in the presence of vitamin C. Foods rich in vitamin C include oranges, strawberries, lemons, broccoli, tomatoes, peppers, grapefruit, leafy greens and kiwi fruit. If you’re following a plant-based diet, it’s also important to consume foods rich in vitamin B such as nuts, seeds, whole grains, legumes and broccoli. It is also very important to get enough B12, without it our nervous systems can be damaged. Make sure that you take a vitamin B12 supplement or get vitamin B12 injections from your doctor regularly if you follow a strict vegan diet and don’t eat any animal-based proteins at all. Should you decide to follow a strict vegan eating plan, it is also recommended that you check with your doctor, GP, health practitioner or personal dietician to check whether an exclusionary diet is suitable for your personal health needs.
Keep in mind that just because something is vegan does not necessarily make it healthy. For example, I can easily follow a vegan diet but still eat lots of processed foods such as white flours, sugars, junk food, sodas, pastries and candy (all of which can be vegan). Focus on eating vegan foods that are in their whole, unprocessed forms - for example: whole grains, legumes, fresh vegetables, fresh fruits, raw nuts and seeds. While following a vegan diet, it is also important to make sure that you are eating a balanced diet that contains healthy fats, whole carbs and good sources of protein. Choosing to follow a vegan diet means that you must also make sure that you are getting all of the essential amino acids that your body requires from protein. When we eat animal-based proteins such as eggs, seafood or meats, we are eating complete proteins and are getting all of the amino acids that our body needs.
It is not possible to get complete proteins from plant-based foods, but you can combine high-protein plant-based foods to make complete plant-based proteins. Here are some examples of plant-based food combinations that will give you complete proteins: corn & beans, rice & beans, rice & peanuts, lentils & rice, chickpeas & rice, quinoa & beans, quinoa & almonds, peanut butter & oats, oats & almonds, legumes & seeds, legumes & nuts, grains & legumes, grains & nuts, grains & seeds. If you are trying to lose weight while following a vegan diet, you must be mindful of calorie consumption (like with any diet) because foods such as legumes, nuts, seeds, oils and grains can still be high calorically. The Beautiful Body Guide includes various 14 day eating plans, healthy recipes and a build-it-yourself eating guide specifically for vegan diets (plant-based, vegetarian and regular options are also included).
Q: How do I follow a healthy vegetarian diet?
A: Vegetarians generally avoid all meats, poultry and seafood in their diets. They instead focus on eating eggs, dairy, nuts, seeds, grains, legumes, healthy fats like avocado & oils, fruit and vegetables. When you make a decision to follow an exclusionary diet (for example eating no meats, no seafood, or even carbs or no fats), it is important to make sure that your body is still getting all of the important nutrients that it needs. If you choose to follow a vegetarian diet, focus on eating whole food choices such as whole grains, fresh vegetables & leafy greens, fresh fruit, legumes, eggs, dairy and nuts & seeds. Should you decide to follow a vegetarian diet, it’s important to make sure that you eat lots of foods that are rich in iron (plant-based sources) to prevent becoming anemic (having an iron deficiency). Good sources of iron include foods such as dark leafy greens, baby spinach, broccoli, raisins, dried apricots, chickpeas, soy beans, lentils and pumpkin seeds. Iron is best absorbed in the presence of vitamin C. Foods rich in vitamin C include oranges, strawberries, lemons, broccoli, tomatoes, peppers, grapefruit, leafy greens and kiwi fruit. If you’re following a plant-based diet, it’s also important to consume foods rich in vitamin B such as nuts, seeds, whole grains, legumes and broccoli.
Should you decide to follow a strict vegetarian eating plan, it is also recommended that you check with your doctor, GP, health practitioner or personal dietician to check whether an exclusionary diet is suitable for your personal health needs. Keep in mind that just because something is vegetarian does not necessarily make it healthier. For example, I can easily follow a vegan diet but still eat lots of processed foods such as white flours, sugars, junk food, sodas, pastries and candy (all of which can be vegetarian). Focus on eating vegetarian foods that are in their whole, unprocessed forms - for example: whole grains, legumes, fresh vegetables, fresh fruits, eggs, dairy, raw nuts and seeds. While following a vegetarian diet, it is also important to make sure that you are eating a balanced diet that contains healthy fats, whole carbs and good sources of protein. Choosing to follow a vegetarian diet means that you must also make sure that you are getting all of the essential amino acids that your body requires from protein. When we eat animal-based proteins such as eggs, seafood or meats, we are eating complete proteins and are getting all of the amino acids that our body needs.
It is not possible to get complete proteins from plant-based foods, but you can combine high- protein plant-based foods to make complete plant-based proteins. Here are some examples of plant-based food combinations that will give you complete proteins: corn & beans, rice & beans, rice & peanuts, lentils & rice, chickpeas & rice, quinoa & beans, quinoa & almonds, peanut butter & oats, oats & almonds, legumes & seeds, legumes & nuts, grains & legumes, grains & nuts, grains & seeds. If you are trying to lose weight while following a vegetarian diet, you must be mindful of calorie consumption (like with any diet) because foods such as legumes, nuts, seeds, oils and grains can still be high calorically. The Beautiful Body Guide includes various 14 day eating plans, healthy recipes and a build-it-yourself eating guide specifically for vegetarian diets (plant-based, vegan and regular options are also included).
Q: Raw vs. cooked food - which is better?
A: In the health industry, there is a big debate about whether raw or cooked food is healthier. I have tried a fully raw diet and have found that balance between raw and cooked food is the best. Yes, some may be lost nutrients while cooking but in certain foods (like tomatoes for example) certain nutrients can only be absorbed by the body when the food is cooked. Too much raw food can also make it difficult for the body to digest. Certain foods like hard root vegetables are best broken down and absorbed by the body when they have been cooked and other soft foods such as spinach or bananas may be best absorbed by the body when eaten fresh and raw.
Q: How should I prepare vegetables so that they taste good and are still healthy?
A: Lightly steaming vegetables or eating them fresh and raw are great ways to eat vegetables. Oven roasted vegetables are also delicious and healthy, I always say that if you are in doubt about how to cook vegetables, just roast them! Slow roast your vegetables at a medium temperature with sea salt, cracked pepper and a little drizzle of oil (I like to use macadamia nut oil). Vegetables are also delicious added to soups and stews and in these forms they are easily absorbed by the body and are still filled with healthy nutrients when cooked at a low to medium temperature. Spice things up sometimes and lightly sauté your vegetables in a frying pan (if you like to) with a little oil, sea salt and some fresh herbs. Careful not to overcook or burn your vegetables - this may destroy nutrients - and do not boil vegetables as this causes almost all nutrients to be lost. Learn to love vegetables by finding healthy balance between eating raw, roasted, steamed, stewed and souped!
Q: Is eating meat healthy?
A: It has become quite popular to follow meat-free diets in recent years, and many people fear that meat is unhealthy. Making the decision to follow a strict vegan or vegetarian diet that refrains from all animal- based proteins such as meat is a very personal decision - one that may be based on religious, spiritual, ethical or other reasons. Some people feel the need to follow a strict vegan or vegetarian diet and they have the right to do so. However, meat and animal- based proteins are actually healthy - in moderation of course, like with any food. Meat and animal-based proteins will not alone cause weight-gain, eating too many calories is what causes weight-gain. In fact plant-based proteins can contain just as many calories as animal-based proteins. Meat and animal-based proteins are very good sources of protein and amino acids, they also contain essential vitamins and minerals. If you choose to eat meat as a source of protein, it is recommended by health professionals that you purchase unprocessed meat products from a good reputable source. Buy grass-fed beef and lamb, and buy grain-fed poultry that comes from free-ranged animals!
Q: Is eating soy healthy?
A: Soy is popular among vegans, vegetarians and among people who follow dairy-free diets. Tofu and soy beans are high in protein and soy milk is a popular milk alternative for people who are lactose intolerant. However, there may be some dangers with eating too much soy. Studies have shown that soy and soy products may be unhealthier than what we have previously thought. GMO soy products and highly processed soy products have been linked to various sicknesses and diseases, and it has been recommended by health professionals worldwide that we limit these types of soy products intake in our diets. If you choose to eat soy as a source of protein, or as a dairy substitute, it is recommended by health professionals that you purchase organic soy and soy products that are as unprocessed as possible. Always buy soy products from a good reputable source!
Q: Is a low-carb, high-fat diet good for weight-loss?
A: You may have come across the newly popular way of eating that promotes a low-carb, high-fat diet. I followed a high-fat, low- carb diet for almost 3 years (with the hopes of losing weight) - and gained more weight than I was ever able to lose. What I learned during this time is that no matter which diet we follow, if our goal is to lose weight then we should remain mindful of calories (fats are high calorically). After years of studying nutrition, I’ve realized that it’s not good to exclude any food group from a diet. Fats, carbs and protein are all equally important for good health, for weight- loss and for a sustainable lifestyle. Low-carb diets are not sustainable long term for weight- loss - as soon as you re-introduce carbs back into your diet (after not eating them) you can easily gain weight back.
Q: Am I eating enough calories?
A: When you start a new way of eating and make a big lifestyle change, there is ALWAYS an adjustment period and you can expect this. For the first 2 weeks or so, you may feel a little hungrier than usual and may have lower energy levels. Sometimes the stomach also needs to shrink a bit (if you have been over-eating) and often the body just needs to get used to a healthier way of eating. We’ve gone over the basics of calorie consumption (in this nutrition guide) - we’ve talked about why calories are good and not “bad” and we’ve looked at how many calories we should each be consuming each day to lose weight (depending on our current weight, natural build, how active we are and how much lean body mass we have). Once you have started your new way of eating, you need to pay attention to if you are losing weight and how you are feeling (energy levels, etc) - so that you can increase or decrease your calories if you need to. You need to be completely honest with yourself about whether you are consuming too many or too few calories.
Example 1: I might be following a 1400 calorie diet but I am quite sedentary throughout the day and am not losing any weight. I need to be honest with myself about this and try eating a 1200 calorie diet instead.
Example 2: I might be following a 1200 calorie diet and am losing weight very quickly, I also have noticed that my energy levels have decreased dramatically. I need to be honest with myself about this and try a 1400 calorie diet instead. If I try a 1400 calorie diet and I no longer lose any weight then I can try a 1200 calorie diet again and assess my energy levels on a day to day basis.
If after 2-3 weeks to a month of consistent healthy eating (that means really giving it a go), you feel terrible then you should discuss these issues with your doctor or health practitioner to see whether your new diet is right for you. In The Beautiful Body Guide, I show you exactly how to many calories you should be consuming each day to lose weight in a healthy way - based on your natural build and shape, current weight, and daily activity level.
Q: Is it okay to eat the same foods every day?
A: I often get asked this question by women that I work with - women who like to eat oatmeal with coconut oil, blueberries and almonds every morning for breakfast, or clients to like to eat eggs with avocado and toast every morning for breakfast - and my answer is always the same. If you find a certain breakfast, snack, lunch or dinner that is healthy and you love to eat it everyday then that is totally okay. Often we are restricted to buying a limited variety of foods due to our budgets or what is available to us. If you like to eat oatmeal for breakfast every morning and you love it and it makes your body feel good then there’s no reason why you should stop! However, if you start to become bored by your same menu everyday, feel that your diet is lacking certain nutrients or begin to crave junk foods, then it may be time to incorporate some new food items into your everyday diet. Eating a wide variety of healthy foods, such as a variety of different vegetables or fruit, is always good!
Q: Is it okay to drink coffee?
A: Pure black coffee, such as a black Americano or an espresso shot contain no calories. However - adding sugar, sweeteners, syrups, milk and cream to coffee can quickly take this simple drink from a zero calorie wake up call to a very-high-calorie treat! If you feel that you need caffeine in the morning then you may drink black coffee such as black Americano’s or espresso shots “for free” - without taking calorie amounts into account. But “free” coffee contains no added sugar, syrups, sweetener, milk or cream. If you add milk and sweetener, then you must work those calories consumed into your eating plan. Try to limit your coffee consumption to 1 or 2 servings per day as coffee dehydrates the body, and always make sure that you are staying hydrated by drinking enough water.
Q: Is it okay to drink alcohol?
A: Alcohol is very high in calories - It contains 7 calories per gram! To put that into context with the calorie amounts found in food, carbohydrates offer 4 calories per gram, protein offers 4 calories per gram and fat gives 9 calories per gram. BUT - while carbs, protein and fats can give us nutrients for those calories (essential nutrients), alcohol generally gives us empty calories (no nutrients). Many alcoholic drinks are also mixed with flavored syrups and sodas - which adds even more calories! Cocktails, for example, can be one of the highest calorie drinks as they usually contain multiple types of alcohol, syrups, sugars, juices and sodas.
As an example, one Long Island iced tea cocktail contains 780 calories, while one Classic Margarita contains 740 calories. One glass of wine (150ml) is 130 caories, one pint of beer is 200 calories and one shot of vodka contains 125 calories. In one night, it’s possible to consume 1770 calories from 2 cocktails and 2 vodka shots alone.
Some side affects of alcohol may include: alcohol poisoning, vomiting, nausea, severe dehydration, fatigue, depression and insomnia. Alcohol can also cause liver disease, which can eventually lead to liver failure. The consumption of alcohol is very taxing on the liver. Here’s why - the liver is the organ that turns foods (protein, fats, carbs) into energy, so that our cells can use the energy! But as soon as alcohol enters the bloodstream, the liver puts all of its other work (turning food into energy) on hold so that it can detoxify the alcohol straight away (because alcohol is considered poison by the body). It can take the liver several hours to metabolize alcohol. Health goals and body goals can very easily be hindered by the consumption of alcohol - temporarily and long term. Weight-loss goals can also be negatively affected and hindered by the consumption of alcohol due to the high calorie content that it contains. I do not recommend alcohol of any kind, and I do not promote a lifestyle that includes the abuse of alcohol in any way.
Q: Should I have a “cheat meal”?
A: I do not promote cheat meals, but I do sometimes suggest weekly treats for people who are struggling with adapting to a new lifestyle, or a new way of eating. A cheat meal (or what I like to refer to as a weekly treat) is a small indulgence that can be enjoyed once a week. The particular indulgence will generally be either a food or a beverage that you love. A weekly treat generally only replaces one meal, once a week - it is not an entire day event. Having a weekly treat can sometimes help people to make continued progress with their health and weight-loss goals, as they no longer feel deprived. Sometimes when people feel deprived, they can find themselves over indulging on food. Healthy eating and exercise do not always form part of a persons regular lifestyle that they have been used to in the past - and making lifestyle changes can sometimes be stressful. While there is no real scientific evidence revealing that weekly treats help with weight-loss, weekly treats can be a helpful way of reducing stress that often comes with trying to make a lifestyle change. Whether you choose to have a weekly treat or not, it’s a decision that you must make for yourself. But when having a weekly treat, I recommend not making it an entire day event - instead make it only a one-meal event (ie: a treat is not a cheat day). It is recommended by researchers that people shouldn’t go on a binge during this period. Weekly treats are not necessary for weight-loss progress. There are people who lose weight and change their lifestyle without using treats or cheat meals and who continue to see good results. However, when making a healthy lifestyle shift, some people crave unhealthy foods that they used to love. When you take on a new healthier lifestyle as your own, it is not abnormal to crave foods that you used to love - but tastebuds can be trained over time to love different foods, sometimes this just takes time. Remember that the average person will try something 11 times before they like it. People generally also crave what they eat, so whatever food we eat we will crave the most. For a weekly treat, try one of my guilt-free healthy treat recipes or my favorite 3 ingredient weight-loss chocolate recipe.
Q: How often can I have a treat?
A: I often recommend to women who wish to lose weight that they treat themselves once a week. However, if it is a health goal of yours to lose weight, it is not recommended that you treat yourself all the time. A daily treat could result in your weight-loss goals being hindered, and could potentially even result in weight-gain. Always keep in mind that a treat is a treat! If you have a treat every single day then it no longer feels like a treat. I know that a treat always feels special if I have worked for it and have saved it for a special occasion (or saved it for a once-a-week occasion). For a weekly treat, try one of my guilt-free healthy treat recipes or my healthy chocolate recipes.
Q: Do I get to have dessert every day if I want to lose weight?
A: It is generally not the best idea to eat dessert and treats every day - if your goal is to lose weight. But you can easily sneak some healthy dessert into your daily eating plan - and by “healthy dessert”, I mean fresh fruit. If you design your meals cleverly then you can use your points for fruit for “healthy dessert” at the end of the meal - where you can enjoy some delicious fruit! Fruit is the perfect dessert that nature has given us, and it’s packed full of antioxidants, vitamins and minerals. I often save some calories for the end of my meal where I will enjoy fresh berries (blueberries, raspberries, cherries), diced watermelon, some fresh figs or some papaya! These are some of my favorite fruits, but I can happily eat any kind of fruit for dessert... mango, banana, cantaloupe melon, oranges, grapefruit, grapes - all of them are delicious! If fruit is just not doing it for you, then you can also try some of my healthy treat recipes: www.liezljayne.com/recipes/treats-dessert/
Q: Often a small treat or a snack can lead to a binge session - how do I stop this from happening?
A: Often treats and snacks can lead to binge sessions when we view that treat or snack as something bad or wrong - and it’s quite common for women to view treats as “naughty” indulgences that they shouldn’t be having. One way to stop binges from happening is to view a treat (a weekly treat for example) as something good instead of something bad - instead of referring to it as a “cheat meal”, try thinking of it as a treat (a treat is always good). A cheat meal sounds naughty and bad, while a treat sounds good and “allowed”. Just because we are following a healthy eating plan (so that we can reach our health goals, body goals and weight-loss goals) does not mean that we never get to treat ourselves - and we should never feel guilty about these treats. Remember that a treat is a treat, if we eat them all the time (everyday) then they lose their special appeal... but if we give ourselves a well deserved treat once a week as a reward, then we should feel proud to treat ourselves. Another way to avoid binge sessions when you treat yourself or snack is to only have a single serving of whatever you are eating. For example, If I go out and buy a single slice of cheesecake as my weekly treat then I will only have one slice to eat when I get home. If I go out and buy a whole cheesecake, knowing that I should only have one slice, then I am not setting myself up for success. If I am sitting at home alone with an entire cheesecake then the chances of me having a second or third slice is much more likely, simply because they are available. To avoid binges the best thing to do is set yourself up for success (only have a single serving of your weekly treat available, and really take the time to enjoy that serving), to think of your treat as good instead of bad, and to also practice some self control (we are all capable of self control). Remember to always keep your end goal in mind - is that binge session worth it if you don’t reach your weight-loss and body goals? You can also check out my top 3 ways to beat binge eating for good and my 6 ways to bounce back after a "bad" eating day.
Q: What is the best kind of bread to buy?
A: Bread is one of the most commonly eaten foods in the world today. People all around the globe eat bread everyday - but just because people eat a lot of bread does not mean that it is healthy. White breads are made from refined white flour which contain little to no nutrients, no fibre and, to put it simply, is basically just like a big lump of sugar. Brown breads (which we have been made to believe are healthier than white breads) are usually just made from white flour and contain some added wheat bran. Breads such as gluten-free breads and wholegrain breads are generally healthier options, but not always! Many breads claim to be wholegrain but when you read the ingredients list you’ll notice that they are made from mostly white flour with some added whole grains - and often lots of sugar too! When buying bread try to find a brand that has been made using only wholegrain flours and stoneground flours - and try to avoid buying brands that are made from white flours with added sugar. I like to buy 100% wholegrain German rye bread and 100% wholegrain gluten-free breads made from a mixture of brown rice, oat and corn flour. Ezekiel breads are usually also great options! Even when you buy gluten- free breads try to make sure it contains mostly wholegrain flours. Remember to always read the food label! Try making my easy gluten-free bread recipes!
Q: What weight-loss foods are good for IBS?
A: Irritable Bowl Syndrome can result in all sorts of digestive issues such as bloating, constipation, diarrhea and gas, amongst others. Certain foods (even healthy ones) may aggravate IBS (such as wheat and dairy), and it may be best to avoid these foods altogether. However, it’s always best to test out any food that you think may be causing your IBS before you decide to exclude it from your diet completely. As a rule of thumb, it’s generally best to avoid processed foods if you suffer from IBS and opt for whole foods instead. Smoothies (not too cold), soups and stews are generally easier to digest and may help to relieve IBS symptoms. Certain fruits can be difficult to digest - but bananas (fully ripe), papaya, cantaloupe melon and watermelon are generally easier to digest and may be good for helping to ease IBS symptoms. Cooked apple and pear (and sugar-free “applesauce”, peels & seeds removed) are also good IBS food options. Vegetables (fully cooked, peel and seeds removed) such as sweet potato, potato, mushrooms, pumpkin, butternut squash and carrots are generally easy to digest too. Lean proteins such as cooked white fish, eggs, lean chicken meat, smooth nut butters and activated or sprouted nuts and seeds may be easier to digest than other forms of protein. Healthy fats such as avocado, cold-pressed oils and activated or sprouted nuts and seeds are usually easier to digest than other forms of fats. If you feel bloated after eating grains, then try soaking them before you eat them (think of overnight oats) or just opt for whole grains (such as brown rice, rolled oats or quinoa) instead of processed grain products (such as breads and pasta). Certain natural herbs and spices may help to ease IBS symptoms, these often include ginger, peppermint, chamomile, turmeric, cayenne pepper and fennel. You can also check out my post's - The 10 foods to avoid with IBS and The 8 best foods to ease IBS.
Q: How often should I track my weight- loss progress with photo’s?
A: I generally recommend taking new progress photo’s every 2 weeks. Taking new photo’s every 2 weeks will help to keep you motivated and on track with your efforts. Take note that the differences that you notice every 2 weeks might be small, but when you compare the first photo to your final photo the differences will probably be great (if you have been consistent with your eating plan and exercise plan). Be sure to wear the same clothes and take the photo’s at the same time of day (on a Friday at 6am for example, before breakfast or a workout).
Q: How often should I weigh myself?
A: I recommend to women that I work with that they weigh themselves every 2 weeks. Weighing yourself every 2 weeks will help to keep you motivated and on track with your efforts, while weighing yourself every single day can quickly start to feel obsessive. Take note that the differences that you notice every 2 weeks might be small, but when you compare you starting weight to your goal weight the differences will probably be great (if you have been consistent with your eating plan and exercise plan). Be sure to wear the same clothes when you weigh yourself and do it at the same time of day (on a Friday at 6am for example, before breakfast or a workout).
Q: How much water do I need to drink everyday?
A: The average person should drink 8 glasses of water per day to stay hydrated – however, one person’s daily fluid requirement can be different to another person. Some of the factors that determine the amount of water that every individual person needs are, for example, how much physical exercise they do, how much time they spend outside in the sun and how many hours they are awake for in a day. It is always important to stay hydrated before, during and after exercise as this prevents dehydration, fatigue and possibly other health problems that could develop from dehydration. Water is vital for healthy weight-loss! I generally recommened drinking a minimum of 8 glasses of water every day - and even more if you are very active, are outside in the sun, or have been awake for a long period of time without sleep.
Q: Can I drink energy or sports drinks before, during or after a workout?
A: A lot of people drink energy or sports drinks to complement their workouts - but what most people don’t realize is that these “health” drinks are loaded with sugar, chemicals and lots of calories. Sports and energy drinks are marketed as healthy, but generally speaking they are not healthy at all. People like the idea of supplementing their workouts with sports drinks to boost their energy and stamina, as well as to restore their electrolyte balance after a training session. However, these seemingly harmless drinks can often cause unwanted weight gain, sugar spikes and sugar crashes. The truth is that we do not need sports drinks to increase our energy levels. The best way to increase and sustain energy levels is with a healthy diet, lots of water, enough sleep - and enough (but not excessive amounts of) regular exercise. The best way to restore your electrolyte balance is by supplementing your diet with 100% pure coconut water. Coconut water is naturally filled with vitamins, minerals and powerful electrolytes. If someone performs a lot of exercise, especially in hot or humid conditions, their body’s electrolyte level may become lower than usual - this may result in general tiredness or fatigue in extreme cases. You may wish to supplement your diet with a small serving of coconut water each week to restore any electrolytes that may be lost through exercise - however, this is not always necessary. It’s best to purchase 100% pure coconut water that has not been reconstituted (not from concentrate), and that contains no added sugar, sweetener, flavoring, preservatives or additives. 1 cup (roughly 300ml) serving of pure coconut water contains about 60 calories, while most energy drinks of the same serving size contain 200 to 300 calories.