Jonno Proudfoot - The Real Meal Revolution 2.0

My wife just handed me The Real Meal Revolution and told me that we were going on this diet. Ive lost a total of 9 stone. I no longer struggle to get up the stairs.
SKIP, 60

My Real Meal Revolution began when I was dreading wearing a swimsuit on holiday. I was insecure, I always felt tired and my body ached. Since I started the diet I feel so much better and have lost about a stone. It is the first time in a long time that I feel so great.
Anne-Marie, 37

I have tried many diets, but I never stuck with any of them. Again and again I would buy a new wardrobe. I didnt get the Real Meal Revolution principle at first, but falling off the wagon taught me that this is not a diet it is a lifestyle. Ive lost over 2 stone and Im at my optimum weight.
SAMANTHA, 32

I was about to get bariatric surgery, but decided to try one more healthy weight-loss programme before going under the knife. Four years later Ive lost 11 stone through the Real Meal Revolution. I feel like Ive been given a second chance. It saved my life.
BRIAN, 49 (@BrianBerkmanZa)

I am a personal trainer and an ex-professional dancer. I have always been relatively healthy, and I have loosely followed diets like Atkins, Protein Power Life Plan, South Beach Diet, etc. I now refer many of my clients to the Real Meal Revolution: its changed my life by waking me up to be more informed on healthy lifestyle trends.
MALCOLM, 41

I began my RMR diet journey at 11 stone 11lb, and I now weigh 9 stone 8lb. My weight loss may not be massive by others standards, but the impact on my body, self-esteem and the way I view myself is immense. I feel reborn, young and have a zest for life!
FAIEZA, 52

I have an active lifestyle. I run and do yoga and Pilates. The RMR diet helps me keep up with my active lifestyle and avoid feeling hungry or tired through my workouts.
STACI, 45

Ive lost 7 stone. I cannot express how well I feel. The health benefits that have come with the weight loss have been liberating no more heartburn, no more snoring, no knee pain, no bloating and no slugishness. I feel absolutely great!
Nina, 42

As a biokineticist, I was trained to believe that training would be the answer to my health issues, but I didnt feel great. I started the RMR diet, and after six months I had lost a stone, I didnt 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, 28

My entire family has benefited from the RMR diet. I lost 12 stone, my husband lost 1 stone and my son, who has drug-resistant epilepsy, lost nearly 5 stone and is now seizure-free.
ADRIENNE, 50

I have several medical and psychological conditions: type-1 diabetes, epilepsy, high blood pressure, complex and severe PTSD, anxiety and depression. I was training for the NYC Marathon and unable to shed some unwanted pounds. Thats when my trainer, Andre Obradovic, introduced me to the RMR diet. In the last seven weeks, I have lost nearly 2 stone. I am feeling strong, healthy and full of life. In addition to the weight loss, I have seen signifi cant results in the aforementio ned conditions. My GP has reduced my blood-pressure medication by half, my general mood has stabilised, and my reliance on insulin has dropped signifi cantly. I am only using approximately 20 percent of the insulin compared to my daily usage before starting the RMR diet. I am not hungry and I do not crave sugar or bread.
Todd, 46

JONNO PROUDFOOT is a food expert, entrepreneur and adventurer, and the driving force behind the Real Meal Revolution (RMR) brand. He conceptualised and co-authored the bestselling Real Meal Revolution and Raising Superheroes, both of which have been published internationally.

REAL MEAL REVOLUTION is the fastest-growing diet company in South Africa, specialising in online and face-to-face weight-loss and healthy-eating support.

Key book contributors include:

BRIDGET SURTEES : registered dietitian with experience in London, Sydney and Cape Town; co-author of Raising Superheroes;

KAREN HARTZENBERG : medical doctor specialising in LCHF eating; believes in real data and randomised control trials;

GUSS DAVEY : computer scientist and numbers specialist; responsible for crunching much of the big data in these pages;

LEAINE BREBNER : RMRs head of content; collator of feedback from thousands of clients, experts, books, journals, talks and more;

ROB HICHENS : qualified sports scientist and manager of RMRs elite diet coaches; the practical hand;

ROB WORTHINGTON-SMITH : experienced popular science writer; helped make the difficult stuff easy to understand.

First published in South Africa in 2017 by Mercury, an imprint of Burnet Media, in collaboration with Real Meal Revolution

First published in Great Britain in 2017 by Robinson

Copyright Real Meal Revolution (Pty) Ltd, 2017

The moral rights of the authors have been asserted.

All rights reserved.
No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form, or by any means, without the prior permission in writing of the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition including this condition being imposed on the subsequent purchaser.

IMPORTANT NOTE
The recommendations in this book are solely intended as education and information and should not be taken as medical advice.

A CIP catalogue record for this book
is available from the British Library.

ISBN: 978-1-40871-018-0

Robinson
An imprint of
Little, Brown Book Group
Carmelite House
50 Victoria Embankment
London EC4Y 0DZ

An Hachette UK Company
www.hachette.co.uk
www.littlebrown.co.uk

To the Real Meal Revolution team,
who work their butts off every day
to help change peoples lives

PART 1:
THE OVERVIEW

PART 2:
REAL MEAL 2.0:
THE DIET, THE LIFESTYLE

PART 3:
HACKS, FAQS & OTHER RESOURCES

PART 4:
RECIPES & MEAL PLANS RECIPE INDEX

By Jonno Proudfoot

Key questions answered upfront

A brief summary of the modern obesity epidemic, and why the RMR diet works

The most important dietary revelation of the last 40 years is this: fat is not the enemy, whereas carbohydrates may well be and, in particular, we need to be wary of sugar.

I call it a revelation but this knowledge is something we humans once knew and subsequently lost. For thousands of years our ancestors instinctively ate according to this rule, and later the doctors and early dietitians of the 19th and 20th century were intimately aware of it. We abruptly abandoned the rule in the late 1970s so the importance of its rediscovery in the early 21st century must be given context: the critical point is that weve largely been applying the opposite principle for the last four decades. (Theres a fuller explanation of how this happened from .)

In recent decades we have been fuelling ourselves primarily with carbohydrates, and in doing so we have brought a blight on human health and happiness. An epidemic of obesity and dietary-related illness has swept the world, originating in the United States and advancing wherever fast-food retailers and Western-style shopping malls can be found. Should it continue unchecked, things will unfortunately get worse; our collective health will deteriorate and the economic effects will be profound.