january jumpstart! · periods of feast and periods of famine; intermittent fasting works because...

JANUARYJUMPSTART!

No.1

TM

TM

SuperFastDiet is your part-time, unbreakable diet for busy

women… with a life. Get ready to kick-start your weight loss with our January Jumpstart program!

#letsgo

SUPERFASTDIET | JANUARY JUMPSTART

about intermittent fasting

To best understand why it works, think back to our caveman days when our ancestors would come home from a hunt with a hefty bison and everyone would feast like there was no tomorrow!

That’s because they knew that there would be tomorrows that required survival off cleverly designed fat stores within our lovely lady lumps.

Fast forward to today when the hardest part of the hunt is in the self-checkout line at the grocery store!

Biologically, our bodies are intended to go through periods of feast and periods of famine; intermittent fasting works because it’s what our bodies naturally should be doing and it’s easy to stick to because it’s only a part-time diet!

The SuperFastDiet program brings together our bodies needs with our modern social wants. The result is the part-time, unbreakable diet for busy women… with a life! So, y’know, fabulous women like YOU!

If you’ve heard whispers of fast days, 5:2, 16:8 and dropping kilos like they’re hot, it sounds like you’ve cottoned on to the fact that there is quite a buzz surrounding the success of intermittent fasting.


about the superfastdiet program

SuperFast, as you’ve probably realised, is the meat and potatoes of the operation; we’ll explain more about the ins-and-outs of the science behind fasting further down.

SuperFood is the literal meat and potatoes – lean meats and sweet potatoes that is! Good, tasty, nourishing food is something we love to celebrate and we encourage our Super Squad to do the same. The key is understanding which foods are beneficial to our bodies and which ones can be unnoticeably phased out.

We’ll show you how to choose the best foods, tasty ways to prepare them and how to make your food work for you!

The third pillar is SuperLife. Broken down into sub categories of super move, super mind/ super happy, super rest, super heart and super style, SuperLife is all about revamping every aspect of your life and being your best self!

We know change can feel a little intimidating, so we’ve

The SuperFast Diet is about more than just fasting. Enjoyment is something we take very seriously here at SFD HQ, and that’s one of the secrets to our success; if you love doing something, you’ll keep doing it! And we make room for that in our program which encompasses so much more than diet. The temple of SFD is founded upon three pillars: SuperFast, SuperFood and SuperLife.

designed these all-encompassing pillars to support you along your journey. Every week you’ll hear from experts in the field including GP Dr Penny Adams, fitness expert Shannan Ponton, intermittent fasting researcher Dr Krista Varady, psychologist Dr Tim Sharp (aka Dr Happy) as well as foodies, stylists, chefs, coaches and more.

We release two program videos, two articles and a bonus mindset video per week that walk you through all the concepts. Along with the weekly resources, you’ll also have a private online dashboard where you can log your weight, set weight loss goals, set Super Life goals and access exclusive video and blog libraries.

We’re the type of people who like to dip our toes into the pool rather than jump right in, so we aren’t going to throw you in the deep end! SFD starts with a fantastic 12-week program designed to help you with your new, fabulous lifestyle. Once you’ve flown through the program, you’ll be a cap-and-gown style Master Faster ready to take on the world!


what to expect

day 1 fasting 101

The secret to the effectiveness of the practice is explained best by intermittent fasting rockstar Dr Jason Fung. He describes the process: when you eat, energy gets stored, when you don’t, energy comes out. In other words, fasting burns energy, sugars at first then fat!

So you can literally burn fat while doing nothing! But not if you’re constantly filling up with more food. The key is to fast for a significant enough amount of time to allow your body to reach the ketosis stage, which is when you’ve run out of sugars and begin to burn fat. To help you reach this point, there are a few different feast/fasting patterns you can try.

To make SuperFastDiet work for you, choose one of three flexible methods to complement your existing lifestyle.

To see what all the fuss is about, we’ve designed this mini-SFD so you can get a little taste of what’s to come. This seven-day sampler gives you an overview of what to expect on the program, some tips and tricks and an introduction to the holistic trifecta that is SuperFast, SuperFood and SuperLife. While easy to swallow, take some time to digest all of this info; baby steps are best and there’s a lot to learn!

Life is too short for a #noexcuses mentality.

As we said before, human bodies are designed to operate best when alternating between periods of feast and famine.


2

3M T W T F S S

day

dayM T W T F S S

2-DAY METHODThe basic premise of the 2-Day fast is to eat normally five days a week, then restrict your calories for the remaining two days to a quarter of your normal intake. This usually works out to 500 calories on fast days and up to 2000 calories on non-fast days for most women. Choose whatever works best for you, but we find many members of our Super Squad prefer Mondays and Thursdays.

SO, WHAT IS A ‘NORMAL INTAKE’?You can find out the exact amount for you by calculating your TDEE here: www.superfastdiet.com/TDEE-calculator/. However for simplicity, the average should be up to 2000/500 calories for women and up to 2400/600 calories for men. You don’t have to eat it all – some days you may find you feel full on far less.

3-DAY METHODWith the 3-Day fast, you would eat normally for four days each week, then restrict your calories three days a week to half of that normal intake. This usually works out to 1000 calories on fast days and up to 2000 calories on non-fast days for most women. Choose what days work best for you, but we find that most Super Squad members prefer Mondays, Wednesdays and Thursdays. It’s up to you!

AGAIN, WHAT IS A ‘NORMAL INTAKE’?You can find out the exact amount for you by calculating your TDEE here www.superfastdiet.com/TDEE-calculator/. However for simplicity, the average should be up to 2000/1000 calories for women and up to 2400/1200 calories for men. You don’t have to eat it all – you might be surprised at how much that food actually is!

about the methods


M T W T F S S

partday

PART-DAY METHODThe part-day method involves fasting every day for 16 hours, and restricting your ‘daily eating window’ to eight hours. You can consume two, three or more meals at no more than 1600 calories (or 20% less of your TDEE) overall. Calculate your TDEE here www.superfastdiet.com/TDEE-calculator/.

HOW WOULD YOUR DAY LOOK?Doing this method of fasting can actually be as simple as eating an early dinner or skipping breakfast – whatever suits you! For example, if you finish your last meal at 8pm and don’t eat anything until 12 noon the next day, you are technically fasting for 16 hours between meals. This can be hard to get used to if you get hungry in the morning and like to eat breakfast, but remember you can drink coffee, tea, water and other non-caloric beverages during the fast which can help reduce hunger levels.

If it turns out that your schedule throws busy days your way, switch to the two or three-day fasts with non-fast days in between. Keeping busy with more pressing commitments will help distract you from feeling hungry and make the day fly by.

Remember that regardless of which method you choose, if you have a Fast Fail and mess up, you can simply re-allocate your fast day and have a do-over; we’re all about making it easy and we know that nobody’s perfect! Remember, every day is a new opportunity!

If your chosen method just doesn’t seem to be fitting in with your day-to-day routine, feel free to experiment – it might take some trial and error to decide on which method works best for you, so allow yourself to be flexible and try on some different styles. Later on, you might try switching up your method for a change of pace or even combining methods – but let’s take things one step at a time!

Once you choose your method, planning is key. Use some of our snack and recipe ideas to make your fast day easier; prep some low-calorie but filling snacks to keep in your handbag or desk, be aware of what time of day you tend to get hungry or tired and plan to have a snack, cup of tea or a nap to get over the hump. Keep in mind that hunger is not a bad thing. The sensation of feeling hungry is evidence that your fast is working; remember it doesn’t hurt and it’s only temporary, because tomorrow you can feast!

Your feast days are also an opportunity to practice healthy eating; you can still have carbs, choccies and champagne, but you’ll learn which ones will also benefit your health not just your tastebuds and how you can make easy ingredient substitutions for mealtimes.

Every day is a new opportunity.


We’ll help you learn which foods will give you the most hunger-busting bang for their calorie buck and how to avoid unnecessary calories. Before long, you’ll realise that it has become second nature to select and enjoy calorie-friendly nibbles and meals that make your fast day fly by!

The first step? Getting to know what you consume now. On the following page, you’ll find a table where you can track your calories for a day.

This exercise isn’t designed to make you feel bad about your current food choices; it’s an essential first step to empowering you with the knowledge to make a change!

If you like to meal prep, do this the night before you know exactly how much food you’re meant to eat the following day.

A key to the SuperFastDiet program is learning that calories are key! There are many online tools and apps that make calorie tracking easy and take the ugh out of arithmetic!

day 2 master your calories


FOOD CALORIES

BREAKFAST

LUNCH

DINNER

SNACKS

TOTAL CALORIES CONSUMED:

NEW CALORIE GOAL:

I deserve the transformation that I’m working towards.

daily calorie tracker


The whole concept is to indulge in deliciously satisfying meals (that are good for you too, of course!), and balance them out on fast days when you reduce your calorie intake but still nourish your body with super low-calorie yummy foods.

Here at SFD, we love food and we know our Super Squad does too.

Our blogs, videos and books are jam-packed with ravishing recipes that give centre stage to super foods and hero ingredients. Not only are they tasty, but the foods and

ingredients that we feature are bursting with benefits. From providing antioxidants to essential vitamins, the ingredients in our recipes do more good than Superman and are easy alternatives for old school not-so-healthy staples. The secret to succeeding on SFD while still savouring foods that you love is knowledge: we’ll teach you everything you need to know about how to incorporate ingredients that are good for you, filling, and best of all, taste incredible!

In the mean-time, on the following pages are a few low-calorie recipes to whet your healthy appetite!

The reason SuperFastDiet works over a long period of time is because it doesn’t deprive you of the foods that you crave.

day 3 make food your friend


Remove the seed from the avocado. Whisk together the egg whites, chives, spinach, season with salt and pepper. Spray a small frying pan with oil over a medium heat. Pour in eggs, push the uncooked egg into the centre of the pan until the egg is set.

avacado, egg white & spinachSERVES 1 PERSONPER SERVEFat 20.9 gSaturated fat 4.5 gProtein 9.9 gCarbohydrate 0.9 gSugars 0.9 gFibre 2.3 gCholesterol 0 mgSodium 269 mg

1 person 5 mins 10 mins

234 CALORIES VEGETARIAN EGG

BREAKFAST

1 small avocado, halved (90g) 2 egg whites

(from 2 large regular eggs - each 59g with shell)

1 tablespoon chopped fresh chives

30g baby spinach olive oil spray

Cook millet in boiling water for 20 minutes or until soft, rinse and drain well. Whisk eggs, turmeric, salt and pepper. Spray a small frying pan with oil over a medium heat. Pour eggs into the pan, push the uncooked egg into the centre of the pan until the egg is set. Add the millet and spinach and warm gently until the spinach wilts. Serve with yoghurt on top, with a good crack of pepper.

2 tablespoons millet (34g) 2 eggs, whisked

(eggs each 50g with shell) 1 pinch ground turmeric sea salt and pepper olive oil spray 10g of baby spinach 1 teaspoon plain

low-fat yoghurt

turmeric scrambled eggsSERVES 1 PERSONPER SERVECalories 252 Cal (or 1053 kJ)Fat 10.3 gSaturated fat 2.6 gProtein 15.4 gCarbohydrate 22.6 gSugars 1.1 gFibre 3.2 gCholesterol 415 mgSodium 179 mg



BREAKFAST


1. Cook the dried apricots and quinoa in a pan of boiling water for 15 minutes or until softened. Drain well and sweeten with the maple syrup.

2. Serve the yoghurt topped wth quinoa and apricot mix.

5 dried apricots, roughly chopped (35g)

¼ cup quinoa, rinsed (42.5g) 1 teaspoon pure maple syrup 50g low-fat plain yoghurt

SERVES 1 PERSON

yoghurt with quinoa & apricots

PER SERVECalories 273 Cal (or 1236 kJ)Fat 3.7 gSaturated fat 0.9 gProtein 10.8 gCarbohydrate 52.8 gSugars 23.6 gFibre 5.7 gCholesterol 2 mgSodium 77 mg

1 person

5 mins

15 mins

273 CALORIES VEGETARIAN APRICOTS

BREAKFAST


LUNCH/DINNER

Place the lettuce, watercress, basil into a bowl and gently toss to combine. Put the beans, tomato, cucumber, olives and feta into a bowl and mix to combine. Spoon onto the salad greens and top with the tuna to finish. Squeeze lemon over the top to serve.

leafy tuna saladSERVES 1 PERSONPER SERVECalories 253 Cal (or 1060 kJ)Fat 9.4 gSaturated fat 3.4 gProtein 29.1 gCarbohydrate 8.4 gSugars 7.3 gFibre 7.3 gCholesterol 6 mgSodium 887 mg


253 CALORIES SEAFOOD FETA

LUNCH/DINNER

30g baby cos lettuce, roughly chopped

20g watercress 5g fresh basil leaves, torn 100g steamed green beans 50g cherry tomatoes, halved 1 small Lebanese cucumber,

sliced 5 pitted kalamata olives, halved 30g reduced fat feta ½ cup drained tuna,

canned in water juice of ½ lemon

Steam the broccolini in a colander over a pan of simmering water until tender. Remove, drizzle with olive oil and lemon juice, sprinkle with anchovies and capers.

broccolini with anchovies & capersSERVES 1 PERSONPER SERVECalories 181 Cal (or 758 kJ)Fat 9.7 gSaturated fat 1.4 gProtein 9.3 gCarbohydrate 14.6 gSugars 5.9 gFibre 2.4 gCholesterol 6 mgSodium 395 mg


181 CALORIES SEAFOOD BROCCOLINI

1 bunch broccolini, trimmed 2 teaspoons extra virgin olive oil juice of ½ lemon 2 anchovies, roughly chopped 1 tablespoon capers


1. Preheat oven to 180°C/350°F. Line a baking tray with baking paper.

2. Place the breadcrumbs, parmesan, basil and paprika into a bowl, season with salt and pepper and mix to combine.

3. Press the topping onto the fish. Spray with oil spray and bake for ten minutes or until the fish is tender and the topping is golden.

1 tablespoon fresh breadcrumbs 1 tablespoon grated

parmesan cheese ½ tablespoon finely

shredded basil 1 firm white fish fillet (200g) -

we recommend snapper, ling, barramundi or trevally

olive oil spray salt and pepper pinch of paprika

SERVES 1 PERSON

fish with parmesan & basil

PER SERVECalories 248 Cal (or 1039 kJ)Fat 6 gSaturated fat 2.5 gProtein 44.4 gCarbohydrate 3.4 gSugars 0.3 gFibre 0.5 gCholesterol 116 mgSodium 465 mg

1 person

10 mins

10 mins

248 CALORIES FISH BASIL

LUNCH/DINNER


LUNCH/DINNER

Place the carrot, corn, spring onion, curry powder, egg whites and coriander into a bowl and mix to combine. Season with salt and pepper. Heat the oil in a small non-stick frying pan over a medium heat, add tablespoons of the fritter mix to the pan and cook for three minutes on each side or until browned and cooked through.

curry carrot frittersSERVES 1 PERSONPER SERVECalories 230 Cal (or 963 kJ)Fat 5.7 gSaturated fat 4 gProtein 14.6 gCarbohydrate 25.8 gSugars 10.4 gFibre 8.7 gCholesterol 0 mgSodium 228 mg



LUNCH/DINNER

1 carrot, grated ½ cup corn kernels 1 spring onion, sliced ½ teaspoon curry powder 3 egg whites, lightly beaten small handful coriander leaves sea salt and pepper, to season 1 teaspoon coconut or olive oil,

for frying

Soak the mushrooms in three tablespoons of boiling water for ten minutes or until soft, drain well, remove and discard the stems. Finely slice the mushroom caps. Spray a wok with oil, add beef and stir-fry over a high heat until browned, and then remove meat from wok. Add the spring onions, capsicum, carrot and mushrooms and one tablespoon of water and stir fry until soft. Add the snow peas, broccoli and another splash of water and stir fry until bright green and soft. Add meat, oyster sauce, chicken stock and noodles and cook.

beef noodle stir frySERVES 1 PERSONPER SERVECalories 308 Cal (or 1289 kJ)Fat 6.7 gSaturated fat 1.9 gProtein 30.5 gCarbohydrate 26.4 gSugars 20.1 gFibre 13.5 gCholesterol 62 mgSodium 1270 mg


308 CALORIES BEEF VEGETABLES

3 dried shiitake mushrooms olive oil spray 100g lean/trimmed beef

rump steak, thinly sliced 2 spring onions, sliced ½ red capsicum, sliced 1 carrot, sliced 50g snow peas

100g broccoli, broken into florets

1 tablespoon oyster sauce 2 tablespoons

chicken stock 50g kelp noodles


ZESTY DATESDates filled with ricotta and grated orange zest – 3 Medjool dates filled with 1 tablespoon low fat ricotta and a pinch of orange zest.

PER SERVECalories 99 Cal (or 414 kJ)

SWEET APPLE CHIPS1 medium apple, unpeeled (150g edible weight), cut into very thin slices using a mandoline and baked at 100°C for 30 minutes or until crisp.

PER SERVECalories 80 Cal (or 335 kJ)

THE SUPERFASTDIET KITCHEN DOESN’T STOP WHICH MEANS DELICIOUS AND NUTRITIOUS NEW RECIPES WILL REGULARLY BE

ADDED TO THE EXCLUSIVE MEMBER LIBRARY COMING IN FEBRUARYN 2018!

snacks & sweets


http://www.superfastdiet.com

Why? Because you are worth the change that you’re striving for. Beauty is not skin deep and we’re on a mission to help you dig

deeper to find the real reason why you want to start this journey.

day 4 your whyKeeping your intentions at the forefront of your mind helps not only with motivation, but also as a reminder of the real reason behind embarking on this journey; it’s about SO much more than just being slim!

We encourage you to pick achievable goals and then show you how to use the power of positivity to reach them.

Our resident expert Dr Happy sums it up: “the why is even more important that the what because this is where our motivation comes from; this gets to the heart of our real purpose; and accordingly, it’s what will help us persevere during difficult times and persist over the longer term to achieve our goals.”

You’ll also have to grow your goals as you tick them off your list! At first it might just be kilos on the scale, but bettering your mind is just as important as working towards a healthy body.

At SFD becoming super happy is more than a lovely side effect, it’s one of the secrets to success! As Dr Happy puts it, “rather than waiting until we’ve achieved something to allow ourselves to be happy, we can make ourselves happy first, and then use this as motivation to inspire us to achieve!”

To help you start your path to happiness, self-love and confidence; we’ve put together a worksheet deigned to help you get to know you!

SuperFastDiet is more than just a diet. A core part of this program is focusing on positive thinking and the physical impact that it can have on our bodies.


I AM HAPPIEST WHEN

WHAT I VALUE MOST IN MYSELF IS:

1.

2.

3.

WHAT I VALUE MOST IN MYSELF IS:

THE MOST IMPORTANT THINGS IN MY LIFE ARE:

1.

2.

3.

HOW WILL LOSING WEIGHT MAKE THESE THINGS EVEN BETTER?

1.

2.

3.

my best possible self


WHEN I LOOK IN THE MIRROR, I WANT TO SEE:

DESCRIBE HOW SEEING THIS WILL MAKE YOU FEEL:

THREE REASONS WHY I AM ALREADY A SUPERWOMAN:

1.

2.

3.

THREE REASONS WHY THIS SUPERWOMAN DESERVES TO REACH HER GOALS:

1.

2.

3.

Who I am is not about what I do, but what I value in myself and others.

A SUPERLIFE MEANS SO MUCH MORE THAN WEIGHT LOSS. LOOK YOUR BEST AND LIVE YOUR BEST LIFE WITH OUR WEEKLY SUPERLIFE TIPS!

FULL PROGRAM STARTS FEBRUARY 2018


http://www.superfastdiet.com

Stepping on the scales is rarely anyone’s favourite pastime. It is an important part of tracking your goals, but it doesn’t have to be a play a part in how you feel about yourself.

day 5 weighing in

Think of tracking your weight loss simply as a method of keeping tabs on your progress. Don’t get hung up on numbers! If your heart, mind and clothes are fitting better, you don’t need a number to justify how you feel.

It might be a bit intimidating to step onto the scales, especially if it’s been a while, but visualise how fantastic it will feel in a few weeks when you look back on how far you’ve come from that initial number! Knowing your starting point allows you to move further away from it and celebrate your success.

A useful way to deal with the daunt of the scales is to not take them too seriously. Have a Super Squad friend over when you weigh in and you both can cheer if you’ve made progress and laugh it off if you haven’t made as much as you hoped. (Either way, it’s a great excuse for some SFD-essential socialising!)

Remember, it’s just a number and progress can be slow and steady, so don’t be too hard on yourself. We promise it will happen!

SIDE NOTE: The whoosh effect is a common phenomenon that masks weight loss with sneaky water retention (we’ll go into that more later), but it’s just one more reason that the scales shouldn’t weigh too much on your mind. As long as you’re working, SFD is working, so be patient!

Print the next page out and stick it next to your scale! Because you are worth so much more than a number on a scale!


a scale does not measure

1. How much my friends and family love me.

2. My intelligence.3. My wit.4. How much I do

for others.5. My heart of gold.


Dr Happy’s approach is to visualise yourself at your best; how you’d feel, think, look, your relationships, career, health and spirituality.

Once you have this in mind, break it down to see how you can work towards one or all of these ideals by considering what attributes and talents you would be displaying and which ones you used to bring this about. Then, think about what values you need to focus on and what priorities you will have in order to ensure this dream life becomes a reality in the not too distant future.

Dr Happy recommends setting SMART goals; Specific, Measurable, Achievable, Relevant, Timed. Break down your ideal self into mini achievable SMART steps; this way you’ll feel the satisfaction of reaching your goals while avoiding getting overwhelmed by too big of an ideal.

SuperFastDiet encourages you to create new habits that will work towards reaching your goals. For every goal you have, make a conscious behavioural shift that will help you get there. For example, if your goal is to get more exercise, decide to avoid escalators whenever you can take the stairs

instead. By turning positive behaviours into good habits, working towards success becomes second nature, which means you’ll be on your way to your goals without even realising it! (What escalator?)

Celebrating mini wins is one of the most fun elements of SuperFastDiet! Regardless of how small they are, reaching goals boots your motivation, mood and excitement to keep going. You can create lists of mini goals, curate vision boards and come up with encouraging mantras and positive affirmations to help you reach your goals.

As part of the SuperFastDiet program, Dr Happy helps you along with your goals weekly. In the meantime, get started by creating your vision board.

We’ve created a template for you to fill out. Feel free to stick your pictures and write your words all over the template, or you can go all out and make a massive cardboard version to clearly show you your goals!

HINT: Your weight loss goals should definitely be a feature, but make sure you include visions of your other life goals too!

There is an art to goal setting, and in order to set yourself up for success, you have to be strategic with what you decide your goals will be.

day 6 goal setting

Even if I stumble, I’ll remind myself that I’m on the right path.


MY DREAM HOLIDAYTHE NEW ME

MY DREAM JOB

DREAM HOME

WHAT MAKES ME HAPPY

HOW I WANT TO HELP OTHERS

INSPIRATIONAL QUOTES


SuperFastDiet encourages you to take time out to celebrate and savour the little things that make you enjoy your day, your meal, your friendships and your down time.

It’s so essential to be kind to yourself, which includes nourishing your body with goodness, but also means allowing yourself to make mistakes, have some oops moments and relish the events that make life worth living. There’s no point in plodding along in a subpar mindset or uncomfortable body, so we’re here to help you to become the best version of yourself, because you deserve it!

Start by taking the time to define (and schedule in) some self-care activities that take care of you. These should be relaxing for your mind and body, and should make you feel energised. Aim to do one of these things at least once a week!

Living your best SuperLife is what is really going to make you happy, and the easiest way for you to become happy is to learn to love yourself.

day 6 self-care, support & forgiveness

I will remember that life is for living.

MY SELF-CARE LIST:

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.


We hope that you learned a thing or two from our mini-taster program. There is SO much more to learn and we have so much more to offer; from expert tips,

informative videos; recipes and an entire community of people that will be on the same journey.

This has worked for so many people - including us - and we can’t wait to see it work for you!

Love,The SuperStaffers

We are so proud of you! It might not seem like a lot, but taking the first step and trying something

new is a challenge. And you did it girl!

yes! you did it!victoria blackco-founder &

chief fun officer10kg lost!

genevieve davidson

co-founder &

chief cheerleader

30kg lost!

mary-anne o'connorauthor & chief

sass consultAnt20kg lost!

rosemary sladeeditor &

chief word polisher1 3 kg lost!


january jumpstart! · periods of feast and periods of famine; intermittent fasting works because...

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