How to Eat Clean

Here is the answer to the Question: How to Eat Clean.

I often talk about eating 5-6 Clean Healthy meals per day
You see no matter how much exercise you do you will never get that super lean and toned look without a clean diet

The other day I was at my local fruit market talking to a friend and a lady in the store happened to hear us and asked -
“What is clean Eating?”

"How do I start eating Clean?"

It got me thinking that you know what, I am sure not everyone knows what eating clean really is.

I have had numerous personal trainers start work at my studio and have no idea about how to eat clean until I educated them.

SO how does the regular person in the street get the right advice?
Well I am going to give you everything you need to know to start eating clean today

The advice I am about to give you if put into practice will help you drop bodyfat faster then any other diet or exercise plan.

You will also have an abundance of energy

You will never be hungry

Eating clean was a term previously only associated with Body builders

Body builders have the lowest amount of body fat then any other athlete on the planet

Male body builders in comp season can have a body fat percentage as low as 2% - 5% compared to your average guy in the street who has 25% – 34%

And being 3% bodyfat does not mean looking like a weedy string bean – it’s a very muscular and defined (ripped) look – kind of like their muscles and body have been shrink-wrapped.

Then women caught onto the secret of the clean eating philosophy and followed the same protocols

– 5-6 meals per day and a good spilt of 20% fat, 30% protein and 50% carbs (from Vegetables) and just reduced the portion size.

And that was the creation of the most desired womens figure on the planet

This way of eating reshaped the womens body allowing sexy curves to luminate out of tight and defined bodies.

This way of eating was no longer a diet but a Lifestyle for Figure models, Fitness Models, Bikini Models and women who wanted to look 10 years younger.

So to keep it simple here are the 10 key elements to eating clean

1) All food must be fresh – this means nothing in a packet, nothing manufactured, nothing reconstituted, and definitely nothing labelled Diet or low fat

2) You must consume 2- 4 cups of vegetables per day – broccoli, green beans, zucchini, sweet potato, salads, kale, spinach, cucumbers

3) You must drink 3-4 litres (1 gallon) of water per daymissfitnesslife_overwhelmed

4) 30% of your daily food intake should come from lean protein (Chicken, Turkey, Fish, Tofu, Soy, Tempeh, Egg whites, cottage cheese, natural yoghurt) and you must eat a portion of protein with EVERY meal – This will help stabilise your blood sugar levels and keep you feeling full

5) Good fats are essential but are easy to overdo – so just 5-6 almonds, a tablespoon of avocado and the fat found in your protein is usually your maximum daily allowance.

6) Eliminate all starchy carbs – no bread, pasta, white rice, pastries

7) Alcohol is a big NO on a clean Diet – when you drink alcohol your body stops burning fat until all the acetone from the alcohol is out of your system, whilst this is happening your metabolism slows right down and instead of burning fat your taking a big step backwards.

8) You must eat regularly thru the day 5-6 meals per day or every 2-3 hours

9) Protein shakes are Ok if the protein powder is pure either 100% natural Whey, Soy, brown rice, pea or Hemp protein – as soon as the protein powder has more then 5 ingredients and contains artificial sweeteners, flavours and chemicals its toxic.

So many of my clients were struggling to find a clean protien I ended up making my own.

Find out more about my SuperClean Lean Protein here>>

10) You just need to get creative in the kitchen and you will never have to eat the same meal twice – stop thinking of clean eating as a diet and start thinking of it as a way of life – mix up your cooking techniques and search the thousands of recipes readily available and your set.

There you have it -

So yes it may require a little more preparation on your behalf but the results will be worth it

Not only will you look and feel better but your whole vitality and outlook on life will improve.

Heres a great little clean eating recipe to get you started - but if you need more help check out my Flat Tummy Solution program

Chick’n Rice Cupcakes – makes 2 serves

Ingredients:

  • 1.5 cups cooked brown rice, divided into 1/4 cup portions
    (To cook brown rice boil just more than twice as much water as rice, then add rice and simmer covered for 30mins)
  • 450grams (16 oz.) raw white chicken breast - finely diced
    (you may adjust portion size according to your diet needs)
  • 1/3 cup low sodium chicken broth
  • 1/2 cup cherry tomatoes - halved; chopped spinach
    (or you may use whatever veggies you like)
  • 1/4 cup finely diced onion
  • 2 tsp poultry seasoning
    (this is a blend of rosemary, sage, thyme, marjoram, black pepper)
  • 2 tsp garlic powder

How to Prepare
1) Preheat oven to 350

2) Coat a 6 cup muffin pan with cooking spray. Set aside.

3) In a large bowl, combine chicken, chicken broth, tomatoes, spinach, onion, poultry seasoning and garlic powder. Stir to mix well.

4) Scoop ¼ cup brown rice into each muffin cup. Divide chicken mixture evenly into each of the 6 muffin cups and press down with back of spoon to pack down firmly over the rice.

5) Put in oven and cook for 25-30 minutes, or until top is lightly browned and chicken is fully cooked. Remove from oven and let cook for a few minutes before serving. Serve with a side salad (optional, calories not included). Enjoy and savor each one of your meals!

100% TASTE, 0% GUILT

NUTRITION DATA: Serving Size: 2 Cupcakes (the recipe makes 6 in total)
278 calories, 39 grams protein, 25 grams carbohydrates, 2.5 grams fat

Hows that for a Quick, Tasty Way to Eat Clean.

By Victoria Milicevic

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115 Comments

  • Amy O'brien

    Reply Reply June 18, 2012

    Yummo the chicken and rice cupcakes are so cute, I think I will try this tonight.

  • Vix - Miss Fitness Life

    Reply Reply June 18, 2012

    Hey I forgot to mention that you can easily make them vegetarian - just replace the chicken with tofu or tempeh or seitan and I tend to add a little more green veg - TIP: make extra for the lunchbox the next day

  • Richard

    Reply Reply June 22, 2012

    Vix,
    Your ten tips are all great, but I have to disagree with the 5-6 small meals through out the day. The average person that works and has a family is going to have a challenging time fitting/making a calorie restrictive diet with healthy meals. They are going to get more bang for their buck by eating 2-3 solid meals. Plus, the 3 meals per day makes it easier to get the kids on board with healthy eating.
    Cheers,
    Richard

    • Vix - Miss Fitness Life

      Reply Reply June 22, 2012

      Hey Richard thanx for your comment - the main reason I suggest 5-6 meals thru the the day is to stop overeating and increased portion sizes - so for fatloss and getting a flat tummy eating 5-6 meals per day allows you to stabilse blood sugar levels which in turn means you less likely to overeat starchy carbs, sugar - Its one of the things that certainly helps me as I would just get ravenous on 3 meals and eat too much - its also been a key in the thousands of people I have helped over 10 years at my transformation studio - re KIDS -they are already having4-5 meals if you think about it - brekky, recess, big lunch, after school and dinner - for adults it just requires a little more planning and prep -just doing extra at meal times and putting food in tubs for the nxt day is what my partner does - so for fatloss you cannot beat 5-6 meals per day Vix

  • Carley

    Reply Reply June 28, 2012

    Im abit confused you say nothing out of a packet but rice is from a packet...im not being sarcastic not just sure what you can and cant eat from packets etc????? Any advice would be good cheers

  • Vix - Miss Fitness Life

    Reply Reply June 28, 2012

    ha ha thats true - I guess I should say nothing with more then pure natural ingredients

    - 99% of packaged foods is full of chemicals but When it comes to rice, grains and legumes that have not been contaminated then its ok if they are in a packet otherwise we would be carrying them home from the supermarket in handfuls in our pockets

    - so if the packaging is for transporting the item its ok - example compare the nutrition label of OATS the ingredients is OATS - thats it

    - now look at a nutrition label of a commercially produced so called healthy cereal - about 60 ingredients and half of which are un pronounceable

  • Carley

    Reply Reply June 28, 2012

    Awesome thanx for your advice im trying this clean eating and i have oats and banana for breakfast or 2 scrambled eggs and a piece of fruit, lunch i have homemade vegie soup, salads or tuna, brown rice and mixed vegies and tea usually salad, fish, chicken, pizza on pita breads, home made quiches. But i do struggle at night time with getting away from a sweet something after tea. But your advice is great thank you hope what im eating is on track i do get abit bored with variety of what to eat :D

  • vix

    Reply Reply June 28, 2012

    yeah sounds good - try adding a refuel meal once per week -

    so if your looking at dropping bodyfat the amount of calories your on looks good about 1250 and then one day a week have a extra 500 calories to reset your metaoblism

    - in the figure model world we call it a refuel day and that means 1 day a week you can have your fav breakky or dinner or if your going to a bbq or wedding etc - it helps your focus for the rest of the week and works for dropping body fat

    For sweet cravings stay clear of anny white starch esp bread and artificial sweetner as they make me crave sugar like nothing else and i go thru withdrawls fior 3 days trying to get it out of my system - peppermint tea helps me - Vix

  • Serena

    Reply Reply August 22, 2012

    Hi!

    When it comes to vegetables, I know you stated starchy foods are a no no , meaning potatose are gone , but what about other root veges, like sweet potato and pumpkin are these limited or shall be included in the 3-4 cups of veges?

  • vix

    Reply Reply August 22, 2012

    hi when it comes to potato and pumpkin - it needs to be balanced - so no more then 180 grms of potato per day is generally the rule

    but its all in the break down - your calories should be 50% carbs, 30% protein and 20% fat

    If you need more help you should check out my flat tummy solution program thats currently on sale - now $46.00 (was $67.) - it has 6 meal plans, an approved foods list, a complete guide on how to eat, 16 workouts, motivation work book, recipe book and much more

    Its the exact way I have trained my face to face transformation clients for over 10 yrs bundled into an instant downloadable complete program

    I developed the program casue friends and family of clients that could not train with me wanted a solution they could follow to get results like my clients - check it out http://www.flattummysolution.com/ -vix

  • Kim

    Reply Reply December 10, 2012

    Hi in rgards to protein powder and protein bars what do you think of Natures Way figure by Michelle Bridges and those Slim Secret bars?

    • Vix

      Reply Reply December 10, 2012

      Hey Kim the biggest issue with most proteins is the extras that get added to the protein,
      sugar to create cravings,
      artificial sweetener to create cravings
      "carbless" sugar alcohols that also create bloating
      Bars are probably the worst in terms of artificial additives although you can make awesome ones out of clean protein
      Grab my Ultimate Protein Cookbook from here: http://www.flattummysolution.com/superclean_speed_up_your_weightloss.htm
      There is a big article at the start on what additives to avoid and also some cool recipes for yummy protein shakes and bars that wont leave you craving sugar or feeling bloated.

      oh yeah you can get my Superclean Protein, free of additives, so there are no cravings, no strange taste and no aftertaste here: http://www.flattummysolution.com/superclean.htm

  • Tina

    Reply Reply January 14, 2013

    What do you think about protein bars that contain isomalt ??

  • Lisa

    Reply Reply February 18, 2013

    Hi,
    Just wanted to say I love your emails and all the info you provide. Helps to keep me motivated. And the photos of all the hot bods help to keep me inspired and focused on what I hope to achieve.
    Many Thanks!!

  • vanessa Fantin

    Reply Reply February 26, 2013

    Hi Is the egg yoke ok to eat
    and what about tin fish
    Thanks Vanessa

    • Vix

      Reply Reply February 26, 2013

      Hi Vanessa one yoke a day is fine, you can eat a lot off egg whites in a day. For tinned fish look for the fish packed in spring water.

  • Joanne Keegel

    Reply Reply February 27, 2013

    HI Vix, I have been quite ill this week and havent been able to eat or exercise due to tests . So is it still beneficial for me to start at the end of the week.

    • Vix

      Reply Reply February 28, 2013

      Hi Joanne just start when you are able you could even start this week on Monday. With the workouts if you are just getting back in to it aim for 3 x per week and feel GREAT about finishing them, even 20 mins is a great start your strength will build quickly and you wont get as sore as after the first couple of workouts. As you get stronger add some more.

  • Amy

    Reply Reply March 20, 2013

    Hi!

    Just wondering how "complex carbs" fit in with your flat tummy diet? I am on a far burning plan at the moment from my trainer to drop body fat % - not lose weight - which eliminates carbs (except fruit and veg) unless I earn them from exercise. Is this the case? I am finding digestive-wise it's causing some issues & a bit more fibre will help with that! Will incorporating complex carbs into my daily diet in conjunction with strength, cardio & interval training still result in fat loss anyway? Do I HAVE to earn my carbs?

    Thanks for your help!!

    • Vix

      Reply Reply March 20, 2013

      Hi Amy you definitely need carbs to be able to fuel your fatloss (drop body fat %) and to give 100% in your workouts. You also need at least 30grams of fibre per day to flush out the toxins you are breaking down. Small serves of sweet potato, potato and oats are a great way to get in your carbs- just avoid processed carbs like bread. There are carbs in vegetables as well so a lot of carbs should also come from vegetables. Rather than "earning" carbs I look at overall macronutrient percentages and quality of food choices. If you are on low carbs your protein and fat % will be proportionally higher and this will prevent you from getting great results (and leave you feeling bloated and sluggish)

  • Sandee

    Reply Reply March 28, 2013

    So im just started to eat clean and im super excited about it! I cant wait to see he changes in my body..i do have a question tho..is fruit ok to eat?

  • gem

    Reply Reply March 29, 2013

    Hi , how many calories is one chicken rice cake ?

    • Vix

      Reply Reply March 30, 2013

      Hi Gem- its 139 per cake.

  • Kaya

    Reply Reply April 5, 2013

    I'm a 20 year old looking to lose my "love handles" and muffin top, but food literally is my weakness but I eat maybe 2 times a day weekly based on not having an apatite. Sometimes I'll get hungry and I know I'm over eating then fall back into that eating 2x a day thing. I need help. Please.

  • casie

    Reply Reply April 7, 2013

    Hi just wondering how many caloriesi need to consume I've worked out about 1800 cal for my body to burn fat I currently eat 1400 and carnt lose anymore I've tried everything besides increase calories does this sound rite

    • Vix

      Reply Reply April 9, 2013

      Hi Casie there are a lot of factors that effect your result as well as how many calories you eat. Check out ==> My article Why the Scales Just Lied for a great starting point. To work out your ideal calorie intake start lower and build up you calories once you are seeing results. For a complete, done for you solution have a look at my Flat Tummy Solution Program. That program has all the calorie breakdowns, macronutrient breakdowns and all the other tweaks you need as well as the right kind of workouts and done for you meal plans for you to get a result.

  • Katrina

    Reply Reply April 21, 2013

    Hi, thanks for all the info! I juice and am wondering how that will fit the 14 day challenge diet. Typically 2 bunches spinach, 2 stalks celery, 2-3 inches cucumber, 2-3 carrots, 1-2 apples. About 250-500ml, it varies, and if my baby sees it I don't get it all haha. Any idea if that's ok for the in between meals? Thanks for your time =)

    • Vix

      Reply Reply April 22, 2013

      Hi Katrina my only concern with juicing is that a lot of the fibre (which is awesome for you and your results) gets removed. I you could have one juice a day and eat the rest of your food that would be great!

  • Katrina

    Reply Reply April 21, 2013

    Oh forgot, do beans and hummus fit in?

    • Vix

      Reply Reply April 22, 2013

      Hi Katrina beans and humnmus are great for you but packed full of calories, you can definatley have a small serve every day! The have great fibre and protein but view them as a serve of carbs.

  • Tia

    Reply Reply April 25, 2013

    Hi Vix! Your site is great :) So my question is what about food seasoning like salt and pepper or chilli powders or garlic powders, season all and basic store bought salad dressings? Can you use these at all and lastly can you name some more good for you Carbs you'd recommend?

    • Vix

      Reply Reply April 26, 2013

      Hi Tia Thanks!!!

      Any herbs and spices are great, if you are using a mix just make sure that the herbsw or spices are the only ingredients- ie no added oil, salt or other chemicals. Small amounts of salt that you add yourself are ok every now and then but if they have been added to a food already (on the ingredients list) there is probably way too much in there already.

      Most store bought salad dressings are out as they are too high in fat or the diet/low fat ones are full of nasty chemicals but there are salad dressing that are fine.

      Check out your local wholefoods store for a salad dressing that is free of oil and has natural ingredients- my fav is the Ozganics French and Italian they are basically apple cider vinegar and organic herbs.

      For Carbs check out my post ==> Why You Should Love Carbs for a Flat Tummy

  • Tia

    Reply Reply April 26, 2013

    thanks! two more questions, one can you list some okay snack like can I make stove top popcorn or something to that effect to mix you for more variety snacking..and also I registered for the 14 day challenge and haven't received the link yet.

    • Vix

      Reply Reply April 26, 2013

      Hi Tia I just sent you all the 14 Day Tone Up Links. Check your junk mail just in case the messsage ended up in there. Great snacks are snacks that contain protein- here are some snackable proteins: an Egg, Low Fat Cottage Cheese on a rye crispbread, natural yoghurt with a peice of fruit or one of my Superclean Protein Shakes.

  • Regina

    Reply Reply April 28, 2013

    Fantastic site i just love it

  • nicole

    Reply Reply April 29, 2013

    Hi I'm turning 18 in Mei , I swim ,cross country , athletics and biothlon . I satrted doing modeling but I don't look like the typical model bcoz I train that mutch and would like to go into fitness modeling , but first I need to get my diet right, so how do I do that ? How many calories a day and so forth?

    • Vix

      Reply Reply April 29, 2013

      Hi Nicole the best solution for you would be My Flat Tummy Solution Program. Its got everything you need to know about food including calories, macronutrients, foods lists and meal plans as well as heaps more. Heres the link: http://www.flattummysolution.com/

  • Caitlin

    Reply Reply May 13, 2013

    Is natural unsweetened yoghurt and unsweetened almond milk acceptable with clean eating?

    • Vix

      Reply Reply May 13, 2013

      Hi Caitlin think of it as a sliding scale- all the way to the left is superclean, then clean, then dirty, then super dirty.

      Superclean foods have been processed at all, raw almonds are an example of this,

      A clean food would be almond milk because it is a little processed

      Natural dairy would also sit in clean.

      On the dirty end of foods would be processed foods like “diet” yoghurt with added sugar, sugar alcohols, artificial sweetener etc.

      For best results try to have most of your foods clean or super clean, unless you are going super hard core for results then focus more on superclean foods.

  • tara walker

    Reply Reply May 13, 2013

    so can i have this meal that is above as my dinner tonight will it be enough

    • Vix

      Reply Reply May 13, 2013

      Hi Gars if you are eating 5 times per day the serving size of 2 cupcakes is great, if you are eating less often then you will need a larger serving size.

  • Jessica

    Reply Reply May 21, 2013

    Hi Vix! Where does milk, coffee, cheese and dairy in general fit into clean eating? Do I have to switch from cow milk to soy? Do I have to give up cheese?

    • Vix

      Reply Reply May 21, 2013

      Hi Katilin think of it as a sliding scale- all the way to the left is superclean, then clean, then dirty, then super dirty.
      Superclean foods have been processed at all,
      Natural dairy is on the clean side.
      Yellow cheese which has been processed is on the dirty side.
      In my Flat Tummy Solution Formula I always advise limiting dairy as it is a common cause of stomach upset and bloating and results come much faster without any dairy. Almond milk is very popular with the girls on my program.
      1-2 coffees a day are fine- the real issue with coffee is what is added to it- sweetener, sugar, milk, cream or syrup- so black coffee is great double frappachino is not so great :-)

  • Lisa-Marie Peers

    Reply Reply June 2, 2013

    Im so keen to start this tomorrow.I dont have a lot of weight to lose I just need to eat healthier and tone up. Have had 4 kids and a few years off from 50 ...age is creeping up.
    The most challenging thing for me is no alcohol :(

  • Hayley

    Reply Reply June 2, 2013

    When it comes to looking at ingredients on a packaged food, I go by my rule of 5's... If I don't understand or can't pronounce any of the first 5 ingredients, I don't buy or eat it!

  • Sharyn

    Reply Reply June 9, 2013

    Hi Vix, I'm so excited about starting the program. As a type 1 diabetic i'm positive clean eating is going to make a HUGE difference. Goodbye uncontrollled BSL!!!!

  • Nanor

    Reply Reply June 12, 2013

    I'd like to use whatever ingredients I already have at home tonight, can I substitute the brown rice w/ organic quinoa?

    • Vix

      Reply Reply June 12, 2013

      Hi Nanor, That would be fine!

  • Letitia

    Reply Reply June 24, 2013

    Is it ok to drink tea with no sugar?

    • Vix

      Reply Reply June 24, 2013

      Hi Letitia! Sure 1-2 cups of coffee or tea a day is fine. It’s the sugar, milk cream and syrup that is the real issue with them so no double Frappachinos! Herbal Teas are also great to have and there is NO limit on herbal teas. - Vix

  • khush

    Reply Reply June 24, 2013

    hey vix,

    i really need to lose weight....need a lot of motivation

  • Tamzin

    Reply Reply June 24, 2013

    Hi there, just a quick question as have started your 14 day challenge today!
    Should I stay away from cows milk as I normally drink skimmed and is tea ok or should I stay off caffeine too? Thanks!

    • Vix

      Reply Reply June 25, 2013

      Hey Tamzin! Sure 1-2 cups of tea or coffee a day is fine. It’s the sugar, milk cream and syrup that is the real issue with coffee so no double Frappachinos! Herbal Teas are also great to have and there is no limit on herbal teas. In regards to milk I always recommend non dairy as it can cause bloating, check out almond breeze almond milk, there is a sugar free version that is very popular with my coaching clients. -Vix

  • kriselda

    Reply Reply July 25, 2013

    my 3 yr old daughter is a picky eater, so sometimes I give her pediasure sidekicks, are they good/healthy? If not what would you recommend

    • Vix

      Reply Reply July 25, 2013

      Hey Kriselda! Thanks for getting in touch! I do not recommend pediasure sidekicks.. They are not a great idea, especially for a growing body. One ingredient in them is even banned in Scandinavia! Take a look at the recipes on my website - you will find lots of yummy snacks that are still full of great nutrition and ingredients! Here is the link: http://www.missfitnesslife.com/category/recipes/ All the best, Vix

  • Jayde

    Reply Reply July 30, 2013

    Hey there,
    I'm addicted to peanut butter, I have the woolworths one and have about 3 teaspoons a day is this ok?
    Also when is the best time to eat fruit, ie an apple early in the day so it gets used throughout the day and a banana post workout?
    Same question for Greek yoghurt?

  • JesseeO

    Reply Reply August 13, 2013

    Hi,

    I have a question regarding breastfeeding. I'm looking into buying your flat tummy program but am unsure if it will effect breastfeeding.

  • Mac

    Reply Reply August 14, 2013

    Hi, I normally have oat bran in the morning with skm milk. is better to have that with almond milk and fruit.

    • Vix

      Reply Reply August 14, 2013

      Hey Mac, thanks for getting in touch! I always recommend non dairy as it can cause bloating, check out almond breeze almond milk, there is a sugar free version that is very popular with my coaching clients. -Vix

  • Mac

    Reply Reply August 14, 2013

    Thanks Vix. I've also joined your flat tummy solution program. I'm looking forward to getting started. Mac

  • kristi bronemann

    Reply Reply August 21, 2013

    Do you have any suggestions for soy based products? Like trader joes carries a soy chicken product, would that be OK?? THanks

    • Vix

      Reply Reply August 21, 2013

      Hi Kristi the least processed ones are the best- so Tofu and Tempeh are your best choice. You can often get tofu pre done in natural marinades as well.

  • Claire

    Reply Reply September 18, 2013

    I've been clean eating for three weeks now - with the occasional slip up and glass of wine.

    I understand that because I'm not a pureist my progress will be slower, but I have noticed a difference in my energy and my hunger levels, and I"m learning week by week where my triggers are and how to have alternatives for the things I crave or the 'dirty' choices I may make. It's not very often, and it's certainly not daily!

    It's easy to have 5 small meals a day if you plan you week - I don't care how busy someone claims to be, all it takes is a couple of hours of cooking or apportioning for the week - and even if you can't do this, making a choice for salad without dressing over a foccacia for lunch isn't hard.

    • Vix

      Reply Reply September 18, 2013

      Hi Claire. Awesome to hear! Keep up the great work!

  • Dominique

    Reply Reply September 28, 2013

    Hello. I'm actually looking into becoming a fitness model. How do I go about getting started? I'm trying to start training.

    • Vix

      Reply Reply September 30, 2013

      Hi there!
      The best place to start is my Banish Belly Bloat in 24 hours Report- heres the link (its free) http://www.missfitnesslife.com/bb/
      For complete guidelines, meal plans, foods lists, shopping lists and heaps more check out my Flat Tummy Solution. With the Flat Tummy Solution you also get a trial membership to my membership page where you can get all your questions answered. Here is the link to the Flat Tummy Solution: http://www.flattummysolution.com/
      All the best!

  • Nadz

    Reply Reply October 18, 2013

    Hey
    it is the 1st time I enter your website and it is really amazing!
    I was hoping you can give me a 6 weeks eating program for my girlfriend , she wants to tone not lose weight .

    thank you

  • Martina

    Reply Reply October 19, 2013

    Well another week over and very happy myself. Vix .. thank you so much for getting me interested again in fitness . I am feeling , looking , sleeping better. Love your challenges , you and your team are amazing .. thanks again .. looking forward to what ever u have next for us .

    • Vix

      Reply Reply October 21, 2013

      Hi Martina! Awesome to hear your feeling so great! Thank you for your kind words. Keep up the fantastic work!

  • Leisa

    Reply Reply October 21, 2013

    Hey

    I was just wondering, does lean kangaroo fillets count as 'red meat'?
    Sorry. Just had to ask. Cause I heard that kangaroo is really really good for you.

    • Vix

      Reply Reply October 22, 2013

      Hey Leisa! Yes Kangaroo Meat is still red meat. So no Kangaroo Fillets & red meat for the first 28days. All the best!

  • AMC

    Reply Reply October 22, 2013

    Hi Vix,
    I would like to know if your program will work for me. Im in my mid 40s & have just had a hip replacement. I can train but somethings may be difficult. I eat very well, fresh raw food & am a vego almost vegan. I struggle to get the fat off. Im 173cm & 71kg.
    Regards
    Anne

    • Vix

      Reply Reply October 22, 2013

      Hi Anne, Thats totally fine! Once you have had a doctors clearance I can give you modifications for the exercises and I would also recommend you work with a physio. For the nutrition there are complete vegetarian and vegan meal plans. Here is the link: http://www.flattummysolution.com/ All the best!

  • Hiyna

    Reply Reply October 23, 2013

    Hi Vix.
    I've got a question!
    Can we have for breakfast wholemeal bread with tomatoes or houmous?!
    How about a dinner made only with fruits?!
    Thank you! :-)

    • Vix

      Reply Reply October 24, 2013

      Hi Hiyna! How about swapping it around and having only fruit with some rolled oats & milk for breakfast. Organic sugar free almond milk is really popular with my clients. As for bread. NO WHITE BREAD! You can have Wholegrain/meal bread they are OK Flat Tummy foods that less good but still OK to have just not all the time. Here's a sample day of food to read http://www.missfitnesslife.com/a-great-trick-to-eat-your-way-thin/ All the best!

  • AMC

    Reply Reply October 24, 2013

    Hi Vix, yes all clear from the Dr & I am working with a physio. I will join up on the weekend & look forward to you guidance. Whats the price of the VIP membership for ongoing?
    thanks
    Anne

    • Vix

      Reply Reply October 25, 2013

      Hi Anne, Thats great! When you purchase the Flat Tummy Solution you get a Bonus 28 Day VIP trial. After that its just a small monthly fee that you can cancel anytime via your paypal account. :)

  • Alex

    Reply Reply November 4, 2013

    Hi vix,whats the best foods to get ripped and toned...Don,t want to be like body builder,but need to increase my weight.....i,m 5'11,and weigh 70kilos...Thanks
    Alex

    • Vix

      Reply Reply November 4, 2013

      Hi Alex :) The 1st place to start would be to read my blog post on How to Get Toned: http://www.missfitnesslife.com/how-to-get-toned-part-1/
      The 2nd thing to do would be to get the Flat Tummy Solution so you can decrease your body composition percentage whilst getting ripped and toned.
      For complete guidelines, meal plans, foods lists, shopping lists and heaps more.
      With the Flat Tummy Solution you also get a trial membership to my membership page where you can get all your questions answered and new workouts to follow every week.
      Here is the link to the Flat Tummy Solution: http://www.flattummysolution.com/

  • Narelle

    Reply Reply November 25, 2013

    Hi. I am vegetarian but prefer not to eat soy. Is it ok to eat homemade chickpea hummus or 5-6 raw nuts, beans or dahl as my protein sources?
    Thanks. Narelle

    • Vix

      Reply Reply November 25, 2013

      Hi Narelle! They are all great foods however there just isn't enough protein in them compared to there carb content. Try seitan or pea protein. We sell Pure Canadian Pea Protein that has a slight distinct kind of wheatgrass, green smoothie type taste and contains no Dairy or Soy at wwww.supercleanprotein.com All the best!

  • Kelly

    Reply Reply November 25, 2013

    Hey Vix, do you have a time frame for eating after or before work outs?

  • Josefina

    Reply Reply December 15, 2013

    Hey Vix, i just ran across your website!. I'm trying to look up good nutrition plans to tone up. I want to have a flat tummy lol and just look better. Any tips or advice on how to start my first week?

    • Vix

      Reply Reply December 16, 2013

      Hey Josefina! Thanks for getting in touch! The best place for you to start is my Free Online Seminar "The Truth About How to Get a Flat Tummy and Tone Up" held on Monday Dec 16th. Here is the link for more information and to register: http://www.missfitnesslife.com/seminarau/. All the best!

  • Lisa Gonzalez

    Reply Reply January 8, 2014

    Hola:) Great article with helpful tips, I know exactly what things I need to tweak to get better results, thanks for your input!

    • Vix

      Reply Reply January 8, 2014

      Your most welcome Lisa! :)

  • Cassie

    Reply Reply January 12, 2014

    Thanks for these tips - i have been trying to keep up clean eating and i actually find that after 3 hrs im hungry and need to eat again so the 5-6 small meals is needed (its really hard with work but i just try to manage)
    quick question i use sometimes the frozen veges the ones that come in the packect size easy microwaved is that acceptable (since its packaged?)

    • Vix

      Reply Reply January 12, 2014

      Hey Cassie great work fitting in your 5-6 meals! Fresh is always my preference, you may even be able to prepare the night before. All the best!

  • Krystle

    Reply Reply January 12, 2014

    Hi
    I was just wondering, when you sign up to a program do you recieve the book and information in the post or is it done through emails?
    Thanks Krystle :)

  • Claudia

    Reply Reply January 22, 2014

    HI,

    Do you have a private email that is not displayed on line?...I would love to email you some info about a great soy protein.

  • Tania Ballestrin

    Reply Reply February 16, 2014

    Thanks souch for the FREE slimdown challenge. I have made myself a diary with all your tips, taken my photo and messurements and ready to go!

    • Vix

      Reply Reply February 17, 2014

      Thats awesome to hear Tania! The diary is a great idea! Keep it up!

  • marina

    Reply Reply April 10, 2014

    What if you are vegan, but do not eat soya and the starchy carbs are limited.. ? How can you stay on the 50/30/20?

    • Vix

      Reply Reply April 10, 2014

      Hi Marina! Replace two of your meals with my Vegan Friendly Pea SuperClean Protein. Check it out at wwww.supercleanprotein.com All the best!

  • Janice Hall

    Reply Reply April 29, 2014

    Hi just a question about rice. I understand bout white rice I use basmatic rice apparently ment to be healthier than normal white rice can I use thsi rice instead of brown

    • Vix

      Reply Reply April 29, 2014

      Hi Janice! Basmati Brown Rice is fine however white basmati still has all the fibre bleached from it like other white rices. :)

  • Nonie

    Reply Reply June 22, 2014

    Hi, I can't eat chicken or turkey. Lean Pork and beef ok? And I normally drink coffee with soy milk is that ok?

    • Vix

      Reply Reply June 24, 2014

      Hi Nonnie! I don't recommend red meat as its very hard for your body to digest and breakdown - this can cause bloating, constipation and reduced fat loss. After 2-4 weeks of consistent results on the Flat Tummy Solution you can bring it back in sparingly - maybe for refuel. As for your coffee having it with Soy milk is fine :) It’s the sugar, cream and syrup that is the real issue with coffee so no double Frappachinos! Herbal Teas are also great to have and there is no limit on herbal teas. All the best!!

  • Julie

    Reply Reply June 29, 2014

    Hi, in January 2012, I started power-walking, then re-tooled how I eat, and I guess you could label it clean eating, although I'm not nearly this strict. I don't eat artificial sweeteners, foods with high-fructose corn syrup, sodas, artificial flavors/colors/preservatives. I don't eat fast food anymore, and I avoid processed foods. I also limit carbs, white sugar, saturated fats, and meats. So, if anything, I eat all-natural/organic. In addition to power-walking approximately 9-10 miles per week, I do free weights for my arms.

    So, between January 2012 and about May 2013, I lost 50 lbs. So easily it is still almost incredible to me. I haven't had heartburn for about 2 years, and I rarely have the unexplained cravings I used to cave in to all the time. I feel happy and healthy, and never feel like I'm missing out on things. Still eat baked goods and ice cream on occasion.

    I did this for my health and as a preventive measure, having borderline cholesterol and wanting to be healthy as I age. I feel like my weight loss has been drastic, and now I get comments from people insinuating that I don't eat enough, and even outright jokes about starving myself. I am actually very committed to eating breakfast, lunch, dinner, and 1-2 snacks per day.

    I've tried to do some research to see if this really is normal, that if you eat right and exercise, you will be like this, and it does seem like this is the way to go, but I wondered if anyone else has experienced this? I am still always scared I'm sick or something, even though bloodwork, etc. is fine.

    • Vix

      Reply Reply June 30, 2014

      Hey Julie that's great work! 50 pounds of fatloss in over a year through exercise and clean eating is totally fine.
      Check out some of the before and afters in my site wwww.flattummysolution.com and http://www.missfitnesslife.com/motivation/ where some of my Vixens have lost 45 Pounds & 50 Inches!
      By making such a positive change everyone is going to notice but sadly not everyone is going to be supportive.
      Many of my success stories have noticed that not everyone around them is supportive of their change.
      The cool thing is that most people are super supportive of positive change.
      The most important thing is that you feel great and have a well deserved feeling of accomplishment.
      Thanks for sharing

  • Danitza

    Reply Reply July 22, 2014

    Hey... I wanted to know what are good herbs and spices to use for a clean life? I don't know too many meals and I wouldn't want to get bored.

    • Vix

      Reply Reply July 22, 2014

      Hi Danitza!
      For complete guidelines, meal plans, foods lists, shopping lists, loads of recipes and heaps more check out the Flat Tummy Solution.
      With the Flat Tummy Solution you also get a trial membership to Vixs membership page where you can get all your questions answered by Vix and new workouts to follow every week.
      Here is the link to the Flat Tummy Solution:
      http://www.flattummysolution.com
      All the best!

  • Talia

    Reply Reply October 7, 2014

    Hey! I am in college so I am around alcohol quite a bit. It's only a weekend thing (about 2 times a month for me) I do eat clean. I don't have cheat meals. Do you think my minimal drinking would ruin it all? I feel like I'm doing fine but am wondering if I don't drink whether it'll change anything or not. I just don't think I drink enough for it to have any effect on my body.

    Thank you!!

    Tal

    • Vix

      Reply Reply October 7, 2014

      Hi Talia!
      Sorry to break the news but...alcohol and getting results just don’t mix. It’s just too high in empty calories and when your body is breaking down alcohol its not burning fat so you get a double whammy. It’s actually worse than fat or carbs... For rapid results aim for a max of 2 drinks per week or just set your self a period of time to be alcohol free.
      Need More Help?
      For complete guidelines, meal plans, foods lists, shopping lists and heaps more check out the Flat Tummy Solution.
      With the Flat Tummy Solution you also get a trial membership to Vixs membership page where you can get all your questions answered and new workouts to follow every week.
      Here is the link to the Flat Tummy Solution: http://www.flattummysolution.com
      All the best!!!

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