Welcome To
The NODIET Method
TenaZ encourages a balanced, sustainable approach to eating rather than strict dieting. The NODIET Method is an educational eating framework that helps you build consistent, healthy habits around what, when and how much you eat.
With the TenaZ Packs, you receive the NODIET eBook — a practical guide to balanced eating and lasting habit change. TenaZ focuses on knowledge and consistency to help you reach and maintain your goals.
A balanced approach you can stick to.
Combine the NODIET Method with TenaZ Support Products
The NODIET Method is built around balance through Time, Portion and Food awareness, so you can enjoy a varied diet while building healthier habits. Its flexibility, clear structure, and focus on long-term consistency help you stay on track without deprivation or guilt. The approach is practical, enjoyable, and easy to follow.
We suggest following the following steps.
Step 1
Identify your goals and where you'd like to focus. A clear starting point helps you stay targeted.
Step 2
Set a clear, realistic goal. Realistic goals keep you focused and motivated throughout your journey.
Step 3
Scroll down to learn more about the NODIET Method. Familiarising yourself with its principles ensures you follow the plan effectively to achieve the best possible results.
Step 4
Choose between contacting one of our Team Members for guidance or visiting the product page to purchase a TenaZ Pack and start your Transformation.
NODIET Method
The NODIET Method teaches simple Plate Rules: Time Control, Food Groups, Portion Control, Food Combinations and Food Preparation. It’s designed for simplicity, flexibility, and building habits you can maintain for the long term — a clear, balanced eating framework for a healthier lifestyle.
Download Your Free Copy
Ready to take a more balanced approach to eating? With the TenaZ NODIET Method you can enjoy a varied diet while building lasting habits. Download our free eBook to learn the method in full.
Plate Rules
The NODIET Method focuses on: Time Control, Food Groups, Portion Control and Food Combinations. Time Control introduces a structured eating window. Food Groups encourage variety in your diet. Portion Control supports balanced intake. Food Combinations help you enjoy a wide range of foods as part of a consistent routine. Together these form a holistic, balanced approach to eating.
Time Control
Time Control structures when you eat. A typical day includes a 12-hour eating window, ideally starting with protein, followed by a rest period for digestion. Pair this with around 15 minutes of sunlight, good sleep, and finishing meals a few hours before bedtime to support a healthy daily routine.
Portion Control
Portion Control supports balanced nutrition. Spread fluids evenly through the day and avoid large amounts right at mealtimes. Aim for plenty of vegetables (around 9 cups daily) to help you feel satisfied. Include protein, healthy fats, and carbohydrates in sensible portions. This structured approach supports balanced eating.
Food Combinations
Balanced food combinations support a varied, satisfying diet.
To reduce your daily intake: replace two meals a day with a TenaZ Shake and Free Vegetables.
To maintain your routine: replace one meal a day with a TenaZ Shake and Free Vegetables.
For the meal you do eat, a simple guide is: a fuller earlier meal with 3 veggies, 1 protein, 1 fat and 1 carb; or a lighter meal with 3 veggies, 1 protein and 1 fat.
Snacks — Only If You Need Them
- Mid-morning snack (around 11am): women 1 fruit, men 2 fruit of choice. Veggies + 1 carb.
- Mid-afternoon snack: veggies; you may add 1 protein for a “powersnack” if you get tired (don’t mix proteins).
- Treat: 1 treat snack per week. If you want a treat (e.g. cake), exchange it for your fruit within the first 4 hours of the day. “Rather have a treat than a cheat.”
- Only snack if you are genuinely peckish — never when emotional or bored.
If you can’t stick to the program, simply eat from a small or side plate.
NODIET Chart
The NODIET Chart shows you how to structure your meals, with or without TenaZ Shakes or TenaZ Capsules. Start your day with protein, choose one option per day, keep fluids consistent, and include plenty of vegetables for a balanced intake.
Food Groups
A balanced diet includes all food groups: Fluids for hydration, Veggies for fibre, Proteins, healthy Fats, and Carbohydrates for energy. This ensures variety while allowing the occasional treat. The guidelines emphasise sustainable habits, shared family meals, and label reading to be aware of added sugars and fats.
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Fluids - Water
Learn how to include fluids as part of a balanced routine. A simple guide is body weight ÷ 10 to estimate daily intake, spread evenly through the day. Avoid drinking large amounts of fluid right at mealtimes, which helps with comfortable digestion. Drinking water consistently through the day supports overall hydration and a healthy routine.
Fluids Sources
Coffee, tea and other drinks are allowed. If you find water difficult, flavoured or sparkling options add variety. If you drink alcohol, keep it moderate — around 1 drink for women and 2 for men per day — and avoid binge drinking. These simple habits support a balanced approach to hydration.
Veggies
Vegetables are an important part of a balanced diet and a good source of fibre, supporting healthy digestion. Aim for around 9 cups daily, with at least 3 portions per main meal. Broccoli and spinach are great choices, and raw veggies are a good option too. Filling your plate with vegetables helps you feel satisfied as part of a balanced routine.
Veggie Sources
Incorporating a variety of veggies into your diet is vital for health. Always fill your plate with veggies like broccoli, spinach, and peppers, or salads with greens, tomatoes, and cucumbers. Homemade soups are a great option for added nutrients, while light soups can curb hunger. Eat consciously, stopping when full, to ensure satisfaction without overeating.
Proteins
Protein is an important part of a balanced diet and supports a feeling of fullness. Include one type of lean protein per meal, avoiding mixing types. Options include fish, chicken, turkey and game meats, with skin and visible fat removed for leaner cuts. This supports muscle and a balanced, satisfying diet.
Protein Sources
Eggs are a great source of protein, with portions based on age and preference. Fat-free dairy options like yoghurt or milk fit well into a balanced diet. Lean meats such as chicken and fish provide essential nutrients — remove skin and fat. Plant proteins like lentils and beans are great alternatives. A little planning helps you make balanced food choices.
Fats
Healthy fats help your body absorb vitamins A, D, E and K and support satisfaction at meals. Choose plant-based options like olive, flaxseed or sesame oil, and use them in moderation. Adding a teaspoon of healthy oils or seeds to meals fits well within a balanced diet. Removing visible fats from food is a simple way to keep meals lighter.
Carbs
Carbohydrates provide energy for the brain and muscles. Choose starchy vegetables like pumpkin or sweet potatoes and prioritise whole fruits, which are lower in sugar than tropical options. When choosing processed fruits, select those with minimal added sugars. Practising mindful eating by avoiding distractions helps with portion awareness as part of a balanced diet.
Carbs - More
Choosing carbohydrates mindfully supports a balanced diet. Opt for whole grains like basmati rice, quinoa and whole-wheat pasta, with around 1 handful per portion. Choose seed loaf or rye bread, limiting to 1 slice per portion. For cereals, stick to low-sugar options like oats or All Bran, with 2 handfuls per portion. Keep an eye on portions, stay active, and limit sugary treats.
Food Preparation
Thoughtful food preparation supports a balanced diet. Choose cooking methods like steaming, grilling or air frying with minimal oil. Add flavour with fresh or dried herbs and spices instead of sugary or salty condiments. Use fresh, unprocessed ingredients to support your goals.
HELP?
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Secret to Success
Consistency is key to lasting results. Start with a short daily walk or run and build up the distance over time. Repeat regularly to stay active. Spend around 15 minutes in sunlight, aim for about 8 hours of sleep, and track your progress with photos to stay motivated toward your goals.
Ultimate Results
Build a routine around balanced meals spaced through the day, with vegetables and protein at the centre. Replace meals with TenaZ Shakes or veggies where it suits you, and try to leave a few hours between meals. Stay active and limit alcohol, added sugar and refined wheat. When hungry, hydrate first and reach for vegetables, lean protein, or a Shake to stay satisfied.
Healthy Weight?
Once you’ve reached a routine you’re happy with, the NODIET Method gives you a flexible, balanced structure to maintain it. Start your day with protein and enjoy any meal using the NODIET Method. Replace two meals with a TenaZ Shake or veggies, include fruit as a snack, or swap fruit for a treat snack. Keep fluids consistent and take your TenaZ capsule as part of your daily routine.
This product is a health supplement, not a registered medicine. It has not been evaluated by SAHPRA for its safety, quality or intended use. It is not intended to diagnose, treat, cure or prevent any disease. Use as part of a balanced diet and lifestyle. Individual results vary. Consult your doctor before use if you are pregnant, breastfeeding, on chronic medication, or have a medical condition.
Got a Question?
Ready to get started? Let one of our amazing TenaZ Team members guide you. Feel free to ask them any questions you might have before beginning your journey.