When it comes to dieting, you have just taken the most important step – you’ve decided you want to change and you’re ready to do something about it. If you’re trying to decide which online diet program is going to be the most effective for you, the answer is simpler than you think.

The best online diet plan is the one you can easily stick to!

Extensive research has been done on weight loss programs and the findings were undeniable. The most important predictor of a diet plan’s success comes down to two factors:

  1. the diet plan is simple to pick up quickly, and
  2. it’s easy to stick to for an extended period of time

If you can pick up a new diet plan quickly, and it fits into your lifestyle (plus you’re not feeling deprived because you’re still able to enjoy eating real food), then your diet plan is going to be a lot easier to stick to. Once you can find a plan you can stick to, it’s only a matter of time until you start seeing the scales come down, and you reach your weight loss goal.

WHY THE 28 DIET PROGRAM WORKS

  • I’m the personal trainer in your pocket, anytime, anywhere
  • An online diet program that’s easy to follow (with no calorie counting!)
  • Simple and sustainable, designed for busy lives
  • Be supported to stick to your goals with daily motivation from me, in real time!

TRAINING

28-minute customisable workouts for all fitness levels; designed to get results… fast!

NUTRITION

Enjoy a delicious and flexible eating plan each week created by our 28 nutrition team.

MINDSET

Our mindset & motivation experts will help you to de-stress, sleep better, focus and stay motivated to reach your goals.

SUPPORT

Be supported every step of the way by me and my crew of health & fitness professionals, 7 days a week.

Training

Join me every day for a different 28-minute workout. My workouts are suitable for all fitness levels and designed to get results.

Nutrition

Enjoy a delicious eating plan every week created by our 28 nutrition team, with an automated shopping list at the touch of a button.

Mindset

My mindfulness & motivation experts will ensure that you de-stress, sleep better, focus and stay motivated.

Sam Wood selfie

Support

As a 28er you’re never alone. You will be supported every step of the way by me, my crew and thousands of 28ers just like you.

Nutritious meal plans for weight loss

Our nutritional philosophy is ‘just eat real food’ or ‘JERF’ for short.

After helping over 150,000 people lose more than 2 million kilos we know that the best food for weight loss is ‘real food’. Real food doesn’t come from a packet. Real food comes out of the ground, off a tree, or from an animal (depending on your dietary preferences of course).

Food should nourish your body and your tastebuds!

A successful online diet plan should provide tasty and balanced meals you actually enjoy while you’re losing weight. Our nutritionist team will create a tasty, nutritious meal plan for you every week, so you can enjoy a variety of flavours, textures and nourishing, real-food ingredients.

‘Balance’ is one of our most important nutritional principles, so you will still find healthy versions of all your favourites like bread, pasta and pizzas (even burgers!).

Food should be shared and enjoyed with family and friends

If you want to lose weight and keep it off for good, you need a flexible diet plan that will fit into your life so you can still have a life, and go out to dinner with friends or share meals with the family.

If you follow our simple nutritional guidelines and ordering tips, you can eat out occasionally without breaking your 28 diet. And as for cooking family dinners, there are 1000s of recipes in our 28 diet plan and they can be easily adjusted to suit the whole family. The best part is that our 28ers often tell us their families enjoy the flavours so much that they don’t even realise it’s good for them!

MEET AMY

20kg lost in 10 months

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I lost 20kgs and my belly fat without quitting pasta!

Amy Kingston

Try one of the delicious pasta recipes Amy enjoyed on 28

skinny carbonara
Skinny Carbonara
Looking for some comfort food without the guilt? Look no further than my Skinny Carbonara! This healthy carbonara recipe will take you no time to whip up and is sure to satisfy your comfort food cravings.
Get the full recipe

Hear what these 28ers have to say who have been following the program and are loving their results. For more results click here.

Alita

16kg lost
in 8 weeks

I’m a busy mum and completely lost myself to motherhood. I have not only found myself, but found love for myself again following this challenge.

Mel

8kg lost
in 8 weeks

I haven’t felt deprived — but empowered — resulting in a completely transformed lifestyle. I’ve never been more proud of myself!

Kate

6kg lost
in 8 weeks

The biggest impact is mentally, feeling so much more healthy and confident in myself! This is the start of big changes for me AND my partner, who has been inspired by my transformation

Emily

12kgs lost
in 8 weeks

I now realise it wasn’t only about weight loss. It’s created a wonderful bond with my teenage daughter. I wake up happy, positive & loving life!

28 By Sam Wood, has created a customisable fitness and online dieting plan to help you get results fast. My program has been tried and tested by over 150,000 people who have collectively lost over 2 million kilos.

Our goal is to make your new, healthier life as easy as possible.

We strongly believe in making healthy ‘easy’ at 28 by Sam Wood. Our entire 28 team of nutritionists, exercise professionals and mindset coaches work together to bring you dieting options that make it simple to get started and easy to follow.

Extensive research has shown the most important factor if a diet plan is going to be successful is how simple it is!

You’ll have access to everything you need on your phone (or computer): customisable workouts, flexible meal plans, printable shopping lists as well as motivation and mindfulness exercises to keep you on track. We even provide you with the option of automating your weekly grocery shop, thanks to our new integration with Woolworths.

If you’re serious about losing weight and keeping it off, avoid restrictive fad diets.

The best way to achieve long-term weight loss (and keep it off) is to follow our approach of ‘progress, not perfection’.

A small amount of progress, every day, adds up to big results.

This means making having more healthy days, and less unhealthy days. Eating more fresh foods and less processed foods and, every day, pushing yourself just a little more when you exercise.

What to expect from our online diet meal plan

The 28 by Sam Wood diet program provides you with a new eating plan prepared by our nutritionists every week. You’ll have a variety of interesting and easy recipes for breakfast, lunch and dinner; plus you’ll have a range of healthy snack options.

Easy

When you log into your membership area, you’ll see we’ve made it easy for you to swap and drop recipes to suit you and your family. You can even shop for your groceries online via our Woolworths integration if you don’t have time to get to the supermarket!

Delicious

At 28, our food philosophy is JERF: Just Eat Real Food. This means our recipes are packed full of delicious whole foods and nutritious ingredients. Once you’ve become a 28er you’ll quickly see we focus on eating an abundance of vegetables with every meal (yes, even with breakfast!) and consuming good quality proteins, whole-food carbohydrates and good fats.


See what a day on a plate with 28 looks like
Try some of our quick, healthy recipes


Tips for starting an online diet program

If you have any specific health concerns or conditions, we advise consulting your doctor prior to undertaking any diet or exercise routine.

Diet program tips for beginners

If it’s been a long time since you consistently cooked and ate healthily, congratulations on taking this important first step! We want you to love your healthy new lifestyle and achieve all your health goals, so we want to share some tips for success.

The best way to ensure your experience is enjoyable, sustainable and successful goes back to our earlier advice of ‘progress not perfection’.

Focus on making small but consistent improvements to your food and exercise routine. For example, at the beginning, you might like to start off only eating two of our healthy meals suggestions each day. Your third meal can be one of your normal ‘go-to’ meals (or you could order some of the healthy ready meals we recommend – you’ll find details in your member dashboard).

Once you adapt to your healthy new habits you’ll find shopping, cooking and eating healthy becomes a breeze. And, I guarantee you’ll want to keep on going with your new diet plan once the kilos start dropping off!

How to succeed on a new diet program

After helping nearly 200,000 people we have found you’ll achieve better and longer-lasting results if you take a sustainable ‘progress, not perfection’ approach to your new diet. So, if you haven’t been healthy in a while, don’t shock your system by going too ‘gung-ho’ in the first week of your program.

Planning for diet success

Our online diet program makes it easy for you to become a healthier version of you. It takes all the thinking out of getting healthy – you just need to follow our plan.

However, that old saying is true: Failure to plan is planning to fail. To successfully follow any diet plan and lose weight consistently, you need to follow the plan consistently. This means you need to be prepared, so chedule a little bit of time to review the weekly diet plan ahead. You don’t want to be caught unawares and not have the ingredients you need.

It might take you a few weeks to get used to your new weekly shopping and healthy cooking rhythm. So, make it easy on yourself, and jump straight into your membership dashboard (on your computer or via our 28 app) as soon as you join our diet program.

Diet plan tip: Failure to plan is planning to fail.

Make sure you have all the necessary ingredients to cook your delicious diet plan recipes every day, including fresh fruits and vegetables.

Save time during the week with a food prep

If you are like most of us and juggle a busy work and home life then the last thing you need is messing around in the kitchen for hours. You can save a lot of time preparing your meals in advance. A lot of 28ers do their food prep on a Monday night when 28’s new food plan is released.


Learn how to do a healthy meal prep


A weekly food prep makes eating healthy a snap

A weekly healthy food prep means you’ll have everything in the fridge or freezer ready to go come dinnertime. This gives you HOURS back in your week, and it can protect against the common trap of ordering a takeaway when there’s nothing in the fridge or you’re too tired to cook.

Keep it simple

You don’t have to get worked up by the specifics of your diet program or worry how many calories are in that snack. Our online diet plan does all that hard work for you.

If you don’t want to worry about grocery shopping, we’ve recently integrated our recipes and meal plans with Woolworths. In a few presses of a button, you can arrange for all (or some) of the ingredients for your diet plan to be delivered to you, or you can have it ready to pick up at your local store. We also have a range of chilled, healthy ready meals we recommend. You can order these at a special rate from your membership dashboard when you log in.

fitness app walkthrough - 28 by sam wood

Keep a few healthy ’emergency meals’ in the fridge or freezer for the days you’re too tired to cook. It’s a great way to avoid the natural temptation to order a takeaway in a moment of weakness!

New diet program? Water is going to be your friend!

Did you know most people don’t drink enough water? And did you know that most people think they feel hungry when, in actual fact, they’re thirsty? Sometimes our brains get their hungry/thirsty wires crossed! So, if you think you’re hungry, but you know you’ve been eating well, try having a glass of water and wait 5 minutes.

Water is your dieting friend. If you aren’t a big fan of water, it can help to add a squeeze of fresh lemon or lime and add some ice cubes.

Eat slower

If you slow down and eat mindfully, you’ll not only enjoy your food more but you’ll also give your gut time to catch up before you finish your meal. When we eat slower our stomach has the time to release hormones that sends fullness signals, which means we will be less tempted to overeat, and less likely to look for treats directly after dinner too.

If you have a bad day and you fall off the healthy eating wagon, that’s OK. It happens to everyone (even Sam!) so don’t beat yourself up. Just brush yourself off and get back to eating healthy again with your very next meal.

Avoid added sugars and processed foods

Unlike a lot of other weight loss & dieting programs, we won’t tell you to cut everything ‘bad’ out of your diet. It makes a big difference to your overall health if you can avoid packaged or processed foods as much as you can, and reduce your intake of sugar. For example, if you normally have 2 sugars in your tea or coffee, why not try it with 1? And then, a little later, maybe even half a teaspoon. It might not seem like much, but cutting your sugar consumption by half can make a big difference to your weight loss at the end of the week.

Avoid caffeine, booze and other stimulants

Speaking of coffee! Since we don’t demonize food, we won’t demonize coffee either (or even a glass of wine every now and then) so, if you aren’t ready to give up your morning latte, no worries!

Aim for only one coffee per day, but if you’re a heavy coffee drinker we don’t want ‘getting healthy’ to feel miserable. Gradually wean yourself, so if you normally have 5 coffees a day, try reducing to 3 cups a day. Then in the 2nd week drop to two coffees, and then 1 coffee a day. If you reduce gradually you might be surprised to find that you feel fine… thanks, in part, to your new-found energy from your 28 healthy diet program!

If you’re a big coffee or tea drinker and you’re trying to cut back, make a game of it and say ‘I must finish two bottles of water before I can have that extra coffee’ – it’s great motivation to hydrate and, often as not, you’ll change your mind about needing that extra coffee!

Our online diet program will support you physically, nutritionally, and mentally too!

The 28 by Sam Wood diet program guides you through everything you’ll need in order to reach your ideal, healthy weight, safely and sustainably. Our diet program is much more than a healthy food plan. It’s designed to provide you with long-lasting success by helping you create new healthy behaviours around your fitness, your nutrition and your mindset.

Our support crew are available 7 days a week to help you settle into your healthy new routines. We will be there for you on your first step towards a healthier you, and each step after that, until you reach all your weight loss & fitness goals.

28 By Sam Wood Crew
Sam and his crew, supporting you 7 days a week

Don’t forget to ask for support – we’re here 7 days a week!

If you ever get a bit overwhelmed or need advice about your diet plan, just reach out to Sam’s Crew. We are here for you! As a 28er you’ll have access to our private Facebook group where you can get all the support you need from Sam’s Crew, plus you’ll be able to learn from (and share) the experiences of thousands of friendly 28ers, just like you.

READY TO GET STARTED?

Are you a new mum or mum-to-be?
Congratulations! We have a pregnancy fitness program and a postnatal fitness & weight loss program to help you stay fit and healthy during this special time!

Need More Help? FAQs

Got a question? Drop us a line and we’ll get back to you ASAP