Last July, Billy Tosh (45) of Bloubergstrand, Cape Town, tipped the scales at 159 kg, but thanks to well-known sports scientist Professor Tim Noakes’ low-carbohydrate, high-fat diet he lost 84 kg in seven months. The father of two now weighs 77,8 kg. Here, we give you his exercise and eating plan.

Exercise plan

Billy Tosh’s personal trainer, Rudolf Krige, has these easy exercises for you. You can do them anywhere – in your bedroom or in front of the TV.
“Start with your stomach muscles. Try to do three sets of each exercise, or two sets for a beginner for the first week or two,” Rudolf says.
1. Do a plank for 10 seconds to a minute. “It depends on how strong your stomach muscles are. Lie on your stomach, lift your hips so your weight is on your arms and toes. Ensure your hips stay in line with your shoulders.”
2. Side Bridge. Lie on your side with your feet on top of each other. Lift your hips from the ground. Hold the position for 10 to 30 seconds.
3. Press-ups: On their knees for women. Men can do normal press-ups or try the T-press-up, where they do a press-up then hold one hand in the air and do a press-up then lift the other hand.
4. Squats. You can sit in a chair then stand up. This will help prevent your knees from moving over your toes, which can be bad for your knees.

Eating plan

Here Mariza van Zyl, a registered dietician behind the website, shares a healthy eating plan.
Low-carbohydrate, high-fat diet examples for men and women

150 g natural yoghurt
400-600 g vegetables
200 g fruit
210 g protein
40 g fat
150 g natural yoghurt
400 – 600 g vegetables
200 g fruit
540 g protein
60 g fat
Men must eat the same as women, but can enjoy one and a half times the amount of protein. But this must remain an option that’s not too fatty. So for breakfast they can have 2 eggs, and for lunch and dinner double 1 ½ times the portion. The daily nut portion must be doubled to provide enough minerals. NB: To make this diet pattern HEALTHY a wide variety of vegetables MUST be eaten – especially GREEN vegetables.
Options that can make up a day’s meals:

Breakfast 1 egg, fried in 1 teaspoonful of coconut oil1 large tomato1 large mushroom and/or sliced onion 150 ml natural yoghurt3 tablespoons of SEED MUESLI (see recipe on orange 10-cm piece of quality boerewors1 large tomato1 large mushroom and/or sliced onion
Lunch 200 g (about 2 cups) vegetables/salad, preferably raw. Any combination but focus on green veg such as broccoli, cauliflower, chillis, courgettes, greenbeans, cabbage.  Other veg also allowed.
2 teaspoons olive oil½ avo1 chicken breast. sliced
2-3 cups Greek salad with olives, feta cheese, onion, tomato.10 olives½ wheel feta1 tablespoon olive oil 200 g (about 2 cups) vegetables/salad, preferably raw. For example, grated cabbage, red cabbage, beetroot and carrot1 heaped tablespoon toasted nuts1 can tuna (in water, drained)1 tablespoon sesame or olive oil1 tablespoon vinegar1 tablespoon soy sauceOptional: fresh chilli (a few slices)
Dinner 120 g mince200 g vegetables/salad2 teaspoons olive oil to make salad dressing 2 small, free-range mutton chops1 cup broccoli and 1/2 cup cauliflower, steamed
1 gem squash
1 tablespoon grated cheese to melt over cauliflower if you like
120 g/1 large chicken breast200 g vegetables and salad2 tablespoons basil-flavoured olive oil to fry the chicken and for the saladFresh thyme or basil to shred for the salad/vegetables
Between-meal snacks
  • 1 fruit the size of a tennis ball
  • 15 almonds


  • 1 fruit the size of a tennis ball
  • 15 almonds or other raw nuts


  • 1 fruit the size of a tennis ball
  • 15 almonds or other raw nuts


Between-meal snacks (night) 1 fruit the size of a tennis ball15 almonds Piece of cheese
(30 g)Handful raw tomato15 almonds
1 fruit the size of a tennis ball15 almonds or other raw nuts
During the course of the day: 150 ml natural yoghurt as needed or 100 ml milk and
100 ml yoghurt.

Recipes from Tim Noakes’ The Real Meal Revolution

Grilled harissa lamb chops

with tomato and cucumber salsa
This is another great dish for the braai. Rump doesn’t dry out on the fire as fast as other cuts like sirloin. It’s also much higher in fat, which is what makes it so juicy.
For the harissa paste:
2 dried red chillies • 2 cloves garlic, minced • ½ tsp salt • 2 tbsp olive oil
1 tsp ground coriander • 1 tsp ground caraway seeds • ½ tsp cumin seeds
1/ In a pestle and mortar, grind the chillies, garlic, salt and olive oil. Add the remaining spices
and rub to form a smooth paste. Drizzle a little bit of olive oil on top to keep it fresh.
The paste should keep for a month in the fridge if stored in an airtight container.
For the lamb chops:
6 lamb chops, about two centimetres thick • 16 tbsp harissa paste
1/ Rub the harissa paste on both sides of the lamb chops, then marinate
in the fridge for at least an hour.
2/ Remove from the fridge and allow the chops to come to room temperature.
It will take about 20 minutes.
3/ Heat a grill pan over high heat until almost smoking. Add the chops and sear
for about two minutes. Flip the chops and cook for another three minutes
for medium-rare and 3.5 minutes for medium.
For the tomato and cucumber salad:
3 large firm tomatoes, finely chopped • 2 cucumbers, finely diced
1 small red onion, finely chopped • 2 tbsp lemon or lime juice • 2 tbsp olive oil
1 tbsp chopped fresh mint • 1 clove garlic, minced • salt and pepper
1/ Toss all the ingredients together and leave to stand to allow the flavours to infuse.
 serves 4

Smoked mackerel

with avo and lemon
This is more of a shopping recipe than a cooking recipe. If you have the ingredients, there’s nothing to it.
 You will need:
6 peppered smoked mackerel fillets • 2 ripe avocados
1 lemon • black pepper • maldon salt • extra-virgin olive oil
1/ Break the mackerel up on a plate.
2/ Slice the avocado and scatter it over the mackerel.
3/ Squeeze over the lemon and give it a good crack of black pepper,
a sprinkle of maldon salt and a decent splash of oil.
If you want to beef it up a little, add a boiled egg, spring onions or rocket.
serves 4

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