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S I N C E 2 0 0 4
7-DAY TIME-RESTRICTED EATING PLAN
PART OF SA’S MOST SUCCESSFUL 12-WEEK WEIGHT LOSS PROGRAM
INTERMITTENT FASTING
EATING PLANFOR WOMEN
Intermittent fasting refers to periods of abstaining from foods and calorie containing drinks. This Intermittent Fasting eating plan is based on a time-restricted eating model, whereby you only eat during a specific time frame during the day and fast the rest of the day. We specifically used the 16:8 regime that requires you to fast for 16 hours before eating regularly for a period of 8 hours.
INTERMITTENT FASTING EATING PLAN
EATfor 8hr
FASTfor 16hr
I N T R O D U C T I O N
HOW DOES IT WORK & HOW DOES IT HELP YOU LOSE WEIGHT?Restricting food intake to only a certain time frame and then fasting the rest of the time will result in skipping some meals and snacks and automatically lead to a lower calorie intake.It is important to stick to the plan every day of the week (even weekends). If you eat during times you should actually be fasting, you run the risk of consuming more calories which can keep you from losing weight.
You can determine the exact time you want to fast, but the eating plan is structured so that you fast during the morning (skipping breakfast and morning snack) and continue to eat lunch and dinner as usual. A suggested time frame to fast is from 8 p.m. at night after dinner to 1 p.m. the next day.
It is important to stay hydrated during times of fasting. You are allowed to consume water (preferably) and calorie-free beverages only.
S I N C E 2 0 0 4
| 2
INTERMITTENT FASTING EATING PLAN
I N T R O D U C T I O N
YOU SHOULD FOLLOW THIS EATING PLAN IF YOU:
Prefer to skip breakfast or do not have time to eat breakfast.
Prefer eating less often during the day.
Have a lower appetite in the morning and enjoy eating later in the day.
Want to try a new, different approach to weight loss.
Exercise in the afternoons and want to structure your meals and snacks to support you training.
DO NOT FOLLOW THIS EATING PLAN IF YOU:
Enjoy eating breakfast and having regular meals and snacks during the day.
Feel very hungry, tired or weak when skipping meals or snacks.
Tend to overeat or binge when you are allowed to eat again after fasting for a certain time.
Need to control your blood sugar levels strictly by consuming regular meals and snacks.
Always consult your health care practitioner when adjusting your diet, especially if you have any health conditions or concerns or taking prescription medication.
S I N C E 2 0 0 4
| 3
P R E P A R A T I O N
THE ROLE OF SUPPLEMENTS IN YOUR EATING PLANEach product performs an important role during your fat loss journey to reach your goals easier, quicker and to achieve maximum results.*
SNACK REPLACEMENT Stay fuller for longer Reduces cravingsSourceoffibre Maintains lean muscle mass High in protein for muscle recovery
REDUCES FAT ABSORPTION Improves body composition Prevents weight gain
LEAN MUSCLE RECOVERY Increases strength Train harder Recover faster Stay hydrated Caffeine-free
CONVERSION OF FAT INTO ENERGY Stimulant-free powerful source of L-Carnitine Weight loss aid May assist the conversion of fat into energy
ACCELERATES THERMOGENESIS Stimulates metabolism Reduces appetite Reduces fat storage Provides feel-good energy
*Only effective when combined with an energy-restricted eating plan and regular physical activity. | 4
UPON WAKING UP1 tbsp. L-Carnicut
WITH AM TRAINING1 serving All9™ Amino
SKIP BREAKFASTWater, black coffee, black tea or any calorie-free drinks may be consumed.
BEFORE 1ST MEAL2 capsules PhedraCut Lipo X Gold
1ST MEAL Tuna salad with gluten-free wrap (Fill wrap with 1 tin drained tuna in brine, strips of cucumber, bell peppers and leafy greens. Add 1 tbsp. cream cheese or tzatziki)
2 softgels CLA Pure 1000
BEFORE 2ND MEAL2 capsules PhedraCut Lipo X Gold
2ND MEAL Cucumber sticks (1 cup) with hummus (2 tbsp.) 70g mixed, unsalted, raw nuts 1-2 scoops BlueLab™ 100% Whey
3RD MEAL Chickenfilletstrips(150-200g),panfrywitholiveoil&herbs, Stir fried vegetables (1-2 cups) (Mix of cabbage, spinach, carrots, mushrooms, onion), 1 tbsp. olive oil for preparation
2 softgels CLA Pure 1000
Intermittent fasting involves abstaining from eating for 16 hours before eating regularly again for a period of 8 hours. When you are in the fasting period, please continue to drink adequate amounts of water.
MONDAYI N T E R M I T T E N T F A S T I N G E A T I N G P L A N
|5
UPON WAKING UP1 tbsp. L-Carnicut
WITH AM TRAINING1 serving All9™ Amino
SKIP BREAKFASTWater, black coffee, black tea or any calorie-free drinks may be consumed.
BEFORE 1ST MEAL2 capsules PhedraCut Lipo X Gold
1ST MEAL Egg omelette (1-2 whole eggs + 1 egg white), seasoned with pink Himalayan salt, use ½ tbsp. olive oil for pan
Filling: ½ to 1 cup cut spinach, tomato, peppers Extra: 1 tbsp. grated hard cheese 2 softgels CLA Pure 1000
BEFORE 2ND MEAL2 capsules PhedraCut Lipo X Gold
2ND MEAL 2 veggie skewers (cucumber, cherry tomatoes, olives) Biltong(50g) 1-2 scoops BlueLab™ 100% Whey
3RD MEAL Leanmince(150-200g),stirfriedinoliveoilCauliflowerrice(1cup), Tomato, celery and herb bolognaise (1 cup cooked), Sautéed string beans (1 cup), use ½ tbsp. olive oil for preparation 2 softgels CLA Pure 1000
TUESDAY
Intermittent fasting involves abstaining from eating for 16 hours before eating regularly again for a period of 8 hours. When you are in the fasting period, please continue to drink adequate amounts of water.
I N T E R M I T T E N T F A S T I N G E A T I N G P L A N
| 6
UPON WAKING UP1 tbsp. L-Carnicut
WITH AM TRAINING1 serving All9™ Amino
SKIP BREAKFASTWater, black coffee, black tea or any calorie-free drinks may be consumed.
BEFORE 1ST MEAL2 capsules PhedraCut Lipo X Gold
1ST MEAL 1 small sweet potato spud, roasted with skin,Filling:Leanmince(90-120g),tomato&fetasalad(1handfulgreenleafyveg,tomato&½ringfeta)
2 softgels CLA Pure 1000
BEFORE 2ND MEAL2 capsules PhedraCut Lipo X Gold
2ND MEAL Unsalted,roastednuts(50g) 1-2 scoops BlueLab™ 100% Whey
3RD MEAL Ovengrilledfish(150-200g)witholiveoil,coursepinkHimalayan salt and herbs,
Steamed broccoli (1 cup), Gem squash (1-2 halves) with ¼ tsp. butter,Cucumber,feta&sunflowerseedsalad(1cupcucumber, ½ feta ring, 1 tbsp. seeds)
2 softgels CLA Pure 1000
WEDNESDAY
Intermittent fasting involves abstaining from eating for 16 hours before eating regularly again for a period of 8 hours. When you are in the fasting period, please continue to drink adequate amounts of water.
I N T E R M I T T E N T F A S T I N G E A T I N G P L A N
| 7
UPON WAKING UP1 tbsp. L-Carnicut
WITH AM TRAINING1 serving All9™ Amino
SKIP BREAKFASTWater, black coffee, black tea or any calorie-free drinks may be consumed.
BEFORE 1ST MEAL2 capsules PhedraCut Lipo X Gold
1ST MEALBeefstirfrystrips(120-150g), Quinoa (½ - ¾ cup), Stir fried vegetables (1 cup shredded cabbage, spinach, bell peppers, mushrooms)
2 softgels CLA Pure 1000
BEFORE 2ND MEAL2 capsules PhedraCut Lipo X Gold
2ND MEAL Unsalted,roastednuts(50g) 1-2 scoops BlueLab™ 100% Whey
3RD MEAL Chickenthighs(150-200g), Roasted sweet potato slices (½ cup), Grilled baby marrow (1 cup), Coleslaw (1 cup shredded cabbage, peppers, celery), Dressing:1tbsp.oliveoil,applecidervinegar&mustard(Extra:30gsunflowerseeds)
2 softgels CLA Pure 1000
THURSDAY
Intermittent fasting involves abstaining from eating for 16 hours before eating regularly again for a period of 8 hours. When you are in the fasting period, please continue to drink adequate amounts of water.
I N T E R M I T T E N T F A S T I N G E A T I N G P L A N
| 8
UPON WAKING UP1 tbsp. L-Carnicut
WITH AM TRAINING1 serving All9™ Amino
SKIP BREAKFASTWater, black coffee, black tea or any calorie-free drinks may be consumed.
BEFORE 1ST MEAL2 capsules PhedraCut Lipo X Gold
1ST MEALChickensaladcauliflowerwrap(120-150gchicken),cauliflowerwrap,shreddedcabbage,spinach,choppedtomato, cucumber, celery, 1 tbsp. cream cheese
2 softgels CLA Pure 1000
BEFORE 2ND MEAL2 capsules PhedraCut Lipo X Gold
2ND MEAL Biltong(50g) 1-2 scoops BlueLab™ 100% Whey
3RD MEAL Grilledrumpsteak(150-200g), Roasted hubbard squash (1 cup) or patty pans, Steamed broccoli (1 cup), Greek salad with avocado, feta and olives (½ avo, ½ feta ring and5olives),1tbsp.oliveoil&applecidervinegardressing
2 softgels CLA Pure 1000
FRIDAY
Intermittent fasting involves abstaining from eating for 16 hours before eating regularly again for a period of 8 hours. When you are in the fasting period, please continue to drink adequate amounts of water.
I N T E R M I T T E N T F A S T I N G E A T I N G P L A N
| 9
UPON WAKING UP1 tbsp. L-Carnicut
WITH AM TRAINING1 serving All9™ Amino
SKIP BREAKFASTWater, black coffee, black tea or any calorie-free drinks may be consumed.
BEFORE 1ST MEAL2 capsules PhedraCut Lipo X Night
1ST MEAL Egg omelette (1-2 eggs + 1 egg white), Filling: 1 cup spinach, tomato, peppers, 1 tbsp. grated hard cheese (½ tbsp. olive oil for preparation) 2 softgels CLA Pure 1000
BEFORE 2ND MEAL2 capsules PhedraCut Lipo X Night
2ND MEAL Cucumber sticks (1 cup) with hummus (2 tbsp.) Droëwors(50g) 1-2 scoops BlueLab™ 100% Whey
3RD MEAL Ovengrilledfish(150-200g)witholiveoil,coursepinkHimalayan salt and herbs, Roasted vegetables (1 cup sweet potato,babymarrow,cauliflower),Sautéedstringbeans(1 cup) (olive oil for sauté), Serve with ½ tsp. pumpkin or sunflowerseeds
2 softgels CLA Pure 1000
SATURDAY
Intermittent fasting involves abstaining from eating for 16 hours before eating regularly again for a period of 8 hours. When you are in the fasting period, please continue to drink adequate amounts of water.
I N T E R M I T T E N T F A S T I N G E A T I N G P L A N
| 10
UPON WAKING UP1 tbsp. L-Carnicut
WITH AM TRAINING1 serving All9™ Amino
SKIP BREAKFAST Water, black coffee, black tea or any calorie-free drinks may be consumed.
BEFORE 1ST MEAL2 capsules PhedraCut Lipo X Night
1ST MEALRoastedchicken,noskin(120-150g), Roasted baby marrow (4-6 halves) with 1 tbsp. parmesan cheese
Stir fried vegetables (1-2 cups) (Mix of cabbage, spinach, carrots, mushrooms, onion) (1 tbsp. olive oil for preparation)
2 softgels CLA Pure 1000
BEFORE 2ND MEAL2 capsules PhedraCut Lipo X Night
2ND MEAL Veggie sticks with hummus (2 tbsp.)Almonds(50g) 1-2 scoops BlueLab™ 100% Whey
3RD MEAL Small,crustlessspinach&fetaquiche(2wholeeggs+1egg white) (Filling: handful baby spinach, ½ cup mushrooms and½fetaring),1-2cupsgreensaladwitholives(5-10)andvinaigrette (1 tbsp.)
2 softgels CLA Pure 1000
SUNDAY
Intermittent fasting involves abstaining from eating for 16 hours before eating regularly again for a period of 8 hours. When you are in the fasting period, please continue to drink adequate amounts of water.
I N T E R M I T T E N T F A S T I N G E A T I N G P L A N
| 11
WEEKLY EATING PLANTU
ESD
AY -
DAY
2
8 H
OU
RS
FED
WED
NES
DAY
- DA
Y 3
THU
RSD
AY -
DAY
4
UP
ON
W
AK
ING
UP
1 tbs
p. L-
Carn
icut
WIT
H A
M
TRA
ININ
G1 s
ervi
ng A
ll9™
Am
ino
Skip
Bre
akfa
st. W
ater
, bla
ck c
offee
/tea
or c
alor
ie fr
ee d
rinks
may
be
con
sum
ed.
BEF
OR
E 1ST
MEA
L2
caps
ules
Phe
draC
ut L
ipo
X G
old
WIT
H 1ST
M
EAL
2 so
ftge
ls C
LA P
ure
1000
1ST M
EAL
Tuna
sal
ad w
ith
glut
en-f
ree
wra
p(F
ill w
rap
wit
h 1 t
in d
rain
ed tu
na in
brin
e, s
trip
s of
cuc
umbe
r, be
ll pe
pper
s an
d le
afy
gree
ns. A
dd 1
tbsp
. cre
am c
hees
e or
tzat
ziki
)
BEF
OR
E 2N
D
MEA
L 2
cap
sule
s Ph
edra
Cut
Lipo
X G
old
2ND M
EAL
1-2
scoo
ps B
lueL
ab™
100%
Whe
y
Cucu
mbe
r sti
cks
(1 c
up) w
ith
hum
mus
(2 t
bsp.
)
70g
mix
ed, u
nsal
ted,
raw
nut
s
WIT
H 3
RD
MEA
L2
soft
gels
CLA
Pur
e 10
00
3RD M
EAL
Chic
ken
fille
t st
rips
(150
-200
g), p
anfr
y w
ith
oliv
e oi
l & h
erbs
,St
ir fr
ied
vege
tabl
es (1
-2 c
ups)
(Mix
of
cabb
age,
spi
nach
, ca
rrot
s, m
ushr
oom
s, o
nion
), (1
tbs
p. o
live
oil f
or p
repa
rati
on)
UP
ON
W
AK
ING
UP
1 tb
sp. L
-Car
nicu
t
WIT
H A
M
TRA
ININ
G1
serv
ing
All9
™ A
min
o
Skip
Bre
akfa
st. W
ater
, bla
ck c
offee
/tea
or c
alor
ie fr
ee d
rinks
may
be
con
sum
ed.
BEF
OR
E 1ST
MEA
L2
caps
ules
Phe
draC
ut L
ipo
X G
old
WIT
H 1ST
M
EAL
2 so
ftge
ls C
LA P
ure
1000
1ST M
EAL
Egg
omel
ette
(1-2
who
le e
ggs
+ 1 e
gg w
hite
), se
ason
ed w
ith
pink
H
imal
ayan
sal
t,
Use
½ tb
sp. o
live
oil f
or p
anFi
lling
: ½ to
1 cu
p cu
t spi
nach
, tom
ato,
pep
pers
Extr
a: 1
tbsp
. gra
ted
hard
che
ese
BEF
OR
E 2N
D
MEA
L 2
cap
sule
s Ph
edra
Cut
Lipo
X G
old
2ND M
EAL
1-2
scoo
ps B
lueL
ab™
100%
Whe
y
2 ve
ggie
ske
wer
s (c
ucum
ber,
cher
ry t
omat
oes,
oliv
es)
Bilt
ong
(50g
)
WIT
H 3
RD
MEA
L2
soft
gels
CLA
Pur
e 10
00
3RD M
EAL
Lean
min
ce (1
50-2
00g)
,sti
r frie
d in
oliv
e oi
lCa
ulifl
ower
rice
(1 c
up),
Tom
ato,
cel
ery
and
herb
bol
ogna
ise
(1 c
up c
ooke
d), S
auté
ed s
trin
g be
ans
(1 c
up) (
½ t
bsp.
oliv
e oi
l fo
r pre
para
tion
)
UP
ON
W
AK
ING
UP
1 tb
sp. L
-Car
nicu
t
WIT
H A
M
TRA
ININ
G1
serv
ing
All9
™ A
min
o
Skip
Bre
akfa
st. W
ater
, bla
ck c
offee
/tea
or c
alor
ie fr
ee d
rinks
may
be
con
sum
ed.
BEF
OR
E 1ST
MEA
L2
caps
ules
Phe
draC
ut L
ipo
X G
old
WIT
H 1ST
M
EAL
2 so
ftge
ls C
LA P
ure
1000
1ST M
EAL
1 sm
all s
wee
t pot
ato
spud
, roa
sted
wit
h sk
in,
Filli
ng: L
ean
min
ce (9
0-12
0g),
tom
ato
& fe
ta s
alad
(1 h
andf
ul
gree
n le
afy
veg,
tom
ato
& ½
ring
feta
)
BEF
OR
E 2N
D
MEA
L 2
cap
sule
s Ph
edra
Cut
Lipo
X G
old
2ND M
EAL
1-2
scoo
ps B
lueL
ab™
100%
Whe
y
Uns
alte
d, ro
aste
d nu
ts (5
0g)
WIT
H 3
RD
MEA
L2
soft
gels
CLA
Pur
e 10
00
3RD M
EAL
Ove
n gr
illed
fish
(150
-200
g) w
ith
oliv
e oi
l, co
urse
pin
k H
imal
ayan
sal
t an
d he
rbs,
Stea
med
bro
ccol
i (1
cup)
,G
em s
quas
h (1
-2 h
alve
s) w
ith
¼ t
sp. b
utte
r,Cu
cum
ber,
feta
& s
unfl
ower
see
d sa
lad
(1 c
up c
ucum
ber,
½ fe
ta ri
ng, 1
tbs
p. s
eeds
)
UP
ON
W
AK
ING
UP
1 tb
sp. L
-Car
nicu
t
WIT
H A
M
TRA
ININ
G1
serv
ing
All9
™ A
min
o
Skip
Bre
akfa
st. W
ater
, bla
ck c
offee
/tea
or c
alor
ie fr
ee d
rinks
may
be
con
sum
ed.
BEF
OR
E 1ST
MEA
L2
caps
ules
Phe
draC
ut L
ipo
X G
old
WIT
H 1ST
M
EAL
2 so
ftge
ls C
LA P
ure
1000
1ST M
EAL
Beef
sti
r fry
str
ips
(120
-150
g),
Qui
noa
(½ -
¾ c
up),
Stir
frie
d ve
geta
bles
(1 c
up s
hred
ded
cabb
age,
spi
nach
, bel
l pe
pper
s, m
ushr
oom
s)
BEF
OR
E 2N
D
MEA
L 2
cap
sule
s Ph
edra
Cut
Lipo
X G
old
2ND M
EAL
1-2
scoo
ps B
lueL
ab™
100%
Whe
y
Uns
alte
d, ro
aste
d nu
ts (5
0g)
WIT
H 3
RD
MEA
L2
soft
gels
CLA
Pur
e 10
00
3RD M
EAL
Chic
ken
thig
hs (1
50-2
00g)
,R
oast
ed s
wee
t po
tato
slic
es (½
cup
),G
rille
d ba
by m
arro
w (1
cup
),Co
lesl
aw (1
cup
shr
edde
d ca
bbag
e, p
eppe
rs, c
eler
y),
Dre
ssin
g: 1
tbs
p. o
live
oil,
appl
e ci
der v
ineg
ar &
mus
tard
(E
xtra
: 30g
sun
flow
er s
eeds
)
MO
ND
AY -
DAY
1
FRID
AY -
DAY
5 SA
TUR
DAY
- DA
Y 6
SUN
DAY
- DA
Y 7
Inte
rmit
tent
fast
ing
invo
lves
abs
tain
ing
from
eat
ing
for 1
6 ho
urs
befo
re e
atin
g re
gula
rly a
gain
for a
per
iod
of 8
hou
rs. W
hen
you
are
in t
he fa
stin
g pe
riod,
ple
ase
cont
inue
to d
rink
adeq
uate
am
ount
s of
wat
er.
WE
IGH
T L
OS
S P
LA
N
FO
R M
EN
& W
OM
EN
INTE
RM
ITTE
NT
FAST
ING
UP
ON
W
AK
ING
UP
1 tb
sp. L
-Car
nicu
t
WIT
H A
M
TRA
ININ
G1
serv
ing
All9
™ A
min
o
Skip
Bre
akfa
st. W
ater
, bla
ck c
offee
/tea
or c
alor
ie fr
ee d
rinks
may
be
con
sum
ed.
BEF
OR
E 1ST
MEA
L2
caps
ules
Phe
draC
ut L
ipo
X G
old
WIT
H 1ST
M
EAL
2 so
ftge
ls C
LA P
ure
1000
1ST M
EAL
Chic
ken
sala
d ca
ulifl
ower
wra
p (1
20-1
50g
chic
ken)
, cau
liflow
er
wra
p, s
hred
ded
cabb
age,
spi
nach
, cho
pped
tom
ato,
cuc
umbe
r, ce
lery
, 1 tb
sp. c
ream
che
ese
BEF
OR
E 2N
D
MEA
L 2
cap
sule
s Ph
edra
Cut
Lipo
X G
old
2ND M
EAL
1-2
scoo
ps B
lueL
ab™
100%
Whe
y
Bilt
ong
(50g
)
WIT
H 3
RD
MEA
L2
soft
gels
CLA
Pur
e 10
00
3RD M
EAL
Gril
led
rum
p st
eak
(150
-200
g),
Roa
sted
hub
bard
squ
ash
(1 c
up) o
r pat
ty p
ans,
St
eam
ed b
rocc
oli (
1 cu
p),
Gre
ek s
alad
wit
h av
ocad
o, fe
ta a
nd o
lives
(½ a
vo, ½
feta
ring
an
d 5
oliv
es) (
1 tb
sp. o
live
oil &
app
le c
ider
vin
egar
dre
ssin
g)
UP
ON
W
AK
ING
UP
1 tb
sp. L
-Car
nicu
t
WIT
H A
M
TRA
ININ
G1
serv
ing
All9
™ A
min
o
Skip
Bre
akfa
st. W
ater
, bla
ck c
offee
/tea
or c
alor
ie fr
ee d
rinks
may
be
con
sum
ed.
BEF
OR
E 1ST
MEA
L2
caps
ules
Phe
draC
ut L
ipo
X N
ight
WIT
H 1ST
M
EAL
2 so
ftge
ls C
LA P
ure
1000
1ST M
EAL
Egg
omel
ette
(1-2
egg
s +
1 egg
whi
te),
Filli
ng: 1
cup
spi
nach
, tom
ato,
pep
pers
,1 t
bsp.
gra
ted
hard
che
ese
(½ tb
sp. o
live
oil f
or p
repa
rati
on)
BEF
OR
E 2N
D
MEA
L2
caps
ules
Phe
draC
ut L
ipo
X N
ight
2ND M
EAL
1-2
scoo
ps B
lueL
ab™
100%
Whe
y
Cucu
mbe
r sti
cks
(1 c
up) w
ith
hum
mus
(2 t
bsp.
) D
roëw
ors
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WIT
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CLA
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3RD M
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g pe
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8 ho
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16 H
OU
RS
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NUTS PROTEIN
A serving of leafy greens is about 2-3 cups. For all other non-starchy vegetables ½ cup cooked or 1 cup raw is a serving. 1 serving = approx. 105kJ (25 calories), Carbs 5g, Protein 1-2g, Fat 0g
NON-STARCHY VEGETABLES
NUTS PROTEIN
1 serving = approx. 190kJ (45 calories), Carbs 0g, Protein 1g, Fat 5g
1 serving = approx. 630kJ (150 calories), Carbs 0g, Protein 14g, Fat 1-9g
Artichoke LeeksRocket Lettuce, allAsparagus MicrogreensBamboo shoots MushroomsBroccoli OnionsBrussels sprouts ParsleyCabbage Peppers, allCarrots RadicchioCauliflower RadishesCeleriac root SalsaCelery ScallionsChard / Swiss chard Sea vegetables Chives Shallots Coriander Snap peas, snow peasCucumbers SpinachEggplant Sprouts, all Squash (delicta, pumpkin, spaghetti, yellow, zucchini) Tomato Fennel TurnipsGreen beans Vegetables, fermented Greens (beet, collard, dandelion, kale, mustard, turnip) Water chestnutsHorseradish Watercress
ServingAlmonds 6Almond butter 1 ½ Tbsp.Brazil nuts 3Cashews 6Chia seeds 1 Tbsp.Coconut, dried 1 ½ Tbsp.Flaxseeds, ground 1 ½ Tbsp.Hazelnuts 5Hemp seeds 1 Tbsp.Macadamia 3 Nut & seed butter ½ Tbsp.Peanuts 10Pecan halves 4Pine nuts 1 Tbsp.Pistachios 16Pumpkin seeds 1 Tbsp.Sesame seeds 1 Tbsp.Soy nuts 2 Tbsp.Sunflower seeds 1 Tbsp.Walnut halves 4
ServingBacon 2 slicesBeef 90gCheese Cottage ¾ cup Feta 60g Goats cheese 60g Mozzarella 60g or ½ cup
shredded Ricotta ⅓ cupChicken, white or 90gdark meat Eggs, whole 2Egg whites 1 cupFish Salmon 90g Herring 90g Mackerel 90g Sardines 90g (in water or oil) Trout 120g Tuna 120g (Canned, chunk light or solid light, in water or oil) Yellowtail 120gLamb, leg, chop, 90gor lean roast Liver 90gPork, tenderloin 90gSausage variesShellfish 120-150g(shrimp, crab, lobster, clams,mussels, oysters, scallops) Turkey, white or 90gdark meat Venison/Game 90g
FOOD EXCHANGE LIST
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FOOD EXCHANGE LIST
NUTS PROTEIN
DAIRYFull Fat/ Full cream recommended 1 serving = approx. 420-630kJ (100-150 calories), Carbs 12g, Protein 8g, Fat 5-8g
1 serving = approx. 190kJ (45 calories), Carbs 0g, Protein 0g, Fat 5g
FATS & OILS CONDIMENTS LEGUMES & STARCHES1 serving = approx. 45 calories, Carbs 0g, Protein 1g, Fat 5g
Serving
Avocado 2 Tbsp.Butter 1 Tbsp.Coconut milk, regular 1 ½ Tbsp.Cream 1 Tsp.Cream cheese 1 Tbsp.Oils, cooking: 1 Tsp.coconut (virgin),grapeseed, olive, sesameOils, salad: 1 Tsp.Almond, avocado, canola,flaxseed, grapeseed, hempseed, olive,pumpkin seed, high-oleic safflower and sunflower,sesame, walnutMayonnaise 1 Tsp.(unsweetenedmade with avocado,grapeseed or olive oil) Olives, black or green 8Salad dressing made 1 Tbsp.with quality oil MCT powder ½ Tbsp.MCT oil 1 Tsp.Sour cream 2 Tbsp.
Serving
Beans ½ cup
(Black-eyed, black,
cannellini, edamame,
garbanzo, kidney, lima,
mung, navy, pinto, etc.)
Bean soups, homemade ¾ cup
Hummus 4 Tbsp.
Lentils (brown, green, red, yellow, French)
½ cup cooked
Peas ½ cup cooked
Wrap 20cm
Quinoa ½ cup cooked
Brown rice ½ cup cooked
Butternut 1 cup cooked
Carrots
1 cup cooked or raw
Serving
Kefir, plain 1 cup
Milk 1 cup
Yogurt, plain, unsweetened full cream Greek
½ cup½ cup½ cup
Cacao (powder / nibs) CarobMisoBlackstrap molasses MustardBone broth Salsa (unsweetened)Flavoured extracts (e.g. almond, vanilla) Soy sauce / tamariGarlic Spices, all, fresh or dried (e.g. chili powder, cardamom, cinnamon, cumin, curry, garlic powder, ginger powder, onion powder or flakes, paprika, pepper, turmeric etc.) Ginger Tomato sauce (unsweetened)Herbs, all fresh or dried Vinegars (unsweetened) Horseradish Apple cider vinegarHot sauce (unsweetened) Balsamic vinegarLemonRed wine or white wine vinegarLime
Allowed sweeteners Stevia Xylitol Erythritol
Allowed beverages WaterCoffee/EspressoTea (Green/Rooibos/English)Noncaffeinated herbal teas (mint, chamomile etc.)Sparkling water (unsweetened)
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