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*This video in NOT sponsored – All opinions are my own.



What I eat (DAY 1):
What I eat (DAY 2):
What I eat (DAY 3):
What I eat (DAY 4):
What I eat (DAY 5):
What I eat (DAY 6):
What I eat (DAY 7):
What I eat (MEAL PLAN):
What I eat (DAY 8):
What I eat (DAY 9):
What I eat (DAY 10):


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Easy healthy snack ideas (video):

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★ More healthy breakfast ideas (videos):

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3 healthy breakfast ideas:

Green detox smoothie recipe:

My unusual go-to weight loss breakfast:

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I'm answering my most asked Questions here:


Thanks so much for watching this video, I really hope you enjoyed it – and I hope that you found it helpful!

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DISCLAIMER – Please note that you should be in a healthy state before you decide to follow a new way of eating, or a calorie restricted diet. It’s always advised that you talk to your GP, doctor or health care professional to see if a new way of eating is suitable for your personal health needs and goals. This eating plan is not suitable for men, children, pregnant women, lactating women, or people who are still developing – It is only intended as inspiration for women who are already in a healthy state, and who are trying to lose weight and get into better shape. This way of eating is only intended for short term use. Please take special note that every women, and every person, will have different daily calorie needs for weight-loss – based on their natural body type and build, current weight, height, daily activity level and health goals. This is not a "one size fits all" way of eating.

This article has 50 Comments

  1. Hi Liezl! I love your videos. You are such an inspiration. I had some queries and suggestions. Can you please tell us how many calories do we burn when we do HIIT? Also, can you tell us how many ml fits in your measure of 1/2 cup? Please, please let me know. Video suggestions: How to satisfy cravings during periods and exercises to follow when women are on period? Thanks! and once again, a HUGE fan of your videos :)

    1. i also want to know how many ml or gram the cup or half cup takes. since i live in germany and have no clue..in the internet i could not find a proper answer. it would be great if someone could help by providing us with the information

    2. I have been asking Liezl this in the past 5-6 videos and I was probably the fifth to comment here when it released. I dunno..she didn’t bother replying back even though she replied to several before and after me. It becomes hard to follow her diets if you are unsure of what the measures are.

    3. I’m from germany as well, and the information is actually not hard to find at all. just google ‘1 cup *ingredient* in grams’.
      One standard US cup is usually a little less than 250ml

    4. Yes. But she’s from South Africa and they may be using a European measurement, or because she stayed in the US for a while she could be using American measurements. The best way to resolve it, is if we know amount in ml..as that is more standard. I tried looking it up but there is little information. Also, its hard to tell from her videos, because we cant estimate from top view of the bowl and I may be in the danger of overeating.

    5. @Anja ok thank you. I always got different results when I googled it which was a bit confusing..but i did not add the word ingridient in my research. danke für die info.

  2. Does this fill you up?
    Wow… bodies are so different!! I have to eat massive portions compared to that. But every body has different needs and that’s totally okay.

    1. Try what she eats and if ur still hungry eat more of the same food to figure out ur portions but slowly start eating less so u can get use to it Cus if u eat a lot more than normal than ur stretching out ur stomach.

    2. Try what she eats and if ur still hungry eat more of the same food to figure out ur portions but slowly start eating less so u can get use to it Cus if u eat a lot more than normal than ur stretching out ur stomach.

  3. You’re INSANE,, you should NOT be giving out eating tips when you’re not only starving yourself but you influenced my sister into an eating disorder – I bet you’re happy with yourself. Disgusting.

    1. I don’t usually reply to hate comments like this because A – it’s not worth my time. B – I don’t appreciate your unnecessary aggression towards me and my channel. But I cannot believe how you are accusing me of being “happy” that your sister has an eating disorder – I would never wish that upon anyone. I have made it very clear in my videos that this advice is ONLY INTENDED FOR WOMEN WHO NEED TO LOSE WEIGHT – not for young girls who are already thin. As + Beej Bebe said, Myself and no one else is in fault for anyone else’s eating habits everyone is in control of themselves (and also their choices). Please refrain from further aggression on my channel. Thanks

    2. This is not starvation; a completely healthy and reasonable weight loss diet. Age, metabolism and activity all play into caloric needs. There are people on YouTube who are anorexic and who are promoting eating disorders this is not one of them.

    3. Your sister may not be eating enough. You have to consider height, age, current weight, and activity level. Everyone has different needs and I guess that’s what your sister needed to know. Before starting any meal or fitness plan it’s a good idea to talk to a doctor or nutritionist about it. If she’s at a sedentary level she’ll require less than she would need at a moderate or high activity level.

      I do think though there should be a disclaimer on these types of videos, recommending viewers to talk to a doctor or nutritionist before trying any meal or fitness plan to avoid this type of situation.

    4. Lol! Blame your family for not supervising your sister!dont blame others for being too unattentive when you should have noticed what she does to her body. you piss us all! l

    1. Charline Villette I had no idea, thank you. When I looked at the calories of slow cook oats in the supermarket they were much higher but I’ll need to check the nutritional content next time.

    2. Just postign this here in case anybody else is interested. I checked my quick cook oats and they’re just 100 per cent oats. No added sugar etc. So I’m still a bit confused why they aren’t as good..

    3. Quick oats are considered a “fast burning carb” which basically means that it will spike your blood glucose level because they have a high glycemic index (often indicates refined sugars, etc.) whereas rolled or steel cut oats that cook slower are “slow burning carbs” so they will not spike your blood sugar and have low glycemic index. This usually means there is more fibre and it will keep you full for longer! Especially for diabetics out there, having low glycemic index foods is very important as it won’t spike insulin levels! I hope this helped with your question :)

    4. There are a lot of good quick oats that are organic and sugar free, the rest are real sketch

    1. Sofia lmao that doesn’t even make sense. You ever heard that saying before? I guess not

    2. FaniBosak I’m studying to become a registered dietitian and you are wrong. Humans do not require meat to be healthy..

    3. Shannon Hurley no, but protein is. Sure you can get protein from other foods like fruits and vegetables but they don’t have nearly as much protein as meat causing you to eat more of those foods to get enough protein. Resulting in over eating and weight gain. But if that makes you happy , go for it.

    4. Alyssa Rico I’ve been able to maintain a weight of under 110 easily eating vegan, thanks. How are you doing? :) By the way, there’s a food called tempeh that has more protein in it per gram than meat. Beans, lentils, and grains like quinoa are also high in protein Also, people only need about .36 grams of protein per pound, maybe a little more if they’re athletes. If anything, over consumption of protein often leads to weight gain. I would love to know what peer-reviewed resources you’re are getting your information from and what upper-level college courses you’ve taken to support your statements.

    5. Shannon Hurley 😂😂😂 you realize that taking a class over it doesn’t mean it is 100% correct right? there are so many different ideas, assumptions, “facts”, and theories about dieting all over the place. You’re so certain yet there’s still research done over dieting because there’s no one certain answer. These “facts” change constantly . It is extremely ignorant of you to assume that the information you get from a class is correct over everything else. over all other research. It’s really sad how confident you are about that. Pure ignorance. I almost feel bad for you for being so gullible.

  4. Why is this more than what I eat to maintain? I get a venti iced coffee from Starbucks for breakfast, 2 apples and a banana for lunch and if i have dinner I’ll eat a small caprese salad

    1. KAYELLEK The way you treat your body, is the result of how your body looks
      You gotta educate yourself a lot, or you will have huge problems later on :)

    2. If you eat like that for a prolonged period and especially if you don’t do very intense exercise (HIIT, heavy weight lifting, and bodyweight training), your metabolism is going to get fucked.

      At that point you’ll have to eat ridiculously small amounts because your metabolic rate has decreased so much that anything more will just lead to weight gain. Models who often look for shortcuts run into this trap when they try to take extreme measures through diet alone. They end up initially losing weight eating something ridiculous like 600 kcal/day only to find their metabolism adapts to the point where if they eat anything more, they’re going to gain weight.

      This girl is eating at a reasonably sane caloric level while doing things like weighted squats with heavy barbells at 3xAMRAP to failure on top of bodyweight training. That’s going to keep her at a healthy metabolic rate and allow her to lose weight with this kind of plan.

      You’re on a path to making your body adapt to consuming hardly anything each day while burning muscle tissue. I’d seriously recommend exercising more intensely first and gradually increasing how much you eat to get your metabolism back on track. At that point you can aim for a modest caloric deficit. There are online calculators that show you what you should eat to lose fat without screwing up your metabolism. Here is one example: https://www.bodybuilding.com/fun/macronutcal.htm. No one should be eating as little as you do even with the most rapid fat loss (even somewhat disregarding health) as their goal.

    3. Purple Puppy i dont have an eating disorder. Thats something very serious and I know many people who struggle with them, please dont throw that around

  5. I know most people are watching this to lose weight but I’m watching this to get on a healthy meal plan to break eating disorder behaviours. It seems like a lot of food for me to intake, but I like the meals you prepped so… I’ll give it a shot.

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    2. amy leigh same here, i’ve been binging really bad lately and i just want to eat healthy like a normal person without binging afterwards so i’m gonna try this out! :)

  6. I clicked on the vid, and I was like “oh, okay. thats a South African name, then I started listening and I was like “HEELLLLL YESSSSSS” . idk I got excited 

    my boyfriend and I recently started a youtube channel “Wik and ney” -check it out <3

  7. Aaaaaah when you cut the sandwich my OCD was like “noooooo whhhyyyyy” but everything looks so yummy!

  8. I think the food is a good size portion, it’s actually probably more than what I eat in a day, I just eat crappy bad carbs.
    My problem is, i HATE tomatoes, avocados, bell peppers, celery, cucumbers. I like spinach, mushrooms, zucchini though, so I can substitute, but I swear tomatoes and/or bell peppers are on everybody’s plates, yuck!

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