What are the five basic steps of weight loss and what to do about desserts

Fresh berries for keto, low carb weight loss.



Most desserts are easily identified and eliminated from your diet.

Desserts are mostly sugar with complimentary flavours added.

Examples include cake, cookies, puddings, pies, mousses, ice cream, sorbets, candy and candy bars.

So, what can you do about dessert?

Follow traditional societies by:

  • Have fresh, seasonal fruits, locally grown, with whipped cream
  • Have a small plate of nuts and cheeses
  • Dark chocolate with more than 70 percent cacao is a healthy treat

Chocolate is made from cocoa beans and does not naturally contain sugar. (However, most milk chocolate does contain large amounts of sugar.) Dark and semisweet chocolate contain less sugar than milk or white varieties.

Dark chocolate also contains significant amounts of fiber and anti-oxidants such as polyphenols and flavanols.

Studies on dark chocolate consumption indicate that it may help reduce blood pressure, insulin resistance and heart disease. Most milk chocolates are little more than candies with not enough cacao to offer benefit.

Chocolate that is at least 70% cacoa offers health benefits and contains very little sugar.

Nuts, in moderation, are another good choice for an after-dinner indulgence.

Most nuts are full of healthful, monounsaturated fats, have little or no carbohydrates and also contain fibre.

Macadamia, walnuts and cashews can all be enjoyed. Many studies show an association between increased nut consumption and better health, including reducing heart disease and diabetes.

Pistachio nuts, high in the antioxidant gamma-tocopherol and minerals such as manganese, magnesium, calcium and selenium, are widely enjoyed in the Mediterranean diet. A recent Spanish study found that adding 100 pistachio nuts to one’s daily diet, improved fasting glucose, insulin resistance and insulin levels.

Dessert is not to be taken every day and should be an occasional indulgence only.

If your goal is weight loss, your first major step is to severely restrict sugar.


The Obesity Code by Dr. Jason Fung

What are the 5 basic steps of weight loss? Avoid added sugars

My LCHF keto weight loss success

Obesity is a hormonal disorder of fat regulation. Insulin is the major hormone that drives weight gain, so the rational therapy is to lower insulin levels.” – Dr. Jason Fung

In his comprehensive book. The Obesity Code: Unlocking The Secrets Of Weight Loss, Dr. Jason Fung identifies and explains what the 5 basic steps of LCHF, ketogenic weight loss are.

In the next several blog posts, I will lay them out for you.

For LCHF, Keto weight loss success, reduce your consumption of added sugars.
For LCHF, Keto, Banting weight loss success, reduce your consumption of added sugars.


SUGAR STIMULATES INSULIN SECRETION , but it is far more sinister than that. It contributes directly to insulin resistance in the liver and over time insulin resistance leads to higher insulin levels.

Many natural, unprocessed whole foods contain sugar, such as fructose in fruit and lactose in milk.

Naturally occurring and added sugars are distinct from one another. The two key differences are amount and concentration. Sugars are added to food during processing or cooking .

Some pitfalls of added sugars:

  • Sugars may be added in unlimited amounts.
  • Also, sugar may be present in processed foods in much higher concentrations than in natural foods.
  • Sugar may be ingested by itself, which may cause people to overeat sugary treats, as there is nothing else within the food to make you feel “full”.

For these reasons, we need to direct our efforts towards reducing added, rather than natural sugars in our diets.

Check all processed food labels to find out how much sugar there is in 1 serving of the product.

Here is the first step to doing that:


Almost ubiquitous in refined and processed foods, sugar is not always labeled as such. Other names include sucrose, fructose, maltose, dextrose, glucose, molasses, hydrolyzed starch, honey, invert sugar, cane sugar, high-fructose corn syrup, brown sugar, corn sweetener, rice/corn/cane/maple/malt/golden/palm syrup and agave nectar.

These aliases attempt to conceal the large amounts of added sugar.

If it comes in a package, it probably contains sugar.

Asking how much sugar is acceptable is like asking how many cigarettes are acceptable. Ideally, no added sugar at all would be best if you want to succeed with your weight loss keto diet.

In the next post, we will look at how to deal with deserts.


The Obesity Code by Dr. Jason Fung

Banting | LCHF go-getters

“We are the first people in South Africa to provide absolute evidence for a diet that works and that is the difference: LCHF is a diet that works”

– Professor Tim Noakes


Before weight: 132kg

After weight: 87kg

Banting strictness: 100%


“Before I started Banting I have been overweight my entire adult life At 55 both my knees simply packed up. I do not have a medical aid so knee replacements were out of the question. My GP told me very bluntly that the knees would feel better if I was not so overweight. Continue reading “Banting | LCHF go-getters”

Banting | LCHF go-getters

Habib Noorbhai is a biokineticist and Banting go-getter.

“As a biokineticist, I was trained to believe that the training would be the answer to my health issues, but I didn’t feel great. I started Banting and after six months I had lost 7kg, I didn’t have heartburn or feel hungry all the time, my stress levels had gone down and my skin felt more refreshed. Most importantly I look the way I did during my undergrad days!”

– Habib Noorbhai, 27


Before I started Banting I had less energy, 2014 was a stressful year, I felt bloated and body fat percentage and weight management was a real issue. As a Biokineticist, we were all trained to believe that training/physical activity would assist…

Then I heard about it from my supervisor, Prof Timothy Noakes when he started working on it a few years ago.

I started the lifestyle plan in December and was convinced even more about it after seeing the shocking evidence of sugar and carbs at the Old Mutual Health Summit 2015 at CTICC.

After nearly 6 months I have no heart burn, I am not feeling hungry, my stress levels have reduced, my skin feels more refreshed; and most importantly I have lost body fat percentage and look the way I did during my undergrad!

My final comment on Banting is that it definitely works for those who have chronic and lifestyle diseases/family history and it is the best preventative ‘medicine’ for those suffering from Obesity and Diabetes.



Tribute to a mother who cooked

Habib Noorbhai is a biokineticist and Banting go-getter.

This week I bade “Farewell, and have a good journey”, for the very last time, to my precious mother, Pamela.

She was a parent who unconditionally loved her children and grandchildren, her siblings and her many friends, with whom she shared a wide range of interests: gardening, dancing, reading, needlework, learning to speak Spanish, swimming, playing board games such as Scrabble, embossing copper-foil fine craft work, crosswords and playing tennis.

It became necessary for Mom to support herself financially from the age of forty onwards and this she did with great flare, investing in property which ensured a healthy cashflow for her until the end of her life, and which further provided a heritage for her heirs.

A world traveller of note, all done on the salary of a civil servant, was Pam, leaving behind delightful scrapbooks of mementos and photographs, each item carefully hand-labelled, faithfully recording each trip.

Best of all though, Mom cooked.

Daily family meals prepared from scratch with mostly locally-sourced, recognisable ingredients. The exception would be when she daringly cooked Chinese dishes and had to use canned, imported water chestnuts and bean sprouts. These dinners were served in traditional bowls and eaten with chopsticks.

Slow cooking was the theme – there was no other way in South Africa during the 1950’s and 1960’s – and resulted in shepherds’ pie; steak and kidney pie encased in flaky pastry; Sunday roasts with Yorkshire puddings, roast potatoes, and boiled, buttered green beans or fish fried in extra-light beer batter.

Undaunted, she produced home-baked bread and Cornish pasties out of her basically equipped kitchen. Toasted cheese and tomato sandwiches were created by placing the sandwiches, buttered on the outside, between sheets of kitchen paper and then ironed, until the bread achieved the right degree of brownness.

Coming home from school on Friday afternoons was unforgettable because this was the weekly baking day.

The tins on the kitchen shelf were full. There was Scottish shortbread; iced chocolate-coconut biscuits; loaves of banana or date bread; coconut, oat and butter crunchies; a double layer chocolate cake or a tart with an almond filling.  

Her hand-written recipe book contained entries with titles like Mrs. Harbouth’s Sponge Cake, Grandma’s Christmas Cake and Sheila Mulligan’s Fudge. Recipes were passed around between friends and family.

All of this had an enduring influence on Mom’s offspring.

I took to baking in a big way to the neglect of mastering any other kind of food preparation. This resulted in my husband being offered for dinner, slices of cherry cake……. or a toasted sandwich ! (I have improved my skills over time.)

Here is what her progeny have achieved:

  • A son who is an avid Jamie Oliver aficionado and loves to get creative and tweak and create his own versions of the recipes.
  • A daughter who is a master baker and who currently provides home-cooked meals to about 15 toddlers in her private school
  • A granddaughter who provides daily cooked-from-scratch vegan and non-vegan dinners for her family, since having retired a few years back from owning and cooking in her restaurante in Alpujarra, Spain
  • A grandson, former private chef to the Canadian ambassador in Oslo, Norway and who is currently catering for unique events which includes recently cooking dinner for the Norwegian prime minister, Erna Solberg and her entire cabinet
  • Another grandson whose preferred way to relax is to try out new Vietnamese dishes to share with his wife and children
  • A grandson who often cooks his family pancakes with compote; curries and pasta bakes, even homemade bread
  • A granddaughter whose current life in France has resulted in her learning to make beef bourguignon; cheese soufflé; octopus pie; baked camembert and more
  • Finally, an eleven year old great-grandson who eagerly delves into Jamie Oliver’s 5 Ingredients cookbook, Quick and Easy Food, making treats like orange and dark chocolate shortbread

This Mother’s gift of nourishing and loving with food has become a legacy that has been passed down through the generations.

Dear Mom, may the meals be scrumptious, may the chefs be handsome.

Now’s the time to leave the cleaning up to someone else.


Photo credit: Myself

Editing credit: Rachel Van Blerk

What I’m reading

“When it comes to startups, I’ve been there and done that several times over. Now I’m doing what techies call a “core dump”, or recording what’s in my memory. My knowledge comes from my scars – in other words, you will benefit from my hindsight.”

– Guy Kawasaki

So, who is this guy?

An entrepreneur who has started three companies and advised organisations as small as two people and as large as Google. He has worked for Apple twice, and is currently the chief evangelist of a startup called Canva.

Guy’s guide, The Art of the Start 2.0, is pitched as the time-tested, battle-hardened guide for anyone starting anything.

I’m working my way through the divisions; Conception, Activation, Proliferation, and Obligation and implementing as I go along.

For example, The Art of socializing, turns what for me was a confusing, minefield of what to post where and how often, into a system, by using a social media content calendar where I can collate content and schedule what need to be done each day.

You can see the effect of Guy’s influence on my frequency of posts; using bullet lists more often; diverse subjects for my posts and not just writing about health and weight loss (just like this post); and sharing my ideas across multiple social platforms.

Photo credit: Myself